Well here we are. Those odd few days in-between Christmas and new year, when we’re not exactly sure what day it is. A bizarre limbo-land! We’re slightly crestfallen that all the Christmas merriment is over but also optimistic for the year ahead … keen for a fresh start.

Everything is possible in this moment. What will the new year bring? It’s natural then to think about setting some resolutions. What do we want to do differently? How do we want to show up? What do we need to carve out time for? It’s all good food for thought.

Interestingly – but not surprisingly – recent research indicates that about 48 per cent of resolutions are fitness related.

Other significant categories include financial health, mental health, improved diet and yes, weight loss.

It’s nice though to see fitness goals outstripping weight loss goals per se.

I’ve always seen more success where the ultimate goal is fitness itself vs. a number on a scale.

In fact, according to an article from the Ohio State University’s Fisher College of Business, choosing something challenging is fundamental.

Within reason, the more challenging a goal, the more likely you are to engage and complete it.

In addition, making yourself accountable to friends or a mentor is key, as well as picking something measurable.

It’s always useful too, to anticipate obstacles. When it comes to fitness or weight loss, for the vast majority of people I work with, this is not their first time at the rodeo.

We always explore the question, “when you’ve had success in the past, what helped you be successful?”, as well as, “when you’ve failed before, what tripped you up?”.

It’s amazing how many people rush headlong into a new challenge, without checking in on lessons from their past.

It’s so useful to remind yourself of what helped you be successful before, as well as make an effort to expect and problem-solve previous obstacles.

More research shows us that only 9 per cent of Americans who set resolutions in January, complete them.

Twenty-three per cent quit by the end of the first week and 43 per cent by the end of the month. Yikes. That’s not great odds!

Generally, people pick something too ambiguous, too far-reaching, not far-reaching enough or something completely unrealistic given their lifestyle and social set-up.

If you’re the only one doing dry January, but you have a group of persuasive, hardcore drinking buddies and all your social situations are centred around drinking – that’s going to be tricky. Not impossible, but tricky.

Beat the Couch, our beginner’s running programme (which gets people off the couch and 5k fit in ten weeks) has better odds.

We run two programmes a year, one beginning in February and one in September.

Automatically that removes the biggest obstacle when it comes to running in Bermuda.

Crucially, we don’t expect anyone to run June through August in the crushing heat and humidity – especially beginners.

Each programme tends to have 60 to 90 people take part. Of those, at least 75 per cent will complete the programme and our success rate has been as high as 93 per cent.

Why are the odds so good? Because Beat the Couch has a realistic, measurable goal broken down into smaller chunks.

Week by week, people are able to check their progress off the list. In addition, they have accountability to the coaches, all the other participants and those they have shared their participation with.

We also anticipate injury obstacles and provide professionally guided stretches for specific problem areas, as well as having the chiropractors from Spine & Sport on hand to jump in and handle any flare ups.

We provide nutrition coaching too, so that participants can follow an energy boosting, anti-inflammatory protocol should they choose.

Preventing excess inflammation and having the energy to actually go out and train are key, after all!

If you are ready to set yourself some goals and like the idea of a measurable running programme, you don’t need to wait to February.

There are tons of good podcasts and apps that will lead you through a similar set up.

My favourite is the NHS Choices Couch to 5k from the UK, a really great guided podcast series that you can start any time.

And if you have a goal that isn’t running related, just check these items off the list:

• 1, Does it strike a balance between being challenging but also realistic?

• 2, Is it measurable? What does success look like?

• 3, Who will you be accountable to?

• 4, What lessons can you take from the past? What success have you had before that can help you here? What obstacles should you anticipate and solve in advance?

Of course, having a new year’s resolution isn’t mandatory! For many years, when I was in the thick of running my own business and parenting tiny kiddos, my resolution was not to have a resolution. It was all about survival! There’s no pressure here, you do you! But if you are going to take on something new, I hope this helps – and good luck!

• The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Burns BA Hons, Dip ION, BNTA is a fully qualified nutritional therapist trained by the Institute for Optimum Nutrition in Britain. She works at Waterfront Wellness in Bermuda. Join Catherine on Facebook: www.facebook.com/nutrifitandnaturalnutritionbermuda or instagram @naturalbda. Email: catherine@natural.bm