Preparing for a Healthy New Year

Written by Branda Polk

Goals. Some people love them. Others hate them. But no matter how you feel about them, goals and goal-setting are still the roadmap used to make progress in all areas of your life. As the New Year approaches, consider these five steps — reflect, rejoice, reward, record, and renew — to help you prepare goals for your wellness journey in the days ahead. 

Reflect. Honestly evaluate the progress, successes, and struggles from the previous year. Asking and truthfully answering questions like: What did I accomplish? Where did I struggle the most? What did I learn? How did I overcome obstacles? What unexpected changes occurred? Thinking through these questions and writing out the answers will allow you to build on your progress and develop strategies toward continued successes.

Rejoice. Make a list everything positive that happened in the past year. Weight loss, better eating habits, regular exercise, improved stress management, better time management, a more Christ-like attitude, and stronger awareness of growth opportunities are all positive changes to celebrate. This is not the time to berate yourself for not quite reaching that 30 pound weight loss goal or still occasionally eating fast food. Focusing on the positive gains, lessons, accomplishments, relationships, and blessings will encourage you toward future successes.

Reward. Based on these positive accomplishments, reward yourself for your progress. Rewards can be as simple as time to read a book, taking a long bath, calling a friend to share your year's successes, getting a massage, or purchasing that new sweater. You determine the reward that will allow you to feel special for the positive steps you have made in your wellness journey. Focusing on success will motivate you to future success.

Record. Now we get serious about setting a roadmap for the year ahead. Based on what you have evaluated from last year, ask God to help you set goals that will continue your progress and honor Him. Goals are the targets you aim your actions toward. Prayerfully set S.M.A.R.T. goals for success. S.M.A.R.T. goals are specific, measurable, attainable, realistic, and tangible. Instead of setting the general goal of "I'm going to eat better," a S.M.A.R.T goal would be "I will eat five to eight servings of fruits and vegetables every day." This goal gives a specific time frame (daily) and measuring tool (five to eight servings) and sets realistic and attainable boundaries. It is also tangible in that you can easily determine whether you accomplished your goal by how many fruits and vegetables servings you have each day. Goal setting is not a difficult process but it does require thought and evaluation. Write your goals in a journal or notebook so you can stay focused or make changes if necessary. Remember, if you aim at nothing, you'll hit it every time.

Renew. Sometimes the challenges and obstacles of life wear down our objective to make wise choices. After setting your goals, in prayer renew your commitment to God to live a lifestyle that honors Him. God deeply loves you and desires for you to live the abundant life He promises in John 10:10. This is not a life of ease, but one that fully honors God in every choice, every habit, every relationship, and every action. You cannot successfully do this on your own. You need God's strength to accomplish even the simplest goal. Study God's Word for scriptures that will encourage you to reach the goals that you have set. Write these scriptures on 3 x 5 cards and place them in your home, car, and office.  Filling your mind with God’s word will continually renew your commitment toward a healthful wellness lifestyle. 

Proverbs 16:3, "Commit your activities to the Lord and your plans will be achieved" (Holman Christian Standard Bible). 

1 Corinthians 10:31, "Therefore, whether you eat or drink, or whatever you do, do everything for God's glory" (HCSB).

Philippians 4:13, "I am able to do all things through Him who strengthens me" (HCSB).

Philippians 4:19, "And my God will supply all your needs according to His riches in glory in Christ Jesus" (HCSB).

Jeremiah 29:11, "For I know the plans I have for you" — this is the Lord's declaration —"plans for welfare, not for disaster, to give you a future and a hope" (HCSB).

Branda Polk, B.S. Exercise Science, is a certified personal trainer, wellness coach, conference speaker and health writer in Lebanon, Tennessee. Sign up for Branda's newsletter, Wellness Connection, to receive encouragement and coaching in the areas of nutrition, exercise, and stress relief. Follow Branda on Twitter.

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