This blog post was edited by Jackie Sampson-Stewart (PT, BHScPT, BKin, MCPA, CMAG, SCMP)

It’s easy to set BIG fitness/health goals in January and then feel discouraged when you don't achieve them.

Here are some strategies that we've found help patients the most:

Start with one small, consistent habit at a time – like starting out with going to the gym one day per week and then building it up to more days as your body gets used to it. 

Use accountability and track your progress - having someone like a friend or family member hold you accountable for achieving this resolution can go a long way in achieving it. Also, make sure to track your progress. You can do this by using an app or writing it down somewhere you won't lose it (ie. Notes app/Journal). 

Make your goals as specific as possible - for example, instead of "get in shape", make your goal something like "go to the gym for 30 minutes, 3x a week". You could even make them more achievable by, for example, creating workout plans for certain days of the week.

Focus on the process, not just the end result - it's easy to focus on the end result, but that just makes it more daunting. Instead, focus on the process. Write down the steps you are taking or keep track of it in the Notes app on your phone. 

Don't overload yourself with too many resolutions - focus on one or two main goals at most. Too many goals at once will likely be too much for you. 

Anticipate disruptions in your schedule - if there are holidays coming up or a time where you are going to be busier than usual, make sure you plan for it in advance so you don't use it as an excuse to not work towards your goal(s). Plan exactly how you'll restart your routine. 

Reward yourself for good progress - if you hit a milestone on the path to achieving your goal, rewarding yourself with something you'll look forward to will reinforce your positive behaviour... but probably not chocolate cake ;)

Listening to your body is crucial if your goal is fitness-related – soreness is normal when you first start, there's even a name for it, Delayed Onset Muscle Soreness (DOMS), that can last up to 3 days, however, lingering pain beyond that means you should slow down or come see us. If you have pain or an injury that derails you from meeting your fitness goals, it is imperative to see one of our providers to help identify any modifications that can get you back on track. Half the battle is knowing what to do!

These strategies are proven to make resolutions MUCH easier to maintain, and they actually lead to long-term success and fewer injuries more often.

We wish you nothing but the best in 2026 and beyond.

Now it's time to work towards your goals!