New Year, New Goal

With every new calendar year, we set our sights on new horizons. Refocusing and re-evaluating where we are at versus where we want to be or maybe who we want to be. It’s as if the drop of a ball and the stroke of a clock at midnight gives us this renewed passion, drive, and clarity of what we want in life. Every year more than 50% of people make New Year’s resolutions and yet around 80% of these New Year’s resolutions are dropped by February. Why is that? I believe the answer is multifactorial. One thing we do know for certain is that you become 42% more likely to achieve your goals and dreams by simply writing them down on a daily basis. Let us build off of that New Year’s momentum. As the old saying goes, if you fail to plan, plan to fail, so let’s plan!

Step one, brainstorm.
Set a timer for 10-15 minutes and dream of all the things you wish to bring to life. And no, there is no such thing as dreaming too big. 

Step two, rank in order of importance.
Dig deep and ask yourself the hard questions. Does this align with my core values? Will this help me grow personally, professionally, financially? Will this positively impact my life? Who am I doing this for? Now is the time to get honest with yourself.

Step three, take your number one ranked goal and make it S.M.A.R.T.
Specific, measurable, attainable, realistic, and time-based. Break your main goal down into digestible chunks. Be sure to make it as narrow as possible, being vague will make it feel like you are free falling without a parachute. Create short-term goals that you can work on each week or each month that will lead you to your long-term goal in 6, 12, or 24 months. Make sure your goal is achievable and relevant to you. We often lose sight of our goal if it’s not something we connect with on a deeper level. Lastly, keep track of your progress and set a time frame of when you want to complete your goal. Holding ourselves accountable with a specific date will help us stay on course. Close your eyes, imagine it, and then write it like you lived it.

Step four, put it into action.
Write up an agreement with yourself and read it often. This is one way to promote positive behavioral change. Celebrate your small wins, you know, the stuff we normally overlook because we think it’s not worthy enough. IT IS! Cultivate an environment of self efficacy where you believe you are capable of executing whatever it is that is in front of you. Have a good support system. Surround yourself with people you love, people who inspire you and push you to be the best version of yourself and have your best intentions in mind.

If you’re looking to start or improve your fitness and/or nutrition, as an individual or as a corporate company, and would benefit from goal setting with a certified personal trainer or registered dietician, please reach out to Full Scale Fitness by e-mail at [email protected] or call us by phone in Ohio at (419) 906-0204 or in Utah at (435) 319-3651.

Full Scale Fitness St. George Personal Trainer Quinn Butler climbing in Snow Canyon, Utah.


  1. DeSimone, G. (2017). Shareable resource. ACSM’S Health & Fitness Journal, 21(5), 3. 
  2. Forleo, M. (2019, September 13). Self-made millionaire: The simple strategy that helped increase my odds of success by 42%. CNBC. Retrieved December 18, 2021, from 
  3. Murphy, M. (2020, February 11). This is the month when New Year’s resolutions fail-here’s how to save them. Forbes. Retrieved December 18, 2021, from