12 Months to a New You

| January 2, 2012

exerciseIt takes 21 days to create a habit.  When followed you will be a new person by year end.  Your family and friends will be thrilled to meet the new you!  Now forward this and encourage them to join your journey.

Create 12 different goals for yourself each representing one month.  Instead of trying to commit to perfect one thing over the entire year, you will be setting small goals that last 1 month each.  You can use the examples provided or change to your liking.


January:  This is the easiest month because it’s early in the game and everyone is very motivated.  Eliminate one of your horrible health habits such as drinking too much, or smoking.  Everyone will be very different at this one.  Whatever you chose be sure to abide by it the entire month.  Maybe it’s drinking sweet tea for lunch every day.  Or eating your kids leftovers.  Make it challenging and write it below.




February:  Most are still pretty motivated so we are going to up the stakes.  No eating 2.5 hours prior to bedtime.  Only drink water to fulfill your hunger or go to bed.  This is when most people make poor judgments; therefore you need to eliminate the temptation.


March:  Drink 10 oz. of water before every meal or snack or alcoholic drink.  This will not only hydrate you well but it will cause you to make better choices because you won’t feel as hungry.  Also, if water isn’t available then you’re probably not getting ready to eat something healthy.


April:  Time to start getting in shape for summer!  Do 25 pushups and 25 sit ups every night.  This may be difficult for some.  Suck it up and do it.  If it is very easy then add 10 to it.  The goal is not to make it super difficult but just create a habit of doing them every night.


May:  Eat breakfast every morning.  Most people are not hungry in the morning.  This is because they over eat at night and they have a slow metabolism.  Your metabolism won’t speed up overnight but this simple rule of thumb will get it there in time. 


June:  As much as you don’t want to hear it, quit your bad January habit again.  You’re half way to a new you.  The new you will not empower this habit.  No excuses like, school is out, or my kids are home and I’m so busy and stressed.  Think like its New Year’s again!


July:  Get 8 hours of sleep a night.  Sleep and stress are two leading factors to FAT.  You should be feeling much healthier at this point.  A good night’s sleep will help you be much more productive during the day.


August:  You should now feel like a completely new person with gobs of energy.  Add 1 hour of cardio 3 days a week.  Put that energy to good use and start creating a healthier heart.  You can use a bike, treadmill, cross trainer or just go out for an hour walk. 


September:  Never eat past FULL.  This is why America is so fat.  It’s not about the food we eat.  It’s about how much of it we eat.  When you are eating and you feel satisfied, STOP.  Don’t keep going just to finish your plate or because it taste so good.


October:  This is my Birthday month so I’m going with my favorite.  Eat six times a day.  This will also help speed up your metabolism.  Obviously you don’t want huge meals but every few hours you should be eating small portions.


November:  Implement your least 3 favorite monthly Goals from the last 10 months.  It’s almost the holiday season when people struggle the most so you really need to reach out and try hard ahead of time.  Write down what 3 months it’s going to be at the beginning of the year and see if it’s the same when the time comes. 




December:  Implement your three favorite monthly goals.  By this point you should already be doing this with ease, anyways.  Therefore, this is an entire cheat month.  Enjoy your holidays in MODERATION.  Now write down your next 12 months of Goals.


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Category: Wholly Fit

About the Author (Author Profile)

Bert Kremer
Bert Kremer
Personal Trainer
Co-Owner of ProFormance Fitness

I was born and raised in Louisville along with my four sisters. I graduated from St. X in 98’and University of Louisville in 02’. I have two amazing kids that are much sweeter to life than I ever was.
Although, I didn’t really know what all went into it, I dreamed of owning a gym and knew that I wanted to help people out. I consider myself very lucky to be able to take advantage of the opportunities that have existed in my life. I received a degree in Exercise Physiology and a minor in Marketing at UL, both of which were very helpful in getting me where I am today.
I have 10 years experience as a Personal Trainer. I have nationally accredited certifications through NSCA-CSCS and ACE. In 2003 I met Cary Cox and he already had the same visions that I did. We didn’t want people sitting around reading magazines on machines. Our past experience from the big box gyms helped us realize we wanted something different. We were looking for real results in a private atmosphere where intimidation doesn’t exist. ProFormance Fitness has grown from the original facility three times. The latest addition added another 5000 sq/ft to keep up with demand. We are fortunate to have amazing trainers and lots of energetic clients.
Contact me at: proformancefitness@hotmail.com, www.proformanceresults.com

Comments (4)

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  1. Brittany says:

    Just set mine up! Hanging on the fridge for a daily reminder!

  2. roy says:

    Good stuff, Bert.