New Years Resolutions

The new year is a great time for you to get a fresh start from the holiday scene. Maybe you ate a little too much turkey and it has taken over your waistline and now you want to start a fitness resolution. Whether you need to exercise more, lose weight, or just cut back on fast food, there is no better time than now. But keeping a fitness resolution is easier said than done. So here are a few fitness tips for the new year to help you stay on track and get in shape in 2018.

1) Make a GoalGoal setting concept using acronym of SMART

Goals are the best way to measure your progress but general goals are hard to reach. Make sure you set smart (S.M.A.R.T) goals that are specific, measurable, attainable, reachable, and time-based.

In order to make SMART goals you should be able to meet these requirements:

  • Specific- What do you want to attain?
  • Measurable – Ho will you measure your success?
  • Achievable – Will you be able to achieve your goal?
  • Reachable – Choose a goal that fits your lifestyle
  • Time-based – When do you want to reach your goal by?

An example of a smart goal would be “I will add a new healthy recipe to my diet each week.”

2) Start Small

One of the biggest reasons we fail at keeping our fitness goals is because we try to do too much, so aim for smaller goals. Starting out with a goal of 5 to 10 minutes of exercise 5 days a week is understandable in the beginning, you can work your way up to 30 minutes.

3) Avoid Fad Diets

Diets can be very difficult to maintain, wouldn’t you agree? Not only that but some fad diets are harmful to your diet and some doctors even warn against trying them. Becoming fit means adding exercise and more healthy items to your diet, it doesn’t mean starving and depriving yourself. So avoid fad diets, they are often hard to stick to and bad for your health.

4) Find Your Motivation

When it comes to fitness, motivation is usually the hardest thing to figure out and the most important thing to keep you on your journey. Finding yours takes baby steps. Find what inspires you. Ask yourself why you want to lose weight. Is it to look better in your clothes or to stay around longer for your kids? Get clear on what you want and then use it to inspire you to stay focused.

Click Here for 9 Ways To Find Weight Loss Motivation

5) Eat Breakfast Every day


Improving your fitness means improving your diet and this starts with breakfast. Eating a healthy breakfast at least one hour after waking up will help give you the energy you need to get through the day.

Not only will you be able to work more effectively you will make healthier food choices all day long.

Plus you will stay full longer which will keep you from eating so much later on in the day. I don’t know about you but when I don’t eat breakfast I can’t function and I am hungrier at night and reaching for those late night snacks.

6) Choose Fun Exercises

Since this is all about hanging in there why would you want to do something you are not interested in? Have you ever forced yourself to get a fitness membership with hopes that it would motivate you to go with only the opposite happening? Why not do something you like? If you like to dance, join a dance class. If you like to swim, join a swimming class. By joining something you love you are more likely to hang in there.

Click Here For 10 Fun Exercises

7) Reward Yourself

Spa Woman. Female Enjoying Massage in Spa Centre.

This is a tip that most of us have used in the past but we probably have abused it. Have you ever lost 3 pounds and thought, “I can reward myself” so you ate a slice of cake? Were you really reward yourself or justifying a lapse in your goal?

When I say reward yourself, I mean treat yourself when you reach a milestone in a way that keeps you motivated to push forward.  So get yourself a massage, you deserve it!


Ways to Treat Yourself

  1. Buy workout outfit.
  2. Get a massage.
  3. Go see a new movie.
  4. Enjoy a staycation.
  5. Get a pedicure.
  6. Buy yourself fresh flowers.

8) Expect Lapse

A lapse is defined as a temporary failure of your memory, concentration, or judgment. This happens to all of us, especially when we are trying to lose weight and you should be prepared for these moments. If you don’t expect lapse you set yourself up for disappointments that may cause you to revert to your old ways. Take each step moment by moment and remember you always have another day.

9) Get A Buddy

There is nothing more motivating than when you have someone right by your side. When you have someone reaching for the same goal it is much easier to hang in there. So finding a friend (or partner) to get involved in your workouts and your diets is a great way to reach your fitness goals this year.

10) Get Enough Sleep

You may have heard this in almost every article I have posted but I can’t stress enough about the importance of sleep when it comes to our health. Our bodies require sleep in order to rejuvenate, grow muscles, and repair tissues. So getting 7 – 8 hours of rest after exercise is important so your muscles can repair and get ready for another workout.

Not to mention a good nights rest will give you the energy you need to get through the workout and properly function to make it through the day. You wouldn’t want to be tired during swim class now, would you?


Fitness can be a stressful part of our lives. As a busy parent, you may not have time to exercise or find it hard to maintain a healthy diet. This is a new year and what better time than now to try to to get your life back on track. Start by making SMART goals that are easier to reach and take it step by step. You already have a lot on your plate so don’t put more on yourself than you can handle.

Find what motivates you and choose a program that is interesting to you, don’t force yourself to do something you don’t want to do for the sake of it. Every milestone puts you closer to your goal, so take the time to celebrate your small triumphs.

Don’t sacrifice your sleep because you need it in order to lose weight. It is important for your muscles and your overall health. Take each day one day at a time.

Do you have a new year resolution to lose weight? Are there any tips you are going to use to help you maintain your goals? I would love to hear your stories so don’t hesitate to leave a comment below.

Remember to always talk with your physician before starting any exercise or weight loss program.


12 thoughts on “Fitness Tips For the New Year – 10 Tips To Help Your Success”

  1. Excellent advice, Melissa. I’m not a mother but I know a few and have one of my own. I think it’s interesting that you bring up stress in relation to exercising because the greatest of intentions can be crushed by the fear and dread that stress causes. Keep up the good work, it’s very useful.

    1. Hi Joseph,
      I appreciate the kind words and thank you for the comment, it is appreciated!

  2. Being that it is the new year I am taking my mindset change more seriously and being more focused.
    I enjoyed all these tips and what stands out for me is the goal setting, the fun exercising tip (yet it never is fun when the pain kicks in) and the sleep. Love my sleep.
    I find the motivation to be the hardest point in all of this. But once my mate and I started hitting the gym together we motivated each other to keep going and pushing ourselves to be there and on time.
    What other advice would you have for people looking for motivation?

    1. I agree that motivation is the hardest of all. One trick that is used not just with fitness but to complete any goal is to:
      Write down your goal, and then put it somewhere you can see it. This reminder can help you stay focused and make it easier to stay motivated. I had a pair of pants that I wanted to fit into and I kept those around for me to see and it kept me motivated. Another tip is to stay away from the scale because it can cause disappointment. Those are just a few here are more.Hope that helps and thanks for the comment!

  3. This is a well thought out article and some solid advice.

    Eating breakfast is important but didn’t realize this until you pointed this out. We definitely make an effort not to skip this ever again!

    Thank you for the list of 10 fun exercises. I will definitely have to implement some of these.

    The one I struggle with the most is getting enough sleep. Night time is my worst enemy. My mind starts reminding me of things to do and before I know it 4 am is here and being I get up everyday at 6a that poses a problem.

    Thank you for sharing. I look forward to more of your posts.

    1. Hi Barry,
      I am glad you found the information useful. I too had a struggle with sleep and it was the same as you, looking at the clock and it was so late and I had to get up at 7 am, so I understand. Thank you for sharing too!

  4. Thank you for doing this. I need some guidance and this site is a wonderful place to come. I feel de-stressed just looking at the calming pictures. I am not sure if I will do all of the suggestions but I am definitely starting with #1 and #7.

    1. Hi Sylvia,
      I am so glad you find the site calming that makes me feel useful. I think starting with #1 and #7 is great if it gets you to your goal than that is all you need. To your health, Sylvia, I wish you all the best!

  5. Wow great article about healthy tops for new years. I will bookmark it and will share with others for sure. You are really a good writer Melissa, I love reading your articles and now I have started recommending your website to others as well.

    1. Hi Sarah,
      I am glad you found the article useful. I truly appreciate your compliments. I thank you for the shares and for commenting.

  6. Thank you for this post. I am into fitness and my motivation is usually me signing up for a race to keep me on track. I am awful at getting a buddy but am in the process of finding one. Thank you for all of the great details!

    1. Hi Hannah,
      There are many ways to find a fitness buddy from apps to social media. I am reserved so I just stick with family and friends. My daughter(and my husband) who is only 8 is my workout buddy believe it or not. She is so motivating and she loves to do things with me. It is great because it is actually a great way to teach her healthy habits. Your dog(if you have one) can be your buddy too. I am glad you found the article useful, thanks for the comment!

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