Episode 30: Making Those Resolutions Stick
In this episode of Training Age, hosts Heather Adams and Valerie Lusvardi explore how to set and maintain New Year’s resolutions that lead to lasting change. Kicking off with gratitude, they thank listeners for their thoughtful Apple podcast reviews and reflect on the podcast’s bi-monthly schedule and commitment to delivering valuable content. Transitioning to the timely topic of resolutions, Heather and Valerie delve into why so many fail and how to overcome common pitfalls.
Drawing on insights from a University of Scranton study and Brad Stuhlberg’s work, they emphasize the importance of a process-focused mindset over the fleeting “new year, new me” mentality. By understanding and accepting our current selves, listeners can lay the foundation for sustainable transformation. The hosts explain the science of neuroplasticity and share examples of breaking old habits and forming new ones, underscoring the power of patience, small consistent actions, and focusing on the journey rather than the outcome.
The conversation introduces the concept of “rugged flexibility,” showing how curating one’s environment and practicing self-compassion can reduce obstacles and support personal growth. Heather and Valerie also reflect on personal stories, like navigating the challenges of a bikini competition, to illustrate the value of behavioral activation and the role of self-kindness in rekindling motivation.
Finally, the hosts encourage listeners to treat personal goals with the same dedication as a career, fostering a positive environment for growth and fulfillment. This episode serves as a guide to embracing change, building habits, and ensuring resolutions become lasting facets of a healthier, more intentional life. Join Heather and Valerie for a heartfelt exploration of what it takes to achieve meaningful progress in the year ahead.
Episode Summary
(0:00:08) - New Year's Resolutions Success Tips (8 Minutes)
This chapter explores the dynamics of hosting a fitness and health podcast as we express gratitude for our Apple podcast reviews and discuss listener feedback. Acknowledging the request for more frequent episodes, we explain our current bi-monthly schedule and express our passion for podcasting. As we transition into the topic of New Year's resolutions, we reflect on their popularity and discuss the challenges many face in maintaining them. We share insights from a University of Scranton study about resolution success rates and offer encouragement to listeners striving to achieve their goals. Inspired by Brad Stuhlberg's work, we introduce principles that can help make resolutions stick, setting the stage for a discussion on practical tools and perspectives for lasting change.
(0:07:55) - Embracing Change for New Year Success (8 Minutes)
This chapter examines the common mindset around New Year's resolutions and the importance of embracing change through a process-focused approach. We explore how the "new year, new me" mentality can often lead to unrealistic expectations and highlight the necessity of understanding and accepting our current selves. By discussing the challenges of breaking old habits and creating new ones, we liken this process to pulling a wagon wheel out of a deep rut, acknowledging the discomfort and disorder that comes with change. The concept of neuroplasticity is touched upon, emphasizing our brain's ability to adapt and form new pathways. Additionally, we address the significance of focusing on the process rather than the outcome, using the example of fat loss goals to illustrate how a long-term, patient approach leads to meaningful, lasting change. By shifting our mindset to prioritize continual learning and integration, we can successfully navigate the challenges of transformation and achieve sustainable progress.
(0:16:25) - Building Positive Habits Through Behavioral Activation (15 Minutes)
This chapter explores the journey of overcoming negative associations with exercise and the gym, as illustrated by a friend's experience with a bikini competition that led to burnout. We discuss the importance of being kinder to oneself and taking baby steps, such as setting achievable goals like going to the gym once a week. The idea of "365 days consistent" is highlighted as an alternative to intense programs, emphasizing consistency over perfection. We touch on the concept of behavioral activation from cognitive behavioral therapy, where motivation often follows action. By taking small steps and allowing oneself flexibility, individuals can gradually rebuild a positive relationship with exercise. Personal stories are shared, including helping a client cope with grief by encouraging her to engage in simple gym activities, demonstrating how taking action can reignite motivation and lead to personal growth.
(0:31:21) - Embracing Rugged Flexibility for Success (9 Minutes)
This chapter focuses on the significance of curating one's environment and practicing "rugged flexibility" to support personal goals. We explore the importance of being mindful about the influences surrounding us, from the setup of our homes and communities to the content we engage with on social media. These factors shape our self-perception and aspirations. Additionally, we highlight the impact of small habits, like preparing gym clothes the night before, in reducing friction towards achieving goals. We also discuss the balance between self-discipline and self-compassion, emphasizing that success doesn't require perfection. Embracing resilience and understanding that plans will inevitably face setbacks, we encourage adopting a flexible mindset to keep moving forward despite obstacles. Val shares personal insights from competitive sports, illustrating how maintaining a balance between discipline and flexibility prevents burnout and supports sustained progress.
(0:40:26) - Self-Kindness and Sustainable Change (7 Minutes)
This chapter focuses on the importance of treating personal goals, such as health and fitness, with the same commitment and resilience as a job, emphasizing the significance of returning to these goals after setbacks. We explore the concept of self-compassion and how speaking kindly to ourselves can foster a positive mindset and sustainable change. By comparing self-talk to nurturing plants and animals, we highlight how kindness can lead to growth and flourishing. We also discuss the idea of viewing activities as ongoing practices rather than isolated tasks, encouraging a focus on the process rather than the outcome. By doing so, we can find joy and improvement in our pursuits over time, ultimately making our resolutions and goals more enduring and fulfilling.