Setting New Years Resolutions in 2023

I’m not a big fan of ‘New Year’s Resolutions’… not a great way to start a blog on tips for keeping them throughout the year.

I am not a fan because of so few stick to them. Roughly 8% of people, only. If you only had an 8% chance of your flight making its journey, you probably wouldn’t take it.

But I feel people fail their resolutions because of three things:

- They set the bar too high on something they want to achieve right now
- They are too vague in their resolutions
- It’s all about the destination and not the journey

Problem: Setting the bar too high.

One of the most popular goals is to lose weight. So the big detox starts in January. Dry January, eliminating entire food groups and putting yourself on a massive restrictive diet. After the Christmas to New Years’ week of eating/drinking anything that was put in front of you, this may actually seem like a good idea… for a few days. And it becomes completely unsustainable. And once you fall off the wagon once, you’re not getting back on it again.

What you should do instead:
Set smaller goals

Instead of one big goal, set smaller goals that will lead towards that bigger goal. The big goal is that top rung on a ladder. You are not getting there without the other rungs that lead to that goal.

In 2022, my biggest goal was a 3:30 marathon, which seemed insurmountable at the start of the year. So my goal was a fast 5k in February that led to aiming for a sub 45 minute 10k goal and then getting it at the end of March to a sub 1:40 half marathon goal, which I crushed at the end of May, to attempting my first ultramarathon to survive an 80k in September, and the elation in completing that which let me know that I would have it in the legs and mind to hit the 3:30 goal in Dublin at the end of October.

Tip: Instead of that big insurmountable goal, start with a goal that seems just out of reach. That way, you know you need to put the work in to achieve it and you will get that sense of accomplishment that will propel you on to the next goal that also seems slightly out of reach. Just be sure that you are honest with yourself that it is difficult and not too easy of a challenge for you.

Give yourself a break every now and then.

I didn’t hit every running goal in 2022. I didn’t hit every training session, either. If you aim for 100% perfection, when you eventually fail, you will feel like a quitter, ignoring all the progress you have made! Especially if it is a fat loss goal. If you aim to be on track 80% of the time, it’s much more manageable, less restrictive, and enjoyable, and you’ll still hit your goals! A widespread habit I hear about is not going two consecutive days without working towards your goal. By sticking to this two-day rule, you will be much further towards your goal than beating yourself up because you were not perfect.

Problem: Too Vague

I want to be fitter. I want to be stronger. I want to be faster… compared to what? How will you know you are on the right track if you don't specifically define your goal?

I can guarantee about 90% of you are fitter than me and would beat me in a race. I would try my hardest to beat you, I will be out of breath in 10, maybe 12 seconds, and you might be very comfortable along your way to victory. Despite all the road races, cycles etc., I did in 2022, I will lose because I am talking about a 100m swimming race. I am not fit… when it comes to swimming. But that’s not my specific goal right now.

What you should do instead:
Ask Why?

Ask yourself why you are setting these goals. Why do YOU want to achieve them? And then get specific with them. What does being fit mean to you? Is it so you can play a sport, run an event, or do x amount of push-ups? Set your year around them, set smaller goals and build towards this goal.

Tip: No one, but you, can set these goals. It may feel forced if it’s coming from a coach, friend or family member. Why is the most critical question to ask. From there, it’s how.

Problem: It’s all about the destination, not the journey

Motivation is high right now. You may feel inspired by ‘new year, new me.’ It’s an opportunity to wipe the slate clean and start again on your goals. But, in a few weeks, we’ll all be talking about ‘Blue Monday’, and if those habits have not been built towards your fitness goals, you will be one of the 92% that fail them.

Solution: Make it about the journey

One of the main reasons I was able to continue running throughout 2022 and work towards my goals is because I genuinely enjoyed it. It was fun running with others, signing up for events with others, finding ways to test myself doing longer runs and not knowing what the outcome would be. And having it all led to the biggest celebration of my training, running with 15,000 people through the streets of Dublin and having a few scoops to celebrate afterwards! The journey kept me on track. Having others around me kept me on track. Sharing the journey on social was a tool for keeping myself accountable. You don’t have to be accountable to Instagram but talk to close ones about your goals. Keep them updated. Their support will help push you further on days you don’t want to work towards your goals. Because that feeling happens to ALL of us.

The most important thing I feel about making it about the journey is that you know that regardless of the outcome, you are getting better. You are in a better position concerning your goals than you are today.

For me, support was a huge influence in helping me achieve my 2022 fitness goals and work on even bigger goals for 2023. One of my business goals for 2023 is to create more of a community feel for the fitness projects I am involved in. To help as many people feel a part of the process.

It is a big part of my rebrand for the ‘Coach Seán Fitness’ that I talk about on the homepage of my new website.

Working with coaches on the Any Given Training Day platform, we are currently trialling our Online Training Community programme that has an emphasis, at the moment, on running and gym training. If you want to be involved and get two weeks of training for free, you can sign up HERE. More details on the programme are available HERE.

And, of course, the rebranding of my Boot Camp to emphasise how far we have come in 10 years. When I talked to a lot of the ladies who have been with me for years, one of the major factors they referred to was that community feel and knowing people by name. It’s something that I can relate to and want to continue to push in 2023. Our CSF: Women’s Fitness classes in Castleknock officially kick off next Monday, January 9th. Sign up HERE if you would like to be a part of them