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Write a Fitness Contract
& Keep Your New Year's Resolution

Making promises is easy. Every New Year's Eve, millions of people around the world make all sorts of promises in the form of New Year's Eve resolutions. Unfortunately, only about 12% actually follow through to the end of the year.

The challenge is, how do you put yourself in the 12% and keep those promises? Sign a contract. If you're serious, then you should be willing to sign your name and commit yourself on paper. It's a Fitness Contract, and here's what you should include in it.

Start with one thing you're going to change and be specific. Don't write down, "I want to lose weight." Instead say, "I will lose 37 pounds of fat" or "I will put on 10 pounds of muscle."

Write a simple statement about why you want to make that change. For example: "I want to lose 37 pounds of fat to help get my blood pressure under control." Then detail what that change would mean for you. "If my fat reduction helps my blood pressure, I won't have to take medication to control it any longer."

Include a realistic timeframe to accomplish your objective. If you're losing weight, 1-2 pounds a week can be a good goal. Four pounds a month might seem like a little, but 50 pounds over a year is substantial.

To make sure it's different this time, you're going to list five things you must do to achieve your goal. Each of these action items must be specific.

Start with what you'll do in the first 2 weeks. If your goal is to exercise more, commit yourself to riding bike 40 minutes a day, 3 days a week. You're taking just one step so you can get it down and make it a habit. Then you'll add the second one the next 2 weeks. Maybe you'll add 2 days of resistance training a week. Every 2 weeks, keep adding something else.


Detail the three biggest obstacles you're likely to encounter, from a spouse that may sabotage your plans to your inability to make a time commitment. Follow that up with a brief description of how you're going to overcome those obstacles.

Measure your progress. If your goal is to quit smoking, start by counting how many cigarettes you smoke a day and writing it down. As you cut down, keep a running tally daily of how many you smoke and make sure it keeps going down until it reaches zero.

Decide how to treat yourself when you meet your goal. Buy some new clothes for your new fit body? Take a vacation or a weekend getaway? Picturing that reward at the end can make the tough times more bearable. Remember to keep it fair. If you don't achieve your goal, you can't give yourself the reward.

Put a date on the contract when you're going to go back and evaluate how you're doing. I suggest once a month. It's not so often you'll be obsessive, but frequent enough you'll keep getting reminded of what your ultimate goals are.

When you mess up, recommit. Mistakes happen. People don't always follow through. Keep in mind that slow and steady wins the race. It's your job not to let a small slip prod you into giving up.

At the bottom of the contract, put your signature and date it. Then get someone else to sign on with you. A family member, loved one, friend or co-worker are all reasonable choices. You provide the incentive to keep progressing when they want to give up. They provide the same encouragement for you. Working together, you might have more willpower than working alone.

Post your contract somewhere you'll see it every day. Then READ IT out loud every morning when you get up. The act of speaking the words can help to reinforce how important the actions are.

You can change your life. Put it on paper and sign your name to it. For a complete copy of the fitness contract you can fill out, click on the FITNESS CONTRACT links above!

Call for a FREE Consultation (305) 296-3434
CAUTION: Check with your doctor before
beginning any diet or exercise program.