Transforming Intention into Action: How to Follow Through With Your 2014 Fitness Goals


Each New Year begins with great intentions. People come to me determined to

meet their fitness goals and excited to jump in and start a new program. For many,

it only takes a month or two for the enthusiasm and resolve to wane. Off track and

disheartened, they give up only to repeat the cycle the following January. Does this

sound like you? The following tips can help you break this pattern for good.


1. Craft a Powerful Why Statement

It’s easy to stick with a fitness program at the beginning when you are excited. A

few months in, when it’s tough to convince yourself to follow through, you need

to remember why you started in the first place. Why are you doing this? Know

your motivation. Be specific and write it down. This is your Why Statement. Post

it somewhere you can see it and read it often. Make your why bigger than your



2. Take Baby Steps

After you have created a vision, break it down into small, realistic and attainable

goals. The key is to remain consistent. Celebrate each success, however small. Make

sure your goals are manageable, and that they fit with your lifestyle. Keep the big

picture in mind and tie the small goals to your Why Statement. When your goals are

vague or unattainable, you set yourself up for disappointment.


3. Get an Accountability Buddy

Hire a personal Trainer or enlist a friend to go with you on your fitness journey.

Having someone to hold you accountable helps you stay on track. Celebrate each

milestone together.


4. Make it Routine

I am a firm believer in routine, as this will strengthen your commitment. Make

exercise a part of every day. Whether you hit the gym, go for a walk/run or do a

yoga class, it helps to choose the same time every day and same days of the week.


5. Spend time alone

No matter how busy you are, carve out at least 20 minutes a day for yourself. This

will give you the emotional strength to fulfill the rest of your obligations. You will

become a better spouse, parent and most importantly you will be better to yourself.


6. Don’t Personalize Set-backs

Failure is a key component of every great success and nobody gets it right the first

time. If you don’t succeed right away, don’t personalize it. Do not attach your self

worth to people, places, things, or even your goals, because when these situations

do not work it can leave you broken. Remember these are intangible things that are

outside of you. If you fail temporarily, it doesn’t mean you are a failure.

These tips will help you stick with your fitness goals and get results. But that doesn’t

mean you won’t stumble along the way. Remember that slip-ups are a part of the

process and to be expected. Do not become discouraged or allow toxic thoughts to

creep in when you fall short temporarily. Just get up, dust yourself off and try again.

Remove quitting as an option and you cannot fail.


“Our greatest glory is not in ever falling, but in rising every time we fall.”

– Confucious

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