How to Set Yourself Up For Success in the New Year
The start of a new year tends to come with a lot of pressure. Efforts for new goals and new routines, but they’re often overpromised or unrealistic going from 0-100.
While the intentions are good, it’s easy to fall off because “changing” everything at once is completely unrealistic and can end up discouraging, while leaving the door open to want to wanting to throw in the towel.
If you want this year to be one where consistency lasts all year, your mindset should lean more on structure, flexibility, and consistency. Hitting every single workout, prepping every single meal, and reaching every single goal simply isn’t sustainable for everyday life. Progress isn’t perfect, it’s consistent effort that gets you there.
Here’s how to set yourself up for success in a way that’s realistic and sustainable:
1. Start With Structure, Not Intensity
One of the biggest mistakes people can make every January is going from zero to everything:
Training 6-7 days a week
Intense cardio
Cutting calories aggressively
Instead, ask yourself: “What is the minimum I can do consistently?” If you think that would be working out 5 days a week, start with 3. Once you master 3 days a week, move to 4, etc.
For most, structure can look like:
3-5 workouts per week
A mix of strength and cardio
A mix of home and gym workouts
At least 2 rest or recovery days
Consistency will always beat intensity.
2. A Simple Workout Routine
You don’t need a complicated plan to get results…!!! Simplicity and a balanced structure will get you there: fat loss, muscle gain, general fitness, endurance:
Option: 5 Days a Week
Day 1: Lower Body Strength
Day 2: Cardio (steady endurance focus or intervals)
Day 3: Upper Body Strength
Day 4: Cardio and Core or Stability
Day 5: Full Body or Long Zone 2 Cardio Endurance
Option: 4 Days a Week
2 Strength Days (upper / lower or full body x2)
2 Cardio Focused Days
Optional walking, mobility, or recovery on off days
3. Keep Workouts Simple **Especially at First
You don’t need new exercises every week or crazy circuits every session.
A solid workout usually includes:
4-6 strength movements
Mostly compound exercises
Controlled tempo
Enough rest to do the movements well
Example strength session:
Squat or hinge
Push
Pull
Single limb or stability exercise
Core
Progress comes best from doing the basics well, not constantly going after variety. Stick with a structured plan and stay consistent!
4. Cardio Doesn’t Have to Be Extreme
Cardio is one of the most misunderstood parts of training. You don’t need to run every day, destroy yourself with HIIT circuits, or “earn” your food.
A better approach:
2-3 steady cardio sessions per week
1 shorter interval session (optional)
Walking counts, especially if you’re consistent
Cardio is something that supports your life, not something that drains it (!!!)
5. Plan for Imperfect Weeks
This part matters more than any workout plan. Life will happen, you’ll miss workouts and some weeks won’t go as planned. Instead of quitting all together, ask: “What’s the next best choice I can make today?” Missing one workout doesn’t ruin progress, but quitting will.
Basically,
You don’t need a new year to start taking care of your body, but it is a great opportunity to build better systems.
Start small.
Stay consistent.
Let momentum build over time.
If you need help creating a plan that fits your schedule, goals, and lifestyle, that’s exactly what coaching is for.
For in person training or online coaching inquires, fill out the form below for more information:
https://www.kjseagsfit.com/11-coaching
