5 ways to actually stick to your fitness goals in 2022
By: Danielle Recco
Tags: New Year, Goals, Fitnessmotivation, Fitness, Fitness Tips

It’s that time of year again. That time where we look in the mirror and actually tell ourselves to get our sh*t together. We aspire to be a better partner, parent, friend, and person, while hoping to get a promotion, chiseled abs, and learn new skills…and if we don’t see results, well, there’s always next year.

I get it. I was in the same position, wishing for changes but not ACTUALLY following through.

Somehow, these past two years were different. I’ve managed to commit to my goals. I’ve lost over 30 lbs while increasing my muscle mass. I’ve begun to create my own businesses. I’ve worked hard in college, receiving (except for one A- that haunts me) straight A’s. I’ve gained new skills on the side related to my career field. All at the same time.

I’d like to share with you five simple tips that have helped me along my journey. These are not just tips I came up with from the ether, but actual habits that I have cultivated that allowed me to change from someone who was depressed and felt life was uncontrollable to who I am now: someone who is ready to tackle life head on.

1. Get friendly with a physical calendar.

Of all of the times I tried to get into shape and failed, I was writing my schedule in my “Notes” app on my iPhone. I was also a procrastinator…not a huge one, but enough to hinder my optimal productivity. I felt out of control, as if all of the hours of the day passed me by and I could do nothing but watch.

There’s something to be said for physical calendars. They hang right next to you, reminding you of your commitment. They are organized and clear. They also allow you to see the smaller daily tasks rather than the big picture, which is helpful if you tend to get overwhelmed by the end goal.

Also, I just find it super satisfying to take my pen and check off each workout that I do.

So, here’s what I started doing two years ago, and what I continue to do today: on the last day of the month, I print out the next month’s calendar and physically write out each and every workout on the calendar.

Here’s my December workout plan. I actually just started a new training plan, in which I train my upper body, lower body, and then rest. I always write out my plans in pencil, just in case something major pops up and I need to rearrange something. Doing this has allowed me to never skip a workout ever.

I also HIGHLY recommend using a calendar, such as Google Calendar, in which you schedule your day, hour by hour. First, schedule in the things you absolutely have to do, such as the classes you take or the hours you work. Doing this allows you to see where you can spare at least a half hour. Then, schedule in the time you’ll workout each day and make it a reoccurring event. Now you can’t tell yourself that you have “no time!”

2. Experiment in the gym/with classes.

Doing exercise should not feel like a punishment. Slugging away on the Stairmaster when you HATE the Stairmaster will not get you any results, guaranteed. No matter what the latest studies find about different training styles, if you are not motivated, you won’t see results.

But there’s good news. What I didn’t realize before I started taking fitness seriously was how many options there are! From biking, to swimming, to powerlifting, to weight training, to walking, to hiking, to boxing, to jump roping, to dancing…there are endless opportunities for anyone. Just choose something that leaves you feeling good.

Remember this: there is no single way to achieve your goals, so find what you love and just show up and do it consistently!

Also, if you’re timid about joining the gym, I recommend starting with a class. From there, you can always observe others in the gym or search YouTube to find different exercises you may enjoy.

3. Make use of your down time.

Something that helped me seriously commit to my goals was to watch people I looked up to. YouTube has a LOT of content creators these days who try to sell quick fixes or promote unhealthy relationships with their bodies; however, there are also some gems on YouTube. These people give out quality, scientific information and know how to push themselves out of their comfort zones and grind.

Sometimes, just seeing other people work insanely hard motivates you to get after it as well. Following these people have been a huge game changer for me, because I see what is possible when you commit for the long haul. As a woman, seeing other women (and even men) lift hard and heavy makes me excited to work my way up to that level.

So, what does this have to do with down time? I consumed SO MUCH fitness content while brushing my teeth, waiting in line, washing the dishes, eating my meals, walking, and doing chores. I’ve learned a lot about diet, nutrition, exercise, sports science, and weight training simply by watching and listening to others. Knowledge truly is power, because the more you learn, the more you can apply the science to yourself. The best part is that you don’t need to set aside extra time to learn about these things!

4. Hype yourself up on motivation, but plan with discipline.

I’ll admit that for about a year (maybe more) I felt demotivated a lot of the time. This was because I was doing exercises I didn’t enjoy, and I was working way too hard for my level (another story for another time).

In order to hype myself up, I watched a lot of David Goggins and other inspiration on YouTube. I also watched videos of other people training and imagined their intense, sweat covered faces while I trained.

Even though I wasn’t always motivated, I always had a plan to follow. This is where your trusty calendar comes in! The calendar allows you to have a solid plan for the entire month, so even if you aren’t feeling motivated, you still have a commitment to follow.

In essence, I trained consistently because of the discipline I had (which came from my calendar), and I trained hard because of motivation. Even when I wasn’t feeling motivated heading to the gym, I usually found that when I was doing a set, I found the motivation to keep pushing (which, again, came from the people I followed). Sometimes the hardest thing is just getting to the gym!

5. Imagination is key.

I didn’t just say to myself that I wanted to lose 30 lbs. I felt it. It became an obsession, and when something becomes an obsession, nothing stands in your way of success.

I’m currently reading Think and Grow Rich by Napoleon Hill. One of the keys to success that he discusses is the burning desire you must have to achieve something. This, plus persistence and an open mind, make up the formula for achieving your goals.

It really is that simple. What matters isn’t the type of exercise you choose, the exact macros you eat, and the diet you choose to follow. As long as you want it bad enough, you’ll find a way to achieve your goals.

This desire can be cultivated by following (the right) influencers and looking at motivational quotes, but ultimately it comes from your imagination. When you set your yearly goals this year, don’t just write them down. Revisit them when you wake up and when you go to sleep. When you do, imagine yourself already having attained those goals. See and feel yourself having achieved what you want to achieve. This will strengthen your resolve when failures pop up, as they will undoubtedly do.

Bonus tip: Set a simple, unrelated daily intention for yourself, such as meditating for five minutes, journaling, studying for 30 minutes, or cleaning your room. The key thing I want you to remember is that every single time you commit to something and follow through on that promise, you build up trust with yourself. I can’t stress how important this is, because if you slack off in other areas of your life, you will undoubtedly slack off in fitness.

One final thing: Remember that mini failures are bound to occur, whatever that may look like for you. However, I am willing to bet everything on this statement: no one’s fitness journey has been 100% perfect. Everyone messes up, gets lackluster results, or feels demotivated. Just remember that the only way you can possibly “fail” at this is if you throw in the towel. Being consistent no matter what, even if it is the “imperfect” plan is must better than doing nothing at all and always wondering “what if.”

So, in the words of Shia LeBeouf: “Just do it!”

But seriously, fitness has genuinely changed the way in which I approach life, and I know that it can do the same for you. Stop making excuses for why you can’t work out and start finding excuses to work out, and I promise your life will change too.