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We are almost three weeks into the new year, 2025, the year you’ve committed to regain control of your health. Whether this be bettering yourself by incorporating fitness into your life, completing a fitness challenge, or getting back into said trousers. As you reflect on the first few weeks of the year, are you still energised by the enthusiasm of achieving your fitness resolution, or has the initial fervour been sedated by the realisation of the journey ahead of you? This is where habits come into play, serving as the linchpin for success in achieving your fitness resolution. 

Building habits may seem menial in the grand scheme of your pursuit, but their impact is profound. Rather than relying on motivation, or willpower, which can be fleeting, developing positive habits will influence your behaviour when it comes to realising your fitness goals. I always say, “consistency is key” and part of being consistent is establishing a routine that will influence positive behaviours. 

It takes approximately 21 days (some will say more and I don’t argue that but 21 days, or three weeks is a good starting point) for an activity to become ingrained in your routine. Therefore, instead of overwhelming yourself with an exhaustive list of resolutions, focus on one or two specific habits that align with your goals. This could be committing to having a packed lunch for work, rather than nipping out for a meal deal; Or laying out your gym kit the night before your morning workout. Simply put, small consistent habits pave the way for lasting transformation. Therefore, attaching positive behaviours with cues in your existing routine, will help increase their effectiveness. For instance, if your goal is to be more active throughout the day, why not start taking a 10-minute stroll after each meal. By associating food with steps you will inadvertently become more active. 

However, building habits alone is not the secret to achieving your fitness resolution. As overused a saying as it is; The journey is a marathon, not a sprint, and sticking to the plan is crucial. It's easy to get discouraged when immediate results aren't apparent, but the real magic happens through perseverance and consistency. The process is where the transformation unfolds, both physically and mentally. The results come in waves and cannot be scheduled, however through consistent effort you will experience the following changes. 

To begin with, you will notice physiological benefits, such as mental clarity, better mood and more energy. These effects can be realised from just one session, thanks to the power of endorphins. After a period of four to six weeks, you might begin to notice physical changes, such as looser fitting clothes if you are on a weight loss journey, or a stronger squat following a period of adaptation. These results will reaffirm your efforts in being consistently good over an extended period of time. You have now reached the two to three months’ milestone and people around you are noticing the changes. You might begin receiving compliments, and begin feeling a sense of self gratification for your efforts over the last several months. Finally, I am confident in saying and speaking from personal experience, that after 4-6 months of following a plan and sticking to the process, you’ll have developed lifelong behaviours to influence the success of your fitness goal. 

BUT, it all starts with one day at a time, one week at a time; Celebrate the small victories and acknowledge the progress made. By focusing on the process, you shift your mindset from the outcome to the journey itself. Each workout, every healthy meal, and the commitment to your fitness routine contribute to the compounding small wins you are accumulating, that will get you to your goals.

In conclusion, the new year is a great time to embark on a fitness journey, armed with the knowledge of the power of habits and the commitment to sticking to the process, plus that little bit of added New Year’s motivation. Embrace the small changes, build them into your daily life, and trust the journey. Through the cultivation of positive habits and a resilient commitment to the process, you'll not only achieve your fitness goals but also develop life long behaviours to lead a healthier lifestyle. Here's to a year of transformative habits and a fitter, stronger you!

Your truly,

@tylerbarthezfitness