New Years Resolution: how to achieve your fitness goals

new years resolution, fitness goals
New Years Resolution: how to achieve your fitness goals

The party is over and it’s time to detox, join the gym and go on a diet to lose the Christmas weight and get in shape. Congratulations, your New Years Resolution is complete!

Did you know that only eight percent of those who make New Years Resolutions actually follow through and achieve their fitness goals by the end of the year? i didn’t either but I know how to motivate you and make you part of the eight percent. 

Start 2019 on the right foot and tick all the boxes on your New Years Resolution by following these five tips:

Put your money where your mouth is 

new years resolution
Sign up to a challenge

Writing down your fitness wishes in a New Years Resolution is not enough to make them come through. You need to work for them. You can’t just manifest them even if you are an affirmations’ master. I am sorry about that. 

The good news is that you can benefit from your hard work as well as making a difference to the lives of others by signing up to a charity challenge. Say, three months from now? 90 days gives you plenty of time to get up to a reasonable fitness level and develop the strength and endurance to complete the challenge. You can run a marathon or climb a mountain if you prefer it. 

That also gives you time to get your fundraising sorted. Oh yes, make sure you sign up to a challenge which requires you to raise funds for a cause. 

  1. That’s how you are going to make the real difference to those in need and 
  2. That level of commitment is going to put some pressure on you to keep at it and put in the hard work at the gym.

You can use that hack as motivation to achieve other goals in your life and career, especially if you are the type who struggles to commit and see things through. 


Slow and steady wins the race

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New Years Resolution hack: set small goals

The key to developing a habit of exercising on regular basis and achieve your goals in the process is to do it in small steps. Imagine that there is a big prize on the top floor of your office building but the lift is broken. You have no choice but to take the stairs or consider the fire escape if it’s an option and you think it’s worth the effort. Either way, you have to climb your way to the top floor.

You have your eyes set on the prize and you focus on the individual steps to get to it. You don’t let the 20+ flights of stairs to put you off. No, you see them as the stepping stones on your way to the big prize at the top. Apply the same principal to your training. 

Let’s assume that you want to loose 10lbs (5kgs) in the next 10 weeks. Instead of looking at the 10lbs, feeling overwhelmed and quite possibly – discouraged, you focus on the fact that you need to loose 1lb per week which is only 0.7lb per day. 

That’s your target! It’s realistic and achievable too. Crank up your cardio, reduce your daily caloric intake and you will burn the extra weight in no time. Depending on how you get on, you may even treat yourself to a cheat meal once a week. 

Related: How to get a six pack in six weeks

Believe that you can achieve your fitness goals – motivational video

New years Resolution hack: Share the burden

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Find a gm buddy and work towards your fitness goals together

The chances are that some of your friends, colleagues and family members are also New Years Resolution enthusiasts. Bring it up in a conversation when you next see them and find out if any of them go to the same gym or if you share similar fitness goals.  

Motivate each other by going to the gym together or sign up to the same fitness classes. More importantly though – use it to keep one another accountable. Sharing that journey with someone else adds a little pressure too which motivates you to keep up. It can also turn into a friendly competition and inspire you to take it more seriously.

If you can’t find anyone who shares your passion for fitness, don’t despair. There are plenty of other people who already go to your gym. Be sociable and talk to them. Ask them about their goals and what they do to achieve them, ask for tips on individual exercises and routines etc. 

You will be surprised how friendly and approachable they are. You share the same passion and anyone loves to talk about the things they enjoy. Even the big muscly guys. Don’t be shy and talk to people but pick your moments carefully. Don’t force yourself upon others particularly when they are in the middle of a set or appear to be busy.

Related: Joining a gym vs. Working out at home

New Years Resolution hack 4: Spice it up

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Mix things up and change your routine to avoid boredom

You are likely to go through several different phases as you progress through the year. The excitement and thrill of your first workouts, celebrating the achievement of your first goal and getting excited about the rest of your journey are some of the things you are going to experience in the coming weeks. 

Then there’s the realisation of your strength and endurance as a result of your hard work in the gym. You get to experience the satisfaction of being able to complete a whole workout without getting out of breath or not being able to finish all reps.

This is the good part of the journey but you are never too far away from a challenge or a disappointment. Then, there’s the constant temptation to give in to your cravings and sometimes, you end up neglecting your nutrition. It’s all part of it and you need to be prepared to expect some really low points on the way to a healthier and fitter version of you. It is in these low points when you feel like giving up or failing to see the point of it but remember:

“If it doesn’t challenge you, it doesn’t change you.”

Keep things interesting and don’t settle into the same routine for too long. Change it before it becomes boring and turns into a chore. Mix things up: change the days and the times you go to the gym, introduce new exercises to your workouts, try different routines and anything else that helps you to keep up the novelty factor.  

If there is no struggle, there is no progress

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Keep a track of your progress as you achieve the fitness goals on your New Years Resolution list

Don’t let the struggle put you off. You are expected to hit a rock at some point. That validates your hard work and signals that you are ready to take your routine to the next level. Even though it feels like a low point, it isn’t. Pay attention to these struggles because they are the indications of your growth and the receipt for your achievements. 

Take note of them and record them in your fitness and nutrition journal. Better still, take pictures of your journey including the struggles and keep them as a visual representation of the changes you go through. 

If you don’t track your progress, you have no way of seeing it and celebrating it. Tracking your progress is a key to achieving your fitness goals and completing your New Years Resolution.

Related: Track your progress

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