STAY on track in 2025

The new year is an exciting time for all of us as it allows us to reflect and learn from the past and have a fresh start to set new goals and achieve them.   The general health and fitness goals can include weight loss, building muscle, getting fit and healthy, joining a gym, exercising, eating healthier, quit and or reduce smoking, quit and or reduce drinking alcohol.

Do some of these goals sound familiar? They sure do!

Every new year we are pumped and ready to achieve our goals yet after one month of progress, we fall back to old habits so…

HOW CAN WE CHANGE THIS AND STAY ON TRACK?

8 Tips to keep you motivated in 2025

1.Set clear goals

Have clear goals set: a short term (3 months) and a long term (12 months) Write it down. Print it out, place it near your bed, desk, bathroom, on the fridge or anywhere to keep you motivated.  e.g. “I will exercise every day for 30 minutes”.  “I am strong.”  “I will stay on track with my goals and succeed.” 

2. Keep a diary 

Keeping a diary allows us to track our workout, food and behaviour progress and vent or express our feelings without judgement.  

E.g. “Monday was Legs and Shoulders Day.”  I was sore afterwards.  I took magnesium to relieve pain.  Got up 12 midnight to snack.  I had too many biscuits.  Tomorrow I will have a more food for dinner to avoid snacking at midnight.”  You could say to yourself via diary why you overate.  Remember there is always a root cause behind our actions and once we understand the reasons we can find solutions.      

3. Mirror time

Start the day with Mirror time by telling yourself “I LOVE YOU.”   e.g. you could look in the mirror and say the following, “I am grateful from everything I have; I love you and I love my body, I will achieve all my fitness goals.”

4. Ground yourself

Go bare footed outside on the green grass or sand at the beach and connect with the earth. You will feel better and cleansed afterwards.

5. Make small changes

Making small changes like cutting out chocolate or ice-cream will help your progress.  If you are finding it difficult to stop eating chocolate or ice-cream; replace chocolate with carob and ice-cream with yoghurt.  Think about why you ate chocolate or ice-cream often.  Just a thought: were you numbing yourself of emotions you were not ready to feel? Try not to Snack and have meals unless it is fruit or nuts, yoghurt, or a low-calorie snack.

6. Be accountable

Set physical goals to keep you accountable (if you feel it is necessary). For example, weigh in and set realistic goals on how much you want to lose within 3 months. Try not to get too emotional about your weight, it is just a number, YOU ARE CHANGING IT.  I threw my scales away as looking at my weigh fluctuate irritated me.  Instead of weighing in, you could take photos of yourself and measure your body: chest, waist and stomach and understand that your progress is about making a lifestyle change.  

7. Be kind to yourself

Being kind to yourself is a big part of loving yourself. Reward yourself for all your good work so far and realise the reward is NOT FOOD based.  It is about rewarding yourself with LIFE EXPERIENCE.  e.g. You exercised five days straight.  Take the weekend off and enjoy a bush or beach walk with the family and have a barbeque. 

8. Get out of your comfort zone

Challenge yourself by performing a task your never have before or have not done for a while. g. “I haven’t ridden a push bike in 20 years” or “I haven’t hiked a mountain ever” or “I would love to do a dance class”.  This will keep your workout’s interesting, keep you active and avoid boredom from repetitive workouts causing you to stop working out altogether.     

Conclusion

We want you to be the best version of yourself and have a great start in 2025.  Believe in yourself and make small steps.   

Watch out for future blogs that elaborate on the above 8 Steps

Don’t give up! You got this. 

love the Do it Fitness Team.