The start of a new year we often come in with all guns blazing with our super determined and motivated. Where you promise to yourself that this year is going to be the year that you actually make changes, progress and hit those health goals. Finally!!!
See it’s easy to be motivated in January. And when you feel motivated you can get up and make those healthy meals, you get those workouts in.
But as the weeks roll on, consistency can become a challenge. Or maybe you are even feeling frustrated that you haven’t really got going yet? So how do we stick with diet and fitness goals when life is lifing??
I know I am still finding my New Year rhythm and that was only made more challenging this week with a poorly child and multiple trips to the hospital to deal with.
Welcome to real life, and this is what I really want to instill in you guys. That it will NEVER be perfect, and that’s ok. We do the best we can with the situations that we are presented with.
Getting started on your health and fitness goals can be challenge number 1, it’s the keeping going that is often the hardest of all.
If in 2025 you are looking to improve your fitness, lose weight, or simply feel healthier, the key to success lies in maintaining those habits for the long-term.
I saw a great quote this week which I thought summed up why we get to take our health as a priority.
‘Fitness isn’t everything. But everything is harder if you aren’t fit. There is more to life than fitness. However, there is more to life with fitness.” –
Unknown
Here are seven strategies I hope you can take on this year to help you stay consistent with your health and fitness no matter what life chooses to throw at you.
Because you can do more life, you can be more of you when you are fit, happy and healthy
1. Set Clear and Realistic Goals
Vague resolutions like “get fit” or “eat healthier” are hard to measure and sustain and in all honestly are just a bit flakey. Instead, be clear and specific. Your goals should push you a little, you want to feel excited about them but they should also feel as though they are in within reach.
Example:
- work out three times a week
- drink two liters of water daily
- add a serving of protein and vegetables to each meal.
Notice none of these goals or action steps have anything to do with your weight. These are performance goals and action steps.
When your goals are clear like this they start to feel more achievable, it’s easier to stay focused and measure progress.
If you need some help with mapping out your goals check out the planner I have been using from The Inspired Stories. It’s a beautiful planner that that will keep you motivated and focused throughout the year. CLICK HERE to check out their planners and I’ve managed to also bag a discount if you do buy use the code ECN10 at checkout to get 10% off.
2. Create a Plan, Schedule & Acknowledge Where You Are Starting
Consistency thrives on structure. Taking a little bit of time to plan your workouts, meals, and self-care activities. Use a calendar or app to schedule them if you are more techy, or if like me you are a millennial that likes to write these things down use the planner linked above. Set them in as you would any important appointment.
Having a plan even if it’s a rough guide helps you avoid decision fatigue and ensures you keep YOU as a priority even when life gets hectic.
3. Build Habits Over Time
Studies show that only 1% of health and fitness resolutions make it to the end of the year. The reason for this?? Trying to do it all at once.
Going for an intense transformation is overwhelming and unsustainable. Instead of trying to make the transformation in the quickest time possible, instead ask yourself how long you can keep this going for. Lasting transformation takes time and patience, slower and stead always wins the race when it comes to lasting fat loss and body transformation.
Instead of going all in, focus on building one habit at a time. For example, if your goal is to improve your nutrition, start by increasing your protein intake or aiming for 25g of fiber daily.
Once that habit feels second nature, move on to the next.
4. Build a Support System
Accountability is a powerful motivator. Share your goals with supportive friends, family, or a coach. Joining a group of like minded people. Fitness fitness classes have always been my favourite. Of course as a fitness coach I would say that, but there is something special about fitness communities. People and social connections are just as important to our health and wellbeing as the actual sessions. Or an online health program or challenge, can also help you stay motivated of course I will shout out Better Body coaching here as I truly believe in this step by step program to get you grounded in utilising the tools that work.
Surrounding yourself with positive like-minded individuals makes the journey more enjoyable and provides that much encouragement during tough times or you feel like you have fallen off track.
5. Track Your Progress
Keeping track of your efforts can help you stay consistent. Use a journal or planner as mentioned above, app, or even a simple checklist to monitor your workouts, meals, or water intake.
If you are using weight as a measurement tool I would recommend getting some scales that can also track your water and muscle weight. Whilst they aren’t always 100% accurate, they have come a long way in recent years and can give you a good guestimate. The key here is not to lose muscle weight. As a 40+ woman maintaining or increasing muscle mass is key.
Another and I often think a more helpful tool is to take your measurements once a month. Particularly focus on hip and waist circumference. You can now also get a smart tape measure that does a fairly decent job at estimating body fat too.
Reflecting on your progress—even small wins, and also non scale or measure victories such as recognising sticking with a habit for a full week—can boost motivation. It will also and help you adjust your plan as needed, as allowing yourself grace and flexibility along the way is important too.
6. Start When It’s Inconvenient
I often get people tell me that the timing isn’t right to get started on their health and fitness. And I get it, we feel like we need more time, when life isn’t so hectic. So maybe you find that time, that month and you make a start with a clear shcedule. But then what happens when life is hectic again?? Do you throw it all out of the window again?
What if you started when the timings or conditions weren’t perfect? What if you started anyway? And as above, you started small and built those habits over time. Then if life ever eases up (which of course it usually doesn’t) you would be flying.
Start before you are ready, start in the messy and just commit to doing your best with the conditions you have available. If you are going to keep up with it for the long term, then that is exactly what it will take.
Life happens, and sticking rigidly to a plan can will often lead to frustration. Instead, approach your goals with flexibility. If you miss a workout or indulge in a treat, don’t let it derail you, there is no on or off track, this is simple life and the hurdles and pitfalls that come along the way are all part of it.
Focus on progress, not perfection, and simply get back to it in the next possible moment rather than always waiting for the next Monday or the start of the next new month.
7. Health Care Is Self Care
Start looking at taking care of your health and the biggest form of self care. You deserve to take as good care of yourself as you do of everyone else.
Start framing health and fitness as self care rather than just about changing the way you look. This shifts your whole mindset about health and fitness and it’s when you can actually start to enjoy the process.
Because when you can find the joy in the journey of health and fitness, that is when you will finally start to be able to stick with it. You notice how much better you feel because of it and you suddenly get this desire and feel inspired to do more of it.
This is when it finally sticks with you for a lifetime and not just a 30 day sprint.
My Hope For You
Consistency is the foundation of achieving your health goals, but it doesn’t mean being perfect every day. My biggest hope and desire for you is that you can find that space where you feel enjoyment and looking forward to taking care of yourself. And as a result you feel healthier, happier and living as the beautiful energetic being that you know you are meant to be as you navigate midlife.
So go set your goals again if you haven’t already, map out yout plan and action steps. Start celebrating your progress, you can build habits that last far beyond January.
Remember, small, consistent actions add up to significant results over time. Here’s to a healthier, happier you this year!
Of course if you want my help and support in getting going for the next 28 days. CLICK HERE to join me in Better Body and get me as your coach and guide for this next month. I can’t wait to support you
Love Always
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