5 Tips for Creating 2019 Goals that Stick + Serve You

Every year, without fail, millions of Americans pledge that their New Year Resolution is to lose weight, and every year, without fail, millions of Americans don’t lose the weight, or they do and quickly gain it right back. The definition of insanity is doing the same thing again and again and expecting different results. So, I ask, is America insane? Actually, don’t answer that. Whatever America may or not be, you don’t have to be part of the insanity that is diet culture.

Today I want to talk about how you can set goals for yourself that serve your higher intentions. Goals that give you energy and bring you sustainable happiness. Goals that are actually achievable, get you closer to fulfilling your purpose here on earth, and make you feel like a badass.

1. This one may sound like kind of a bummer, but don’t rely on achieving your goals to make you happy – especially if they are body composition oriented. Happiness does not come from external achievements, instead it is something we must cultivate daily. Take a look at successful Hollywood actors – some of the most acclaimed people our society values are hot, miserable messes. Instead of relying on the end result to make you happy, make sure the process of achieving your goal brings you joy. If you don’t enjoy the process, it’s not going to stick past February.

2. Avoid black and white thinking and perfectionism in your goal setting. Is it realistic for you to make it to the gym 6 days a week or eat keto 100% of the time for all of 2019? No, probably not. Life happens and that’s ok. Avoid words like always and never when creating a goal, or anything where you have to be perfect in order to achieve it. No one was perfect in 2018, and no one will be in 2019 either. Build in a bit of wiggle room along the way so you don’t set yourself up for failure.  

3. Shift your health goals from weight loss or fat loss goals to performance goals (or at least include them). Creating performance based goals will give you focus and direction for your workouts, while also helping you shift your mindset from external appearances to feeling strong and powerful. Examples include:

  • Doing a pull up

  • 10 Full push ups

  • Increasing your squat or deadlift by 25%

  • Running your first 5k, 10k, or marathon

4. K.I.S.S. – Keep It Simple, Stupid (feel free to sub any other S word for stupid). Your goal does not have to be climbing Mt. Everest in order for you to feel worthy and accomplished. Your goal can be as simple as adding in one yoga class per week, taking the stairs at work M/W/F, or eating more greens at one meal each day. Little changes add up to big shifts, and it’s way more likely you’ll stick to something smaller than something that disrupts your entire life.

5. Resist the pressure to make someone else’s goal your goal. If you’re on social media, it’s highly likely you’ll have someone asking you to join them in their weight loss/detox/insert x diet here quest. You can, and should, say no to goals that aren’t in alignment with your values or higher purpose.

And of course, don’t forget to celebrate your 2018 wins. Take time to reflect on all you accomplished this past year and honor yourself for the small wins just as much as the big ones.

If you want to really dig deep into reflection and goal setting, I encourage you to download this workbook, print it out, grab a latte and dive in. It’s good.

Wishing you a wonderful holiday season full of gratitude and laughter. See you in 2019!

With love,


Kate TelgeComment