Setting New Year’s Goals: How to Stick to Them

How many of us start out the new year with goals of improving our fitness and nutrition only to wind up giving up too soon? The New Year is a time for fresh starts and renewed commitments to our health and well-being. While setting fitness and nutrition goals is common, sticking to them is the hardest part! Keep reading to learn how to set realistic goals and build habits that last to make 2025 the year you finally commit to yourself! 

Step 1: Reflect and Plan

Before diving into new goals, take time to reflect on the past year. What worked? What didn’t? Use these insights to shape your new objectives. Then, make a plan that includes specific, measurable, and time-bound goals. For example:

• Instead of “I want to eat healthier,” try “I will eat at least one serving of vegetables with every meal.”
• Instead of “I want to exercise more,” aim for “I will work out for 30 minutes, three times a week.”

Step 2: Start Small and Build Momentum

Ambitious goals are inspiring, but they can also feel overwhelming. Break your big goals into smaller, manageable steps. For instance:

• Fitness Goal: If you want to run a 5K, start by jogging for 10 minutes and gradually increase your time.
• Nutrition Goal: If you’re aiming to reduce sugar, start by swapping sugary snacks with fruit twice a week.

Small wins build confidence and create a sense of progress. Once you see success in reaching these smaller goals, you will have more confidence in yourself to do more and reach more goals!

Step 3: Stay Accountable

Accountability is key to long-term success. Here are some strategies:

• Track Your Progress: Use a journal, app, or calendar to log your workouts and meals.
• Find a Buddy: Partner with a friend or join a group to stay motivated. Don’t forget to follow me on Instagram for daily motivation! If you want me to message you and see how you are doing, I will do that too! 
• Share Your Goals: Telling others about your goals makes you more likely to stick to them. Write them down in a place where you will see them everyday to remind yourself. 

Step 4: Be Flexible and Kind to Yourself

Life happens, and perfection isn’t the goal. If you miss a workout or indulge in an extra slice of cake, don’t dwell on it. Adjust your plan and move forward. Consistency over time matters more than occasional slip-ups. As I like to say, it’s what you do most of the time that matters, not what you do some of the time. Go easy on yourself and allow yourself some slack and indulgence from time to time. 

Step 5: Celebrate Your Wins

Recognizing your achievements—big or small—keeps you motivated. Treat yourself to non-food rewards, like new workout gear or a relaxing spa day, when you hit milestones.

Step 6: Review and Adjust

Revisit your goals periodically to assess your progress and make adjustments as needed. Maybe you’ve hit a plateau or discovered new interests. Keep your goals dynamic and aligned with your evolving needs.

Example Fitness and Nutrition Goals for the New Year

Here are some ideas to inspire your resolutions:

• Fitness Goals:
  • Walk 10,000 steps daily. (check out this article on my winter walking essentials and this article on ways to ensure you hit your step goals)
  • Strength train twice a week. (Be sure to read my blog post on the importance of building muscle and how to stay consistent even with a busy schedule and how to get started with weight training if you have never done it before. 
  • Try a new fitness class or activity each month.
• Nutrition Goals:
  • Meal prep lunches for the week every Sunday.
  • Drink at least eight glasses of water daily.
  • Aim to get 20-30 grams of protein per meal. (check out my article on my favorite high protein snacks)
  • Eliminate processed sugar from your diet. 

Final Thoughts

Setting and achieving New Year’s fitness and nutrition goals doesn’t have to be daunting. By starting small, staying accountable, and celebrating your progress, you’ll be well on your way to a healthier, happier you in 2024. Here’s to a year of growth, strength, and vitality!