Every new year, we make fitness goals like “lose weight” or “get abs” to feel our best. But when these goals focus only on looks, we often give up quickly and feel upset. Instead, try making small, healthy goals that you can stick to. Think about how you want to feel, like having more energy or getting stronger. Focus on what your body can do, not just how it looks. When you do this, you’ll start to appreciate and care for your body more. Set simple, short-term goals, and take it one step at a time. It’s not about being perfect—it’s about getting better and feeling good. Start small and enjoy the progress!
1. Try one new workout every month
Having a fitness routine is important, but doing the same workout every day isn’t very helpful. Your body gets used to it, so you need to try new exercises to get stronger. Doing the same thing all the time can also get boring. When you’re bored, it’s harder to stay motivated. The best way to stick with exercise is to enjoy it. Workouts should be fun, not something you force yourself to do. Try new exercises, change your routine, and keep it interesting. When you enjoy your workouts, it’s easier to stay active!
How to accomplish it:
- Try a workout that’s different from what you usually do. If you like lifting weights at the gym, try a dance class. If you love yoga, give a HIIT workout a shot. Doing something new works different muscles and helps your body get stronger. It also keeps your workouts fun and exciting, so you won’t get bored. Trying new things can make you enjoy exercise even more. You might even find a new workout you love. Changing your routine is good for your body and mind!
2. Schedule workouts in your calendar
Treat your workouts like important appointments. When you put meetings or tasks on your calendar, you show up and get them done, right? Do the same for your fitness goals. Schedule your workouts, like “go for a jog” or “join an online class,” and add them to your day. Just because it’s not work doesn’t mean it’s less important. Prioritizing exercise helps you stay committed and consistent. When you plan ahead, you’re more likely to follow through. It’s a simple way to stick to your fitness routine and take care of your health!
How to accomplish it:
- Make a habit of scheduling your workouts at the start of each week. This way, they’re already part of your plan, instead of leaving them as something you’ll get to “sometime.” Signing up for workout classes ahead of time, whether online or in-person, gives you a commitment.
- Knowing there’s a cancellation fee can motivate you to show up, and the fixed start time makes it hard to push it off. Treat your workout like any important meeting on your calendar. Show up on time, be prepared, and plan ahead.
- When you make your fitness routine a priority, it becomes easier to stick to. This approach helps you stay accountable, and it builds consistency. Make your fitness goals a non-negotiable part of your schedule. Just like meetings, your health should be treated as something important.
3. Perfect your form
Working out every day or doing lots of reps won’t help if your form is wrong. Without good form, you might not be strengthening your muscles as much as you think. Worse, you could hurt yourself in the long run. Proper form helps you use your energy better, so every move counts. If your form is wrong, you could be working the wrong muscles and risking injury. Good form also helps you run faster, jump higher, and push harder, making you feel stronger. Knowing how to do the moves right is important for protecting your body. It helps you build muscles safely and keep your body healthy. Focus on form for better results and fewer injuries.
How to accomplish it:
- If you can, try a free training session to get help with your form. A trainer can show you how to do exercises correctly. You can also watch videos online to learn how to do moves like squats.
- It might take time, but it’s worth it. In classes, ask the instructor to check your form. They are there to help. If you’re unsure or feel pain, ask after class.
- Don’t lift heavier weights or do more reps until your form is right. Focus on form, especially when you’re tired, because that’s when mistakes happen.
4. Get a workout buddy
Do you have a friend, partner, or roommate who also wants to stick to their goals? Make them your accountability buddy and support each other. You can exchange healthy recipes, send motivational quotes, and check in on each other’s progress. You don’t have to have the same resolutions to motivate each other. It’s helpful if you schedule activities together, like a yoga class with a friend or weekly meetings with a work buddy to discuss career goals. Sharing your challenges and successes will make you feel more motivated. Having someone to encourage you and hold you accountable can make a big difference. You’ll feel more focused and motivated when you know someone is rooting for you. It helps to have someone to celebrate wins with and push through tough moments together. Stick to your resolutions more easily when you’re in it together.
How to accomplish it:
- Team up with a coworker for a morning workout before the workday begins. You can meet for an early run or text each other to make sure you’re ready for online workout classes. Another way to stay motivated is to make friends at the gym who share similar fitness goals. If you have a trusted friend, share your fitness goals with them and ask for help staying accountable.
- Instead of meeting for coffee or happy hour, suggest doing something active together, like a barre class or a walk. It’s a fun way to catch up while staying on track with your goals. Having someone to work out with makes it easier to stay motivated. You’ll be more likely to stick to your routine when you have a workout buddy. It’s a great way to combine fitness with socializing. Staying active together helps you both stay accountable and build a healthy routine.
5. Do something active every week that makes you feel calm
Fitness isn’t just about pushing yourself to the limit all the time. Rest days are just as important as workout days, and focusing on the mental benefits is just as crucial as the physical ones. Instead of always doing intense, sweaty workouts, try adding something calm to your routine every week. Activities like yoga, stretching, or even a slow walk can help you relax and recharge. Taking time for rest and mental peace can make a big difference in your well-being. It’s important to balance hard workouts with rest so your body and mind stay healthy. A well-rounded fitness goal includes both physical challenges and mental calm. When you make rest a priority, you’re more likely to stick with your fitness routine. Calm activities can help reduce stress and improve your overall mood. By balancing work and rest, you create a sustainable fitness plan that supports your whole self.
How to accomplish it:
- Instead of going to the gym for the fifth day or doing the same HIIT class, try a calming yoga class at the end of the week or do your own flow at home. Focus more on relaxing in Savasana than doing intense moves.
- If it’s nice outside, skip the gym or yoga mat and go for a walk. Put on comfy shoes, listen to a podcast, and enjoy moving your body outdoors. It’s a great way to relax and stay active.
- Try adding meditation too, to calm your mind while your body rests. Meditation helps you feel relaxed and peaceful. It’s good to mix hard workouts with calming activities. Taking time for yourself benefits both your body and mind.
6. Walk instead of drive whenever you can
You might’ve heard that you should get 10,000 steps a day (thanks, Apple Watch!). While I don’t think health should be all about numbers, walking is definitely good for you. Our bodies are made to move throughout the day, but many of us spend a lot of time sitting—at a desk, in the car, or on the couch watching Netflix. Moving, even just walking, helps keep us healthy. It’s not about hitting a certain number of steps, but about staying active. Taking breaks to walk or stretch can help a lot. Even small walks help improve energy and reduce stress. The goal is to keep moving throughout the day. So, get up and walk when you can—it all adds up for your health.
How to accomplish it:
- Instead of taking Uber or driving, try walking when the weather’s nice. Give yourself extra time and wear comfy shoes to avoid blisters. Bring a podcast or playlist to enjoy while walking.
- If it’s too far to walk, get off the train early, park farther away, or ask your Uber to drop you a few blocks from your place. Make small changes to walk more, like using a bathroom that’s farther away, getting a latte at a nearby shop, or shopping at the grocery store more often.
- Walking around the store counts too! These simple changes can help you get more steps. Walking is an easy way to stay active and enjoy the outdoors.
7. Remind yourself of your “why” every day
New Year’s resolutions often fail because we forget why we set them. To stick to your goals, you need to know why you want them. For example, saying “I want to go to the gym every day” is fine, but why do you want to go? Is it to feel stronger, more confident, or get healthier? If you don’t think about the reason, it’s harder to stay motivated. When you know why you’re doing something, it’s easier to keep going. Knowing your “why” helps you reach your goal. That’s the key to keeping your resolutions.
How to accomplish it:
- Instead of feeling like you have to go for a run or wake up early to exercise, remind yourself why you want to do it. Tell yourself you work out before work because it makes you feel better during the day or you lift weights to feel stronger and more confident.
- Take time to think about or write down why this goal matters to you and how it will change your life. Having a clear reason helps you stay motivated.
- Put up reminders or affirmations where you’ll see them often, like on your fridge, mirror, or laptop. These reminders will keep your “why” in your mind and make it easier to stick to your goal.