It’s that time of year again – a time of resolutions. Maybe you have resolutions related to your health. Gain muscle, hit a new PR, fit into those pants you used to wear, you name it. But as we all know, resolutions are notorious for falling apart long before the winter snow has melted.
Why? Simple. We try to take on too much, or we go in without a tangible, achievable plan for success.
This is where we have to take a step beyond the exciting goals and dig into something more mundane, but far more important: habits. So let’s take a look at a simple, 4-step process to make 2025 your healthiest year yet. And if you get stuck, good news! We are here to help (see Step #4).
Step 1: Identify your goals
While goals aren’t enough, they are a great place to begin because they are motivating. So, what are one or two things you hope to be true one year from now? Maybe it’s related to changing your body composition, improving in a sport, hitting a new deadlift PR, getting your first pull-up, improving health markers next time you have blood work done, reducing dosage of a certain medication, or just feeling more vibrant and energetic to keep up with your kids. Write these down.
Step 2: Identify habits to support your goals
Hopes and wishes motivate but don’t get the job done alone. You can’t wake up one day and decide to do your first pull-up. So what do you have control over? Think on what measurable, achievable habits will support your goals – and select a modest number that can create meaningful change without overwhelming you. Habits like
- Coming to class at least 4 days a week (which means you’ll be in our Committed Club!)
- Tracking your macros to ensure adequate protein intake at least 5 days a week
- Stretching every night before bed
- Staying after class twice a week for 10 minutes to drill a specific skill you want to master (eg, double-unders, toes-to-bars, handstands, etc.)
- Sticking to a bedtime and avoiding screen use an hour before bed
- Working one-on-one in Personal Training sessions once a month to accelerate your results
- Eating vegetables with every meal
- Trying a new healthy recipe two days a week
- Limiting sugary drinks to two per week
Write these down, too, and be specific. How will you measure your adherence to your habits?
Step 3: Make a plan to ensure your habits stick
We may still need to dig deeper, because habits don’t just happen. What’s your plan? What supports or mindset shifts will you employ?
For example, let’s take the habit of going to the gym more. Here are some tips to help the habit stick.
- Tip #1: know that working out more actually makes things so much easier. Something magical happens when you go to class more days than not. Instead of your gym days being “special,” they instead become the default, and your rest days are the deviation from the norm. Plus, you’ll likely experience less soreness, see results faster, and develop more friendships that will help you enjoy your workouts even more! This creates a positive cycle that will keep you engaged and make the habit easier and easier to stick to.
- Tip #2: this isn’t new advice but it bears repeating…schedule every single workout. Put it in your calendar as a recurring appointment. Register in the app and plan to go. Set out your gym clothes the day before. Start your day with the assumption that you’re going to the gym, rather than an attitude of “I’ll go if I have time”…because reality is, you only will “have” the time if you MAKE the time.
- Tip #3: Track your results in the app and stay curious about what you can do. Write PRs on the chalkboard and ring the bell. It can be very motivating to see your barbell PRs increase over time, or to try repeating a Metcon to see if you can top a previous result. It not only challenges you; it also adds an element of gamification, curiosity, and playfulness that makes you excited to return to the gym and see what you can do!
- Tip #4: …But know that not every day has to be a “PR” kind of day. While you need planned rest days and also will take unplanned rest days when you’re not up for it, there will also be days that you’re just feeling a little sluggish or unsure. You look at the WOD and know you won’t be able to give it your all. That’s okay! You can totally come and scale more than you normally would, being gentle with yourself. Those kinds of workouts still matter.
- Tip #5: Cheer on your fellow athletes to contribute to the vibe you want to see! And we’ll cheer for you.
Step 4: Share your plan and ask for accountability
The beauty of our community here at Big Dane is that no one is doing this alone. We’re all on our own fitness journey, and we’re here for each other.
You can trade numbers with a gym buddy and hold each other accountable for sticking to your plans. Maybe you’ll swap healthy recipe ideas. And, when you know you’ll get a “we missed you today!” text if you miss class, you may be more likely to show up!
In addition, have a goal-setting conversation with our coaching team. We’re here to help not just with your barbell technique, but with your overall health and wellness goals! A quick chat will help us know what you’re hoping to achieve, and in turn, we can help you plan your progress and hold you accountable. That’s why we want to meet with our members to talk briefly about how your workouts, nutrition, and more can help 2025 be your healthiest year ever. Check your email for a link to sign up for this conversation.
Putting it all together
You’re ready now to complete the following paragraph, at least in part.
“This year, I commit to my goal of [goal from Step 1]. To achieve this, I will [habit 1, habit 2, etc. from Step 2]. Things that will help me follow through include [plans/details from Step 3]. In addition, I will share my plan with, and ask for accountability from, [person/people identified in Step 4].”
Come into your goal-setting meeting with a draft of the above paragraph. We’ll help fill in the blanks, suggest ideas, and get you on track for a great year.
Don't wait for January 1
While this post is going live at the new year, there’s nothing magical about January 1. Any time you want to make a new commitment, start! You don’t need a new year, new month, or even new week to start.
Join us!
If you’re looking to start your gym habit, remember that we offer a free trial class so you can come check us out. Just click here to get started and our awesome coaches will be ready to work with you, even if you’re a complete beginner! Everything is scaleable and we’re proud to have a membership that is both supportive and diverse in abilities.
We believe in you, and are cheering for you always.
Cheers to an incredible new year!