Every year, maybe around the last week of December, you sit down and write your fitness and other New Year’s resolutions in a journal. Or maybe you scrawl them in your Notes app after a few glasses of champagne, just a few minutes before the ball drops. However you do it, it doesn’t really matter because you know you never actually stick to them. By the time the second week of February rolls around, you’ve long forgotten all those fitness goals and habits you promised yourself.
Of all the goals Americans set when they ring in the New Year, health and fitness goals are some of the most common. It’s such a well-established stereotype, in fact, that hard-core gym goers often skip the gym the first week of January to avoid the crowds. They all know, however, that the crowds will thin out as more and more people abandon their resolutions. Here’s how to be different and become one of the few folks who establishes a consistent fitness routine.
Make an Action Plan
One of the most common reasons people fail to meet their fitness goals is that they never really fleshed out a roadmap. They fantasize about working out regularly but don’t actually make a solid plan about what they’ll do, when, or where they’ll do it. When “getting fit” is just a vague notion in your head, it’s much harder to consistently take action. It’s easier to skip gym day, procrastinate on finding a trainer, or talk yourself out of taking that new class.
To get consistent about working out, the first thing you need to do is decide where and how you’ll work out. Will you join a gym (and if so, what kinds of workouts will you do there)? Will you take fitness classes at a local community center? Will you meet up with that group you’ve seen doing calisthenics on playground equipment in the park? Ultimately, the exact type of workout doesn’t matter as long as you pick something (or a mix of things) you can stick to.
Fitness Goals: Know Your Why
One powerful motivator for sticking to your fitness goals is reminding yourself exactly why you set out to achieve them. For some people, it’s a challenge-based goal, like competing in a triathlon or a CrossFit competition. For others, goals are more intertwined with being able to live life more comfortably. For example, your goal might be to get fit enough to run after your kids and carry them on your shoulders. Or, it might be to wake up in the morning free of back pain.
Whatever your “whys” might be, set some time aside as early as you can in the New Year to write them all down. You can put them in a paper journal, save them in a Google doc, or print and laminate them if you wish. Try putting them somewhere you’re likely to see them every day, like by your bed or the front door, as a reminder. Refer back to them regularly — every few weeks or so — especially if you’re in a slump and need some extra motivation.
Get a Helping Hand
If you have the resources, don’t be afraid to hire a personal trainer, at least for a handful of sessions. A trainer can help you set goals and a realistic plan to meet them, teach you how to use equipment and correct your form. Some people, unfortunately, see trainers as an unnecessary luxury that only the richest folks can afford. However, when you put it in perspective, you can see every dollar you spend on training as a priceless investment in lasting health.
Cost might still be a barrier in your area, in which case you might instead opt for small group training. Small boutique gyms tend to offer “boot camps” or smaller classes geared toward proper form and designed for folks early in their fitness journeys. You can also find a friend or colleague, ideally with more workout experience, to help you learn the ropes and keep you motivated. Just make sure you choose a gym buddy you trust to be consistent and not flake out.
Change Up Your Routine
Getting fit isn’t just about the hours you spend at the gym but about the way movement fits into the rest of your life. If you only work out a couple of times a week, that’s a very small percentage of your waking hours. Especially if you live in suburban America, you’re likely to be spending most of your day sitting at a desk or behind the wheel of a car. That’s why it’s important to make changes to the rest of your lifestyle and become a more active person.
To work more movement in your day, take the stairs instead of the elevator, or walk or bike instead of driving when possible. Try taking a morning, evening, or lunchtime walk instead of scrolling on your phone or watching TV. Don’t just think of movement as something you have to do; make it something you want to do. Try picking up some active hobbies: join a local sports league or take a beginner salsa dance class and channel your inner Bad Bunny.
Consistency Beats Perfection in Every Fitness Journey
When it comes to sticking to your fitness goals, the most important thing is to keep at it. You don’t have to have the most intense or optimized workout; you just have to do it regularly. Even something as seemingly insignificant as a daily 20-minute walk can have a major impact over time. Pick a type of exercise you actually like — or multiple types, if you’re easily bored — so you’ll actually look forward to working out.
