Tips for Goal Setting & A Giveaway

Happy New Year! I hope you all had a fun and safe New Year’s Eve celebration, and are already off to a great start for 2013.

happy new year

Since this is typically a time when people start embarking on New Year’s resolutions, I thought today would be a good time to discuss goal setting. Too often, I hear people say, “My resolution is to lose 20 lbs in the new year.” Or, “I’m going to eat better.” These goals are great, but they are also vague and leave room for excuses when your motivation starts to wane in February.

Instead, try using these tips to help you set realistic goals for the new year.

Tip #1. Set action-based goals. Perhaps you’d like to lose 10-15 lbs this year. Instead of making your goal results-based, such as “I will lose 10 lbs this year,” set an action-based goal. For example, “I will exercise 5 times a week for 30 minutes,” or “I will eliminate processed food from my diet,” are much more achievable and measurable goals. You can’t control when you will lose the 10 lbs, but you can control how much effort you put into it!

Tip #2. Repetition makes it stick. You must be consistent with your efforts to create a new habit. If you only follow through with your goals “some of the time” you’re not going to see the results you’re looking for! Keep in mind that everything is harder at the beginning, and it will get easier if you keep going and build momentum. It will only be more difficult if you give up!

Tip #3. Enlist the help of a buddy. Having someone with similar goals to support you is incredibly helpful in making lasting lifestyle changes. When your motivation wanes, you can call your buddy for support! Losing weight, sticking to a budget or watching less TV are all goals that can make you feel a bit isolated, so having a buddy to rely on may be the difference between success and failure.

Tip #4. Write it down. There’s something about seeing your goals on paper that makes them more permanent and official. Write down your goals and place them in a prominent place, where you’ll be reminded of them daily. The fridge or a bathroom mirror are great options.

Tip #5. Forgive and Move On. Slip-ups are a normal part of the learning process. As you work towards your goals, you may find yourself falling off the wagon a few times– and it’s no big deal, unless you make it one. Don’t beat yourself, and certainly don’t give up! Pick yourself up and get right back on track.

Personally, I’m trying to get back on the exercise wagon. I let my travel and holiday schedules get in the way of a consistent exercise schedule over the past few months, so I’m setting a goal to get back in the habit. I think completing a Physique 57 workout 4 times a week, for at least 2 weeks will do the trick.

If you’ll recall, I tried the new online Physique 57 workouts during my last business trip, and I think they are perfect for squeezing in a quick workout, even when you don’t have any equipment. (Physique Cardio is my new favorite!)

physique 57 workouts


And this is where the giveaway comes in!


The kind folks at Physique 57 have offered to give one of my readers FREE unlimited access to the online workouts through January 31st of this new year.

To enter the giveaway:

1. Leave a comment below, letting me know if you’re setting a goal for the new year.

2. For a bonus entry:

  • Tweet about the giveaway, then come back to this post to leave a comment below. Kick off your new year with FREE @Physique57 Online Workouts for January 2013! @Detoxinista

I’ll select a winner on Sunday, January 6th. Since this is an online prize, it’s open to everyone with access to the Physique 57 website!

**UPDATE: The winner is… Penni! (selected via I’ve sent her an email, and she has 48 hours to respond. If I don’t hear from the winner in 48 hours, I will select another one!

Even if you don’t have access to the online workouts, you can follow along with the Physique 57 DVDs, or your own workout of preference! Committing to the consistent exercise schedule is key, so exercising 4 times a week for 2 weeks is a great way to start a habit, without feeling overwhelmed.

Here’s to a very happy 2013!

Reader Feedback: Have you set any goals for the new year?

*Disclosure: I have received free access to the online workouts as well, but I am under no obligation to write a positive review or to host this giveaway. I have been a fan of Physique 57 long before they ever offered me these classes, and will never promote anything on this blog that I don’t personally love.

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Sara Maples

Sweet! Awesome giveaway! I always have multiple goals going and this year I’m trying to exercise patience and kindness everyday in a time when I am irritated or annoyed. I always try and be healthier, so I want to take at least 4K steps by 5:00 pm. Usually I sit all day and run at night. I want to be more active during the day. A P57 online workout would be an awesome morning activity!

Samantha C.

I have a few new goals for the new year, but one is to work up to 30 consecutive push-ups (not on my knees)!


My goals are to cut more sugar out of my diet and make sure I do my own workout at least 3 days a week. I teach fitness classes and too often count those as my workouts. I need the personal workouts for my brain even more than for my body. I punched the physique 57 book and have been doing it from that but have decided it wold be more fun with a video.


Yes I have! I’m going to be much less stressed (I hope!) I’ve tried every diet there is, and my stomach problems/hormone imbalance has only increased… so I’ve come to the conclusion that I must eliminate stress. Thanks for the giveaway!





Tracy Turner

My goals are to be healthier all around. Healthy body, healthy mind & spirit. I hope to reach my goal of 125 lbs by losing another 9 pounds (which have been the hardest) by eliminating grains from my diet and sticking close to foods in their natural form. I hope to exercise 4 days a week and mixing that up a bit with walking/hiking, videos, and tennis. Also important is to stimulate my brain by reading more and learning new things such as quilting and gardening. I also hope to build a more personal relationship with Jesus and also spend as much quality time that I can with my husband and children. P.S. Megan, love your recipes, also enjoy when you post a new one, can’t wait to try it!

Jen F.

One of my goals is to finish losing the baby weight from my little one born in October. To get there, my goal is to finish a 10 mile race in March and beat my last year’s 1/2 marathon time in June. And one last goal is to drink a green smoothie every day!

Piper Tocco

I have one huge thing to work on. I am so hard on myself. I have been able to change my life with healthy eating and exercise and now I need to relax a little and try to let love in!

kaity @ kaityscooking

i always make a list.. just little things like find a new hobby, learn new stuff that kinda stuff.. otherwise i fall into repetition of stuff i like to keep it fresh !


I am setting a goal to cut out wine for a month, then max 2 glasses for the year! Liked & tweeted, too!


I’m setting a goal of eating more greens and green juices this year!

Danielle K

I hate to be cliche with the 20lbs goal, but it’s the last of my baby weight from last year and I’d really like to lose it ๐Ÿ™‚ Also, I have a goal to run the entirety of a half-marathon I signed up for this Feb.

Daniella Silver

My goal is to juice every morning and stop eating after 7:30 pm…..and excercise 3x a week!


Happy New Year!

I’m taking one month at a time. For this month, I will exercise (cardio & weights) 20 minutes a day, everyday, allowing for 1 day off.

Also, I plan and will implement to juice one meal a day & my other meals I will eat clean, raw, natural, organic food only. No limits at the beginning. Within 15 days I will reevaluate my goals and go from there!.

Liked on FB earlier this year! Thanks for sharing, you have inspired me.


My goal is to run a half marathon this year, & overall improve my fitness.


My goal is to set a consistent writing schedule during I work on and complete my school assignments. Bye bye procrastination!


My goal is to lose about 20 lbs that I gained after being put on a horrible medication…It’s been a rough go, but 2013 is going to be my year! I want a new healthier me, to become more active, and start putting myself first. Since I work a lot of night shifts, I think Physique 57 would be so accommodating!!


Im setting goals to wake up early every morning to get my cardio in and keep my diet extra clean!


I liked both FB pages!

Meredith k

First, I ADORE p57! I have been wanting to try out their online access. Sounds awesome!
Second, I typically don’t set “resolutions” but do like to have aspirations for the year ahead. This year, I am striving to live more in the present rather than being consumed by yesterday and tomorrow. Life is beautiful each day.


My goal is to incorporate more low impact cardio and strength training into my workouts. 2-3 times per week should do the trick!


I’m tying to exercise more often. I’d like to get fitter, regardless of weight loss. It would be nice to be able to do more active things without feeling like a fool.


HI Megan,

Love your site. My goal is to run a half marathon this year. I’m not a runner, so this is a big challenge for me. I liked you on Facebook a long time ago. I just liked Physique 57 FB page.


My first goal for the year is to do the Whole30 program for the month of January in order to clean up my diet.


I already like both facebook pages


Liked both pages on Facebook. My goal this year is to start working through Natalia Rose’s transition levels from Raw Food Detox Diet, starting with level four, and to get into a sustainable workout habit by committing to work out for at least ten minutes first thing in the morning every day (and building my way up from there).


I’m running my first half marathon in May using the Hal Hidgon Novice plan!!

Lauren @ Fun, Fit and Fabulous!

I am beyond excited about this giveaway! I have been really wanting to try Physique 57! My main goal for 2013 is to stress/plan less and just go witht he flow. 2012 has been full of so many changes, and it looks like 2013 promises to be the same way so I want to do better about just going with the flow! ๐Ÿ™‚

Lauren @ Fun, Fit and Fabulous!

I tweeted about the giveaway!

Lauren @ Fun, Fit and Fabulous!

I also liked Detoxinista and Physique 57 on facebook!


Eat less sugar, make time to read more books (sometimes slowing down a bit is the healthiest thing you can give yourself)

Brittany tomren

OH MAN! I went to their website and was dying to try but money has been a bit tight around the new year! Would absolutely LOVE to try this out! also…..your cauliflower pizza and almond fudge are to die for! Awesome giveaway lady!


My resolution is to eat more consistently. As a college student, I tend to eat mostly at night because that is when I finally have time in my apartment. My action plan is to prep easy snacks and meals for me to take to work and class so I never am without healthy food on the go.

I would love to try the new website, too! This year is my year to “love my body” after finally starting to get fit, so this would give me another way to keep adding strength. Thanks for offering such a fun giveaway!

Jasmine A.

my goal I’m setting is to do more yoga, and try hot yoga this year!

Carolyn t

My goal is to drink more water!


I set monthly goals, but had a lot going on in dec (still do.,) like everyone ese so fell off the goal wagon. One of my goals for jan is to work on portion sizes.


Eat only whole foods. No more cereal or packaged food. Would love to win the workouts!


My goal this year is to eat a plant based whole foods diet and to exercise 3 times a week.

Sarah Burns Warman

My goals are to keep doing what I’m doing! Over the past 3-4 years I have shaped my life exactly the way I want it. I’ve gone Vegan, I run/lift weights 6 days a week, I’ve married the man of my dreams, I rescued a kitten whom I love as if he were my own child and we are moving to the Pacific Northwest soon, which is our favorite place! I also work a full time job in dermatology and after running every night I cook dinner for my husband. I love it all and wouldn’t change a thing.


I liked the Detoxinista and Physique 57 on Facebook!!!!


I do not Tweet!


Hmmm, goals for the new year. I think my goal is slightly too open, but I want to focus on myself, without being selfish, to do what I need to do for myself in more situations, and state it clearly without being mean. Hopefully this will result in me feeling better more of the time and less resentment and misunderstanding. And, I want to take the time to cook awesome things more often! ๐Ÿ™‚


Yes, I am setting a goal for the New Year. I am still in the process of selecting the goal and generating action steps. Sometimes I have so many things I set out to do, so I want to truly be selective. However, I am thinking a specific goal for each area of my life would be ideal. Thanks for the giveaway!


Love this giveaway! My goals this year are to continue juicing until noon at least 4x each week, and to squeeze yoga in more than twice per week! Im sure adding some Physique57 won’t hurt!


My goal is to exercise for at least 30 minutes 5-6 days a week with strength training 3 times a week. Also, need to be more committed to my clean eating habits and not let the temptation of eating out at lunch during the work week take over.


Yes, I”m setting a goal this year !!!!! I eat healthy, but cheat often. I will cheat less to feel better. I have moderation issues!!!
Thanks for the fun giveaway!


Happy New Year Megan! This year I plan to take some courses in natural nutrition – it will be a challenge to fit this in with my full-time work schedule and keep up my exercise regime but I can do it! Crossing my fingers for this giveaway, sounds like it could work well with my plans!


My goals for 2013 are to further reduce the processed food in my diet and lift weights enough to exchange some fat for muscle.


My goal is to do daily exercise 5x a week for 30 to 60 minutes and also report back to my sisters. We are doing this thing together and we live all over the United States. How fun to add this online videos to that.I am also cutting processed food! Wish me luck….
Happy New Year!

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