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How To Make Fitness New Year’s Resolutions Stick!

We’ve all been there, pilling on the pounds over the festive period and feeling yet another sluggish start to a New Year. It’s time to set those 2024 fitness resolutions and start to reverse some of that holiday weight gain. The question is, “How do we make them stick?”

In this blog post, we will offer some top tips to help you stick to your fitness resolutions and make positive, long-lasting changes in your health and your life.

Define Specific Goals

The first step towards success is to clearly define your fitness goals. It’s no different from goal setting in the office. Your goals should be specific, measurable, achievable, relevant, and time-bound (SMART). Whether you want to lose weight, build muscle, or simply improve your overall fitness, having a clear idea of what you want to achieve will help guide your efforts.

Dave horizontal row

Start Small

Make your fitness resolutions more manageable by starting with small steps. Don’t go from 0-60mph right away. Whether you’re new to fitness or just getting back into it, if you try to do too much too soon then you can overwhelm and maybe injure yourself. This will likely result in giving up before you get going. Break down your goals into smaller milestones and celebrate each achievement along the way.

Find A Form Of Exercise That You Enjoy

The key to sticking with your fitness resolutions is finding a way of exercising that you genuinely enjoy. Experiment with different activities and find what suits your preferences and lifestyle. Whether it’s walking, swimming, cycling, dancing, weightlifting, or yoga, there is an exercise out there for everyone. When you find something you enjoy, it won’t feel like a slog, making it more likely that you’ll stick with it.

Nikola Quad Bumpers

Stay Consistent

Consistency is the key to success in life, fitness is no different. Make exercise a regular part of your daily routine, just like brushing your teeth or eating meals. Even on days when you don’t feel a bit bleugh, commit to doing something active, even if it’s as simple as taking a walk or doing some mobility drills. Consistency builds discipline and will help you achieve long-term results.

Be Realistic

It’s important to set realistic expectations when starting your fitness journey. Rome wasn’t built in a day, and neither will your dream bod. Understand that progress is incremental, and there may be setbacks along the way. Instead of fixating on short-term outcomes, focus on building sustainable habits and making gradual progress that will last. Remember, slow progress is still progress!

Be Accountable To Yourself And Others

It’s important to hold yourself accountable. Some of us are better at that than others. If this is something that you struggle with then why not find someone to share your fitness journey with. This can be incredibly motivating and can help you stick to your resolutions. Find a friend or a family member who has similar goals or interests. Together, you can encourage and push each other towards success. You can plan workouts together, celebrate achievements, and provide support during challenging times.

Davie with Grant watching on

Track Your Progress

Tracking your progress is an excellent motivator and can help you see how far you’ve come. Keep a record of your workouts, your measurements, and even take pictures to compare your progress over time. Celebrate your achievements and use any setbacks as lessons to learn from. Tracking your progress will show you that all the hard work is paying off.

Embrace Healthier Foods

While exercise is vital for fitness, getting sufficient nutrition is equally important. Fueling your body with a healthy, well-rounded diet will support your fitness goals, aid in recovery, and promote overall well-being. Focus on incorporating whole foods, lean protein, fruits, vegetables, and whole grains into your meals. Also, keep some scope in there for fun foods on occasion too. Avoid crash diets and extreme restrictions, as they are unlikely to be sustainable in the long run.

Learn to Sleep Better

A good night’s sleep is crucial for your overall health and well-being. Prioritise getting the recommended 7-8 hours of sleep each night. Sleep is when your body repairs and regenerates itself, which is essential for muscle recovery and growth. Adequate sleep also helps regulate hormones that impact appetite and metabolism, making it easier to maintain a healthy weight. Read 6 Tricks For Better Sleep to learn more.

Reward Yourself

Remember to reward yourself along the way. Celebrate reaching milestones, achieving goals, or staying consistent for a certain period. Treat yourself to something you enjoy, such as new clothes, a massage, or a day off from training. These rewards will help you stay motivated and reinforce the positive changes you’re making in your life.

Stay Positive and Flexible

Finally, it’s important to keep a positive attitude and be flexible in your approach to fitness. Not every day will be perfect, and there may be times when life gets in the way of your plans. Stay positive and focus on the long-term benefits of your efforts. Be flexible and adapt your routine as needed, rather than giving up entirely.

Taroub Horizontal row

As we enter the year 2024, let’s make a commitment to prioritize our health and well-being. Remember, fitness is a journey, not a destination. By following these top tips, setting your goals, enjoying your exercise routine, staying consistent, and embracing a balanced lifestyle, you’ll be well on your way to a fit and healthy year ahead. Make this the year you transform your life and become the best version of yourself!

We are here to support you every step of the way. Be a part of our community and embark on a fulfilling fitness journey that will last far beyond 2024!

“Strength for Life”



Davie McConnachie

Davie McConnachie is Scotland’s leading health and wellness coach, multi-award-winning gym owner, motivational speaker and the founder of DMC Fitness, a fitness education facility known as the premier choice for 1-2-1 personal training. He has inspired thousands of people to fall in love with fitness – his true purpose and mission in life.

Diving into the world of fitness and wellness has helped Davie to deal with his own trauma and inner demons. He, overcame many dark times using his own unique methods to continue his cycle of healing.