Welcome to mid-December. The time when everyone has their eye on the next year and its possibilities. Maybe 2018 didn’t work out exactly how you’d hoped so you’re looking at what 2019 can bring, game planning for a better future.

All of these plans fall onto long lists of resolutions, most of which are the same from last year. And without fail- health and fitness will always fall amongst the top 3 resolutions.

But while everyone is looking two weeks ahead, they’re forgetting about right now. They’re forgetting that they can start working on these goals right now.


UGH. I really hate resolutions.

You might be wondering why, as a coach especially, I hate New Year’s Resolutions. 

I hate them because they say you need to wait for an entirely new year to attempt your goals. They put too much weight on specific dates. They’re the yearly equivalent of “I’ll start my diet Monday”.

So I want to propose a new take on fitness resolutions.

Actually, let’s take it a step further and say on all resolutions. I want you to turn your resolutions into goals and re-evaluate your goal-setting entirely.

Rather than putting so much weight on the specific date of January 1st and waiting for the right time to happen for you- make the time right and make it right now.

Don’t wait for the next year, next month, next week, or even the next day to get started on your goals. If you continue to wait, that will only tell yourself that it is not that important.

So, my new take?



Look at what you’re unhappy with right now. What do you want to change? Is it your weight? Is it that you never entered into the powerlifting meet you said you would? Is it your energy levels? What did you promise to resolve at the beginning of this year that escaped you?

Skip the resolutions that list out “In 2019, I will eat better. I will stop smoking. I will lose weight.”

Be sure quantify what you want- put it into numbers and on a timeline. Be specific with what you want to change. This turns resolutions into GOALS. And goals are more likely to be achieved.




Use those to guide your big picture goals. Where do you want your fitness/ finances/ relationships/ overall happiness to be in 10 years? Then break that down to what you have to do short-term in order to accomplish the long-term goals. What will you have to do in 5 years in order to accomplish that? 3 years? 1 year?




Then, break it down to smaller steps- after all, our success is built on the small steps we take daily. What could you do each month that would build up to the big picture goals? Each week? Each day?

Resolutions always end up with overzealous lists. Overloading with too much is not setting yourself up for success. What will set you up for success is making small changes at a time, eventually letting them lead up to big changes.

Rather than changing every single habit on January 1st (which only leads to all of them being broken by the 3rd week of the year), choose one habit to change in each area of your life that would lead to eventually accomplishing your goals.

For example, if you want to lose weight, start by making a promise to yourself to track your macros 4 days a week to start.

This may seem like too small of a start. But when you master this, it will make it easier to track them 7 days a week. This is a stronger start than resolving to track them every day, go to the gym 6 days a week, sleep 8 hours a night, etc. Small steps lead to big success.


Resolutions will say what you want to do, but fail to say how to do it. Breaking it down to the specific steps each quarter, month, week, and day will keep you on track.

Example. “I want to lose 20 lbs in 2019”. Well, the first step is done: being specific with the number. But this is missing some crucial parts. When? By the end of 2019? June 2019? 20 lbs in a month? 1 lb a week for 20 weeks? How are you going to make this happen? What habits will change- specifically?

You cannot expect to write a hope on a piece of paper, never take any steps to achieve it and expect that it will happen on its own. If you do, you’ll be right back in the same place, year after year, writing hopes on a piece of paper and never achieving your goals.



Don’t wait until January 1st to find a coach, go to the gym, start tracking your macros, stop smoking, or whatever your goals may be.

Don’t let January be the only time you are ever motivated.

At the beginning of each month, sit down and game plan what you’re going to do in the that month. What you’ll accomplish, who you’ll spend time around, what habits you will form. Then each week, plan out how your week will look in order to accomplish your monthly goals.

Each week, bring the same motivation and excitement to Monday as you feel on January 1st.



Quit resolution-ing. Decide now to make a change and then act on it ASAP!


Yours in health,

Coach Scrima


Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.