Hacks to Keep a Track on Your Fitness Resolution

January is always the busiest time of the year for gyms. After a holiday season of eating and being merry, many gyms see their membership double each January. Regardless of all that enthusiasm, gym attendance is usually back to its normal by mid-February. Perhaps that's because, for many of us, New Year’s resolutions are a bit of a joke: People break them before the year is out (a third won’t even make it to the end of January).

But you don’t need superpowers or an iron will to commit to being healthier this year. Whether your goal is to do 10 push-ups, run a marathon, or simply take the stairs more often—you can get there! Check out these tips to have your fittest year yet.

1. Write It and Measure It
Resolutions should be both specific and measurable. In fact, a recent study found that setting broad, vague, goals can make people depressed.  Writing down your goals is not only a great way to accomplish them, but your list can also help you figure out the exact steps needed to get there.

2. Make Resolutions Manageable
The key to sustainable resolutions is to make small changes gradually. So, if your goal is to go from never running to finishing a half-marathon, start training gradually. Begin by walking a few miles twice a week, and steadily increase the workload to jogging and then running over several months.

3. Treat Yourself
When you hit those hard-earned benchmarks—one perfect pull-up, holding a headstand, the first week you managed to run 30 minutes a day—treat yourself. Choose a reward that won’t undo your hard work: a weekend getaway, a beach day, a Mani Pedi, a massage, some new fitness swag or a movie. Regular treats divided by goal can help you reach those milestones faster than you previously thought possible.

4. Question Your Motives
A steady gym habit can result in six-pack abs, but superficial goals may lose their appeal after endless weeks of diet and exercise. Bringing some deeper intentions to your workout can make all the difference in sticking to your goals. Before hitting the gym, ask yourself some introspective questions: Why did you make this resolution? What do you want to achieve? Developing answers that elicit a powerful emotional response can help motivate your goals.

5. Ask for Help
Not knowing how to do a certain exercise is no excuse to write it off completely. If you’re curious about new techniques, or find some exercises that are too intimidating, book a session with a personal trainer to clear up confusion, help prevent injury, and learn to love new moves. Trainers and instructors are there to help, so don’t be self-conscious about asking for advice.

Another idea: If you already have a class you love, don't be afraid to stick around for a few minutes and ask the instructor about some of the moves you did.

6. Keep a Schedule
Time management is important for accomplishing any goal, and fitness is no exception. Early morning exercise is a great way to fit a workout into a busy day, and it may encourage healthier eating and more movement throughout the day. But if waking up early is your idea of cruel and unusual torture, then sweating at 6 AM is probably not a sustainable system. Make your fitness routine work for you: Pick a time of day when you have energy, schedule a workout, rinse, and repeat.

7. Keep It Interesting
Even for experienced gym rats, sticking to one or two types of exercise can get a little mind-numbing. Experiment with yoga, rock climbing, martial arts, team sports, kettlebells, and everything between. The more variety in your exercise program, the more fun it will be to follow, and the more likely you’ll find something you absolutely love. The best way to test-drive a new form of exercise is to take a group class or book a session with a personal trainer—think of the extra cost as an investment in your health.

8. Hold Yourself Accountable
Stay on track by putting your money where your mouth is: Pay in advance for an exercise program that demands attendance. If working out with a trainer or group class isn’t your style, pencil in regular gym dates with friends to stay accountable. Knowing that someone’s waiting for you at the gym can prevent skipping workouts (or sleeping through them), and it’s a lot more fun than going it alone.

9. Think Outside the Box
Exercise doesn’t have to be a formal activity. If your New Year’s resolution is to simply be more active and burn more calories every day, there are plenty of creative (and free) ways to achieve that goal. You can fit extra movement into the day by walking during phone conversations or even volunteering for household chores. Even something as simple as drinking water throughout the day will ensure regular trips to the faucet and the bathroom. Grab an activity tracker or download an app to keep track of how many steps you take, then try to beat your own record. Every minute you’re not sitting or lying down is a step toward better overall fitness.

10. Revaluate Resolutions Often
How many people resolve to finish a marathon, only to realise they kind of hate distance running? A lot of things seem fun from a distance, but might not be a good fit. If this happens to you, it’s time to switch gears and pick a different resolution.