Setting New Goals for the New Year
As 2024 comes to an end, many of us feel excited for a potential fresh start and the beginning of new goals. One of the most common resolutions is to finally get in shape – but in reality, this takes more than just wishful thinking. It takes a plan, commitment, and the right support system.
As a PT I’ve experienced the busyness of gyms during the first week of January, and by the end of the month, all the ‘new year, new me’ joiners have gone. A few commit and see a transformation that they have stayed disciplined and worked hard for, but most lose momentum within the first few weeks. The keys to success are to set realistic goals and adopt sustainable habits that you can actually stick to long term. If you jump in too deep to begin with, chances are these new habits won’t last. Here’s how I recommend you start the new year, if the goal is to become healthier and improve fitness:
- Find Your Motivation
Before you buy a whole new wardrobe of workout gear and get a gym membership, ask yourself why you want to get fit. Is it to lose or gain weight? To gain muscle or strength? Improve general fitness and mental health? This might seem like an obvious step but sometimes having the goal of ‘getting into shape’ is too general early on. It’s important to figure out how you’re going to do this. Very often, weight management is a first step (in which case, nutrition needs to be factored in, as a main priority, as well as exercise).
- Setting SMART Fitness Goals
Sometimes having a goal in mind is objectively all you need, but for most people, having a bit more structure in your goals is useful for understanding how you are going to actually achieve this. I like to use SMART goals for my clients, as it allows you to track progress and get an idea as to whether you are successfully getting closer to these goals throughout the year, or if a little more work needs putting in.
S – Specific – Define what your goal is. This should be something fairly specific like ‘Run a 5k’ or ‘Lose 5kg of weight’ or ‘Grow my biceps 2 inches’.
M – Measurable – Tracking progress is super important when it comes to goal setting. Whether this is to weigh yourself each morning, measure your body composition (i.e., bicep circumference) or track running time/ distance, keeping track works both as motivation and as a self-accountability technique.
A – Achievable – Ensure that your goal is realistic. This doesn’t mean that some goals aren’t achievable but set yourself something that you honestly think you will work hard enough to reach. If you set yourself a goal of running a marathon but are only willing to go for a run twice a month, then I’d suggest a goal of running twice a week is more of a realistic target. If you are disciplined, motivated, hard-working and consistent, then aim high – but if you know that these aren’t your strongest qualities, setting smaller goals and increasing them each time is better. This stage is very individual, so it is just about pushing yourself, without setting yourself up for failure.
R – Relevant – Align your goals with your values and lifestyle. For example, if you are someone who struggles with obesity, setting a goal to run a marathon may not be relevant at this stage. Starting off with a goal to lose 10kg is far more relevant at this stage. The goal of a marathon is something that can come later. Again, this stage is very personal.
T - Time – Set yourself an amount of time to reach your goal. You can reach it sooner, or need an extension, but having a general idea is helpful. This usually would be 3 months, 6 months or 12 months. If your goal is weight loss/ gain, I recommend starting with a 3-month goal, then move onto 6 and then 12 (if needed). Smaller steps for weight management are often better as you’re more likely to stay motivated if after 3 months you feel a strong sense of achievement.
- Building a Plan
My job is to do this part for my clients. Once we have figured out a goal, I create their workout and/or nutrition plans. However, if you’re choosing to do this yourself, commit to a number of training days per week and choose the type of training most relevant to your goals. If the goal is to increase your bench press, going for daily runs is not going to be a very effective goal. The plan has to be realistic, sustainable and enjoyable, otherwise after 2 weeks, it’ll be discarded.
If you’re unsure where to start, book a free consultation with me and I’ll help you set and achieve these goals.
- Nutrition
Regardless of what your goals are, good nutrition is important for everyone. Even if you consider yourself to be fit and healthy, getting a good macro-nutrient balance each day is just as important as training. A healthy diet is a must for everyone, but this doesn’t mean you can’t enjoy what you eat.
- Overcoming Limitations
Most people end up hitting obstacles along the way that can sometimes cause them to give up. These are often factors like a lack of time, losing motivation or fear of the gym. Home workouts can be a great option if time is an issue, or if you don’t feel comfortable in a gym environment. But sometimes, motivation is more difficult if just working out from home. A great way to overcome a lack of motivation could be to set goals with a friend so you can hold each other accountable, or to get a PT. These obstacles can always be overcome, so don’t let yourself use them as an excuse. Discipline is more important than motivation but referring back to your goal can be a good boost.
So if you aren’t currently working towards a goal to better your health and mind, the new year is a good time to start. Speak to the people around you, or a trainer, who can help keep you accountable and motivated to reaching your goals. There will likely be times when you can’t be bothered, or you feel like giving up, but stay disciplined and remind yourself why you are doing it. Everyone should always be wanting to better themselves, so set yourself a SMART goal and in a year’s time you can look back and see the transformation you worked hard for.
