Published: January 04, 2009 02:32 am      

Develop your goals

Long-term planning helps in keeping resolutions

FAIRMONT — Well, the new year has begun and many people have made resolutions they hope will lead to more happiness in 2009.

According to goalsguy.com, an Internet motivation site, making resolutions on the eve of the new year began in Rome in 153 B.C., when an image of Janus, a mythical king of early Rome and guardian of doors, was placed on the calendar.

Janus’ two faces were placed so one was looking back to the old year and the other faced forward into the new year. In 46 B.C. when Julius Caesar developed the calendar used today, he named the first month of the new year January after Janus.

If people are like snowflakes, each one an individual, so are New Year’s resolutions. Everyone who makes them has different ones, tailored to their lives. However, the most popular ones involve pretty common themes, like saving money, getting out of debt, losing weight and getting fit.

Local psychologist Dr. Ronald Pearse said people who plan out their resolutions in detail and in advance are more likely to keep them.

“Take your big goals and break them down,” Pearse said. “So instead of ‘I want to lose weight,’ determine you want to improve your eating habits.”

Also, people should figure out why they want to do something and then determine the current benefits and costs of the behavior versus the benefits and costs of changing it. That may change a person’s resolutions dramatically, he said.

“If you want to quit smoking, figure out why smoking is so valuable to you and what you will replace it with,” Pearse said. “Make sure you develop goals in advance rather than just a broad statement.”

Once you’ve narrowed down your goals, Pearse recommends setting down a plan and sticking to it. For most resolutions, it’s not just a quick fix, but a long-term plan that will make the resolution successful.

For many, saving and getting out of debt are resolutions.

When consumers are trying to get out of debt and improve their credit, the Consumer Credit Counseling Service of North Central West Virginia first asks them to track their spending — including every little item — for 30 days. At the end of that time period, the person will total up what they’re actually spending. If they find that they’re spending more than they’re bringing in, then they have a problem that needs addressed.

Experts also recommend monitoring all three of your credit reports.

When it comes to saving money, Bill Goettel, president of First Exchange Bank, recommends making common-sense decisions.

“Live within your budget, shop carefully when you buy, and look for a bank with good deals and good service,” he said.

Another service offered by most banks and gaining in popularity has saved Goettel a lot of time and money. He pays his bills online.

“You’re not taking the time to write the checks, and you’re not paying postage,” he said. “It’s a good time and money saver.”

Many banks, as well as utility, services and credit-card companies, also set up automatic deposits and withdrawals, he said.

Steve Dodd, owner of the Nautilus Connection, said each year his business sees a jump in members at this time of year. Those are mostly people who have made a resolution to get fit. But after a few weeks or months, not everyone has stuck to the resolution.

“I’ve seen lots of people with good intentions pay good money to come to a club and in a month, they don’t come back,” Dodd said.

Dodd believes he’s come up with the answer to solve that problem for resolution-makers: Make it intense and effective, yet fun.

In a few weeks, Nautilus will roll out a new program designed to take large groups of people on a pay-as-you-go basis.

“If you make exercise fun, in a group with lots of people who aren’t watching just you, and you’re making friends, it makes it easier to come to the gym,” he said.

Rochelle (Shelly) Vilar, aerobics coordinator and zumba instructor at Nautilus, said anytime is the right time to get in shape, but starting at the beginning of a new year helps people make a fresh start.

Vilar recommends folks starting an exercise program visit their doctor for a physical, then go to a trainer to get an exercise program designed for them.

If you’re looking to lose weight or just get fit, stopping at a nutritionist may be a good idea as well.

Paula Tilko, nutritionist at Fairmont General Hospital, said eating fresh foods, including lots of fruit, can help folks feel more full and healthy.

“Eat at least five servings of fruits and vegetables a day,” she said. “They’re good for you, and they taste good.”

Tilko also recommended limiting portion size and eating five to six small meals per day instead of three large ones, which will “keep your metabolism moving.”

Most importantly, don’t be too restrictive and don’t deny yourself, she said. If you really want a slice of chocolate cake, go ahead and have it, just make it a small one.

“Have a small portion, then let it go,” Tilko said.

E-mail Katie Wilson at kwilson@timeswv.com.