Fitness goals for 2021: why new year’s resolutions fail

How to set healthy lifestyle goals?

We all tend to have this “new year, new me” mindset but usually this does not last for too long. And this time around, it is harder than ever — coronavirus pandemic has had an enormous impact not only on competitive sports but also on our habits based on the data from Strava, the largest sports community. Data from over 73 million athletes shows that people who already had active lifestyles adapted to maintain or increase activity levels during the pandemic. But what about the rest of the people? The pandemic might have made things worse for most of us in terms of having an active lifestyle. So what does this mean in terms of setting magical new year’s fitness resolutions? Are we all keeping up the great work?

The first month is always the toughest. Some statistics say that more people quit the gym in the first 30 days than in any other time period. That really seems to be the case if I look at it from a perspective of a trainer.

Other statistics state that 80% of those who made a new year's resolution to train will discontinue by the second week of February. It's February now and some might start losing their motivation and forget their life-changing resolutions.

If you are the one who made a new year’s resolution to work out and have trouble keeping your promises, then perhaps the following tips are helpful for you.

Choose a specific goal

It’s easier to fail if you don’t have a proper plan. Instead of just “losing weight” or “working out” I suggest choosing a specific goal... truly a realistic and measurable one. The most straightforward goal to set is to specify the number of times you will work out on a weekly basis. Choosing a concrete and doable goal also helps you to plan how you are going to accomplish it. Can I allocate enough time to reach this goal from my tight weekly schedule? Be realistic and also don’t forget to add little checkpoints along the way. These will make you feel accomplished and will give you a much-needed motivation to keep going.

Short-term goals are helpful in reaching your bigger health goals. Why a lot of people fail on their fitness journey early on, is not considering the time factor. It takes time to change the body composition or to create new habits. Patience is the key to reaching goals associated with sports and fitness. But our current society moves quickly and we are used to getting everything immediately and do everything intensively. However, the one who is slow and steady wins the health race.

Remind yourself of your goals

I would recommend you to hang up your goals so you would be reminded of those. Put them on the fridge, on the wall, maybe even on the inside of the bathroom door. If it looks stupid but it works, it’s not stupid. And if you feel like quitting, take a look at these goals and remind yourself why you even started. It’s okay to get tired but it is not okay to give up on yourself. Only then you can feel the sweet power of positive habits.

Don’t compare yourself to others

Especially to the people on Instagram. We all know that people do not actually look like that. But you can compare yourself to yourself a while back. Everybody has their own journey and the most important about this road is to keep moving forward. That’s where the tracking of your workouts and short-term accomplishments come in handy.

This is also a very good area where personal trainers can be helpful. People who train often can’t see the big picture which is clearly visible for experienced trainers. Personal trainers will provide external motivation until you are internally motivated and an active lifestyle becomes a habit that you might even love! If you do not know how or where to start, you could always seek guidance, don’t be afraid to do so. You do not need to have an existing plan to contact a trainer, coaches are here to help you understand your needs and help to create a personalized plan to reach your health goals.

Don’t ignore the most common healthy lifestyle factors

Focus on the basics and don’t let the small and less important things to consume too much energy. Get enough quality sleep daily, take the stairs not an elevator if you can, be active preferably most days of the week. Do not avoid healthy fats such as avocados, nuts, and olive oil, their positive effects on the heart and hormones have been repeatedly proven, incorporate more plant-based foods into your diet. Spend quality time doing what you love instead of what is expected from you, decrease screen time and make yourself a priority — you are the most important person in your life. All of this together can have a positive effect on your mood, productivity, and health.