Lee James, Fitness Supervisor at Audley Binswood, keeps residents in shape with a 10-point motivation plan and exercises in a gym with stained-glass windows
Chances are at some time in your life, you’ve made a New Year’s resolution — and then broken it.
This year, stop the cycle of resolving to make change and then not following through. If your resolution is to take better care of yourself and get healthy, you will have a much better year if your resolution sticks.
At an Audley Retirement village where state-of-the-art gyms, fitness studios and swimming pools are all on site you will have a better chance of success.
For those of you who aren’t so lucky here are 10 tips to get you started!
Be realistic
The surest way to fall short of your goal is to make it unattainable. For instance, resolving to never eat your favourite food ever again is setting you up to fail.
Instead, strive for a goal that is attainable, such as avoiding that chocolate biscuit more often than you do now.
Plan ahead
Give yourself a decent length of time to achieve your goal. Months rather than weeks so you can still enjoy those special occasions, birthdays and anniversaries.
Outline your plan
Decide how you will deal with the temptation to skip that exercise class or have that piece of cake. This could include calling on a friend for support, booking another class straightaway or forgiving yourself and starting again.
Make a list of pros and cons
It may help to write down your game plan to keep your motivation strong; and make a list of what you want to achieve. Develop this list over time, and ask others to contribute to it. Keep your list with you and refer to it when you need help keeping your resolve. Stick a copy on the fridge door and keep one by your bed lest your enthusiasm should flag!
Talk about it
Don’t keep your resolution a secret. Tell friends and family members so they can support your resolve to give up some bad habits and improve your health. The best-case scenario is to find a buddy who shares your resolve so you can motivate each other and meet for exercise classes, walks and swimming sessions.
Reward yourself 
This doesn’t mean eating an entire box of chocolates. Celebrate your success by treating yourself to something you enjoy that doesn’t negate all your have achieved.
If you have been sticking to your promise to eat better, for example, reward yourself with some new fitness clothing (which may be a size smaller than you bought before) or going to a movie with a friend.
Track your progress
Keep track of each small success. Short-term goals are easier to achieve, and each small accomplishment will help keep you motivated. Instead of focusing on losing 30 pounds, focus on losing the first five. Keep a food journal to help you stay on track, and reward yourself for each five pounds lost.
Don’t beat yourself up
Obsessing over the occasional slip won’t help you. Do the best you can each day, and take one day at a time.
Stick to it
Experts say it takes about 21 days for a new activity to become a habit and six months for it to become part of your life. It won’t happen overnight, so be persistent and patient!
Keep trying
And if you don’t manage to stay on track, don’t despair. Start over again! Recommit for 24 hours. You can do anything for 24 hours. Each morning refresh your resolve. The 24-hour increments will soon build on each other and, before you know it, you will be back on track.
Daily warm up / mobility routine
Aim to do 12 repetitions of the following five exercises every day. They will help to keep your joints supple and are a good warm up before an exercise class or swim.
Knee Circles
Hip Circles
Torso Twists
Shoulder Rolls
Neck (down and up and left and right)
Motivational quote
“If you start now, you’ll start seeing results one day earlier than if you wait until tomorrow. So don’t delay – start today!”