Body and Mind Matters: Focus on Fitness
February 10, 2025Focus on Fitness: Well, the new year is in full swing! We’ve made it past “Quitter’s Day,” the days are already getting longer, and spring looms right around the corner. Although many New Year Resolutioners decide to commit to a brand new fitness routine as the calendar changes, it is arguably the worst time of the year to do so. As we emerge from a busy holiday season and return to new work projects, it’s often cold and dark outside—two factors that can be hard to overcome when embarking on a new exercise routine.
Now that I have told you that it’s not just you who finds this newfound focus on fitness daunting, I will also tell you that the challenges are not insurmountable. Physical (and mental) fitness requires a year-round commitment to small changes that add up to a big impact.
As an avid gymgoer, I have always marveled at the influx of newcomers at the gym in January each year. Gyms overflow with new enthusiasts eager to “make this the year” they get into shape. The buzz of excitement is impressive to witness, and I root for the new exercisers. However, I also observe the all-or-nothing behavior that is fueling their energy. Admittedly, I eagerly await February to see who sticks around.
Although well-intentioned, a very high percentage of these newbies will go from the couch (nothing) to training for a marathon (“all”). Unfortunately, this tends to result in muscle pain, fatigue, and often injury. The key here is to start gradually, stretch, and increase the intensity and frequency of your workouts as time goes on.
A lifestyle with a focus on fitness really is achievable! Below are a few additional tips to focus on fitness in 2025:
Consider Your Why
Why would you like to focus on fitness? Why now? Is there something within you motivating you, or are you trying to please someone (e.g., your spouse, doctor, or a bully)?
Set S.M.A.R.T. Goals
Make sure your goals are Specific, Measurable, Achievable, Realistic, and Timely. Vague or fuzzy goals will not do much to motivate you or keep you on track. You need a target date (i.e., Timely) to work toward, even if you have to change the date down the line. Consider if the time is right to pursue your goal in addition to all your other responsibilities and commitments. (See my previous column for additional tips on Achieving Your Goals.)
Visualize Success
What are you aiming for? How will you look? What will you wear? How much weight can you lift, or how fast can you run?
Be Prepared
Keep gym clothes and sneakers in the trunk of your car. Keep healthy snacks in your desk and your car. Have water on hand. And, for goodness’ sake, wash your sweaty gym clothes!
Get Proper Rest
Adjust your schedule to allow for seven to nine hours of sleep each night. Although fitting in workouts can be challenging, it’s doable when you adjust your schedule gradually and avoid “all or nothing” workouts. In other words, don’t attempt to go from sitting on the couch to hour-long workouts. If you do, you’ll risk injury, lose sleep, and feel overwhelmed.
Schedule Time for Fitness
Just like everything else on your to-do list, fitness demands some of your time.Without a plan, fitness is bound to fall by the wayside. Schedule workout times just like you would any other appointment.
Stay Hydrated
Drink water throughout the day. Limit caffeine, alcohol, and sugary beverages.
Review the Basics
Do your sneakers fit properly? Are they worn out and in need of replacement? Ill-fitting shoes can cause all sorts of issues, including blisters, back pain, and injury. How about your gym clothes? Do they fit properly, or are they distractingly uncomfortable? Do your clothes allow you to move freely?
Do you have other techniques that work for you? Is there something on your mind that you would like me to address in upcoming columns? Submit your comments and questions to me here.
 | ABOUT THE AUTHOR Coach Jenna Nocera, MA, MFT, CLSC, CPFT is a Life & Wellness Coach, Psychotherapist, and Personal Fitness Trainer with advanced degrees in Behavioral Science, Psychology, and Marriage and Family Therapy. She works with clients to redesign their lifestyle habits and reach their personal and professional goals. Subscribe to the Formula For Excellence® newsletter to receive a Free Habit Tracker and occasional health and wellness tips. Read more articles by Coach Jenna! |
