Introduction: Why Most Fitness Resolutions Fail (and How to Succeed) Part 1

Hey there, Best at Training community!
Let’s start with the truth: most New Year’s resolutions fail. Research shows that by February, approximately 80% of people abandon their resolutions (U.S. News & World Report). Imagine starting strong in January, only to feel defeated by February. Sound familiar? You’re not alone—most people struggle because of outdated approaches.

The problem isn’t you—it’s the strategy. Many dive in too fast, set unrealistic expectations, and burn out before seeing results. At Best at Training, we believe your fitness journey deserves better.

This year, let’s focus on doing things differently. With expert guidance and a proven plan, we’ll help you create a strategy that’s realistic, manageable, and designed for lasting success.

Welcome to our ultimate guide to achieving your fitness goals. We’ll walk you through every step, from setting the right goals to staying consistent for the long haul. Whether you’re here to lose weight, build muscle, or simply feel better, you’re in the right place.
Ready? Let’s make 2024 your year for real, sustainable change.

Step 1: Setting Realistic Fitness GoalsWhy Goals Matter
Think about a road trip. Would you hop in the car without knowing where you’re headed? Of course not! Fitness works the same way—you need a clear destination to stay on track. Goals provide direction, focus, and purpose for your workouts.
But here’s the kicker: not all goals are created equal. Vague aspirations like “get fit” or “lose weight” are hard to achieve because they lack clarity. That’s where SMART goals come in.

How to Set SMART Goals
SMART goals are specific, measurable, achievable, relevant, and time-bound. Research shows that SMART goals improve adherence to fitness plans by creating structure and accountability (American Journal of Lifestyle Medicine, 2015).
Here’s how to craft a SMART goal:

• Specific: Clearly define what you want. (Example: “I want to lose 10 pounds.”)
• Measurable: Track your progress with concrete metrics. (Example: “I’ll weigh myself weekly.”)
• Achievable: Set goals that challenge you but are realistic. (Example: “I’ll exercise 3 times per week.”)
• Relevant: Make sure your goal aligns with what truly matters to you. (Example: “I want to feel more energetic for my kids.”)
• Time-Bound: Give yourself a deadline to create urgency. (Example: “I’ll achieve this in 12 weeks.”)

Example SMART Goal
Instead of saying, “I want to lose weight,” try:

• “I will lose 10 pounds in 12 weeks by exercising 3 times a week and prepping healthy lunches.”

Start Small and Build Momentum
Big goals are exciting but can also feel overwhelming. The key is to start small and create habits that build over time.
Week 1 Action Step:
Write down your big goal and break it into smaller milestones.

• Big Goal: Run a 5K in 3 months.
• Month 1 Milestone: Jog for 15 minutes nonstop.
• Week 1 Action: Walk 5 minutes, jog 5 minutes, repeat 3 times.

Every step forward counts, no matter how small.

Pro Tip: Visualize Success
Close your eyes for 30 seconds and imagine how you’ll feel when you hit your first milestone—stronger, healthier, and proud of yourself. Visualization improves focus and motivation by activating the brain’s motor pathways (Neuropsychologia, 2008).

Pair your visualization with a habit cue, like visualizing your next workout while tying your shoes. This small practice reinforces consistency and primes your mind for success.

Step 2: Self-Assessment—Know Where You’re StartingWhy Self-Assessment is Key
Picture this: You’re building a house. Before you lay the foundation, you need to know what materials you’re working with. Fitness works the same way—understanding your starting point helps you track progress, tailor your plan, and set yourself up for success.

Whether you’re just getting started, returning to fitness, or already in the groove, self-assessment gives you clarity and confidence. Knowing where you stand today creates the blueprint for where you’re going tomorrow.

Reflect on Your Current Fitness Level
Take 5–10 minutes to reflect honestly on where you are today. Write your answers in a journal, on your phone, or wherever feels right. These benchmarks will show you how far you’ve come later.


Questions to Ask Yourself:

1. 1. How active are you right now?Why It’s Important:
   Understanding your current activity level establishes a baseline for your fitness journey. It helps you identify whether you’re mostly sedentary, moderately active, or highly active, which is crucial for tailoring your plan. For example:
   
   • If you’re sedentary, your first goal might be simply increasing daily movement, such as walking more.
   • If you’re moderately active, your plan can focus on refining workouts or introducing progression.
   Takeaway: Knowing where you stand ensures that your goals are achievable and realistic, reducing the risk of burnout or injury.
   2. How many days per week do you exercise?Why It’s Important:
   This question reveals your current commitment level and how much time you’re dedicating to structured workouts. It also helps you identify opportunities for improvement, such as increasing frequency or optimizing the quality of your sessions.
   For example:
   
   • If you’re only working out sporadically, consistency might be your first goal.
   • If you’re already exercising 3–4 days a week, you might focus on improving workout intensity or adding variety.
   Takeaway: Understanding your workout frequency helps you create a plan that aligns with your schedule and builds on your current habits.
   3. Do you track daily movement, like steps or light activities?Why It’s Important:
   Tracking daily movement provides insight into your overall activity level, not just structured workouts. Non-Exercise Activity Thermogenesis (N.E.A.T.), like walking, cleaning, or taking the stairs, plays a significant role in your daily calorie burn and overall health.
   For example:
   
   • If you average 3,000 steps a day, increasing to 5,000–6,000 steps can improve your health without requiring formal workouts.
   • If you already track steps, you can look for ways to incorporate even more movement into your routine.
   Takeaway: Tracking movement ensures you’re mindful of how active you are throughout the day, allowing for incremental improvements that contribute to long-term success.
   4. What’s your current fitness ability?Why It’s Important:
   Assessing your fitness ability (e.g., strength, endurance, mobility) helps you identify where to start and what areas need improvement. Knowing your limits ensures that your plan is safe, effective, and tailored to your needs.
   For example:
   
   • Testing your ability to hold a plank or perform push-ups shows your core and upper body strength.
   • Mobility tests (e.g., squats or toe touches) reveal whether you need to work on flexibility or joint health.
   Takeaway: A clear understanding of your fitness ability allows you to track meaningful progress and celebrate improvements over time.
   

Bodyweight and Strength TestsTracking your strength and endurance over time is motivating and helps you spot areas for improvement.
Bodyweight Test:

• How many push-ups or squats can you do?
• Can you hold a plank for 30 seconds?

Strength Test (if comfortable with weights):

• How much weight can you lift safely for 5–8 reps (e.g., squats, bench press, deadlift)?

Mobility Test
Mobility is the foundation of safe and effective training. Improving your range of motion reduces injury risk and enhances performance.
Quick Assessments:

1. Overhead Reach Test (Shoulder Mobility):
   • Can you touch the wall with your hands while keeping your lower back and head flat against it?
2. Squat Test (Hip and Ankle Mobility):
   • Can your hips lower below your knees without your heels lifting?
3. Hamstring Reach Test (Posterior Chain Flexibility):
   • Can you touch your toes while keeping your legs straight?

Take Action—Track 3 Simple Metrics This Week
Now that you’ve reflected, it’s time to put it into action. Choose 3 metrics to track for the next 7 days.

1. Activity:
   • Track daily steps using a fitness tracker or smartphone. Aim for consistency, not perfection.
   • Goal: Log your average steps and increase them by 10% next week.
2. Fitness Performance:
   • Choose one benchmark:
     • Push-ups: How many can you do in 60 seconds?
     • Plank: How long can you hold it?
     • Cardio: How far can you walk or jog in 10 minutes?
3. Mobility:
   • Pick one test (e.g., overhead reach) and perform it again at the end of the week.

Pro Tip: Celebrate Your Starting Point
Your starting point isn’t a limitation—it’s your launchpad. Each improvement, no matter how small, is a step closer to your goal.

Step 3: Nutrition—Fueling Your Fitness GoalsWhy Nutrition is Your Foundation
You’ve set your goals and assessed your starting point—now it’s time to tackle the game-changer: nutrition. You’ve probably heard the phrase, “You can’t out-train a bad diet.” It’s true! Proper nutrition supports everything from fat loss and muscle gain to recovery and energy levels.
The best part? Eating for your goals doesn’t have to be complicated. With a few simple steps, you can build a balanced nutrition plan that works for your lifestyle.

Understanding Macros: The Building Blocks of Nutrition
Macros, short for macronutrients, are the nutrients your body needs in large amounts for energy and recovery. Each plays a unique role:

• Protein: Repairs and builds muscle.
  • Sources: Chicken, fish, tofu, eggs, Greek yogurt, protein shakes.
  • Goal: Include a protein source with every meal.
• Carbs: Provide energy for workouts and support recovery.
  • Sources: Whole grains, sweet potatoes, fruits, vegetables, oats.
  • Goal: Prioritize complex carbs for steady energy levels.
• Fats: Support hormone regulation, brain health, and long-lasting energy.
  • Sources: Avocados, nuts, seeds, olive oil, fatty fish.
  • Goal: Include healthy fats in moderation to balance your meals.

How to Calculate Your Macros
Think of your nutrition like building a plate. Macros are the ingredients, and calories determine the plate size.
Step 1: Find Your Daily Calorie Needs
Your calorie needs depend on your age, weight, activity level, and goals (e.g., fat loss, maintenance, or muscle gain). Use a trusted app like MyFitnessPal to determine your Total Daily Energy Expenditure (TDEE).
Step 2: Divide Your Calories into Macros
Each macro contributes a specific number of calories:

• Protein: 4 calories per gram.
• Carbs: 4 calories per gram.
• Fats: 9 calories per gram.

Example macro splits:

• 40% carbs, 30% protein, 30% fats for balanced fitness goals.
• 50% carbs, 25% protein, 25% fats for endurance training.

Pro Tip: Use a macro-tracking app like MacroFactor or MyFitnessPal to log your meals and simplify the process.
Simplifying Meal Prep
Meal prep doesn’t have to be overwhelming. Start small and focus on consistency.
3 Steps to Easy Meal Prep

1. Plan Ahead: Write down 3–4 simple meals you enjoy.
   • Example: Grilled chicken, roasted sweet potatoes, and steamed broccoli.
2. Batch Cook Staples: Prepare proteins, carbs, and veggies in bulk. Store them in containers for easy assembly.
   • Example: Cook a large batch of quinoa and roast a tray of mixed vegetables.
3. Build Balanced Plates:
   • Half your plate: Non-starchy veggies (e.g., spinach, broccoli).
   • A quarter of your plate: Lean protein (e.g., turkey, tofu).
   • A quarter of your plate: Complex carbs (e.g., brown rice, sweet potatoes).
   • Add a serving of healthy fats (e.g., avocado, olive oil).

Calories and Lifestyle: Sedentary vs. Active
Your calorie needs vary based on how much you move throughout the day:

• Sedentary Lifestyle: Little movement outside daily tasks.
  • Example: Desk job, minimal exercise.
• Active Lifestyle: Regular exercise combined with daily movement burns more calories.
  • Example: 10,000 steps per day, 3 strength workouts per week.

Why Steps Matter (N.E.A.T.)
Non-Exercise Activity Thermogenesis (N.E.A.T.) includes all the calories you burn through daily movement like walking, cleaning, or gardening. Small lifestyle changes—like taking the stairs or parking farther away—can boost your calorie burn.

Nutrition for Women: Why Your Cycle Matters
For women, hormones can affect energy levels, appetite, and weight fluctuations throughout the month. This is normal! Tracking weight relative to your cycle helps you focus on trends instead of daily changes.
How to Track

1. Weigh yourself at the same time each week (e.g., Monday morning).
2. Compare weights during the same phase of your cycle (e.g., the week before your period).

Pro Tip: Don’t let daily fluctuations discourage you. Focus on trends and progress over time.

Action Plan for This Week
Here’s how to start fueling your fitness goals:

1. Track Your Weight: Record it weekly to monitor trends.
2. Use a Macro App: Calculate your daily macro needs and log meals for 3 days.
3. Track Your Steps: Aim for at least 6,000–10,000 steps per day to increase activity.
4. Prep 1–2 Balanced Meals: Choose a day to batch cook and start building the habit.

By now, you’ve laid the foundation for a successful fitness journey. From setting realistic goals to understanding your starting point and dialing in your nutrition, you’re equipped with the tools to build momentum and create healthy habits.

Remember, progress is about small, consistent steps, not perfection. Each meal you prep, step you track, or habit you strengthen brings you closer to your goals.

Stay tuned for Part 2, where we’ll dive into designing your perfect workout plan, building consistency, and developing a strong mindset to ensure long-term success.

Ready to take the first step today? At Best at Training, we’re here to guide you with personalized support and expert advice. Whether you need help with nutrition, workouts, or accountability, we’ve got your back.

Contact us to schedule your free consultation and take charge of your fitness journey now!






References

1. U.S. News & World Report. (2018). Why New Year's Resolutions Fail. Retrieved from https://health.usnews.com/wellness/articles/why-new-years-resolutions-fail
   
2. Gollwitzer, P. M. (2015). "SMART Goals in Lifestyle Medicine." American Journal of Lifestyle Medicine. DOI: 10.1177/1559827614561263
   
3. Guillot, A., & Collet, C. (2008). "Construction of the Motor Image: A Review of Evidence." Neuropsychologia, 46(4), 927–941. DOI: 10.1016/j.neuropsychologia.2007.10.011
   
4. Thomas, D. M., et al. (2012). "Why Do Individuals Not Lose More Weight from an Exercise Intervention at a Defined Dose?" Obesity Reviews, 13(10), 835–847. DOI: 10.1111/j.1467-789X.2011.00912.x
   
5. Levine, J. A. (2004). "Non-Exercise Activity Thermogenesis (NEAT)." Proceedings of the Nutrition Society, 62(3), 667–679. DOI: 10.1079/PNS2004398
   
6. Casazza, K., et al. (2003). "Menstrual Cycle and Weight Fluctuations." The American Journal of Clinical Nutrition, 77(6), 1399–1403. DOI: 10.1093/ajcn/77.6.1399