Setting Realistic New Year's Fitness Goals: A Guide to Success

Blog Post by Coach Julie

NCI Certified Nutrition Coach L1 & Certified Mindset Coach
Specializing in Women's Health and Gut Health

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.
   
   

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