Achieve Your Fitness Goals This Year with Expert Advice

As the New Year approaches, many individuals are preparing to embark on fitness journeys. According to Dustin Beach, owner and head trainer of Positive Movement Fitness, setting achievable fitness goals is crucial for maintaining motivation and success. Beach shared insights during an appearance on CTV Your Morning Ottawa, emphasizing the importance of intrinsic motivation and realistic goal-setting.

Identify Your Strengths and Motivation

Finding a personal reason for pursuing fitness is essential. Beach suggests that motivations can vary widely, from a general interest in a specific activity to a desire for increased energy or improved health. He explains, “Let’s assume you’re someone that has run in the past and you’re like, ‘I haven’t run in a little while.’ Maybe for this person, signing up for a running group or signing up for a race — we’ve got Ottawa Race Weekend in May — that could be the kicking point that they need to stay in the habit and find some intrinsic motivation.”

Setting smaller, manageable goals is crucial to avoid feelings of discouragement. Beach cautions against taking on too much all at once, stating that many people tend to adopt overly ambitious resolutions at the beginning of the year. He notes, “A lot of people, January 1 hits, and they’re like, ‘I’m going to start taking supplements. I’m going to do protein in the morning, change the diet. I’m going to be at the gym every day. I’m going to stretch at night.’ It’s too many things. It’s unsustainable.”

Establish Sustainable Habits

Beach highlights the importance of building sustainable habits by focusing on realistic goals. He identifies common setbacks that can disrupt fitness routines, including vacations, illness, and social events. To combat these challenges, he recommends starting with a few workouts each week rather than overwhelming oneself with lofty aspirations.

“If it’s running or working out, maybe it’s a couple times a week,” Beach suggests. He advises that individuals might consider meeting a friend for a run or committing to a personal trainer or class. This approach not only fosters accountability but also makes fitness a part of one’s routine rather than an afterthought.

Committing to a longer-term goal can significantly enhance the likelihood of success. Beach recommends a timeframe of around six months. He explains that the initial phase of establishing a fitness habit can be challenging, often involving discomfort and fatigue. “You can list them: I’m sore all the time. I’m tired. I just got home from work and I don’t want to go workout. I don’t know how to do this,” he said.

However, after approximately half a year of consistent effort, individuals typically begin to notice substantial benefits. Beach states, “Six months down the road, what we typically see is, ‘Wow, I can’t imagine life without fitness.’” At this point, the positives, such as increased energy, improved mood, and physical changes, outweigh the initial challenges.

Maintaining the habit becomes easier over time, with individuals finding it simpler to return to their routines even after breaks. Beach emphasizes that while the initial hurdles may be daunting, persistence leads to rewarding outcomes.

In summary, as people set their fitness resolutions for 2026, focusing on intrinsic motivation, setting realistic goals, and committing to a sustained effort can pave the way for long-term success. By following these principles, individuals can ensure that their fitness journeys are both fulfilling and sustainable.