How to Be Smart and Successful with your 2015 Health Goals

2015 goal setting, maureen kemeny, certified health, fitness, wellness coach, buffalo ny

I love this time of year because it’s an opportunity to renew some commitments, revisit old goals and set some new ones. It can also be a time for deep reflection and soul searching.

I encourage you to take this opportunity to set some of your own goals for 2015 that will create healthy change and greater purpose.

Make this the year you commit to improving your health. Once you experience how amazing it is to feel healthy, you’ll never turn back.

Be wary of the New Year’s resolution pitfall: More than 75% of people keep a new goal going for ONLY the first week, then slip back into old behavior patterns.

Most people have never been taught how to set effective goals. Those are the people who end up being one of the 75% we just talked about.

Change isn’t easy. If it was, we wouldn’t have unhealthy habits in the first place.

To support you, I want to share with you some of  the steps I use, as a certified health and wellness coach, to help clients move towards their visions and create permanent change.

WHAT DO YOU WANT TO CHANGE?  Do you want to replace a bad habit with a healthy one? Do you want to learn a new skill, or improve interpersonal skills?

Whether you want to lose weight, quit smoking, improve relationships or start an exercise program, these same steps apply.


Get crystal clear about what you want (not what you don’t want) in the next twelve months and how you’re going to get there.

health, fitness, wellness coach in Buffalo NY

Here are some questions to help you get started.

  • What would you do if you knew you could not fail?
  • What are your unspoken dreams?
  • If you were asked to paint a picture of your ideal, healthy self, how would you look and feel?
  • What scares you?

Take the time now, or put aside time in your calendar to write or make a visual representation of your vision.

To see my 2015 Vision Board, go here. I built my 2015 Vision around 3 theme words – Clarity, Confidence and Community.

Go here to read more about how to create your vision statement

Success TipPost your Vision in a visible place to remind yourself every day what you intend to do. If you make a vision board, use it as your screen saver, or place it on your bathroom mirror, or refrigerator as a reminder of where you are headed.


Behind every goal, there is always a much deeper purpose. Take the time to connect with your Why and you will find the motivation you need to push forward on your intended path, even when the road gets tough.

  • As you set a goal, ask yourself “Why is this important to me?”

The answer may not be apparent right away, but it will come, perhaps as you’re driving in the car, in the shower, or on a run.

  • When you have the answer, challenge it again with the same question.
  • Keep asking yourself “ why is this important to me?.”

You may be surprised that the answer evolves with every time you ask the question. Eventually, you will peel away the layers and discover the core.

When you dig deep enough, you find the SOUL BEHIND THE GOAL.

What will you commit to in 2015?


  • Research shows that it takes 90 days to prepare for change, build a new behavior, become confident when faced with triggers and move beyond relapses. Brain research also supports that it takes a few months of practicing a new behavior before creating permanent change.
  • You will have days when you falter. The fact is, EVERYONE experiences relapses. Before you even get started, create a list of roadblocks and brainstorm strategies that will keep you on track.  



goal planning, maureen kemeny, certified health, fitness, wellness coach, buffalo ny

  • One relapse does not undo your previous work. A slip is not a fall. You won’t feel much different after eating one salad, but after 30 days of eating  salad at lunch you most likely will notice change. Likewise, you won’t feel much worse after eating one dessert, but after 30 days in a row, you’re going to notice change.


  • Ask yourself “What new behaviors do I want to be doing consistently in 3 months  that will bring me closer to my vision?
  • Make a list of what would improve your health and happiness.
  • Pick 2 to 3 goals from your list that are related.

Research from the University of Rhode Island suggests that we are just as likely to be successful with two changes at once, especially if they are related. So if your goal is weight loss, you might pick eat healthier and exercise regularly as two related goals.

Some examples of 3 month goals:

  • I will walk 3 times a week for 30 minutes.
  • I will eat a healthy dinner at home 5 nights a week.
  • I will meditate 10 minutes a day Monday through Friday.


  • Look at your 3 month goals and ask yourself “What can I do this week to bring me closer to the 3 month goal in question.
  • You probably already know that goals should be SMART. This stands for Specific, Measurable, Achievable, Realistic and Timely.
  • Write your goals so that if given to 2 different movie directors, the exact same scene will be produced.
  • Your statement will be very precise and include days, dates, times, quantities.
  • Use verbs that are action oriented, and will guide you to do something rather than wanting something.
  • Keep your goals small and achievable. Doing baby steps consistently is the best strategy to achieving your goals.Example:

EXAMPLEI will walk 10 minutes on the treadmill during lunch hour on Monday, Wednesday and Friday.

Success TipOnce you’ve written your goal, ask yourself “on a scale of 1 to 10 how confident am I of  success this coming week?”

If you answer less than 7 re-write your goal until you know you can be  at least 70% confident of your success.


Remember to write goals that you can be at least 70% confident in achieving. Review your goals at the end of the week and assess how successful you were.  You’ll know a goal was well written when you have at least 70% behavior success. If not, go back to the drawing board and re-write your goal.

Consistency is key. Every journey begins with a single step.

Success TipThe power of accountability is huge. Share your plan with someone, join a group, or partner with a friend who has similar goals.

The majority of today’s diseases originate in poor health choices. There’s nothing more important to your health than doing this work. Working with a certified health, fitness and wellness coach will significantly increase your success. I WOULD LOVE TO HELP YOU MAKE THIS YOUR MOST AMAZING YEAR YET!! Contact me here and wel’ll get started.

 What will you commit to in 2015? Let me know in the comment section below. I’m going to pick a winner and that person will win ONE hour of personal training or nutrition coaching to kick start their year.

Have an amazing year and I wish you much success in 2015

Maureen xxoo