The last several weeks have been all about the holiday season: festive parties, foods, dranks, and fun!
You are just days away from the “New Year, New Me!” season and let’s face it, you’ve likely been there: January 1st hits and suddenly, you’re full of grand plans:
“This is the year I’m going to get fit!”
“I’m cutting out all carbs, all sugar, and never skipping a workout!”
“I’ll finally start meal-prepping every week!”
Sound familiar?
You’ve probably set ambitious resolutions, only to see them fizzle mid-January.
You are not alone! New Year’s resolutions have a very low success rate —here’s why:
Resolutions are typically an “all-or-nothing” approach that only sets you up for failure. You can’t just flip a switch and change everything about your lifestyle overnight—especially if it’s been months (or years) of certain habits.
As coaches, we’ve seen it time and time again: trying to overhaul everything at once, from your diet to your fitness routine, is a surefire way to feel overwhelmed and give up.
The key to your success in 2025 isn’t about making drastic, extreme changes all at once—it’s about small, consistent steps that lead to big time results!
As you countdown to the New Year and think about how you want to feel and your intentions with diet and exercise, it’s time to flip the script, scrap the resolutions and set yourself up for actual success!
No more resolutions. No more extreme dieting. Forget about those insane workout programs that are intimidating and too hard!
This blog contains the secret to long-term success so that you can make 2025 your healthiest, happiest and strongest year yet: PROGRESS, not perfection!
In this blog, you are learning why it’s time to ditch the “New Year, New Me” resolutions and exactly what to do instead!
____________________________________________________________________________________________________________________________________
SCRAP THE RESOLUTIONS!
Here are 3 reasons why it’s time to scrap New Year’s resolutions and start shifting your mindset:
#1. Zero to Extreme: The “New Year, New Me” mindset is about extremes—either you’re going all-in with perfect habits, or you’re “failing” completely. This approach puts tons of pressure on you, making it easy to feel like a failure if you don’t follow through perfectly.
• Tip: Instead of aiming for perfection, focus on progress! Start small with achievable goals and make them part of your routine.
Big picture = consistency is key! Instead of thinking of exercise as something you just don’t have time for, do what you can! If you can’t hit the gym, do 10 minutes of movement at home. Something is always better than nothing 🙂
#2. Inevitable Burnout: The “New Year, New Me” mindset leads to burnout. You go hard for the first few weeks—eating super clean, working out every day, and giving up your favorite foods—only to crash and burn by February. This approach isn’t sustainable because it’s built on quick, temporary fixes instead of lasting, sustainable habits.
• Tip: Focus on building habits that are sustainable in the long run. Instead of going cold turkey on everything you love, make small, realistic adjustments.
For example, if you’re trying to eat healthier, start by swapping one unhealthy snack for something more nutritious instead of overhauling your entire diet.
#3. Mind Over Matter: “New Year, New Me” is rooted in the idea that you need to completely change who you are buuuuut, real transformation starts from within (whoa Coach Josh – that is deep!)
Without shifting your mindset, you’ll struggle when challenges come up or life gets busy (and both will inevitably happen!).
• Tip: Change your mindset from “I need to change everything” to “I’m ready to make small changes.” Instead of seeing fitness as a burden, enjoy it as a chance to become the best version of yourself.
____________________________________________________________________________________________________________________________________________
BETTER THAN RESOLUTIONS: SMART GOALS!
Let’s be honest: change is hard. But that’s okay—it’s part of the process!
Whether you’re new to exercising or in a routine, the process is the same. It takes time, effort and some patience to get where you want to be.
But here’s the good news: You’ve got this! Health and fitness are a marathon, not a sprint.
The real secret to success is showing up every day, even when it feels hard. It’s about pushing through those tough moments when you want to hit snooze or grab takeout.
Real progress happens in those moments of discomfort, and it’s what gets you closer to your goals!
Ready to make it happen in 2025?
I want you to kick off the New Year full of energy, healthy, happy and strong! And that starts with setting realistic goals and developing habits that stick.
How do you set realistic goals? By setting SMART goals!
SMART goals set you up for success because they are Specific, Measurable, Achievable, Relevant, Time-based. It provides the framework and accountability you need to create a plan, stay on track and measure your progress.
Here’s why SMART goals are always better than resolutions:
1. Specificity Drives Focus + Action!
New Year’s resolutions are often vague, like “I want to get fit” or “I’m going to eat healthier.” Broad goals leave room for confusion about how to actually achieve them, making it easy for you to get off track. SMART goals, on the other hand, are specific—they define exactly what you want to accomplish and provide a clear roadmap.
• Example: Instead of saying “I want to get fit,” a SMART goal might be, “I will work out three times a week for 30 minutes each session.”
2. Progress Keeps You Motivated!
One of the challenges with resolutions is that it’s hard to track progress. If you’re just saying, “I want to lose weight,” how do you know if you’re on track? SMART goals are measurable—they include clear criteria for success.
• Example: “I want to lose 10 pounds in 3 months”. This is measurable and tracking this progress allows you to celebrate small wins along the way, which keeps you motivated.
3. Achievable Goals Are Realistic!
New Year’s resolutions often involve drastic, unrealistic changes, like committing to exercising every single day or completely cutting all carbs, fats and sugars. These types of goals are tough to maintain, which is why they often fail. SMART goals are achievable—they are realistic and manageable within your life.
• Example: Maybe aiming to workout 2-3 times a week is more achievable than committing to every day.
4. Personal Goals Keep You Engaged!
Resolutions are often driven by what society says you should do – like the pressure to lose weight/make drastic changes every January. SMART goals, however, are relevant to your personal life and priorities –the stuff that matters most to you!
• Example: Your SMART goal might be to go off meds for high blood pressure, rather than lose weight because that’s what you “should” do.
5. Deadlines Prevent Procrastination!
Without a set timeline, resolutions become the things you’ll eventually get around doing, and we all know how that ends! On the other hand, SMART goals are time-based and hold you to fire.
• Example: “I will be able to squat using a 25 lbs. kettlebell by March 10” gives you a specific timeline to work toward, which adds urgency and accountability (something everyone needs).
____________________________________________________________________________________________________________________________________
HOW TO CREATE SMART GOALS!
Now that you understand why SMART goals are better than resolutions, here’s a 4-step process for creating your very own SMART goal for 2025:
1. Set 1 Super Specific Goal: Forget vague promises like, “I want to lose weight” or “I’ll eat healthier.” Make 1 clear, super specific goal you can track and follow:
- “I want to lose 10 pounds by April 1st.”
- “I will eat at least two servings of veggies at every meal.”
2. Break It Down into Action Steps: Once you’ve made your goal, map out exactly how you’re going to make it happen with action steps. These eliminate the guesswork, so you always know what to do and practice habits that support your goal:
- Exercise 3 times a week: Monday, Wednesday, and Friday at 6:30 AM.
- Meal prep every Sunday: Plan lunches and snacks for the week.
- Get 7 hours of sleep: Set a bedtime alarm on your phone.
3. Set a Deadline: Give yourself a realistic deadline—nothing too rushed, but enough to keep you motivated. Manage expectations and be honest with yourself when planning how long it will take so you are set up for success. For reference, healthy and sustainable averages include 1-2 lbs. of weight per week and for fat loss, 1-2% per month (longer, slower process).
- Ex: Lose 10 pounds by March 15
- Build up to exercising 4x/week by February 21
4. Plan for Obstacles: Life happens! This is inevitable and nothing will ever be perfect for you. You might miss a workout or slip up on your nutrition and that’s okay! What matters is how you get back on track. Control what you can by preparing for and eliminating any (avoidable) setbacks ahead of time:
- Pack your gym bag the night before.
- Prep/pack breakfast and lunch for the next day
______________________________________________________________________________________________________________________________
2025 Is Your Year of Progress, Not Perfection!
Remember, small changes lead to big results. Instead of focusing on drastic resolutions, focus on building habits that work for you. You don’t need to be perfect; you just need to commit to the process, keep showing up and doing what you can!
No more “all-or-nothing” thinking! Every small step counts. It’s about the consistency, not the extremes.
And guess what? You don’t have to do this alone.
As coaches, we’re here to help you create realistic goals, map out what to do to achieve it and most importantly, keep you on track every time life gets in the way!
Whether it’s finding time for your workouts or discovering healthy meals that actually taste good—we’ve got your back!!
Get Excited for 2025: it isn’t just another year; it’s YOUR year!
It’s the year you take control of your health and make sustainable, lasting changes that stick because you deserve to live healthy, happy and strong!
If you need help creating better habits, making small changes that stick and figuring out how to make this stuff fit in your life, our 6-week lifestyle transformation program kicks off on January 20.
And this is not about quick fix resolutions, diets, extreme workouts that take up hours of your time, or a program we email you and you never hear from us again.
This is program where you work with your very own coach and learn exactly what to do both at the gym and at home to support your goals! This is you having the 1:1 coaching, community support and daily accountability you need to succeed!
This is a program that’s helped over 800 busy adults –people just like you–make life-changing results without resolutions.
Are you ready to make 2025 your healthiest, strongest year yet?
Let’s make it happen! Get excited, because this is YOUR year! Email our team HERE to learn more about our 6-week program that will set you up for 2025 success!
