It’s that time of year…New Year’s Resolutions! This year is going to be different right? You’re going to make a plan and stick to it. Let me share with you a few tips that will help you reach your goals and stay with it through out the entire year.

No short cuts either. If you are looking to lose weight and keep it off or drop some time on your 10K, it will require hard work; but your goal is absolutely obtainable! Remember what your parents said, “you can do anything you put your mind to.” They were right about this one.

Step 1: Write down your goals. Be very detailed. If you want to run faster, what is your specific goal and how will you measure that you’re running faster? If you want to be stronger, how will you measure this?

Step 2: Why is this your goal? What is the reason you would like to be faster or stronger? Prove something to yourself, look better in your clothes, show off to a friend or spouse, etc.

Step 3: Tell someone. Being held accountable is extremely important. If you’re feeling like you want to skip a workout or eat an extra slice of pie with that micro-beer, sometimes having someone to report to or who knows of your goals are helpful in keeping you on track. Also, this person can be helpful when you need to talk about the difficulties in making this change. Everyone makes a few mistakes along their journey. The most important part about those missteps is to stand back up, keep pushing forward, and never give up.

Step 4: Make a plan. This is the most time consuming task, but the details are vital to incorporate into your daily life to achieve your goals. If you just say you’d like to run a 42 minute 10K and don’t lay out the details, then you may quickly become lost and the “drop out” rate is extremely high. If you’re not sure how to obtain your goal then seek an expert. Someone that is very knowledgeable in that department. A running coach can help lay out a training program while a personal trainer may be more suited to assist in building a strength training program.

Step 5: Check in. Give yourself weekly, monthly and yearly goals. Recheck your progress at each stage to make sure you are staying on track.

Step 6: Celebrate! Once you have achieved your goal make a big deal about it. Share the news with friends. And don’t stop there; add more goals to your plan and be sure to address all 5 previous steps.

Make 2015 a big year… A year of improvements, happiness and greatness!

Happy New Year from the Cascade Relays family!