Nicole Brar

Fitness Instructor & Nutritionist

How To Achieve New Year Fitness Goals

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New year fitness goals

As a health and nutrition coach, I have seen many clients set New Year’s health and fitness goals. People get a surge of motivation at the start of the year. 

However, a lot of people end up abandoning their goals. Let’s find out why, and what you can do to change that. 

What Percentage of People Quit Their New Year’s Fitness Goals?

Forbes published a study about new year’s resolutions, and quite a few people set out health goals for New Years. 48% want to improve fitness, 34% want to lose weight, and 32% want to improve their diet.

But how many people actually stick to these goals? The same study found that the majority of people quit their goals somewhere in the 2-4 month mark. 

So, most people aren’t sticking to their fitness goals. How can you make sure you aren’t a part of this statistic?

3 Tips For Achieving Fitness Goals For New Year

Before we get into tips, we need to talk about why people quit their goals. Typically, people set a really ambitious goal for themselves. New Year, New Me, right? The thing is, you can’t change yourself overnight just because the year changed. When people have unrealistic expectations, the enthusiasm wears off and they quit. 

So, let’s get into the tips.

1. Set Intentions, Not Just Goals

Instead of setting a goal, set an intention. Typically, when people set a goal, they get really specific about it. This is good for goals, but people don’t stick to their New Year’s goals, so don’t set any! Instead, focus on why behind your goal. 

For example, many people set a goal to lose weight. Instead, your intention could be to improve your overall health or feel more energetic. Be a little bit vague about it on purpose. That way, if you miss a gym session, you won’t feel like you’ve already fallen off the bandwagon and give up altogether.

2. Start Small and Stack Your Habits

Start with small, manageable changes and gradually build upon them. For example, you may decide that you want to start going on walks every day. That would be a goal, but we’re setting intentions. So your intention could be to walk more than you currently do. Start going on one extra walk every week. Once that is fully ingrained into your routine, add another day. So on and so forth.

3. Reframe Your Thinking Around New Year’s Goals

If you look at nature during the winter months, plants and animals are not ultra-productive right now. The same goes for people. It’s a time where, naturally, we would be conserving our energy. Don’t be so hard on yourself if you aren’t as active as you would like to be. Use this time to plan and set foundations for yourself. You may find that you just feel more active in the spring, and that’s okay.

How Do Mini Goals Help A Physical Fitness Program?

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How do mini goals help a physical fitness program

Do you struggle to stay on track with your big fitness goals? What if I told you it could be a little bit easier?

Today, let’s explore a key concept in achieving fitness success: mini fitness goals. For many, embarking on a fitness journey can be daunting, especially when faced with large, long-term objectives.

This is where setting mini goals for fitness becomes a game changer.

What is a Mini Fitness Goal?

A mini fitness goal is a small, achievable target set within a short time frame. Your goals should be specific, measurable, realistic, and time-bound. They serve as stepping stones toward larger fitness aspirations, making the journey more manageable and less overwhelming.

3 Tips to Set Mini Fitness Goals

  1. Be Specific and Measurable: Instead of a vague goal like “get fit,” aim for something concrete, like “increase upper body strength.” This makes tracking progress and achieving the goal more feasible.
  2. Choose a Realistic Time Frame: Set short term goals you can accomplish within a few weeks or a month. This helps maintain motivation and a sense of accomplishment.
  3. Align with Your Long-Term Fitness Vision: Ensure your mini goals contribute to your overall fitness goal. Whether it’s weight loss, running a 5k race, or improving fitness level, each mini goal should be a relevant step in that direction.

Examples of Mini Fitness Goals

  • Lose 1% Body Fat in 30 Days: A focused and realistic goal that contributes to a larger weight loss plan.
  • Jog Three Times a Week: This is a great starting point for someone aiming to run a 5k race.
  • Add One More Day of Strength Training to Your Routine: For those looking to enhance muscle tone and overall body strength.

Remember, the key to achieving good fitness goals is consistency and perseverance. As a personal trainer, I encourage you to celebrate each small victory along the way. These mini goals are not just milestones. They are powerful motivators that keep you on track in the long run.

What Is The Difference Between Yoga and Pilates?

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What is the Difference Between Yoga and Pilates?

Life is hectic, I get it. Sometimes our health and fitness takes a back seat with everything going on. But, health is wealth, and finding an effective, enjoyable exercise that fits into your life is vital.

Two popular choices are yoga and pilates. While they share some similarities, they do have some key differences. Understanding what is the difference between yoga and pilates can guide you in choosing the right practice for your needs.

What Is Yoga?

Originating in ancient India, yoga is more than just a form of exercise. It’s a spiritual practice that focuses on the mind, body, and spirit.

There are various types of yoga, from the gentle Hatha yoga to the more intense Vinyasa. Yoga poses, or asanas, can help you:

  • Improve flexibility
  • Increase strength
  • Enhance lung capacity through mindful breathwork
  • and more!

Practicing yoga not only helps you become physically and mentally stronger but also promotes inner peace and mindfulness.

What Is Pilates?

Pilates is a more recent invention, created by Joseph Pilates in the early 20th century. Pilates focuses on controlled movements to build strength and flexibility, particularly in the core. This practice emphasizes

  • Posture
  • Balance
  • Core strength

The benefits of pilates include improved muscle tone, better posture, and increased flexibility.

3 Differences Between Pilates and Yoga

Core Focus vs. Holistic Approach

Pilates centers heavily on physical conditioning, especially strengthening the core muscles. It’s an excellent choice for those looking to tone their bodies and improve their posture.

In contrast, yoga offers a more holistic approach. It encompasses spiritual elements and focuses on aligning the body, mind, and spirit.

Controlled Movements vs. Flowing Poses

Pilates emphasizes precision and controlled movements, making it an extremely focused form of exercise that targets specific muscle groups.

Yoga, however, often involves flowing sequences (as in Vinyasa yoga) or holding poses for longer periods (as in Hatha yoga). This improves flexibility and balance.

Spiritual Element

Yoga incorporates a spiritual aspect that pilates does not. Yoga class may involve meditation and breath work to enhance mental well-being. Pilates tends to be more physically oriented, focusing on the efficiency of movement.

5 Tips For Staying Motivated On Your Fitness Journey

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As a fitness instructor and nutritionist, I know how challenging it can be to stay motivated on your fitness journey. It’s easy to start strong, but maintaining that motivation for the long term can be tough. That’s why I’m here to share my top 5 tips for staying motivated on your fitness journey.

woman wearing athletic clothing chopping a pear in her kitchen next to a bowl of fruit

How To Stay Motivated To Exercise: 5 Tips

Set achievable goals

Setting goals is a great way to stay motivated, but it’s important to make sure they are achievable. Start with small goals that you know you can accomplish, and then gradually increase the difficulty. This will give you a sense of accomplishment and help you stay motivated.

Find a workout buddy

Working out with a friend is not only more fun, but it can also help you stay accountable. When you have someone to exercise with, you’re less likely to skip a workout or make excuses. Plus, you can cheer each other on and celebrate your progress together.

Mix it up

Doing the same workout every day can get boring quickly, so it’s important to mix it up. Try new exercises or workouts to keep things interesting and challenge your body in new ways. You can also try different types of fitness classes or workout programs, like VR Fitness classes, to keep things fresh.

Track your progress

Keeping track of your progress can be incredibly motivating. Use a fitness app or journal to record your workouts, track your progress, and set new goals. Seeing how far you’ve come can be a powerful motivator to keep going.

Reward yourself

Finally, don’t forget to reward yourself for your hard work. Treat yourself to a massage, a new workout outfit, or a healthy meal after hitting a major milestone. Celebrating your accomplishments can help you stay motivated and on track.

Conclusion: Finding Motivation

Staying motivated on your fitness journey can be challenging, but by setting achievable goals, finding a workout buddy, mixing up your workouts, tracking your progress, and rewarding yourself, you can stay motivated for the long term. Remember, fitness is a journey, not a destination. Keep pushing yourself and enjoy the ride!

6 Habits For Staying Fit & Healthy

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woman doing yoga in a garden

Your health is everything, and it is so important to take care of it. You only get one body, after all! No matter where you are on your fitness journey, incorporating some key habits will help ensure your health in the long run.

Nicole Brar has worked as a fitness instructor in her local area for more than 15 years and is passionate about exercise and nutrition. Today she shares her top 10 habits for staying healthy.

  1. Incorporate exercise in a way that is sustainable for you. Especially if you are trying to lose fat, you need to exercise in a way that you can maintain. If you exercise a lot to lose weight, then stop exercising as much, and the weight will come back. 
  2. Drink plenty of water. Our bodies are 70% water, and it is so important to drink enough of it. Most people only reach for water when they are really thirsty. 
  3. Walk whenever possible. Many people are used to driving their cars everywhere but try to think of some ways you can take more steps. Park farther away from the grocery store or even just take a walk around the block every day.
  4. Improve your cooking skills! One of the best ways to get more nutrition into your diet is to skip the takeout and cook at home. Plus, you can change up the recipes to your personal taste. 
  5. Do a combination of cardio and weight training. If you are looking to lose fat, cardio burns a lot of calories, but weight training helps your body burn more calories in general. 
  6. Remind yourself that anything is better than nothing. If the only thing you can manage to do today is a 10-minute workout, do it, and congratulate yourself for it.