The mythical Roman King Janus is given credit for beginning the tradition of New Year’s resolutions around 153 B.C. It is said that Janus had two faces: one to look back at the past and one to look forward to the future.  In the case of planning fitness goals for 2010, being “two-faced” is a good thing.

Picking our fitness goals from the endless stacks of tabloid magazines that are in our faces as we wait in the checkout line at Wegmans may be a major reason why so many fail at this annual ritual.  So before quickly deciding on a fitness goal that Angelina or Jen have chosen in their lifelong battle to impress Brad, it would be a good idea to take a page from King Janus’ book and learn from the past to help your success this year and in the future.

Begin this process of behavior change to exercising regularly and/or eating nutritiously by first realizing that it is not an easy thing and that is why 50 percent of those who start a lifestyle change program quit in three to six months.

Grab a friend who is in need of change also and each write up a behavioral change contract. This contract with yourself should include barriers that have derailed you in the past, strategies for overcoming these barriers, goals and a reward for reaching a goal. Do not forget to leave a spot for both to sign the contract. This detailed plan of the goal(s) and how one is going to accomplish the goal(s) will promote accountability not only to you but also to another.

Everyone has challenges to adherence, such as “no time because of work, school or kids,” “the weather is too bad,” “the gym is not convenient” or “I’m tired.” Thought must be put into solutions to such roadblocks so that when they do come up (and they will) there is a strategy.  Planning helps: First thing in the morning or before going to bed each night, plan your exercise and nutritious menu for the next day. Maybe tomorrow there is only 20 or 30 minutes in your day to workout and that is OK, but finding some time has to be a priority, just like finding time to brush your teeth every day.  Making a big pot of oatmeal, boiling up a bunch of hard-boiled eggs and stocking up on fruit over the weekend will help to overcome that no-time-for-breakfast barrier during the week. Dropping off a workout bag with the house keys in it at the gym before going to work is a great trick to ensure you get to the gym when tired at the end of the day. There will always be roadblocks, but there are always solutions to make it happen.

Goals must be specific and realistic, but they also can be measured, and a time frame for completion can be put on them. Have at least one short-term (around three months) and one long-term (more than six months) goal established that include the process for success.  For example, “By spring break I will lose 10 pounds of body fat by eliminating one soda per day and doing 30 minutes of cardio five days per week.”  Keep a journal that documents what you have done and show it to your friend at the end of each week.

Put your behavioral contract somewhere you can easily see it every day to remind you of where you have been, where you are going and the eventual reward for all this hard work.  Plan this year not for a fitness resolution, but for a personal fitness revelation.  

For more information on how to develop a behavioral contract for 2010, e-mail the Wellness Clinic at wellness@ithaca.edu.

Frank Micale is a clinical associate professor and director of the Robert R. Colbert Sr. Wellness Clinic. E-mail him at fmicale@ithaca.edu.