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As the New Year approaches, many people find themselves motivated to prioritize health and fitness. However, studies show that only 9% of people stick to their New Year’s resolutions long-term. Setting realistic and achievable fitness goals can be the key to becoming part of this successful minority.

​Why Setting Realistic Goals MattersUnrealistic expectations often lead to burnout and discouragement. For example, attempting to lose 20 pounds in one month or committing to daily gym visits when you’ve been sedentary sets you up for failure. According to a study published in the Journal of Health Psychology, people who set small, incremental goals are 50% more likely to maintain new habits over a year.

Tips for Setting Achievable Fitness Goals

1. Follow the SMART Framework
   Make your goals Specific, Measurable, Achievable, Relevant, and Time-bound. Instead of saying, “I want to get fit,” aim for, “I’ll walk for 30 minutes, five days a week, for the next three months.”
2. Focus on Process Goals, Not Just Outcomes
   Outcome goals like “losing 10 pounds” are important, but process goals, such as “completing three workout sessions per week,” keep you focused on actions you can control.
3. Start Small
   If you’re new to exercise, start with manageable activities. The CDC recommends at least 150 minutes of moderate-intensity exercise per week, which can be broken into 10-minute intervals.
4. Track Your Progress
   Use a fitness app or journal to monitor your achievements. Research from the American Psychological Association shows that tracking progress increases the likelihood of achieving goals by 42%.
5. Celebrate Milestones
   Reward yourself for small victories, such as completing your first month of workouts. Positive reinforcement strengthens new habits.
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Common Fitness Goals and How to Tackle Them

1. Weight Loss
   • Aim to lose 1-2 pounds per week, a safe and sustainable rate according to the National Institute of Health.
   • Combine a caloric deficit with strength training to preserve muscle mass.
2. Building Muscle
   • Prioritize strength training with progressive overload, aiming for at least 2-3 sessions per week.
   • Ensure adequate protein intake (¾ to 1 gram per pound of body weight).
3. Improving Endurance
   • Start with activities like walking, cycling, or swimming. Gradually increase duration and intensity by 10% per week to avoid injury.
4. Enhancing Flexibility
   • Incorporate stretching or yoga into your routine for 10-15 minutes daily. Studies suggest this reduces muscle stiffness and improves overall performance.

Overcoming Common Barriers

1. Time Constraints
   Integrate short, effective workouts like High-Intensity Interval Training (HIIT), which can improve cardiovascular health in as little as 20 minutes. For even quicker options, try the Ascend Fitness app and its 15 Minutes of Fire program, designed to get you in and out of the gym in just 15 minutes while delivering maximum results.
2. Loss of Motivation
   ​Keep your goals visible and adjust them as needed. A friend or accountability partner can also help you stay on track. Hiring a coach, like Coach Kayli or myself, can provide personalized support, structure, and encouragement to keep you motivated and progressing toward your goals.
3. Plateaus
   Regularly update your routine by increasing intensity, trying new exercises, or adjusting your diet to continue seeing progress.
   
   This year, set yourself up for success by crafting fitness goals that are realistic, actionable, and aligned with your lifestyle. By taking small steps and celebrating your progress, you can make 2025 the year you achieve lasting health and fitness.
   
   

 As the holiday season approaches, it’s easy to put yourself on the back burner. Between gift shopping, cooking, decorating, and family obligations, many women feel stretched thin. But what if prioritizing yourself during the holidays could do more than just benefit you? What if it could create a ripple effect of positivity that spreads to your family, friends, and community?
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Taking care of yourself isn’t selfish—it’s the key to showing up as your best self for the people you care about. And when you prioritize your health and happiness, others often follow suit. Let’s dive into how self-care during the holidays can inspire those around you and create lasting change.

1. You Set an Example for Healthy Habits - When you make intentional choices—like preparing balanced meals, staying active, or managing stress—you set a powerful example for those around you. For instance, your kids may notice that you’re opting for a protein-packed breakfast instead of skipping meals, which teaches them the importance of fueling their bodies. Or your partner might join you for a post-dinner walk instead of lounging on the couch.
Actionable Tip: Show your family that balance is achievable. Enjoy holiday treats but also emphasize the importance of nourishing foods. Invite them to join you in fun, active traditions like a family hike or a game of backyard football.

2. You Inspire Confidence and Self-Worth - Many women struggle with self-doubt, especially during the holidays when body image pressures can heighten. When you show confidence in your decisions—like not feeling guilty about indulging or skipping a workout without shame—it sends a powerful message to others. By modeling self-compassion, you give others permission to treat themselves with kindness.
Actionable Tip: Speak openly about your journey. Share how you balance your goals with enjoying the season, and encourage others to focus on progress, not perfection.

3. You Improve the Energy of the Household - Stress and overwhelm can easily spread to those around you. However, when you take time for self-care—whether through a 10-minute meditation, an early morning workout, or simply stepping outside for fresh air—you come back recharged and more patient. This calm energy can influence your household, helping everyone feel more at ease.
Actionable Tip: Set boundaries with your time. Explain to your family why prioritizing your well-being benefits everyone, and involve them in the process. For example, you can designate a “quiet hour” where everyone takes time to recharge.

4. You Foster a Culture of Gratitude - When you practice gratitude for your body, your health, and your progress, others are likely to mirror that mindset. Gratitude is contagious—it encourages those around you to focus on what they have, rather than what they lack.
Actionable Tip: Start a family gratitude ritual during the holidays. Each evening, share one thing you’re grateful for. This practice can shift everyone’s focus to positivity.

5. You Show Others That Change Is Possible - Your actions can inspire friends or family members who may feel stuck in their own health journey. Whether they see you handling holiday stress with grace, sticking to your workout routine, or enjoying holiday meals without guilt, you demonstrate that achieving balance is not only possible—it’s rewarding.
Actionable Tip: Share your wins (big or small) with your support network. Whether it’s on social media or in a conversation with a friend, your story could be the spark they need to make their own changes.

6. You Build Stronger Connections - When you’re feeling your best, you’re more present in your relationships. Instead of worrying about food choices or skipping a workout, you can focus on creating memories with loved ones. This positive energy strengthens bonds and creates a ripple of joy.
Actionable Tip: Plan activities that combine connection with movement, like a family walk to look at Christmas lights or a holiday-themed fitness challenge with friends.

Final Thoughts - The holidays can be a time of stress, but they’re also an opportunity to plant seeds of positive change. By prioritizing yourself—your health, your happiness, and your goals—you create a ripple effect that can transform not just your life, but the lives of those around you.


If you’re ready to start creating your own ripple effect, I’m here to help. My Rise Method program is designed to help busy women like you balance their health and their lives without extreme dieting or sacrificing the joys of the season. Let’s build a healthier, happier you—starting today.

👉 Click here to learn more and schedule your free coaching call.