If you’re like most people, then your New Year's resolution was most likely related to health, and/or improving your fitness. This was most likely right after you downed some festive appetizers and several glasses of champagne, so now that you are facing the next 365 days of this resolution, you’re probably a bit nervous. You shouldn’t worry, because you’ve got this. Here is a list of ten things that will guarantee your fitness and success in the New Year.

1. Set small goals. Yes, you will have that one end goal of being fitter, stronger, faster…but you need to set some smaller goals in order to stay on track, and motivate you to keep going. Small goals can be anything from eating salad once a day for two weeks, trying a new fitness regimen or class, or even just going without sugar for a few days. You’d be surprised at what you are capable of, so challenge yourself!
2. Be kind to yourself. Fall off the wagon after an indulgent weekend? Miss a few workouts in a row? No worries! We all have slip-ups now and then, and starting a new plan right off the bat can be tough to stick with. Sometimes you’ll get too sore, or get sick, or just get too busy with life, but you certainly should not beat yourself up about it. Tomorrow is a new day, and you will kick its butt.
3. That being said…grab a friend! Odds are you have a friend who also has vowed to work on her health in the New Year, so grab ‘em and go to the gym and dining hall together! It’s easier to stay dedicated if you have a partner to count on, and you can motivate each other to stick to your goals. Sign up for yoga or spin class together, run around campus as a duo, and go on O3 salad dates!
4. Don’t be afraid of the weight room! You can do hours upon hours of cardio, but you won’t get the muscle definition you want if you don’t pick up some weights. Building muscle is key to losing fat, and carving out that body you really want. Abs and biceps aren’t built on the treadmill, so get your booty to the weight room. It’s not as intimidating as you might think—arm yourself with a friend and a beginner’s weight lifting plan (easily found online) and you are good to go.
5. Reward yourself. Treat yo’self. You deserve it! After your hard work, reward yourself with new exercise clothes, yoga mat…anything that will motivate you to keep going! I reward myself with a nice trip to Marshalls or Target, since they have great quality and variety of clothes, but won’t break the bank.
6. Alter your eating. Results are seen in the gym, but are made in the kitchen. So don’t ruin your hard training sessions by eating junk. Be smart with what you eat, you’re fueling those workouts! Aim to eat more lean proteins and plenty of fresh vegetables, ideally all organic. Yet, since we don’t have control over that when we’re at Union, do the best you can. Eat more salads at O3, choose grilled chicken instead of breaded, ease up on the heavy dairy soups and chowders (looking @ U red pepper gouda bisque) and choose steamed vegetables over the fries. Eating holistically is what you should try to achieve, and this means avoiding processed foods and favoring those that come from the earth and the animals on it. These small changes will help you see more results, changing you from the inside out.
7. Use the 80/20 rule. Don’t get too crazy though! Being too stringent with your diet can lead to binging, an unhealthy obsession, and nobody wants to avoid chocolate forever. Give yourself a cheat meal (read: not a cheat day!) once a week. Anything more than a cheat meal can potentially ruin your progress. Sure, holidays are a special time to enjoy yourself, but you shouldn’t let the floodgates open every Sunday.
8. Snack smart. Avoid temptation by cleaning out the Ritz crackers, PopTarts, and candy from your dorm room or apartment, and stock up on healthy snacks that won’t lead you off track. Here are some great healthy snacks to keep in your room for when hunger strikes: unsalted nuts, Greek yogurt (not too much sugar!), carrots and hummus (or Wholly Guacamole single serve packs!) snack bars (Lara, Quest, and Kind are my favorites) dark chocolate (50% or more, otherwise it’s just candy), or even some mini Babybell cheeses. In order to stick with your new healthy regimen, keeping temptations such as chips and candy out of reach is your key to success.
9. Water, water, WATER. This is probably the most important thing. You need to drink at least two liters of water a day. This ensures that your metabolism keeps working all day, and that you are constantly hydrating your body and flushing out toxins. Whether you are trying to eat better, or lose weight, water is your new best friend and will keep you feeling great.
10. Do not crash diet. Thou shall not juice/smoothie cleanse. Thou shall eat more than 1,200 calories a day. I’ll only say it once: cleanses do not work. ‘Teatoxes’ also do not work. Starving yourself down to 1,000 calories a day also will not work. These are all counterproductive and quite unhealthy. Green juices are great as a morning breakfast, or a once a day treat, but they should not replace actual nourishing food. You will not get the nutrients you need if you drink juices and ‘detox’ teas for a week. You will also not lose the weight you think you will, and that is because you are only losing water weight. This weight will come right back when your cleanse is over and you return to your normal eating habits. Keep in mind that if losing weight was as easy as a tea detox or a juice cleanse, don’t you think everyone would be doing it and we would be the fittest society? But since they don’t, and we are not, you must eat the proper amount of calories to be strong for your workouts, and to adequately nourish your body. Again, this means vegetables, lean proteins, and healthy fats.

Hopefully this list will have you better prepared to take on your healthy, and happy New Year! See you in the gym!