The Most Overlooked Step for a Successful New Years Resolution

What you are getting yourself into: 800 words 5-8 minute read.

The Most Overlooked Step for a Successful New Years Resolution

Key Points:

  1. You can get yourself off to a great start on a new goal when you do some of the thinking in advance, plan out your steps.
  2. It’s not easy to stay on track with a goal but there’s no such thing as failing, everyone slips. Make it easy on yourself by setting up a more successful environment.
  3. Practice makes you better at anything.

You can be one of the few that achieves success

In the midst of the holiday season, now is the time when many people begin looking ahead at the new year.

University of Scranton research suggests only 8% of people achieve their New Year’s Resolutions. That’s way too low! If you only got a paycheck for 8% of the work you did, would you keep that job? Probably not, that’s why I wrote this to help you keep going!

Do you have an awesome goal you’ve always wanted to accomplish?

Now’s the time!

Normally during the year there’s some resistance when you try and make some changes, big or small, have you ever tried to get your kids to eat more vegetables?

This is a great time because everyone will be making some sort of change.

There’s just one thing you forgot about, all those leftover cookies and candy from Christmas!

The first step you need to take when you want to crush a new fitness goal is one that most people overlook but thankfully you’ve stumbled across this blog post!

The Kitchen Makeover

I know what you’re thinking, it’s not magic and you may have heard of this before but that doesn’t mean it’s not important.

It’s actually the most important step I take when I work with a client.

I’m going to share how to do it here so you can put this little trick to work for you and your family.

Here’s exactly how to do it: 

After you throw away obvious junk foods (chips, soda, cookies, most alcohols), trick foods that seem healthy but aren’t (crackers, granola bars, fruit juice), and other stuff you might not think about (barbecue sauce, processed meats like hot dogs, and cream cheese), here are a few questions to ask when you’re unsure about a food:

  1. Does this food come in a box, bag or plastic container?
  2. Does it have a long list of ingredients on the label? (More than a couple) (Can you pronounce what they are?)
  3. How far away is this food from what it used to be? (Do you know what that is?)
  4. Is this food perishable? Most good foods don’t last long.

Here’s the last but probably most important step:


Once you get rid of all that stuff, you have to put back good foods because the same logic applies, if it’s in the house you’re bound to eat it! Here’s how you do that:

Pick your three favorite fruits, vegetables, meats, and healthy fat sources, put those on a grocery list and only buy what’s on your list.


Examples: I can’t possibly know what your personal or cultural food preferences are so I’m going to use some generalities here.


  • Chicken
  • Fish
  • Eggs


  • Broccoli
  • Carrots
  • Asparagus


  • Apples
  • Oranges
  • Bananas

Healthy Fats:

  • Mixed Nuts
  • Coconut Oil
  • Avocado

Precision Nutrition, which I’m certified in has a handy way of keeping track of how much you’re eating each meal by simply starting with these guidelines:


For Women:

  • 1 Cupped Handful of Fruits or a Carbohydrate source (Ex. Apples, Brown Rice, Oatmeal)
  • 1 Palm of Protein Dense foods (Chicken, Beef, Fish)
  • 1 Thumb of fat (Almonds, Peanut Butter)
  • 1 Fist of Vegetables (Carrots, Tomato, Cabbage)

For men the portions are doubled, it’s just a starting point and you can adjust as needed.

Now you have everything you need to make sure your new goals won’t fail from the start.

If you have issues following some of this advice because you’re attached to some of the food

(There’s no way I’m tossing my grandma’s cake) or you just don’t want to figure out which ingredients are good and bad then I do provide this as a standalone service in the Columbia Missouri area.

You can email: or Simply call 573-443-1495 now.
It’s the same process that I outlined above.

Action Steps:


  1. Set a date on your calendar after the holidays to completely clean out all the foods that you don’t think you’ll be needing for your goals.
  2. Help a friend or family member do the same!
  3. Throw away the foods you won’t be needing or donate them all to a local food pantry.
  4. Take a trip to the store and restock! You can go alone or you can bring that friend or family member.

Be on the lookout for my next post where I’ll actually discuss How to Set a Goal that Actually Motivates You.