Sticking to Your Goals: How to Maintain Motivation Beyond January

March 15, 2024

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Sticking to Your Goals:

How to Maintain Motivation Beyond January


As the New Year's buzz fades, many find their fitness resolutions losing steam. However, staying motivated is key to achieving long-term fitness goals. In this blog, we'll explore actionable strategies to keep you on track so you can achieve the health goals you set out for yourself in January and stay motivated all year long.


Reflect and Reframe:

Take a moment to reflect on why you embarked on your fitness journey. Was it to feel stronger, boost energy, or improve overall health? Identify any obstacles hindering your progress and break down your goals into smaller, manageable steps. By reframing your mindset and focusing on a few key goals and achievable tasks for each goal, you'll regain momentum.


Reignite Your Passion:

Rediscover your initial excitement for fitness by visualizing the benefits of reaching your goals. Whether it's envisioning yourself crossing the race finish line or being able to PR on your back squat, reconnect with your "why." Seek inspiration from like-minded communities, success stories, or motivational quotes to be inspired. 


"It is very helpful to start with a goal in mind," says Trey Job, Chief Athletic Officer at Athlete Training and Health. "Especially one that is personal to you that brings some sort of emotional drive to make it to completion."



Build Accountability:

Accountability can be a powerful tool in staying motivated. Share your fitness goals with a workout buddy, join a group fitness class, or participate in online challenges. Tracking your progress and celebrating milestones along the way will keep you accountable and motivated to push forward. 


At ATH, ATHletes can track their progress on their phone using an app that comes with their membership called Teambuildr. It allows you to see your workout of the day, log reps and sets and take videos so you can ask your coach for feedback. You can even use the progress you've tracked to try and beat your last best set - making it a fun competition against yourself to keep things interesting!


Reassess Nutrition:

Reassess whether the nutrition goal you made was relevant, realistic, and sustainable.


“Oftentimes I see people ‘fall off’ their resolutions because they're overly restrictive,” says Meredith Parmley, MS, RD, CSSD, LD, Sports Dietitian with the Memorial Hermann Rockets Sports Medicine Institute. “Focus instead on adding nutrition rather than cutting foods out. For example, instead of ‘cutting out carbs’ try ‘add a serving of veggies to each meal’." 



Foster a Growth Mindset:

Approach setbacks as learning opportunities rather than roadblocks. Embrace the journey of self-improvement and focus on progress, not perfection. Cultivate resilience and adaptability by incorporating variety into your workouts and experimenting with new exercises or routines. 


“Set short-term daily or weekly goals that are easy to achieve,” says Dr. Noor Alzarka, MD, MPH, CAQSM, Primary Care Sports Medicine physician with Memorial Hermann. As you reach this goal over and over again, that action or repeated behavior will naturally become a healthy habit that propels you forward toward your long-term goals.


Inject Fun and Variety:

Fitness should be enjoyable, not a chore. Explore different activities that excite you, whether it's hiking, dancing, or trying a new fitness class. Mix up your routine to keep things interesting and prevent boredom. Remember, finding joy in the process is essential for long-term success.


In our group classes at ATH, we program every workout for not only maximum results but also VARIETY! The last thing we want is for you to get bored with your fitness routine, so we work hard to keep that from happening.


Practice Self-Compassion:

Be kind to yourself on your fitness journey. Acknowledge that progress may not always be linear, and setbacks are a natural part of the process. Avoid negative self-talk and instead, focus on self-care and self-compassion. Forgive yourself for slip-ups and continue moving forward with renewed determination. "When we are planning goals," says Job, "we're usually in a motivated state of mind. It can be helpful to make note of what progress can look like on a 'bad day' and keep pushing forward on a harder day."


Also, don't let a "slip become a slide". Parmley recommends, “Say you have a cookie at a work event. Instead of thinking ‘Well, I already had one, the rest of the day is shot’ and continuing to eat more cookies, allow yourself to enjoy that one cookie and then get back into your dietary pattern to progress toward your goals.” There is also no need to overcompensate for a slip-up by "being extra good" the next day. 


Seek Support:

Don't be afraid to ask for help when needed. Reach out to fitness mentors, coaches, or supportive friends and family members for guidance and encouragement. Utilize online resources such as workout videos, forums, and fitness apps to stay motivated and inspired. And remember – your wins are our wins so keep your ATH coach in the loop on your goals. We can help keep you on track and get you there faster by providing education and support along the way.


Adjust and Adapt:

Lastly, be willing to adapt your fitness plan as needed. Reflect on what's working and what's not, and don't hesitate to adjust accordingly. Stay flexible in your approach and remain committed to your fitness goals, no matter how challenging the journey may seem. 


Utilize ATH evaluations as another tool in your tool belt. These along with body composition scans can help you and your coach ensure you're focused on the right things in your fitness journey.



Maintaining motivation beyond January requires dedication, resilience, and a positive mindset. You can keep your motivation alive throughout the year by reflecting on your goals, building accountability, reassessing your nutrition, fostering a growth mindset, and injecting fun into your fitness routine. Remember, progress takes time, so be patient with yourself and keep pushing forward towards a healthier, stronger you.



Fill out this form and we’ll be in touch. Or, read more about our training programs by following the links below:


Forever ATHlete: Group fitness for adults. Award-winning and backed by science. Never do the same workout twice!



Using SMART Goals to Measure Progress


Why You Should Incorporate Functional Fitness Into Your Workout Routine


Keep Your Commitment To Fitness And Health

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