Ok … so you’re 1 week into your New Year’s Resolution and let me guess … you’re already starting to lose interest OR you cheated already OR you actually might be still on track.   If you’re still on track … GOOD FOR YOU! Keep going!

BUT, I in my experience being a Personal Trainer and a Certified Exercise Physiologist for 13 years, New Year’s Resolutions DON’T WORK for a majority of people.

SOOO … why do millions of people set New Year’s Resolutions?

Is it a habitual thing? Is it just the norm? Or do they truly want to change something in their life and starting “fresh” in the new year will make a difference?

Some common resolutions are: to lose weight, be stronger, be healthier, quite smoking, no more drinking, go to the gym more often, run a marathon, be more social, work harder to get a promotion, spend more time with family or friends, work on self – love and travel more.

Sounds pretty simple to set a goal and accomplish it … right? UNTIL next weekend where your friends are having a get together and you drink 2 bottles of wine! CRAP … there goes my New Year’s Resolution of drinking less or not drinking anymore.  Than you feel frustrated and angry with yourself and the whole cycle starts over again.  This has such an toll on your brain and body.

So what do you do? Give up? Never set goals in your life? Stop caring? NO NO NO NO NO!


Here are 6 pieces of Advice I give my Clients on How to Set and Achieve their Goals:

1. Is your goal realistic? 

When clients tell me they want to lose 60 lbs and look like they did when they were in college 30 years ago, the first thing that I say to them … is that realistic?  Age, hormones, metabolism, lifestyle, occupation, etc. all play a huge role in how we are able to gain or lose weight.  Losing 60 lbs might seem like a great idea and no doubt you probably would feel better physically to lose that much weight weight if you are overweight, but, to compare yourself now with who you were 30 years ago isn’t realistic.  Set a goal on who you want to be now.

2. Have you set your expectation too high?

When clients tell me they want to run a marathon in 2 months but have never ran before, I ask them if they have set their expectations too high.  Even though it may sound like a great idea to run a marathon in Hawaii, we need to know our limits and boundaries for where we are now.

3. Are you mentally prepared for your challenge?

Being mentally ready for achieving your goal is a big one.  YOU and only YOU can know what goes on in your brain and how you are feeling emotionally.   You need to be in the right frame of mind before you can take on new challenges.

4. Start with one goal at a time.

So you might say to yourself “I need to declutter my house; I am going to become a minimalist and save money; I need to lose 10 lbs; I need to start eating salads everyday AND I’m going to prove to my boss that I am worthy of a raise.”

Slow down! Take 1 step at a time.  Start walking before you head off into a sprint!  If you start with one goal at a time, you are more likely to ace that goal and be ready to move onto the next one.

5. Let others know what you are working towards so you have support from friends and family.

You need to be held accountable for your health and wellness goals.  Both to yourself and to others.  So let friends, family or co-workers know what you are working towards.  Your motivation to chase your dream will be sky high when you realize how much support you have behind you.

6. Hire a Certified Personal Trainer who has the knowledge and education to help you conquer your health and wellness goals.

There are a lot of trainers out there. Make sure you do your research and find out about their history, background and education.  So many people take a 2 day course online and call themselves an expert in the field or a wellness coach and have never trained before or set foot in a fitness facility before. Meet your trainer before you invest in your health.  Do your personalities match.  Do they actually care about your goals, or just in it for the money?

When I set weekly, monthly and yearly goals with my clients, I ask them the WHY and HOW and HOW COME.  I want to know the motivation behind setting the goals they chose. I challenge them.  I hold them accountable.  I check in on them to see how they are doing.  I have clients who email me every time they workout, so they feel more accountable and know that I am looking at their progress when they are not training 1 on 1 with me.

In my opinion, this is how people ACHIEVE their goals. They need to be held responsible for their actions. They need to put a face to someone who is helping them.  They need to know they are being heard and that their goals matter … no matter what they are!  If you need some guidance in setting up your goals this year …. I can help!  Check out the services I offer! www.momentumhealthandwellness.ca



If you’re struggling right now with your  New Year’s Resolution,  I want you to stop right now and ask yourself these 6 questions:

1. What is my intention?

2. Is my goal realistic?

3. What am I truly hoping to achieve?

4. Am I physically ready?

5. Am I mentally ready?

6. Am I doing it for myself or do I have an external influence telling me what to do?


If you are honest with yourself when you answer these questions, I have no doubt in my mind that your will be successful this year in reaching your goals!


May 2018 be the year for you!


xo Rachelle


Momentum Health & Wellness