Fit Focus: Maintain the fitness plan after January

As we prepare to flip the calendar over to February from January the initial excitement we had from all the new beginnings, fresh resolutions and hopes of achieving our goals can often begin to fade.

Staying motivated on your health and fitness plan after January can be challenging, however if you approach it with the right strategies it is entirely possible.

Below I will discuss a few strategies to help new year’s resolutions become long-term habits.

Set clear and achievable goals 

One of the main reasons fall off track after January is that their goals are to vague or unrealistic. It is very important to have a bigger long-term goal but you have to break that goal down into smaller bite-size pieces that are more manageable and specific.

If your long-term goal is to lose 5kg then that should not be your focus every day. Break it down into smaller chunks and set a process in place, which could be to lose ½ kg by the end of the week.

Then next week you lose another ½ kg but this is more easily measured and each week you get a small win to help keep you motivated and reinforce the new habits to achieve your bigger win.

Find an exercise routine you enjoy 

Consistency is the key to achieving any goal, turning up day in and day out and doing what needs to be done to keep moving towards your goal. Exercise is no different but to do that you need to find a form of exercise you really enjoy, this way it is easy to stay on track and turning up every day.

Experiment with different types of exercise until you find one that you really enjoy because when you genuinely enjoy what you are doing it will not feel like a chore, and you will increase your likelihood to stick with it.

Build a support system 

Having a support system can make a huge difference to keeping your motivation levels up. This way you will have someone to encourage you when you are struggling, someone to celebrate your wins and provide you with motivation when your enthusiasm wanes a little.

Accountability is an amazing motivational tool, and knowing others have your back can help reignite your motivation when you need it.

Celebrate the little wins along the way 

Health and fitness journeys are a long-term project, so it is very important that you both acknowledge and celebrate your progress as you go along.

All these small victories add up and recognising them helps you to stay focused on the bigger picture.

Create a routine and stick to it 

Make fitness a non-negotiable part of your daily or weekly routine. Otherwise, it is too easy to lose track when you leave exercise to chance. As you make fitness a regular part of your daily routine, it will become less of a decision and more of a habit. The more ingrained it becomes in your daily life, the easier it is to stay committed.

Change your perspective on progress 

Results on the scales are not always going to be linear and some weeks there are going to be setbacks, you have to remember everyone is on a different journey and some journeys are quicker an easier than others.

There are more ways to measure success though than the figure on the scales which can become a fixation for many.

Instead, try to shift your focus to non-scale victories such as improved mood, increased energy levels, better sleep, or enhanced endurance.

By recognizing these less tangible results, you'll stay more motivated and appreciate the positive changes happening within your body, even if they're not always reflected on the scale.

Keep your long-term goals in mind

 Fitness isn't a quick fix — it's a lifelong commitment. Remember that your fitness journey doesn't end after you've achieved your January goals. Instead, think about your health and wellness as part of a long-term plan.

Staying motivated requires keeping the bigger picture in mind. It is important to remind yourself why you started this journey in the first place, and focus on the benefits that go beyond just achieving a specific goal.

When you align your fitness routine with your long-term vision, it's easier to stay motivated through the ups and downs.

Be kind to yourself 

Lastly, it's essential to be patient and kind to yourself during this process.

There will be days when you miss a workout or don't feel up to pushing yourself. That is okay.

Don't let one missed workout or setback derail your entire plan. Being too hard on yourself can lead to you feeling of guilty or frustrated, which can diminish motivation.

Instead, treat yourself with compassion and get back on track without guilt. Fitness is a journey, not a destination, and it's important to enjoy the process.