New Year Resolutions-How to stick to your fitness goals beyond January


Have you noticed the gym is filled with resolutioners in January, then goes quiet in one or two months? According to a Comres poll for Bupa last year, 66% of British people have broken a resolution only within a month after making a commitment.  If you often find yourself in this situation and struggle to keep  a training routine, don’t worry – there’s still hope. Take a seat and read on!

 Be honest with yourself

It is great to challenge yourself with new resolutions. Before setting fitness goals, make sure the training routine fits within your lifestyle.

You may be tempted to kill your backside 5 times a week to get that body you are dreaming for, but can you ready sustain this frequency in the long term while juggling your work, social and family life?  If the answer is yes then fantastic, go for it. If not, you may have to adjust your fitness routine to a level you can manage.

Don’t let your fitness program become a source of stress. Aim to feel physically, mentally and emotionally better. Consistency is key.


 Plan smart

You may have very limited time for training, but that doesn’t mean you can’t achieve meaningful goals. Whether you have 30 minutes or loads of time in your hands, make sure you always go to the gym with a plan that fits your long term objectives.

If you are looking to lose weight, make sure you always include at least 15 minutes of cardio to your training and/or if you want to tone up a specific part of your body, make sure you dedicate 1 to 2 sessions a week with targeted exercises on non-consecutive days.

If you can’t stick to it, it doesn’t worth it

A 30 day body challenge looks really tempting, but do you believe you can keep it up for another 2 months, 12 months or the rest of your life? Too much too quickly will certainly show short term results but  likely. lead to fatigue and frustration.

See fitness rather as a long term journey that will make you happy  and improve your life not for a couple of months but for a lifetime.


Do what you like

There’s nothing worse than going to the gym, dreading that moment, counting the minutes until the session is over. Although fitness may sometimes come with a bit of pain or discomfort, this doesn’t mean you can’t make it fun and interesting.

Whether it’s zumba, boxing, rowing, weight lifting, bootcamps, try as many classes as you can until you find the type of activity you like.

And if you prefer to focus on specific goals of your own, why not hire a personal trainer who will help you to meet your goals and objectives.

Stay focused

Once you set up new goals, stick to them and only review them when necessary. If you see progress faster than you expected, don’t be scared to adjust them with more challenging exercises so you don’t get bored. And if you think your body takes longer to adapt, speak to your personal trainer to review your goals.


Watch your diet

We will never repeat enough – Your workout starts in the kitchen. You can work out every day, but this won’t do much to your body if your diet doesn’t follow along.

Ideally your diet is balanced and your body gets all the nutrients it needs. This should include starchy food such as brown rice, proteins (ie: fish, meat, beans), dairy or dairy alternatives such as soy or almond milk and 5 fruits and vegetables a day.

If you are new to healthy eating and struggle to lose weight, browse for healthy recipes and start a food diary to help you track meals. 

Compete with yourself, not others

In a very competitive world like this one, it is very tempting to compare oneself to friends, colleagues or other gym members.  But this won’t do you a favour. You may find that you work out harder, eat healthier than your gym buddy and still not necessarily see the same results. But that’s how it is. Our bodies are different and won’t respond to exercise the same way. Just accept it and focus on your own progress. 

Be gentle with yourself

As cheesy as it may sound, life is already complicated.Indulge yourself with one of your favorite treats from time to time to keep you going psychologically.

If you don’t see obvious results straight away, don’t beat yourself up. These may not be visible but your body is adjusting and you are probably getting stronger than you realise


Celebrate your achievements

You don’t need to wait until you get a 6 pack to celebrate your progress. You may now be able to do a couple of push ups on your feet or running longer and faster on the treadmill than you were a few weeks ago. Be proud of your achievements. Celebrate and keep moving!


  1. I admire those who are able to stick to their fitness goals ,it takes a lot of dedication and heart. I think the tips that you shared are great tips especially for those who are just starting to work out like myself.

  2. I’m not a fan of resolutions as I figure if you’re going to start something, do it now. Waiting until Jan 1 is and excuse to put it off and set yourself up for failure. Good luck with your goals this year!

  3. I like how you have mentioned to watch your diet. People either forget to eat right and exercise. They tend to do or the other which never works

    1. Thanks for your comment Liz. Yes choosing an activity that you like will help you stick to your goals in the longer haul.

  4. Great tips for sticking to a plan rather than just beginning it. I never thought about the 30 day challenges like that but it made me think! I have fallen off the fitness wagon for about a month but I am eager to get back into it !

  5. I think people should celebrate their accomplishments no matter how big or small. We must make sure that we are celebrating the baby steps towards better health. Every little bit helps and lead to even bigger steps.

  6. I’m starting like a fitness diary to tract my daily activity and challenge myself and know how things are going

  7. Fitness regimen is one of the key factors to keep us healthy, fit with beautiful body. But sticking to one is really what matters. You have given useful suggestions to go in for a flexible fitness routine suiting to everyone’s time and willingness.

  8. Yes! Obviously, a lot of people are starting a fitness journey because of the new year, but it is a marathon, not a race. It is a lifestyle change and needs to be treated as such. Great tips.

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