Fat Loss

New Year’s Resolutions – Did You Fall Off Track?

Guest Blog by IRON Personal Trainer: Branden Hansen

(NASM CPT, CES, Shredded By Science Academy)

IRON Personal Trainer, Branden Hansen

Let’s get real…how are your New Year’s Resolutions coming along?

If you’re crushing your goals, *VIRTUAL HIGH FIVE*! *Bro Fists all around*  Seriously, good work.  Keep it up!

But if you’re most people…..well, we know what’s already happened to most people.

There’s no shame in admitting that you’ve fallen off track with your resolutions. It’s actually very common, and as you’ll see in this article, there are reasons why AND solutions for you to not only get back ON track, but to reach your goals and then some.

Ooh, hang on. Before we get started, I have a story for you. I think many of you will relate to this..

Bob’s Story

I want to share a very recent experience with one of our very own IRON members. For the sake of privacy, I shall call him… Bob. (Ooo, what an amazing pseudonym right?) Anyway, I met Bob all the way back in December of ‘17. Right before the “Holiday Mode” kicked in and everyone’s dietary resolve takes a knee in the presence of the almighty Pumpkin Pie. (and who can pass that up, right? Besides me. Keep your pumpkin. The apple pie is MINE.)

Bob’s goal was to lose weight for reasons of health and quality of life, as he has over 100lbs to lose. Perfectly reasonable. Noble, even. Ernest Hemingway said that “True nobility lies in being superior to your former self.” (I saw that in Kingsman). We committed to training together three times a week at IRON, and we got to work right away.

But then the holidays came. Bob went home and made merry, as he absolutely should. If fitness is ever taking away from the positive things in life like family time, holidays, a positive relationship with food or yourself, there is a problem. Here at IRON, we believe fitness should ENHANCE your life, not take away from it. If you’ve fallen into the former, it may be time to re-think your strategy (and that’s exactly what myself and the other IRON Personal Trainers are here to help you with, so just ask us. We’re happy to help, seriously.)

Anywho… over the holidays, Bob gained somewhere around 12-15 lbs. Of course, some of this was water weight, etc. Still, He was understandably upset. I could tell when he came in and said “Dude. I’m *colorful expletive* pissed the *colorful expletive* off. I wanted to lose weight! Instead, I’ve gained about *colorful expletive* 20 *colorful expletive* pounds!”

I understood his frustration and reminded him that what’s done is done and our focus is going to be forward. I knew there was a solution we could come up with,and that I just needed him to trust in me as his trainer, himself and his dedication, and most importantly, the process itself. He did….and later on, I’ll tell you how Bob’s doing post-holiday.

But before that, I’ll go back to my original question:  How are your Resolutions?

If it hasn’t gone quite as may have planned, know that you’re TRULY not alone. In fact, according to this article, 40% of Americans make New Year’s #Resolutions. Yet, only 9% ever feel like they achieve success in accomplishing their goal.

The top resolution for this year was, (as is probably most years 🤔) fitness related. Eat healthy, get fit, lose weight etc. We all want that, don’t we?

Those success numbers, like Bob’s Battle of the Holiday Binge,  *colorful expletive* suck.

And it’s absolutely NOT YOUR FAULT. You’ve been fed a lot of “Hype” and it’s likely made you think that you have to do things a certain (typically extreme) way in order to reach your goals. For example, cutting out an entire category of foods because the diet plan says so. (carbs spring to mind). That’s extremely difficult to do, especially when there’s stuffing!

It’s simply not the case.

One of our resolutions as the IRON Personal Training team is to bump those numbers up. To help you get back on track and allow you to take what’s yours. They are YOUR goals and they are valid. Now, we just make the plan to help get you there.

We do that by helping you refine your goal setting process. As it turns out, in general people are not all that great at setting goals, typically because there are a lot marketers out there that can make a lotttttt of money selling you your dreams in a pill (with a 30 day guarantee!) Sure, you wanna “lose weight” or “get fit”. But without proper planning, it’s not going to get you very far once your motivation wears off (which it will, and that’s when the plan REALLY takes the reigns).

Here at IRON, we set goals by being S.M.A.R.T.

Branden showing Stephany proper Bulgarian Split Squat form.

So, yes, we can help you. Here’s how:

S.M.A.R.T stands for Specific, Measurable, Achievable, Relevant, and Timely. These criteria will help refine your goals and provide a clearer path to achieving them. Then you set new goals. And on and on. So builds the momentum of the snowball of success.


  • “Lose weight” is very general. How much? A pound? Ten? 200?
  • “Get fit” … as defined by who? The United States Marine Corps? Your CrossFit buddy? The Instagram squat queen?
  • Let’s be definitive here. I’d like to lose 10lbs and 2 inches off my waist.”


  • How will you measure your success? Which metrics are important? Scale weight is just one piece of data, but it doesn’t tell the whole story. We need to come at this from multiple angles.The fit of your clothes is a personal favorite. Progress pictures. Improvement in general physical condition ( the stairs aren’t as tough anymore, so you don’t take the elevator. That type of thing.)  Athletic performance. The big weights. The list goes on, but generally 3-5 measurement modalities (including aesthetic, health, and performance metrics) are a good place to start.


  • We need to be realistic. Losing 10 lbs in two weeks when you aren’t excessively overweight, isn’t realistic. No matter what those lame marketers try to tell you. Not in a healthy, sustainable way anyway. It takes time and consistent effort. You WILL need to be patient, however that doesn’t mean your journey has to be painstakingly hard, and in fact, it shouldn’t be that way either. Yes, there will be difficult moments, but with a sound plan and accountability, there will be more highs than lows.


  • These goals need to be important to you. Do you actually want to lose weight? Or are you just feeling pressure because you think you need to?
  • Really, we’re looking for your why. Your deep down internal motivation for wanting what you want. Are you sick of getting out of the shower and seeing the reflection? You’re constantly keeping the lights off in the bedroom? What is it that you are really trying to solve here? This is something you should take time to really think about. They’re usually deeper than they seem at first glance.


  • Let me ask you something. Have you ever delayed something, for no other reason than that you could? I know I’m massively guilty of it. It’s called Parkinson’s Law. “Work expands to fill the time given for its completion.” Yes, there will ALWAYS be things that come up. There will never be the “perfect time”, which is why the “perfect time” is RIGHT NOW. If you give yourself a deadline, you’ll also assign a greater level of priority to that task, psychologically. In lay speak, you’re much more likely to accomplish what you think needs to be done right now rather than something that needs to be done in six months.
  • Set *reasonable* time limits to accomplish goals. Break larger ones down into smaller chunks to make it manageable. 100 pounds in a year sounds loony tunes.  Maybe two pounds a week doesn’t sound that tough though, right?

Wait, so you’re probably wondering what happened with Bob.

Bob is seriously crushing his goals.

He focused, got S.M.A.R.T, and has lost all the holiday weight and then some. He’s under his initial weigh-in and has lost about 10 pounds of fat since he’s been back. I am a PROUD trainer, to say the least.

Boo-yah Bob.

If you’re feeling like Bob did after the holidays, know that we’re here to help. Whether that’s for a short conversation to get some advice, or through a S.M.A.R.T training program, we’ve got your back. Around, over, and straight frickin’ through the barriers that are keeping you in the 9% who don’t feel successful.

Let us know what you need!

(and by the way, ALL IRON Members get a FREE 1-on-1 Personal Training session. So if you’re feeling like you’re in a rut, this might be a great time to use it. Just e-mail our Fitness Manager, Laura Cavallo –  Laura@IRONLA.com and she’ll help you get set up.)

Branden with his wife and son, showing off their guns at IRON Santa Monica!