The SparkPeople Blog

A January Challenge You Can Stick With!

376SHARES

By: , SparkPeople Blogger
12/19/2013 12:00 AM   :  46 comments   :  39,475 Views

We're (finally!) entering the home stretch of the holidays. If you've been following along with our #SparkTheSeason challenge, we hope you've been creating and sticking with goals to keep you motivated throughout the month of December. But January is coming up fast, and if you're anything like us, you're probably starting to think about your goals for 2014. Whether or not you believe in making New Year's resolutions, you can't deny that January is a prime time to kick your routine up a notch after a few months of heavy eating, drinking and general merry-making. And what with the dreary weather and the warmth of the holidays behind us, a little extra boost of motivation after the first of the year can't hurt! That's why we’re introducing a brand new challenge for January, hot on the heels of our #SparkTheSeason challenge: #RockYourResolution!

Just like our #SparkTheSeason challenge, we're encouraging you to pick a goal of your choice for the month of January. The purpose of #RockYourResolution is to kick off a healthy goal that you can stick with all year long. No extreme crash diets or ultra-intense exercise regimes here; pick something that's doable for you that you can build upon into 2014! Every day in January, we will be posting daily tips and motivation on Facebook, Twitter, Pinterest and Google+ using the #RockYourResolution hashtag so you can follow along. 

Here are four ways to participate (don't worry--you only have to pick one!):

1) Post to FacebookTwitter, or Google+ with the hashtag #RockYourResolution to let us know what your goal is and how your progress is going. Then, we'll serve up tips and encouragement to keep you headed in the right direction!

2) Comment on our pins on Pinterest, or pin your own personal goal-related images with the hashtag #RockYourResolution.

3) Every day, post an image specific to your goals on Instagram, using the hashtag #RockYourResolution.

4) Finally, if you don't use social media, start a SparkStreak and update your SparkPage status or blog every day to keep yourself accountable! 

So, who’s in for #RockYourResolution? Let’s start 2014 off right!
Not sure where to start with your goals? Here are some guidelines for creating successful resolutions:
  • Keep your goals positive. Rather than imposing restrictions on yourself like "stop eating sugar" or "quit watching TV," try resolving to add positive things to your life. For example, by committing to eat more fruit instead of banning sugar from your diet, you'll probably start replacing some of the sugar you're currently eating with the healthy fruit. It will also seem more fun since you're not actively denying yourself of anything—you're just adding a healthy choice to your life.
     
  • Be specific with your goals. The more detailed you can be about your goals, the easier it will be to stick to them! Your goal should be able to answer WHO, WHAT, WHEN and HOW. For example, instead of saying "I will lose weight this year," try ''I resolve to lose 30 pounds by next Thanksgiving. I will accomplish this by exercising four days a week while staying within my given calorie range." See the difference?
     
  • Make a system for tracking your goals. Whether you're resolving to count calories, exercise a certain amount per week, or drink a set amount of water per day, tracking can really help you adhere to your larger goals in bite-sized steps. SparkPeople Nutrition and Fitness trackers are a great way to do this!  
     
  • Plan, plan, plan! In order to reach big milestones, you will have to shuffle around your life a little (or a lot!) to accommodate for new changes. This might mean making some tough decisions, like forgoing your favorite TV show to go for a run, or cooking a healthy meal instead of swinging by the drive-through. When setting your new goal, make sure that you are 100% willing to make it a priority in your busy life—and then plan ahead of time to achieve it.
Need more tips? Check out our Rock Your Resolutions center to help you stay on track!

Psst! Don't forget to "Like" us on Facebook and follow us on InstagramTwitterPinterest, and Google+  for daily tips and encouragement!


Click here to to redeem your SparkPoints
  You will earn 5 SparkPoints
 

NEXT ENTRY >   Watch: How Dave and Julie Lost 220 Pounds

Great Stories from around the Web

Comments

  • CLCONNOR
    46
    Good ideas--I am making myself accountable. 20 plus minutes of exercise every day. I have to record it on the tracker. Now move. - 1/2/2014   4:46:24 PM
  • MATERNALMANAGER
    45
    My New Years resolution is to nourish my body with fruits and vegetables and become more active. - 1/2/2014   2:19:19 PM
  • 44
    I'll go with WindSweptAcres - 5000 steps/day, consistently. I'll go for 7 days out of 7, then move up to 6000, progressing up to the 10,000 that has been my unmet goal up to now.

    However, I don't do Twitter, so how do I join #RockYourResolution ? - 1/2/2014   12:40:33 PM
  • 43
    Smaller Portions and Larger Activity Minutes. - 1/2/2014   1:47:22 AM
  • 42
    Log my daily food consumption and exercise every day no matter how my day went... - 1/2/2014   12:32:52 AM
  • FERRETBC
    41
    My goals include planking and enjoying a smoothie everyday. - 1/1/2014   9:44:35 PM
  • CWIESERGO
    40
    My goal is to start attending the weight lifting class on Thursday mornings again. I have not been since before my wedding and just realized that was over 3 months ago already! I plan to accomplish this by tracking my progress with a dry erase calendar strategically placed in a spot I look at daily. - 1/1/2014   5:40:14 PM
  • RODYANNE
    39
    I will continue to eat healthy with a half plate of salad with olive oil and all else in proper proportion. 10 minutes of exercise a day. - 1/1/2014   4:42:49 PM
  • TAPBELLE
    38
    21 miles per week
    stand up at least 10 times per day (aiming for more during the year) - 1/1/2014   1:44:28 PM
  • 37
    Going to do 30 minutes 4 days a week minimum exercise
    Healthy Eating Lifestyle changes (w/ exceptions of course)
    8lbs a month weight loss until April for Hawaii trip! - 1/1/2014   1:23:29 PM
  • PROUDGRAMMA
    36
    #rockyourresolution - get back to my Walk Away the Pounds DVD and water and of course eat healthy; need to lose 50 pounds by September for my daughters wedding. - 1/1/2014   12:54:41 PM
  • 35
    Gonna work at getting my 5000 steps in every day. When I can do that consistently at least 5 days out of 7, will up it to 6000 steps. - 1/1/2014   12:32:37 PM
  • 34
    I am going to try the working out during commercial breaks. I saw this listed on one of the Spark Pages and liked the idea instantly. I've been so sedentary lately, and I have a stress test coming up in February, so this is perfect! - 1/1/2014   11:47:48 AM
  • 33
    Start using the stairs at work. - 1/1/2014   10:21:03 AM
  • MINXBOO
    32
    My resolution is to track my meals each day to get back on track! - 1/1/2014   10:16:37 AM
  • VICKI720
    31
    I need to incorporate more strength training so I am resolving to use free weights, exercise bands, exercise ball..... at least 3 days per week during my exercise time. I love to walk but that isn't enough! - 1/1/2014   10:12:02 AM
  • SUMMER33
    30
    Great start to the new year...I want to eliminate a lot of processed foods and try to eat like I live on a vegetable farm,,,and spend more time outdoors
    But kind of confusing for me with twitter. Hashtags etc why can't I stay just here??? - 1/1/2014   9:14:51 AM
  • JDRAKE8171
    29
    Take a piece of fruit to work every day. - 1/1/2014   9:12:47 AM
  • TIGGER248
    28
    Focus on making better food choices, to be a better example for my kids. Specifically, more fruits and veggies. - 1/1/2014   8:26:40 AM
  • 27
    3 veggies per day - 1/1/2014   8:23:26 AM
  • 26
    Before I have a glass of wine at night I will have tracked my food /water for the day! - 1/1/2014   7:31:11 AM
  • GOAL33
    25
    I can relate to AWESOMEG3. I'm an even 200 lbs today. My typical weight was 193 for most of 2013 but I kept inching up this past month. In January, I commit to losing 5%--10 lbs. I will create meal plans today, go food shopping, start tracking. By Saturday, I will have created an exercise plan, too. Wish me luck! - 1/1/2014   7:09:53 AM
  • AWESOMEG3
    24
    To do my best to stick to my plan of losing at least 5 percent of my body weight. Pre-diabetic.. Need to lower my carbs. - 1/1/2014   6:44:26 AM
  • 23
    Goal to lose 15 lbs, 1 lb per week. Adding more fresh fruits and veggies and daily exercise. - 1/1/2014   5:58:15 AM
  • 22
    Today I will start a healthier way of life with better food choices, tracking my water, eating healthier by tracking my intake of food, and lastly creating and sticking to a home work out program. This is for me and I can do it! Each day will get a little easier and I am worth it!!!! - 1/1/2014   4:47:57 AM
  • 21
    Today begins the tomorrow we always spoke about yesterday . There are no more yesterdays ! - 12/31/2013   3:47:56 PM
  • ALICECWONDER
    20
    Today, December 31st is the last day of excuses. Tomorrow the new me will break down bad habits and bust out into feeling better! - 12/31/2013   12:33:54 PM
  • BOOMBOOMSMOM
    19
    I'm in. My short term goal is to lose 20 pounds by my birthday March 29th. I'll achieve this by drinking more water, eating less processed food, and adding more fruit to my diet. Becoming more active will certainly help. - 12/31/2013   10:57:07 AM
  • 18
    My Goals are to build endurance and tighten up my trouble spots, by mid-May 2014, for our Mexico adventure. I'll accomplish this by focusing on beneficial cardio and st consistently, 4+ days per week, min 20 min each session. My plan is to utilize the variety of DVD's I have, home circuit exercises I've picked out to target specific areas (droopy spots), and enjoying nature walks. I'll track it all with the Sparkpeople tracker.

    We can do this! - 12/30/2013   1:16:51 PM
  • DWATKINS561
    17
    I am ready to #Rock My Resolution for 2014. My goal is to eat healthier, exercise at least 3 times a week, and lose 15 pounds by Valentine Day. (short term). My long term goal is to continue with the healthy eating habits, increase the exercise to 5 time a week, and keep the 15 pounds off.... - 12/28/2013   2:09:04 AM
  • 16
    #rockmyresolution .... I am ready. Will go along well with my streak for January. At least 1 mile ran daily, no excuses. More if I can. I usually do 2-3 miles Mon - Fri but take of Sat & Sun. Not this month!! 31 day streak .... HERE I COME!
    - 12/27/2013   12:47:29 PM
  • 15
    My goal is to eat my veggies each day! I frequently skip that and know it's very important to weight loss and maintenance. That's my rockin resolution! Thanks for these challenges. They are very helpful. Plus I'm going to continue my hot yoga 5 times a week. It's awesome!!!!, - 12/27/2013   11:46:02 AM
  • LADYMAE5000
    14
    Since I haven't been logging in for a year or so. I'm going to do better. My goal is to get my tail to the gym at least 3 times a week and drink at least 2 glasses of water. Which isn't so easy for me. I dearly love my soda. I'm also going to try to switch to soda stream soda when I drink soda. It does have less sugar. But, I am going to do better by drinking at least 2 glasses of water. Pray for me. I'm going to need it. - 12/21/2013   12:50:49 AM
  • 13
    Great info. - 12/19/2013   8:23:05 PM
  • DELLMEL
    12
    Great blog. Have to think a little more on my new year. - 12/19/2013   6:02:41 PM
  • 11
    Whoo Hoo! Can't wait! I'm totally in! ♥★♥
    #ROCKYOURRESOLUTION - 12/19/2013   1:52:19 PM
  • 10
    I'm in. Now I just need to decide what my goal is. - 12/19/2013   1:39:06 PM
  • 9
    Love this challenge and am considering what mine will be. Can't wait to get started :) - 12/19/2013   12:56:04 PM
  • 8
    I'm ready to #rockmyresolution right now! My goal is who-me, what-exercise 30 minutes a day, how-go to the gym and do elliptical, when 5 times a week, usually after work except on late days when it will be before work. I hope to do this first--go directly from work to the gym, do not pass go, etc. - 12/19/2013   12:47:47 PM
  • QUARTERMASTER3
    7
    Great idea starting date for me 30 Dec 2013 - 12/19/2013   12:47:07 PM
  • 6
    I am Starting NOW! - 12/19/2013   11:50:55 AM
  • 5
    I limped along on the last two challenges. Doing better but I will ROCK the January challenge.... as soon as I figure out what it is. LOVE challenges! - 12/19/2013   9:48:07 AM
  • 4
    I'm joining the January Challenge in Dec to keep my motivation up - 12/19/2013   8:38:13 AM
  • 3
    Ready to Rock 2014! Thanks for all the support, SparkPeople! - 12/19/2013   6:18:10 AM
  • 2
    Didn't know anything about this challenge! Never heard of it beore. - 12/19/2013   5:12:34 AM
  • 1
    Great blog. I love the reminder to keep goals specific and positive. - 12/19/2013   12:12:30 AM

Please Log In To Leave A Comment:    Log in now ›


Join SparkPeople.com

Sign up for a FREE SparkPeople account