5 Tips for New Year Fitness

Colorful post-its with detailed fitness plans are plastered across her room’s walls. Many carry motivational sayings like, “You can do this!” or “Ignore that ice cream!”

Aakashi Dev, a Dubai-based freelancer, writes these notes every December, determined to make the upcoming year her year to get fit.

To boost her enthusiasm, she buys vibrant post-its, pens, and notebooks to list her plans and life goals.

“But by the end of January, I’ve abandoned most of them, and my fitness efforts are reduced to just power walking,” she shares with a sheepish laugh.

She sums it up honestly: The popular “new year, new you” mantra often leads to the same old habits and the familiar “old you.”

Similarly, her friend Sunaina Samriddhi, a Dubai-based gym trainer, notes the yearly craze of people signing up for gym memberships, rigorously tackling treadmills and weights, only to quickly lose motivation and disappear.

But it doesn’t have to be like this every year. Could 2025 be the year things truly change? Gym trainers and psychologists are offering strategies to help you finally stick to those New Year’s resolutions.

Make It Realistic

You’re more likely to stick with a goal if it feels achievable. Jumping straight to intense 40-minute treadmill sessions or lifting heavy weights can set you up for burnout.

“One of the main reasons people struggle with resolutions is setting overly ambitious or vague goals without a plan,” explains Anahita Shukla, a Dubai-based sports nutritionist.

“When they realize how daunting the task is, they lose motivation. The key is pacing yourself and treating it like a marathon, not a sprint.”

Clearly Define Your Goals

Saying, “I want to get in shape,” can sound inspiring but lacks clarity. “Vague goals make it hard to track progress and stay focused. When you define what ‘in shape’ means for you, it becomes actionable,” says Ginny Scott, a UK-based clinical psychologist.

Ask yourself, what does “getting in shape” mean to you? It might be fitting into a specific outfit, losing 5 kilograms, mastering 20 consecutive push-ups, or increasing stamina to complete a 10-kilometer hike.

Learn From Previous Failures

If a resolution keeps failing year after year, it’s time to change your approach. Repeating the same goal with the same method won't yield results. “Failures can impact confidence, making it harder to stay motivated,” says Scott.

To tackle stubborn goals, break them into smaller, manageable steps. For instance, instead of aiming to lose 40 pounds, try a goal like, “Lose 1 pound a week by eating healthier and working out three times a week.” Smaller milestones feel more attainable and encourage steady progress.

Alternatively, give your resolution a refreshing twist. If last year’s goal was weight loss, try focusing on eating habits instead. For example, set a goal like, “Add fruits and vegetables to at least seven meals a week.” This keeps your objective fresh while still promoting better health.

Use Positive Language

Scott also suggests swapping guilt-driven phrases like “I should” for enthusiastic ones like “I want to.” The former creates unnecessary pressure, while the latter inspires genuine motivation.

Find What You Love

Experiment to discover activities you actually enjoy. Ian Breckenridge, a corporate communications employee in Dubai, tried everything from early morning jogs to gym sessions but none resonated. He found his passion when he joined a local football group.

“Playing after work rekindled my love for the game, and now I look forward to it,” he says.

The key? Don’t force yourself to follow trends. Whether it’s dancing, swimming, boxing, or rock climbing, choose something exciting for you. “It’s easier to stick with what you love,” adds Scott.

Adopt a playful mindset, explore new activities, and try different strategies. You might be surprised at how quickly you achieve your goals when you’re having fun.

Plan for Setbacks

There will be times when you indulge in an extra donut or skip a workout. “Don’t allow occasional slip-ups to completely derail your resolution,” advises Scott.

A common mentality, she notes, goes, “I’ve already messed up, so I might as well ruin everything.” She admits she’s fallen into this trap before but stresses the importance of self-compassion.

“Life happens. What matters is getting back on track without guilt,” Scott says. “Be kind to yourself and avoid spiraling into negativity.”

By setting realistic goals, learning from past mistakes, finding enjoyable activities, and staying compassionate during setbacks, you can make long-lasting changes and finally stick to your resolutions.

Source: gulfnews

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.