Body,  Fitness,  Nutrition,  Personal Growth,  Self Care

Tips for Keeping Your New Years Resolution

Happy New Year my beautiful friends!

We all know the saying…new year, new you. And it’s a famous tradition to start the year off with one or two BIG resolutions. But it’s very rare that we actually follow through with those goals.

So, I’m here to help with that. Keep reading if you want to learn some tricks on how to keep that New Year’s resolution and be your most awesome self in this new decade!

Tip #1: Think Small Goals

When we focus on making a big change in our life, we often become very discouraged when it doesn’t happen right away. We put in all this work and it seems like all we do is wait, but the day never comes where we actually reach our goal.

Not many people realize it’s actually the little everyday changes we make that truly impact our life for the better. Also, when we make small goals for ourselves we can accomplish them faster, making us feel more validated. This gives us the motivation to keep going and accomplish our next goal.

This may mean you go to bed 10 min earlier so you can wake up 10 min earlier and not be rushed for work (Definitely a goal I should consider). Maybe you focus on meal prepping every Sunday. You might set a goal to wash your face every night. Or instead of a goal to lose 10 pounds, you set a goal to get 30 minutes of activity in at least 5 days a week.

Free activities like ice skating are great forms of exercise

Tip #2: Set Different Time Frames

It is important that you have different time frames for different goals. Have some weekly goals, some monthly, and if you want, a yearly goal.

The weekly goals should be something where you have to put in an effort, but you feel as though you can easily accomplish them if you set your mind to it. Using one of the previous examples, you may decide to wake up 10 min earlier for 7 days. If you succeed, then you can set your alarm for 10 min earlier the following week. Keep doing this until you reach your goal. If you initially try to wake up an hour earlier every day without working up to it, chances are it’s not going to last long.

The monthly goals should be on a larger scale than the weekly, but also be aligned with them. For example, by the end of the month you want to be waking up 30 min earlier than you were at the beginning.

Your yearly goal should be something big, but achievable. This is one that you can use for motivation, although it should be the one you focus on the least. It’s important to appreciate the little changes you are making and how they impact your overall well-being.

When a huge change is a main focus, people build up the anticipation for it, then realize they are disappointed because the joy of reaching it doesn’t live up to their standards.

Tip #3: Celebrate the Little Accomplishments

It is so, so important to celebrate your weekly goals and the small, everyday changes you make. These are what are so important but are often overlooked. When you get excited about your weekly goals, it keeps your energy high and allows you to be accepting of the gifts the Universe offers you.

When I say celebrate, I don’t mean go out and party your ass off or go on a huge spending spree. Do something you enjoy, something that makes you happy and that you don’t often treat yourself with. Maybe you kick back and have a nice glass of wine and a bubble bath while you applaud yourself for the hard work you put in during the week.

For the bigger goals, treat yourself to dinner at your favourite restaurant or book yourself a massage. Bigger goals should come with a bigger reward, just make sure it doesn’t sabotage everything you accomplished.

Tip #4: Track Your Progress

Money: I know it’s a pain in the ass, but if you track what you spend each day you will be less likely to blow your money on things you don’t need. It’s so easy to overlook the little amounts you spend at a time (ex: Starbucks coffee), but eventually those purchases add up. We don’t think about how much we spend if we can’t see the amount. Tracking each purchase will put things into perspective and allow you to see what you can cut back on. It’s highly likely you’ll think twice before spending that money the next time.

Fitness: tracking how long you did an exercise or how much weight you lifted is a great way to see your progress and keep your motivation up. You’ll be able to see how much stronger you’re getting and how far you’ve come over the weeks. The validation keeps us excited to pursue our goals.

Tip #5: Love Yourself

Don’t ever be too hard on yourself. You are making these changes for you, no one else. You are only human and there will be days where you don’t want to work towards your goals. There will be days where you make mistakes. But no one is going to judge you more than you will judge yourself.

So maybe you need a day to relax and recuperate. That’s fine, we all need those days sometimes. What isn’t fine is punishing yourself and giving up. Accept that you had a day where you weren’t at your optimal energy, and vow to push through things tomorrow. You’re doing yourself no favours and you’re certainly not going to be your best self if you give up.

Instead of focusing on the negative, focus on all your achievements. Be proud of yourself for putting in the effort to become a better version of you. Smile about the fact that you are strong and can get through anything.

Love the fact that you are alive and willing to take chances. Love the fact that you are making yourself and the world a better place. Love your curves and your blemishes. Love how talented and how kind you are. Be excited about the person you are becoming. When you love yourself, it will radiate off you and attract others. You will be happier, more confident, and you will have better relationships.

I know you deserve that. It’s time you know it too.

Goals You Can Set

If you’re anything like me, you may have read this post and be thinking, “Ok but I still don’t know what goals I should set for myself. I don’t know where to start. Don’t worry, I’ve got your back.

Mental Health

  • Meditate for 5-10 min 4x a week
  • Read a chapter of something positive and instructional every day (My personal favourites: The Compound Effect by Darren Hardy, Girl, WashYour Face by Rachel Hollis, You Are a Badass series by Jen Sincero)
  • Write 5 things you’re grateful for every morning
  • Spend 30 min in nature 4 days a week
  • Practice grounding techniques on a daily basis (Stay tuned for next week’s post)


  • If you buy (Starbucks) every day, reduce it to twice a week
  • If you find yourself constantly throwing out fruits and veggies, start buying a mix of fresh and frozen items
  • Watch videos on reusing recyclable products and how to make them into something useful
  • Only allow yourself to buy lunch once a week
  • Suggest a weekly potluck instead of going for drinks or supper with friends


  • Exercise 3x a week for a month, then increase to 4x
  • Take your dogs to an off leash park with lots of hills (West Hillhurst off leash park and Edworthy Park in Calgary are great)
  • Join a fitness class where you enjoy yourself and can make new friends. This will keep going to the gym from seeming like a chore so you’ll be more likely to continue going (Zumba is a blast)
  • Have a protein shake instead of cereal or a bagel for breakfast
  • Meal prep once a week (Mealime is a great app for delicious, nutritious meals)

Remember, the only time you fail is when you choose to quit.



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