Make (and Keep!) Smart Fitness Resolutions

The best fitness resolution that works is one you do consistently. To make the best fitness gains, be honest about frequency, intensity, and types of training you undertake and the fitness goals you hope to achieve. Here are many reasons people cannot adhere to an exercise program, read on.  Do they sound familiar?

Poor results?  One common reason people find it hard to stick to fitness-related resolutions is that they aren’t seeing results they want, though they stick to their program 110%. Make resolutions based on how you look, feel and for overall health. Focus on improving a score (marathon, laps in the pool etc.).  If you aren’t seeing results, then you need to change something you are doing (or eating!).

Unrealistic timing.  People might not make physical changes as quickly as they want (often quitting early); scientific research shows it CAN take up to six weeks for your body to make adaptations to your exercise program at the cellular level; dramatic changes in your metabolism, blood flow, and exercise capacity happen and fitness gains begin to take place. Stick with your program for 6-8 weeks before making major alterations. Your body needs time to adapt to new habits.

Adjust Your Schedule!  One reason it is difficult to adopt a physically active lifestyle is being busy. Make physical activity as important as work, dropping kids at practice or grocery shopping.  Wake up an hour early to exercise before work. With exercise #1 on your daily to-do list, you boost your energy higher than a double shot of espresso, and no longer need worry about enough energy for an end-of-day workout.  Which time of day is ideal? Scientific research is currently inconclusive; do what works best. Pick a time and stick to it.

Take Small Steps.  Lastly, do not take on more than you can handle. Make small steps and gradually build your program. It will be easier to comply with your program, (you’ll be less likely to injure yourself). Remember, exercise does not follow all-or-nothing principals. A small workout is better than nothing. Don’t give up on an entire week of training because of one bad day.

You must have complete buy-in from yourself with your fitness program. If you’re not giving it an honest effort, reassess and try to find the reasoning behind your lack of dedication.  Usually one of the three main reasons listed above is halting your progress. Try to apply the principles given.  If you think you need help, speak with a fitness professional. Try to rework your program in a way that will better serve your needs and abilities.  Remember, some exercise is always better than none; if your schedule is full, start with 15 minutes of consistent physical activity and work your way up.  Plan, progress and repeat!

Thanks for reading!

Contributor: Kim Farmer of Mile High Fitness & Wellness. Mile High Fitness & Wellness offers in-home personal training and corporate wellness solutions.  Visit or email


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