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Well, 2018 came and went without our being able to push ourselves up into a handstand. How to prevent another washout of the annual fitness resolution? According to fitness trainer Lacey Stone, stronger arms, a firmer butt or whatever’s on your vision board starts with your intention. (And social media.) We asked Stone—who was Khloé Kardashian’s Revenge Body instructor and is now debuting a new cycling class at fitness studio The Wall—for tips on making and sticking with a doable workout plan. (All words below are Stone’s, because we’re not half as fierce and cut as she is. Yet.)

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1. Start with Your Spirit
Use Instagram and scroll down to January 1, 2018. You can also do this with a calendar, diary or daily planner. What were your favorite moments and what were some tough times you were able to overcome?

2. Write Down Your Goals
After you take some time to feel grateful and proud of what you’ve accomplished, make a list of everything you want to achieve in 2019 personally, professionally and physically. There’s nothing too big or too small for this list, and knowing why you’re doing something is as important as every step that takes you toward your goal. Know your reason! To live a life without dreams is to never have lived at all.

3. Visualize
After you’re done with your lists, sit and visualize what your life would be like if all your goals were a reality. What does it feel like, what do you look like, what does it smell like, who are you with, who are you being? If you can see something in your mind, your brain doesn’t know the difference between reality and your imagination. The more you repeat the same thought patterns, the more likely it will happen.

4. 365, 24/7
Every day, work toward that goal. Every day, give 100 percent in the quest toward your vision. I’ve said it before and I’ll say it again: No goal is too big or too small. All you have to do is never give up. Sometimes when life feels like it’s knocking you down, it’s actually guiding you in the right direction. Trust your life and fight for your dreams. Can you do that with me this year? [Editor’s note: We’re sure as hell gonna try.]

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