Beyond the Resolution
We’re nearing the end of January - a time when many New Year’s resolutions have already fallen by the wayside. Gyms that were packed the first Monday of the year are beginning to clear out, and the shining excitement we all had of “new year, new me” is likely fading fast. Maybe you're already feeling the sting of unmet goals that you’d set for yourself for 2025, or perhaps you’ve had to restart over once or twice already.
If so, I can guarantee you’re not alone.
This isn’t due to a lack of ambition; many of us set out with earnest intentions, we want what’s best for ourselves first and foremost. But too often, those intentions rely on short bursts of enthusiasm rather than steady, sustainable habits. It’s the start of a new year and the promise that may bring, or the 6 weeks leading up to a summer holiday where we attempt to undo the excess of early year over-indulgence. Yet as with any long-term investment, lasting health and fitness gains come from consistent contributions, not sporadic lump sums. The goal shouldn’t be to “get” in shape for a specific moment in time, but to reach a level of health and fitness that supports us in our goals and everyday lives.
The “January Phenomenon” has always interested me both from a health and behavioural science perspective. We see the same patterns every year: individuals dive headfirst into extreme workout programmes, adopt restrictive diets and detoxes, or set loft goals that would require a radical lifestyle overhaul from their current behaviours. That initial intensity can feel energising, even exhilarating. There’s power in the belief that “maybe this year it can be different for me”. But once the novelty wears off, real life sets back in - old habits, work deadlines, family obligations, just plain old fatigue. Suddenly the thought of squeezing in that daily high-intensity session at the gym, or the 5k after work regardless of the wonder that is a UK winter, all starts to feel impossible to maintain.
It was so easy to keep to those strict eating rules having had Christmas and New Year’s as a barometer of how much you could indulge, now it’s far more demoralising to keep your protein intake up and still avoid the last of the Quality Streets still lingering in the house.
But we all know deep down, consistency trumps intensity.
Think of your health and fitness like a long-term savings account. Dropping a huge sum once might yield a potential quick return, but without continued contributions, it won’t grow much further. Consistency, on the other hand, builds momentum. Small, regular investments into your fitness and well-being - like two 30-min resistance training sessions a week, or a daily commitment to maintaining a step count or hydration level - can lead to significant payouts over time.
Sustainability
Extreme measures often lead to burnout. Whilst some individuals can undertake radical behaviour changes and goal-setting measures, consider yourself safe in the centre of the behaviour change bell-curve. A schedule that you can realistically follow for months (or even years) on end, has a much better chances of sticking.
2. Adaptability
Life is inherently unpredictable. Consistent, flexible routines adapt more easily to shifting patterns, unexpected obligations, or low-motivation days. Having a back-up plan in the event of chaos helps to maintain order. If you can’t make your spin class on time, streaming sites like YouTube and Netflix have a host of 20-30mins high-intensity home workouts that can enable you to tick the box for the day. Not ideal, but a win all the same.
3. Compounding Effect
One workout in itself isn’t going to push the needle much on your health and fitness. Much like our savings account analogy from earlier, it’s small actions repeated that result in compound returns. An extra 1000 steps here, a nutritionally balance meal there, and before you know it, you’ve established a sustainable routine that propels you forward.
So how do we go about taking the actionable steps to building this sustainable routine?
Set Manageable Goals
Be clear with your intention and be honest with your reason “why”. Recognise what your key performance indicator is going to be. Apply a timeframe that is realistic and aligned with your goals and behaviours.
2. Make It Enjoyable
Yes, it might not feel great in the 24hrs after a gym-session when you’re struggling to walk up the stairs without your legs screaming back at you. But enjoyment breeds consistency, and consistency breeds success. If structured exercise inside a gym isn’t for you, no problem at all. Whether it’s dancing, hiking, a home treadmill or bike - pick activities that you fundamentally like doing.
3. Plan for Imperfection
Life happens. Schedule buffers for days when motivation dips or responsibilities ramp up. Booking a 6pm class when you finish work at 5:30pm, and a 30-min commute, leaves you with a strong likelihood of missing your class on a regular basis should you encounter even light traffic. Have a simple alternative you can fall back on.
4. Track Progress Lightly
A progress journal or fitness app, like the IFT Coaching App, can of course help, but as ironic as it sounds, don’t let perfect tracking become a new source of stress. Focus on noticing patterns and changes in your behaviour and celebrate the small victories as and when they come.
By February, the thrill of New Year’s resolutions will have likely passed, but your health and well-being don’t hinge on a single calendar month. Choose consistency over intensity, you’re investing in a future version of you where day-to-day actions accumulate into long-lasting (hopefully lifelong…) results. Sure, there will be obstacles and off-days, illness and injuries, but a sustainable routine weathers those storms when they arrive, which they inevitably will.
Ultimately, our health and fitness across the lifespan resembles a steady climb rather than a few fleeting sprints. It’s about making a routine fit your life, not the other way round. As any savvy investor knows, small, regular contributions to your “health pension” can lead to tremendous gains over time - far outlasting the highs and lows of January’s resolutions.