When the clock strikes midnight on January first, many people make big promises like cutting out sugar, eliminating carbs, or committing to daily workouts.
According to Personal Trainer and Cheer Coach Jessica Bram, this pattern is all too common, but few people follow through. She says many New Year’s resolutions fall apart because the goals people set are simply too extreme.
“Everything in moderation. I encourage an 80-20 split. Eating healthy but also enjoying the things you like so that you don’t end up binge eating or falling off the wagon. Then, do your best to maintain that balance all year round,” says Bram.
Setting clear, realistic, and measurable goals can improve long-term success notes Bram.
“For myself, I like to set smaller goals that I know I can attain so I avoid disappointment. Being more specific also makes it easier for me to reach them.”
According to Bram, incorporating physical activity into daily life is essential and choosing activities that align with personal interests supports long-term adherence.
“Don’t try to be something you’re not. Make it something that you’re passionate about. And then, write it down. I find it helps mentally prepare you for it.”
An all-around approach
Bram emphasizes that health and wellness extend beyond physical fitness and weight loss, promoting a balanced approach to overall well-being.
“One of my goals is to do more stretching, one thing that I don’t do as much. Also, I have a lot of anxiety, and I go to therapy for that. Healing and learning new ways to cope with it is another one of my goals,” Bram shares.
Bram says she initially started running to support her mental health, and it helped her feel better. After her uncle’s wife passed away, she encouraged him to take up running, which she says has been beneficial for him as well. As a fitness professional, one of her passions is helping others find ways to improve their mental well-being.
“Running can help you mentally, especially when you’re going through hard stuff. It’s a moment where you can let out sadness or anger and clear your mind,” says Bram.
A family affair
Bram, who has four active young children with husband Ryan, says her children naturally pick up healthy habits by seeing their parents stay active. She notes they often join in runs and workouts, even creating their own exercise routines, which teaches them the value of a balanced lifestyle.
“When our kids see us do it, they just automatically do it. I think it’s important for their future to see that being active is a normal part of life for everyone. We don’t have to force them. They want to copy us, often asking to come for a run or jumping in when they see me doing a workout on YouTube.”
Bram says running is an activity the family particularly enjoys together. Some of the children have even begun training for 10K, 5K and 1K races. She says the sense of accomplishment and the positive energy they feel after completing a run, whether long, short or a personal best, is what motivates them.
Each New Year’s Eve, Bram and her husband, Ryan, sit down with their children to create a family bucket list and set realistic goals, which they then write on a poster board to track throughout the year. A tradition Bram says is valuable to set them up for success.
Bram, whose four young children practice cheer recently returned to the sport herself. She has joined an adult rec team at Phoenix Cheer Athletics alongside other parents, some with prior experience and others new to the sport. She says she is excited about the opportunity to both serve as a role model and to witness hard work firsthand.
“It’s a full circle moment to be able to do it at the same time as my daughter. I think it’s going to be very special. It’s also eye-opening being a coach and teaching the kids to do things that we will also be doing ourselves.”
She adds that participating has humbled some parents and coaches, giving them a greater appreciation for the effort children put in and highlighting the need to be more diligent in showing kids the proper way.
In the community
Bram runs six-week boot camp sessions twice a week, combining strength-building exercises, endurance training and varied workouts inspired by her gymnastics background. Every Monday Bram has the participants perform fitness tests.
“A lot of times people are so focused on their weight and not necessarily on their strength. Through our fitness tests, participants see progress, like how many more push-ups they can do than when they started, highlighting both their physical and mental growth as they achieve exercises they once thought they couldn’t.”
It’s the sense of community and enjoyment that motivates people to stick with it over time.
“It’s a nice night out for all the women to be together and exercise and talk and laugh,” says Bram.
Sensible goal setting advice
Susan Turner, owner of Connections Wellness and yoga teacher, says many people put too much pressure on themselves, making change harder than it needs to be.
“It’s important to remember that we’re all in this together, and no one has it all figured out, even though it might look like it from the outside,” says Turner.
Turner also says when people experience a setback, they can decide to take a growth mindset and see how to learn from it. She notes people shouldn’t feel like they need to figure everything out immediately. It’s ok to change and adapt over time.
“If you miss a day, you’re not a failure, you’re human. Just keep going,” says Turner
Turner is scheduled to present at the Jake Epp Library in February, speaking on Yoga and Stress Management as part of the library’s ongoing Health Connect series.
“In my presentation, I want to give people a sense of agency and show that we can take care of ourselves and that it doesn’t have to be complicated,” says Turner.
Turner’s last piece of advice is that a buddy helps.
“Whether that’s for accountability, motivation or support, if you have a goal and you share it with somebody, whether it’s just telling them or it’s actually something that you work on together, that might really help.”
Connections Wellness recently relocated and is undergoing minor renovations. In the new year, Turner will offer a variety of yoga classes and workshops, giving members of the community the opportunity to come together and focus on wellness.