How to succeed with your Fitness New Year’s Resolution

It’s that time of year again - We pick a New Year’s Resolution that we usually give up on by February 1st. So how do we make this year different?

The key to success is to set realistic goals that you can build upon. If you currently exercise once a month and set a goal of working out 4 times a week, you will likely fail. This is not because you are lazy or a failure – it’s because it’s not realistic to expect your weekly habits to change so drastically without an easing period. We all have daily and weekly obligations that do not magically disappear just because we set a New Year’s Resolution. On top of that, you are likely settling back into your routine as you return from holiday break.  For all these reasons, setting realistic expectations is imperative to your success.

Here are my tips for getting started and sticking to your New Year’s Resolution:

1.  Start small

Each time I am trying to get back into a fitness routine, I start with little workouts that I can squeeze into my schedule. Starting with small goals makes the long-term goal more achievable. Whether that’s a 1-mile walk after work or a 15-minute workout video in the morning, make sure that the task isn’t too daunting. Then, you can build on that foundation. Once you’ve achieved a 15-minute walk, a 20-minute walk doesn’t sound so bad.  Getting started is the hardest part, but one little workout is enough to jump start into a habit.

My favorite online workout channels are Sydney Cummings, MadFit, POPSUGAR Fitness, and Blogilates. Each channel has classes for all fitness levels and has options for short videos for a quick workout. There are a million YouTube channels and online outlets to find fitness videos. Try a few and see what channels work best for you!

2.  Plan a convenient workout plan

One of the most common excuses for avoiding exercise is that it’s inconvenient. Maybe you don’t want to fight traffic driving to the gym, or maybe you don’t want to be on a congested running trail full of other people working on their New Year’s Resolutions.  When getting started, you want to avoid as many obstacles as possible. It’s easier to stick to a goal when you have fewer reasons to quit.

3.     Make it a priority

There are a million excuses you can make to put off exercising. It’s easy to say you’re too tired or you’ll start tomorrow. Remember the sooner you start, the sooner you will build a habit. Once you have built a habit, you are more likely to continue. Think of one thing in your current routine that could be replaced with exercise. Maybe that’s 20 minutes of scrolling on social media, or 30 minutes watching TV. You will be amazed at how much time you have if you cut out little “time indulgences.”

4. Choose something you enjoy

If you hate running, don’t run. If you hate working out in front of other people, don’t work out in a crowded gym or fitness studio. Not everyone’s fitness journey look the same. You can do cardio without running, and you can build strength without going to the gym. If you set a goal to do something you hate, you will most likely fail. Instead, find a fitness goal that makes you feel good.

Cardio options (other than running) – Cycling, Swimming, Hiking, Roller Skating, Barre, Yoga, Pilates, & HIIT workouts

At-Home Exercise Equipment – Stair Steppers, Ellipticals, Stationary Bikes, Treadmills, Free Weights, Resistance Bands

5.       Be kind to yourself on your journey

This may be the most important tip of all. It’s easy to get frustrated when you are getting started, or when you feel like you’re failing. You may stumble a bit – but give yourself grace. Forgive yourself if you get off track and try again. Fitness is hard, and fitness goals usually have emotional motivations. Maybe you want to achieve a certain body type or size, or maybe you just want to be healthy and feel more confident. Avoid negative self-talk. Be proud of yourself for accepting this challenge and acknowledge every success. When you finish a workout, say “I did a great job today” – because you did! Respect the process and enjoy the journey.