Skip the Resolution, Create a Lifestyle: A Trainer's Guide to Lasting Change
Happy New Year!
Let's have an honest chat about New Year's resolutions.
You know the drill—January 1st rolls around, and suddenly everyone's hitting the gym at 6 AM, meal prepping, and swearing off sugar forever. Sound familiar?
Here's the thing—as a trainer, I've seen this cycle repeat year after year. And you know what? It's not your fault if those resolutions haven't stuck. The problem isn't you—it's the whole resolution approach itself.
Why Resolutions Usually Backfire
Let me share something from my experience - every January, gyms get way busier.
By March? It's back to the regular crew. But some people do stick around, and I've noticed they do things differently. They're not the ones who dove in headfirst with dramatic changes.
Traditional resolutions often fail because:
They're too extreme ("I'll work out 7 days a week!")
They lack a solid foundation ("I'll completely change my diet overnight!")
They're based on motivation rather than systems ("I'm feeling super motivated right now!")
They’re based on other people’s ideas with no real thought to what is important to the individual (“I think I need to exercise.”)
The internal shifts don’t happen (“I’m not a fit person.”)
The Lifestyle Approach: What Actually Works
Instead of making sweeping declarations this New Year, let's talk about building a lifestyle that naturally supports your goals. Here's what I've seen work time and time again:
1. Start With Your Why (But Make It Real)
Don't just say "I want to get fit." Dig deeper. Maybe you want to have enough energy to play with your kids without getting winded. Or perhaps you want to feel confident in your favorite clothes again. Whatever it is, make it personal and meaningful to YOU.
Here is an incredibly powerful exercise that you can try to get clarity on your true, meaningful, and genuine reasons for fitness goals. It’s called the 5 Why’s.
The purpose is to get to the emotional meaning and drivers behind it all. It may come to you before 5 turns, or it may take a few more.
I’ll share an example.
Step 1:
Q: Why do you want to lose 15lbs of body fat?
A: So I can look good in my bikini.
Step 2:
Q: Why does that matter to you?
A: So I can feel happy and confident in myself.
Step 3:
Q: Why does that matter to you?
A: Because I care about my mental and physical well-being.
Step 4:
Q: Why does that matter to you?
A: Because I want to live a long and healthy life.
Step 5:
Q: Why does that matter to you?
A: I want to be a good parent, have energy, and care for my loved ones.
Either of the above responses is acceptable. The purpose of this exercise is to find the motives for yourself so you can remind yourself why you’re doing this.
2. Build Systems, Not Goals
Here's a game-changer: instead of setting a goal like "lose 20 pounds," create a system like "prep my lunch three times a week." Goals are about the destination; systems are about the journey. And trust me, the journey is where the magic happens.
You still want to have a specific goal, let’s get that straight.
But you will succeed in the achievement of it through systems. These are the habitual routines and practices that enable you to achieve the desired goal.
3. The Power of Tiny Wins
Oftentimes, many clients will share an initial goal that they have—lose 20 lbs, build 15 lbs muscle, get a 6 pack, run a half marathon, etc.
Now, if you only focus on the main outcome, it will feel frustrating at times. It’s important to recognize all of the tiny wins. You may want to consider some of the following…
Did you do what you said you were going to do?
How many habits did you stick to this week?
Has your strength increased?
How is your sleep improving?
How are you managing stress?
How are your overall energy levels?
The reason is, that you will see many improvements across your entire well-being and life. Don’t forget to take notes and give yourself a pat on the back.
4. Make It Easy (Yes, Really!)
Want to work out more? Put your gym stuff near the door the night before. Want to eat better? Stock your fridge with pre-cut veggies at eye level. The easier you make it to do the right thing, the more likely you'll do it.
This comes from the 3rd principle in James Clears' book, Atomic Habits.
The 4 principles for creating habits are:
Make it obvious
Make it attractive
Make it easy
Make it satisfying
Creating Your Lifestyle Blueprint
Here's how to put this into action:
Pick ONE area to focus on first
Don't try to change everything at once
Master one habit before adding another
Give yourself at least 2-4 weeks with each change
Consider starting with the lowest-hanging fruit (That one thing that would create a lot of change, e.g. no snacking after 7 pm).
Set up your environment for success
Remove obstacles to good habits
Make unhelpful choices less convenient
Put your gym bag by the door
Prep your coffee maker the night before
Track what actually matters
Forget about the scale for now
Focus on actions, not outcomes
Did you follow through with your system today?
Celebrate the small wins
The Reality Check Section
Let's keep it real—you will miss days. You'll have setbacks. Life will throw curveballs. The difference between a resolution and a lifestyle is how you handle these moments.
With a resolution, missing a day feels like failure. With a lifestyle approach, it's just a normal part of the journey.
Your Action Plan for Success
This week:
Pick your ONE focus area
Create one tiny, ridiculously easy habit
Set up your environment to support it
Next few weeks:
Stick to that ONE thing
Notice what works and what doesn't
Adjust as needed (but keep it simple!)
Moving forward:
Gradually build on your success
Add new habits only when ready
Keep checking in with your 'why'
Final Thoughts: The Long Game
Remember, you're not on a diet or a workout plan—you're building a lifestyle. There's no finish line, no "perfect" way to do it. It's about progress, not perfection.
Think about where you want to be next December, not just next month. That's the real goal—creating changes that become so natural, that you don't even think about them anymore.
So this January, while everyone else is making resolutions, you'll be doing something different. You'll be taking the first small step toward a lasting change. And that's what really matters.
Ready to skip the resolution and create your lifestyle? Start small, trust the process, and remember - you've got this!
If you’d like some professional guidance on your journey, you can learn more about our services and how we can help you.
