How to Keep Your New Year's Fitness Resolutions

It's the New Year. Many people have New Year's fitness resolutions that they want to accomplish. However, the odds are stacked against them. It's estimated that by the end of the first week of the New Year, 23% of people have quit their resolutions. By the end of the first month, nearly half have quit. In fact, only 9% of Americans accomplish their resolutions.

That doesn't mean you shouldn't make New Year's fitness goals. They just have to be smart, realistic and attainable. We spoke with Alexander Simundza, NSCA-CPT, NASM-CES, ACE-FAS, Fitness and Wellness Manager at the Gottlieb Center for Fitness, to learn how to keep your New Year's fitness resolutions.

"New Year's resolutions are good to a point. You may have lots of energy in the beginning, but quickly become discouraged," says Simundza. "However, by tempering your expectations, you can see real results."

Set realistic fitness goals

While it's wonderful to have long-term fitness goals, it's important to start slow, especially if fitness is new to you. Too often, people create workout goals that require massive changes to their daily lives. Whether it's waking up an hour early to workout, trying to exercise every day, or attempting to lose weight quickly, these are major life disruptions that are most likely to fail.

Rather than making drastic life changes, focus on enhancing your current routine in small ways. For example, if you don't exercise at all, your resolution may be to go on a 15 minute walk three times a week for a month. Then, after the month is over and you've accomplished your goal, build on that momentum by adding onto the goal. In this example, perhaps you now go for a short run twice a week.

"The main reason that people stop coming to the gym, give up on losing weight, or any number of other goals is because they take actions that are too drastic," says Simundza. "Instead, start with health goals that you almost certainly know you can accomplish. For example, losing four pounds in a month is very doable. Trying to lose 10 pounds in a month is not."

Consistent small actions can have big fitness results

We live in a world where everything happens quickly. Unfortunately, physical wellness goals are not one of them. Whether it's losing weight, running faster, or setting a personal best at the squat rack, these health goals can take time.

When it comes to accomplishing your New Year's fitness resolutions, consistency is the most important factor. Some days, you won't feel like going for that run or lifting those weights, and that's okay. If you're having trouble with workout consistency, keep these tips in mind:

• Always do something, even if it's small. If you were supposed to run two miles that day, but are really not wanting to or you don't have time, then shorten that run. Only run for one mile or just go for a long walk. Doing something keeps the momentum going, helping you feel like you're not off track.
• Track your goals. Because fitness goals can be time consuming, frequently tracking them is essential. Most smartphones and smartwatches track a multitude of health parameters. Use that to your advantage by making little challenges for yourself. Did you run one mile a couple days ago? Run 1.2 miles today. Take advantage of your competitive nature.

"One of the best goals to set for yourself is consistency. You might walk into a fitness center, do 10 minutes on a bike, and then leave. That's fine. What's important is building that structure into your day," says Simundza. "One of the biggest hurdles people need to get over is lack of motivation. Most days, you won't feel motivated. That's why a routine and structure is so important."

Never compare your fitness progress to someone else

Comparing your fitness progress to others, whether it's family, friends, or social media influencers, can be detrimental to your well-being. Every individual has a unique starting point, genetics, and lifestyle, making comparisons inherently unfair. Fitness is a personal journey, and what works for one person may not be suitable for another. External appearances can be deceiving, and social media often portrays an idealized version of reality. Focusing on someone else's achievements may lead to unrealistic expectations and demotivation.

Moreover, personal fitness is about holistic well-being, encompassing mental and physical health. Comparisons can foster a negative mindset, impacting your self-esteem and motivation. Instead, concentrate on your own progress, celebrate small victories, and set realistic fitness goals based on your abilities and circumstances. Embracing your individual journey fosters a positive relationship with fitness, promoting sustainable habits and long-term well-being.

"Your health journey is your own and your victories are your own. Always focus on your own goals and know that you're doing great," says Simundza. "When it comes to social media, remember that it's the job of many of these people to portray themselves a certain way. What they are doing may not be healthy or they have certain genetics. Don't equate being healthy to having a certain body type."

The Gottlieb Center for Fitness can help you reach your New Year's fitness goals

At the Gottlieb Center for Fitness, we believe that you can accomplish your health goals this New Year. We're here to guide you on a transformative journey towards a healthier, happier you. We aren't just a gym; we're a supportive community committed to helping you achieve and exceed your personal fitness goals.

Partnering with the Gottlieb Center for Fitness can help you accomplish your New Year's fitness resolutions. Here you'll find:

• Expert guidance: Our team of certified fitness professionals is dedicated to providing personalized guidance. Whether you're a beginner or a seasoned fitness enthusiast, we're here to help you every step of the way.
• Cutting-edge equipment: Dozens of strength and cardio machines, a full-size basketball court, two pools, a cushioned walking and jogging track, and a group exercise studio are all available for members.
• Variety of fitness classes: Spice up your routine with our diverse range of fitness classes. Whether you prefer high-intensity workouts or something more low key, we offer classes for every fitness interest. The best part? All classes are included in your membership.

No matter where you are on your fitness journey, the Gottlieb Center for Fitness is here to empower you. Whether you're looking to lose weight, build muscle, increase flexibility, or simply enhance your overall well-being, we've got the resources, expertise, and motivation to help you stick to your New Year's fitness resolutions and achieve your health goals.

Alexander Simundza, NSCA-CPT, NASM-CES, ACE-FAS, is the Fitness and Wellness Manager for Gottlieb Center for Fitness at Loyola Medicine. Alexander has over eight years' experience as a fitness professional, showcasing the ways that Loyola can help people reach their fitness goals.

Certified as a National Strength and Conditioning Association personal trainer and National Academy of Sports Medicine corrective exercise specialist, Alexander helps clients of all exercise levels reach their objectives.