New Years Resolution Checklist

Do you want to lose weight or get in shape in the new year? Making a resolution? I’ve got you covered!

With this checklist you’ll be well on your way to actually achieving your new years resolutions!

1.) Have a solid, reasonable, and attainable goal.

Think you can lose 30 pounds in 30 days? Think again. Set SMART goals now, so you’re not disappointed later!

  • SPECIFIC– Not “i want to lose weight”, not “i want to get in shape”, but VERY specific goals. “I want to be BMI X, 115 pounds, 18% body fat” , etc.
  • MEASURABLE– I will lose x pounds, x inches, workout x times per week, and this is my plan to track these statistics. I.E. Here’s a calendar, every M-W-F I workout, Every Sunday I weigh myself, Every 2 weeks I re-take my measurements, etc.
  • ATTAINABLE– Your goal must actually be something you BELIEVE you can achieve and is actually something that’s possible. For example, if you think you’re going to lose 30 pounds in 30 days, sorry, that’s not an attainable goal.
  • REALISTIC– Is your goal realistic? Can you actually stick to working out 3 days a week? Can you actually eat the calorie goal needed to lose x pounds/x inches? Is it realistic to expect yourself to stick to these changes? What changes need to be made to your daily lifestyle or routine so you can actually maintain this? This is the step in which you look really hard at yourself and make any necessary changes to your plan.
  • TIMELY– How long is this going to take? If you started right now, how long would it take for you to reach your goals? How often are you going to re-evaluate this goal and make sure you’re on track?


2.) Know the Calories, Macro and Micronutrients you’ll need to get you there.

In order to lose weight you’ll need to eat in a calorie deficit. Want to gain muscle? You’ll want a calorie surplus. Either way, you’ll want to know how much you need to reach your goal! Determine your BMR, TDEE, and the calorie goal best for you! As a good rule of thumb you can expect to lose up to 1% of your total body weight per week.

If you want more information on how to do this, how this works, and more check out Evolve!


3.) Have a workout plan that fits your schedule, seems enjoyable, and progresses over time!

Nothing is worse than forcing yourself to jump on the treadmill and jog for two hours… unless you like jogging! We are all different in our preferences, time allowance, and skills. Set yourself up for success by picking an exercise regimen that you actually WANT to do! Find something that has the highest likelihood of adherence, instead of the exercise regimen you believe you “should” do. I personally enjoy strength training and weight lifting, but you have so many more options!

You can try a sport like: swimming, soccer, tennis, volleyball, basketball, golf, or racquetball. Other ideas include a martial arts class, a trampoline fitness class, a dance class, even pole dancing classes! Think outside the box, and pick something that you think you can stick to and get better at!

Remember, what you like now will change over time and that’s okay!


4.) Have a plan for when you fall off track.

I see it time and time again. One days worth of overeating throws someone into a downward spiral of “oh well, i’ve messed everything up, might as well start over next week and go crazy until then”. Or the common “Welp, I’ve fallen off track. Guess i’ll just give up”.

Don’t put yourself in this situation! Mistakes happen, often! Have a plan in place for when you fall off track to start over right away and not let guilt and shame get the better of you.

Something I personally do is write down how i’m feeling when i first wake up and right before i go to sleep. I reflect over my long-term goals, why those goals and important to me, and all of the positive things i’ve done that day to reach my goals. Be easy and loving to yourself, no one is perfect!


5.) Have a reward system in place!

No one will see success when they only provide themselves negative feedback (i.e. I missed the gym this week. I didn’t lose as much as i thought i would. I messed up on my diet. etc.). Instead, use positive reinforcement to keep yourself on track!

This can, of course, be food (although, i personally recommend eating the foods you love and enjoy every single day instead), new workout clothes, new shoes, a new gym bag, a trip, and more! I personally reward myself with bath/pampering products or a manicure/pedicure when i’ve reached my goals!

Incremental rewards are also awesome! Have 50 pounds to lose? Every 10 pounds can be a mini reward to help you stay on track!



You can achieve your goals in the new year! It takes consistency, patience, and self-love to reach your goals. Don’t know where to start? I’ve created the perfect guide, just for you!

Check out Evolve, The Healthy Lifestyle Transition Guide!