It’s January! A new year, a new month, and for many that means setting goals  and committing to  resolutions.

If  you’ve  stepped foot in a gym in January, it will come as no surprise to you that many people’s New Year’s resolutions are fitness related.

After a month of celebrating, indulging and maybe not so much exercise, many people start off the new year with their health in mind, determined to make this year their fittest and healthiest yet. 

Nothing makes us happier than hearing that someone’s goals include movement and exercise. Exercise has so many benefits - from bones, to brains, to mental health, to function and independence - it’s a life long endeavour that never stops giving.


A new study published in Medicine and Science in Sports & Exercise found that the strongest predictor for longevity was physical activity. Physical activity was found to be a stronger predictor for longevity than even  age! 

So if you didn’t already have enough reasons to prioritize physical activity this year, that’s one more very strong reason.

The unfortunate side of fitness related goals is that people tend to get overzealous with their expectations, they go from zero to 100, they get frustrated or hurt or busy, and they don’t end up sticking with them which really interferes with the benefits. Consistency with exercise is paramount for reaping the benefits. 

If you have settled on a fitness resolution this year, we want to help you make it past Quitters Day (the second Friday in January… the day most people give up on their resolutions). 

In fact, we want to help you make it through the entire year and beyond!

To help you do that, let’s break down how to create your goals, and how to address the most common barriers that people face when they embark on adding more exercise into their lives. 

First thing’s first - Goal Setting.

#1: Make sure your resolutions or goals are realistic

What’s realistic in one person’s life can be completely unrealistic in someone else’s. So when you’re thinking of what’s realistic, it’s what’s realistic for YOU!

Yes running a marathon is realistic in theory - but if you only have 2 hrs a week that you can commit to training, it may not be a realistic goal for you at this time. 

A helpful format to follow when creating your goals is to follow the SMART principle:

• Specific - the goal should be clear and precise, what do you want to achieve? A goal like “Get Stronger” is great, but is pretty general so it can get tricky to figure out if you’re making progress. If you want to get stronger, think about how you would know when you’ve reached the goal. Is it doing a certain number of reps of a specific exercise like a push up? Or being able to lift your grocery bags on your own? Be as specific as you can. 
  
  
• Measurable - how will you measure your progress? Is it lifting a specific amount of weight? Running, walking or biking a specific distance or for a specific amount of time? Exercising a certain number of times each week or month? What is the measure you're working towards?
  
  
• Attainable - ensure your goals are achievable based on your available time, equipment, current activity levels and timeline. For instance, 10 push ups is an achievable goal but may not be achievable within a week. Running 10 km is achievable, but you need an appropriate time line to train properly - and that timeline will depend on factors that are unique to your life circumstances. 
  
  
• Relevant - your goals should be important to you! This will help you stick to things when the going gets tough  (and the going will get tough at some point!)
  
  
• Timely - your goals should have a timeline for completion. This can help you reverse engineer a plan that is appropriately progressive. It also helps keep momentum going! 
  
  

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 #2: Choose a type of exercise you find enjoyable 

Not everyone will enjoy every type of exercise, and that’s okay! There are so many different ways to move and they all have benefits.

Even within types of exercise there are many different options. Barbells, dumbbells, resistance bands, and body weight are all different ways to incorporate strength training for example.  

Some people like to workout on their own, others enjoy classes or working with a personal trainer.

There are different types of exercise environments (outside, at a gym, at home), which can also impact your enjoyment.

These are all ways to keep things relevant to you. 

Choosing something you enjoy will help you stick to it, especially on the days that you don’t want to. 

There are many different ways to get your physical activity in throughout your day, some examples are…

• Aerobic exercise: walking, running, biking, swimming, dancing, hiking, kayaking
• Resistance exercise: squats, lunges, rows, push ups, overhead press. Using weights, barbells, kettlebells, resistance bands, or body weight. 
• Balance exercises: single leg balance, tandem walking, heel raises, clock lunges 
  
  
  
  
  
  
  

#3: Use the CSEP 24 hour Movement Guidelines 

Chances are that if you’ve decided on a fitness related resolution, part of your motivation is improving your health.

The Canadian Society for Exercise Physiology (CSEP) has developed 24 hr movement guidelines that outline the targets that need to be met to improve health and reduce the chance of disease. 

If the target numbers seem high, don’t be discouraged! They’re something to work towards. You may need to start with less and gradually increase time and intensity to meet the targets.

The guidelines are divided by age group and you can find them here


Once you’ve decided on your goals, it’s time to stick to them.. But how? There are so many things that can get in the way. 

Recent exercise adherence research (Jack et al., 2010) has shown 3 main barriers people face when adding exercise to their routine - self efficacy/motivation, thoughts and feelings about current diagnosis/health status & reduced social support.

It’s one thing to acknowledge these 3 barriers but HOW do we address them…

Self efficacy refers to  your own belief and confidence in your ability to complete a goal or manage a new task.

Believing that you can achieve your goal and face a challenge is crucial for reaching your goals.

#1: Work with a healthcare professional with an exercise background (Kinesiologists, Physiotherapist) 

They can help you with:

• Effective progressions of exercise in a gradual manner (frequency, intensity, type & time) 
• Supervised exercise can increase confidence, motivation as you have someone else ensuring your accountability until you feel comfortable with your new routine 
• Education regarding delayed onset muscle soreness post exercise/physical activity and other road blocks that may come up 
• Sometimes it can be hard to see your own progress. If you’re feeling stalled or like you’re not reaching your goals quickly enough it can be helpful to have someone objective to talk to. They can help point out how you’ve progressed and problem solve and strategize to overcome any hurdles. 
  
  

#2: Practice Self-Compassion 

Self-compassion is the practice of giving yourself the same support & understanding you would give your loved ones when they make a mistake or face a challenge. 

When starting a new exercise goal, practice self-kindness & give yourself the space to try something new without feeling like you are failing if you’re not good at it right away, if things feel hard or if you miss a day or two. 

Read more on self compassion here

#3: Use a tracking platform and Celebrate the “little” WINS 

Tracking your workouts can be a helpful tool to keep you accountable and make sure you are progressing towards your fitness goals. 

At our clinic we use a home exercise program called Wibbi to send our clients exercise pictures, videos & parameters. Another unique feature of  Wibbi is that it offers a tracking service where you can follow along with your exercise program & check off your progress as you complete the home program. If you’re working with one of our clinicians they can show you the tracking feature of this program during your treatment sessions!

Keeping a log in the notes app on your phone is another simple way to track progress. 

You don’t have to use apps and technology for tracking if that’s not your style. Checking off on a calendar, or keeping track on paper are also great ways to stay accountable and track your progress.

How you feel about your current fitness level, health conditions, injuries and diagnosis can play a huge role in following through with exercise and sticking to a routine. 

Thoughts and feelings impact behaviours. This can work in your favour, and it can also lead to behaviours that don’t align with your goals when negative thoughts or feelings take over. With some tools and awareness it’s possible to work with negative thoughts and feelings and choose behaviours that are supportive of your goals! 

Dealing with a health condition or injury can be discouraging and can  bring up fear around movement and exercise. It’s very common to fear  hurting yourself further or making things worse. 

These are all very normal experiences, and there are ways to address them head on.

#1: Build Your Support Team 

Having a team of people behind you, supporting you, cheering you on and helping you overcome hurdles is so important.  

Each person on your team can provide different support and expertise to help you reach your goals. 

Physiotherapists can help you if you’re dealing with an injury, health condition, pain or limitation. They can provide treatment and  support you in building an exercise program that moves you towards your goals while supporting your health. 

Kinesiologists can help you develop an exercise program to progress you towards your goals while making any modifications and adjustments needed for, and to help address injuries, health conditions, and limitations. 

Osteopathic Manual Practitioners and Massage Therapists provide manual therapy that can help you manage injuries, pain and limited mobility.

Psychotherapists can help support your thought process and mental health. 

Registered Dietitians can help you develop nutrition and eating habits that will support your goals and health. 

Seeking help from healthcare providers with different areas of expertise can help ensure you are receiving optimal care & the treatment you need to start feeling your best while striving for your new goals. 

At Fit for Life Physiotherapy we have a multidisciplinary team that includes physiotherapists, massage therapists, kinesiologists, psychotherapists, registered dietitians and osteopaths who are all here to support you! 

#2: Ask your team questions and share your concerns, fears & frustrations

• Don’t be afraid to ask your healthcare provider questions about your diagnosis (ex. anatomy), prognosis (how long the recovery process may take) & treatment options (ex. what physiotherapy sessions will consist of etc.) 
• Share your fears and hesitations with your health care providers, coaches and trainers. 
• Your feedback during sessions is very important - you should feel involved throughout the treatment process & it’s important that you feel your goals are being addressed in a way that is MEANINGFUL and achievable for YOU! 
• If you are working with a personal trainer or coach as well as health care providers, get them in communication with one another so your team can be on the same page in helping you move towards your goals! 

There are times when embarking on a new fitness or health journey can feel lonely, especially if those close to you do not share your goals. 

Having a community and social aspect to your exercise and fitness routine can help you stay accountable and lets be honest - make it a lot more fun!

Recruiting a friend or family member to join you can be a great way to stay accountable, but that’s not always possible.

#1: Join a class 

• Group classes can be a great way to increase your social support as you can attend classes with individuals in similar situations to yourself. Exercise classes can help to increase your motivation for exercise as well as build a new circle of friends. 
• Many gyms offer group classes. Some gyms and fitness studios are entirely class based, and many community centers and city programs offer fitness classes for all ages! 
  
  

#2: Join an online community (apps, facebook) 

Online fitness/physical activity communities can also be a fantastic way to boost your social support when on the go. These communities can help you to remain connected to your peers & make new connections over greater geographical areas. 

Setting fitness and exercise goals and resolutions can be a great way to develop habits that will support and improve your health, but many people find it hard to follow through long term. 

It doesn’t have to be that way! 

This year, when setting your goals focus on the process and how you can address the barriers and roadblocks that will come up.

Set S.M.A.R.T goals, pick exercise and movement that you enjoy, build a support team, set up accountability and celebrate the little wins along the way! 

You don’t have to do it alone - our team is here to support you. 

Our Physiotherapists, Kinesiologist, Psychotherapist, Registered Dietitian, Osteopathic Manual Practitioners and Registered Massage Therapists can all play a role in helping you meet your goals.

 If you’re not sure where to get started, call us to book in a FREE 15 minute consultation and we will help guide you. If you’re ready to get started you can book here. 

Let’s make 2025 your healthiest year yet, by helping you stick to your fitness goals!