We are coming up on the end of the year, this is the best time to reflect on everything that you've done, fitness wise, in the last 12 months.
First, Just Be Real About What Happened
The first step is just getting real about what happened – not to get down on yourself about what didn't go the way you wanted, and not even to celebrate what did go the way you wanted. Not yet. First just acknowledge what actually happened:
Did you gain weight? (yes/no)
Did you lose weight? (yes/no)
Did you go up in body fat percentage? (yes/no)
Did you go down in body fat percentage? (yes/no)
Did you workout as often as you said you would (yes/no)
Did you follow a workout program or programs? (yes/no)
Did you get stronger in deadlifting? (yes/no)
Did you get stronger in squatting? (yes/no)
Did you get stronger in pulling? (yes/no)
Did you get stronger in pressing? (yes/no)
Did you keep a food journal? (yes/no)
Did you follow a nutrition program/philosophy? (yes/no)
Did you eat on plan 70% of the time or less? (yes/no)
Did you eat on plan 80% of the time? (yes/no)
Did you eat on plan 90% of the time? (yes/no)
That's it.
The rule is, you're not allowed to use any of the above to get down on yourself.
It's like a food journal – the whole point is just to get real about what happened. No story about it, no morality about it, no bullshit.
It's to be responsible for what happened.
And remember, feeling bad is the opposite of responsibility. Responsibility is getting real about the facts, and then – if necessary – taking a new action. There is no feeling in responsibility at all.
Get Responsible – New Action?
Ok, so now that you've gotten real about what happened – without feeling good or feeling bad – we can take a look at if there is a new action to take.
So take a look at everything you did and didn't do. What action do you want to add in for 2013? Pick one thing.
I repeat, pick ONE thing.
If you don't know what to pick – go for a nutrition habit. Seriously, the most bang for your buck is always nutrition.
For example: If you followed your nutrition plan less than 70% of the time, then the ONLY thing you should work on in 2013 is to follow your nutrition plan 80% of the time. That's it. Simple.
One thing to work on.
I'm going to repeat this again, 'cause people resist this – responsibility is getting real about what happened, and then (if necessary) taking new action. There aren't any feelings in there. Pick one new action. Done. Boom! Mic drop.
Celebration – What You Did Right
One thing I can tell you most people aren't really present to is what they did right. Usually, I have to ask and to dig to get to a bunch of things people did right.
Be generous and kind to yourself, and notice what actions you took this year that were awesome.
I want you to find three things you did awesomely last year:
1.) ________________________________
2.) ________________________________
3.) ________________________________
If you are going to get real and responsible about what you need to do differently, you've got to get real and responsible for what you did right.
How do you get responsible about what you did right? Double high fives. Fist pumping. Seriously though, get real about that you're probably doing a lot more right than you think. The average client I've gotten in my career has always been doing 80+% things right when they came to me, and we make a few small tweaks. I would bet you are doing a ton right. Celebrate it.
Fat Loss As A Game 
Fat loss is a game, just like football, monopoly, or poker: It has rules, a score, a beginning, a middle and an end.
The rules of fat loss are simple: We play our game with food and workouts.
The score is what we were getting at in the first section: "Get Real About What Happened"
The beginning of our fat loss game was January 1st, 2012.
The end of our fat loss game is December 31st, 2012.
The thing about games: You play them at 100%. Then, when the game is over, it's over. When the clock runs out, there's nothing more you can do about that game.
And then when the next game starts, the score of the previous game is totally meaningless. You can't play this game 100% if you're still thinking about the previous game.
Now The 2013 Game Begins
If you've gone through the steps in this post, then your 2012 fat loss game is complete. You can go into 2013 fresh and new.
Get excited, start looking at which workout and nutrition programs you are going to use this year (new ones can be fun, old ones that have worked for you can be awesome too!).
Kick some ass in 2013!
Happy New Year!!!!!!!
-Josh Hillis, NASM-CPT/PES/CES, RKC, Z-MIS
Resources for your 2013 Fat Loss Game
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Under $10
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The 21 Day Kettlebell Swing Challenge $9.77
The Josh Hillis Nutrition Coaching Seminar $7.95
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Transform Your Entire 2013 Fitness Year
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System Six: The Absolute Minimum Workout $47.00 sale $24.77
Interventions: Course Corrections for the Athlete and Trainer, by Dan John $24.95
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