How to Restart Your Fitness Journey After the Holidays
January rolls around, and gyms fill with resolutions, sweat, and a mix of determination and doubt. It’s a time of fresh starts, but also one of failed expectations. I want to share a tale of two kinds of clients to help put things into perspective—Nic and Eric.
Nic is my client who shows up, even on days when he’s tired or not at her best. He focuses on small, consistent wins and trusts the process. Eric, on the other hand, tends to fall into the "all-or-nothing" trap. He skips workouts when the motivation isn’t there or when progress feels slow. While Nic steadily makes progress over time, Eric struggles to break out of a cycle of frustration and inconsistency.
Which approach sounds familiar to you? And more importantly, which approach do you want to take this year?
Here’s how you can channel your inner Nic and restart (or begin) your fitness routine effectively.
Step 1: Ditch the "All or Nothing" Mindset
One of the biggest barriers to fitness success is the need to go all in—or give up entirely when things get tough. But real progress doesn’t work that way. It’s not about perfection; it’s about showing up consistently, even if you’re not at 100%.
Quick Tip:
Focus on small wins. Hit your step count today, or nail your protein intake. These are the building blocks of a healthy routine, and they’re wins worth celebrating.
Step 2: Make the Basics Your Best Friend
Fitness doesn’t have to be complicated. You don’t need fancy equipment or complex workout routines to get started. All you need is a simple, foundational plan.
Here’s a quick formula for a 30-minute workout:
Choose 1 lower body movement (squat, lunge, or hinge).
Add 2 upper body movements (horizontal press/pull or vertical press/pull).
Wrap it up with 1 carry movement—because nothing builds strength quite like it.
Stick to this routine 2-3 times a week, and focus on getting stronger over time. No need for flashy moves—simplicity works.
Quick Tip:
Progress doesn’t mean overhauling your entire workout. Master these movements with intention, and keep your reps consistent. The results will follow!
Step 3: Plan for the Long Haul (The Foundation Matters)
It’s tempting to jump into quick challenges that promise rapid results. But building a fitness routine is like constructing a house—the foundation matters most. Without it, the whole thing risks collapsing.
Fitness is a marathon, not a sprint. Set realistic expectations, and focus on sustainable, gradual progress. What does that look like?
Prioritize consistency over quick wins.
Think inputs, not just outputs. For example, getting to the gym 2x a week is a great input focus, instead of worrying about losing 2 pounds a week.
Celebrate non-scale victories like better energy, improved sleep, and feeling stronger.
Motivational Quote:
"Start where you are, use what you have, do what you can." – Arthur Ashe
Step 4: Recognize That Motivation Isn’t Everything
It’s easy to start strong when motivation is high. But motivation is a feeling—it’s fleeting and unreliable. You can’t rely on it alone to fuel your fitness progress.
Instead, build habits and systems that keep you going when the initial motivation fades. For instance:
Set a realistic workout schedule that fits your life, not a perfect one.
Identify your "why." Maybe it’s being able to play with your kids, improving your mood, or living longer.
Create accountability by teaming up with a friend or hiring a trainer.
Quick Tip:
Those dark winter days? They mess with everyone’s head. Go for 15 minutes if that’s all you can manage. Often, starting is the hardest part.
Step 5: Track and Celebrate Progress (Beyond the Scale)
Fitness isn’t just about losing weight. Focusing entirely on the scale can rob you of joy and accomplishment. Progress comes in many forms:
Increased strength (Did you just do more pushups than last month? Amazing!).
Better sleep.
Reduced stress levels.
Clothes fitting better.
Celebrate these milestones—they matter as much as the number on the scale, if not more.
Quick Tip:
Write down these "non-scale victories" to remind yourself how far you've come, especially on tough days.
Step 6: Build a Lifestyle, Not a Quick Fix
The most successful clients I’ve worked with all have one thing in common—they treat their fitness routines as a part of their lifestyle, not a temporary fix. Nic embodies this mindset; he doesn’t aim for perfection but keeps showing up. Even half a workout is better than none.
Eric, on the other hand, struggles because his focus is on doing the bare minimum and expecting maximum results. He’ll skip the warm-up, stress out over setbacks, and lose sight of the bigger picture. Where Nic sees a lifelong commitment, Eric sees an overwhelming chore.
Here’s the truth: Life happens. You’ll have setbacks. What matters is staying on the path and continuing to show up.
Quick Tip:
Reframe your fitness goals as part of your identity. Instead of "I’m trying to get fit," say, "I’m someone who values movement and health."
Closing Thoughts
Restarting your fitness journey doesn’t have to be overwhelming. It’s about finding small, sustainable steps that work for you and building a foundation for lifelong health. Remember, fitness is about more than burning calories or chasing quick results—it’s self-empowerment, better health, and a way to live your best life.
To paraphrase James Clear, small habits lead to tremendous change when done consistently over time. Your job isn’t to be perfect; it’s to keep going.
Ask yourself today—will you be Nic or Eric this year? Choose wisely, take your first small step, and start redefining what success looks like for you.
Action Step: If you’re ready to take charge of your fitness but need guidance, I’d love to help. Reach out to me to chat about creating a personalized plan that’s simple, effective, and tailored to you. The first step is showing up—are you ready?