Start the New Year Strong with Realistic Fitness Goals

1. Recognise Your Stage and Set Realistic Goals

Fitness is a journey, not a race. The key to starting strong in the new year is setting realistic goals that match your current stage:

• Beginner: Focus on building habits like training three times a week or improving mobility through backward walking or tibialis raises.
• Intermediate: Refine your technique and aim for incremental progress—e.g., improving Nordic curls or increasing your tibialis strength.
• Advanced: Challenge yourself with specific performance goals, such as enhancing squat depth or mastering single-leg exercises on a slant board.

Remember, it’s not about doing everything at once. It’s about setting achievable targets that keep you motivated.

2. Treat January Like December: Embrace Balance

The start of the year can feel chaotic, with work resuming, social events still lingering, and routines out of sync. Just as in December, balance is key:

• Stay Consistent: Aim for manageable workouts. Short sessions focusing on mobility and core strength can be incredibly effective.
• Prioritise Recovery: Rest is just as crucial as training. Incorporate stretching, foam rolling, or light activities to stay energised.
• Avoid All-or-Nothing Thinking: One missed session or indulgent meal isn’t the end. Focus on progress, not perfection.

3. Keep Distractions in Check

Just like the holiday season, January can be filled with distractions. Here’s how to stay on track:

• Plan Ahead: Schedule workouts and meal prep into your calendar, treating them as non-negotiable.
• Set Small, Weekly Goals: Break larger goals into actionable weekly tasks. Completing these will keep you motivated.
• Leverage Accountability: Share your goals with a friend, coach, or community for support.

4. Tools and Techniques to Start Strong

Having the right tools can simplify your journey. Consider incorporating these into your routine:

• Tib Bars: Strengthen your tibialis for better knee health and mobility.
• Slant Boards: Perfect for squats, calf stretches, and building lower body strength.
• Resistance Bands: A versatile tool for improving strength and flexibility.

These tools allow for scalable progress and ensure you’re training smarter, not harder.

5. Focus on the Bigger Picture

Starting strong in January doesn’t mean burning out by February. Your goal should be sustainable progress throughout the year.

• Track Your Progress: Regularly assess your improvements in strength, mobility, or endurance.
• Celebrate Milestones: Recognise your achievements, no matter how small.
• Revisit Your Goals: Adapt your targets as you grow, ensuring they remain challenging yet realistic.

A Strong Start to 2025

The new year is a continuation, not a reset. Build on the foundation you created in December, focus on realistic goals, and stay consistent amidst the distractions. With balance, the right tools, and a clear plan, you’ll be on your way to making 2025 your strongest year yet.

Let’s crush those goals—step by step!