So far, 2017 has been busy for Your Personal Trainer and all his little trainees here in Paris. The beginning of the year is usually slow — people aren’t really ready to move yet — but this year, everyone was ready to go Week One.

How are you doing keeping your resolutions?

Weight loss is one of the most common pledges people make to themselves when they’re looking at a whole new year spread out before them, but, if you’re alone, it’s often hard to make happen.

Here are some general tips to help you on your way. (These don’t just apply to fitness, they work for life too!)

Set a realistic goal

It’s great to put “Lose weight” down in your list app, but that isn’t going to make it happen. Dig down and decide what that idea really means to you. Do you want to be able to pull on your old jeans? Then that’s your target weight. Do you want to be in good shape by your birthday? Then that’s your deadline. Do you want your doctor to smile the next time you go in for a check-up? Figure out what will please or impress them and set that as a goal.

If you don’t know where to start, a personal trainer can help. I have experience with people of all ages, body types and eating proclivities. I can help you determine what’s reasonable as an initial objective and we can work towards that.

Break a habit, make a habit

Habits are just things we regularly do, often without thinking. Research suggests that it takes three weeks to unlearn (break) a habit, so choose one thing to focus on a month. If you can get to the root of a bad habit or undesirable behaviour, you can figure out how to stop it or pick up a new one to replace it. Smoking, snacking and drinking are all things people frequently want to stop doing or do less, but they try to quit too fast, too suddenly or all together and it doesn’t work for most. If you’re smoking to have a chance to catch up with your colleagues, take a couple minutes each hour to visit them at their desks instead of heading to the smoking area. If you “need” a snack at a certain time, try taking a walk at the same time, or only eating things you bring yourself like carrots or nuts.

Share your goals with people

If you tell people you’re trying to cut down on something or have another specific goal in mind, they’ll help you police yourself. Post something online and ask people to hold you accountable. If you give your friends permission to meddle, they’ll take it!

Know when to ask for help

Not everyone is perfect at everything. If you’re really lost, ask for help. If you don’t know where to start, get in touch. If you need someone to cheer you on, I’m your man.

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