Here we are, two weeks into January. How are your fitness goals coming along? Are you still going strong or have you started waning yet?
I help people prevent kidney stones and lose weight. I love my work and I can’t tell you how rewarding it is to watch people change their entire lives from eating unhealthy all day and sitting in a chair to paying mind to what foods they choose and increasing their activities.
Patient: “Jill, I am going to workout 7 days a week. This is my year, and nothing will get in my way.”
Me: “I am so excited that you are motivated to move this year. But instead of 7 days of working out, how about 1 or 2?”
Patient: “But I can do so much more!”
Me: “Great, so if you go more than one day per week, you will be that much prouder of yourself!”
You might be thinking, “What the heck kind of motivation is this? I would fire you and ask for my money back immediately.”
Let me explain. I watch thousands of patients set themselves up for failure every year. When you overcommit to any program, you wind up not meeting your goals, getting frustrated, and giving up. Giving up is exactly what I don’t want you to do. One day of movement is so much better than no days of movement.
So, by Valentine’s Day, everyone is done with their NY resolutions and goes back to the same old same old. Feeling more defeated and frustrated each year. Don’t you hate that?
This year, let’s do something different. Fitness requires the same mindset as diet. You will have good days, and you will have bad days. I don’t care about the bad days as long as you consistently pick yourself up and get back to work.
Plan for unexpected situations to get in the way of achieving your fitness goals. If you can’t get to the gym 7 days a week (who can?), set a realistic goal for you that you will consistently hit each week. This way, you can be proud of yourself, and you will stick to your plan more if you can achieve it. If you are setting crazy goals that no one can attain, you are setting yourself up for a big failure and disappointment…again.
We can’t keep doing the same things and expect different outcomes. But this is precisely what we do.
So, I’ve put together these tips and tricks that help my patients and students stay consistent and motivated…
Start Small
Begin with just 5–10 minutes a day. Build the habit first, then gradually increase the time or intensity.
Set Realistic Goals
Avoid lofty goals that feel overwhelming. Instead, aim for achievable targets like a short daily walk or two weekly workouts.
Pick Activities You Enjoy
Choose exercises you like, whether dancing, yoga, or walking with a friend. All movement counts!
Schedule It Like an Appointment
Add your workout to your calendar as a non-negotiable part of your day.
Make It Convenient
Keep your workout gear handy, and choose activities that don’t require a lot of prep or travel.
Focus on Habit, Not Performance
Consistency is key. Even a short session counts as a win.
Have a Backup Plan
If you can’t go to the gym, have a quick at-home or outdoor routine ready.
Buddy Up
Exercise with a friend or join a group for accountability and fun.
Reward Yourself
Celebrate milestones with non-food rewards like new workout gear or a relaxing bath.
Track Your Progress
Use a journal or app to log your workouts. Seeing your progress can be motivating.
Tie It to an Existing Habit
Pair exercise with something you already do, like stretching while watching TV.
Embrace the “Something Is Better Than Nothing” Mindset
Even a 5-minute walk is better than skipping a workout entirely.
Be Flexible
Allow room for adjustments. Did you miss a morning session? Try a quick evening workout instead.
Set Reminders
Use alarms or post-it notes to remind yourself to get moving.
Create a Motivating Environment
Set up a dedicated workout space or playlist that energizes you.
Mix It Up
Avoid boredom by alternating activities—try cycling one day and yoga the next.
Focus on How You Feel
Pay attention to the mental and physical benefits, like increased energy or reduced stress.
Don’t Let Perfection Derail You
Missed a day? Don’t quit. “Turn it around, buster brown,” and get back on track.
Set Mini-Challenges
Create small, fun challenges like 10 squats during every TV commercial or walking in place until your show comes back on.
Celebrate Consistency Over Intensity
Remind yourself that the goal is showing up regularly, not perfect performance.
I have stressed this over and over in my work. We are not perfect. We don’t meet goals sometimes. This is ok. The most important thing you can do is NOT beat yourself up and quit.
Be kind to yourself. Some weeks are just tough to get your goals achieved. It doesn’t mean anything in the long run if you return to work as soon as possible.
Your friend and advocate,
Jill
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