If you really want to stick to your fitness goals in 2025, say hello to these 7 new habits

Achieving fitness goals is often a tricky business. It’s not merely about sweating it out at the gym, but about forming new habits that will help you stay on track.

As the founder of Hack Spirit and a mindfulness enthusiast, I’ve learned that the secret to sticking to your fitness goals is more about the habits you cultivate rather than the calories you burn.

If you’re serious about reaching your fitness goals in 2025, I have some good news for you! There are seven new habits that can make all the difference.

In this article, I’ll share these habits with you in a simple, easy-to-follow way. And no, I won’t be using any gimmicks or quick fixes. Just straightforward advice to help you on your fitness journey.

So get ready to say hello to new habits and wave goodbye to excuses! Together, we’ll make 2025 your fittest year yet.

1) Embrace the power of consistency

Consistency is often overlooked in the realm of fitness goals.

As a mindfulness enthusiast, I can’t stress enough how forming a consistent routine helps in achieving your fitness goals. It’s easy to get excited and work out for hours one day, but the real challenge is doing a little bit every single day.

Consistency helps in building habits. You don’t have to spend hours at the gym every day. Even 20 minutes of regular exercise can make a significant difference if you stick to it.

Remember, it’s not about the intensity of your workout but the regularity. Once you form a habit, it becomes part of your routine and then it’s no longer a challenge to stick to it.

2) Set realistic goals

One of the most common reasons people fail to stick to their fitness goals is because they set unrealistic expectations.

I learned this the hard way.

A few years back, I decided I would run a marathon without any prior running experience. I trained hard for a month, but it was too much too soon, and I ended up with a sprained ankle that took weeks to heal.

I realized that I’d set an unrealistic goal for myself.

It’s important to challenge yourself, but you also need to be mindful of your limits. It’s much more effective to set a realistic goal and gradually increase it over time.

So, start small. If you’re not used to exercising daily, don’t aim for an hour of intense workout right off the bat. Start with a 15-minute walk or jog, and gradually increase your workout duration and intensity.

Slow and steady wins the race. In fact, as I discovered, it’s often the only way to finish it!

3) Practice mindfulness

Mindfulness, or the practice of being fully present and engaged in the current moment, can have a profound impact on your fitness journey.

Let’s take running as an example. Instead of focusing on how much further you have to go or how tired you are, focus on the feel of your feet hitting the ground, the rhythm of your breath, the wind in your hair. You’ll find that your run becomes less about endurance and more about enjoyment.

Now, I know what you’re thinking- easier said than done, right? That’s where my book comes in.

In my book “Hidden Secrets of Buddhism: How To Live With Maximum Impact and Minimum Ego“, I delve deep into the art of living mindfully. The principles I discuss in this book can go a long way in helping you stay focused on your fitness journey.

The key is to not let your mind wander to the end result but to stay invested in the process. As I often say, “The journey is the goal.”

When you’re mindful during your workout, you’re less likely to get bored or distracted and more likely to stick with it for the long haul.

Why not give mindfulness a try? It might just be the game changer you’re looking for in your fitness journey!

4) Schedule rest days

This might sound counter-intuitive, but scheduling rest days is crucial for sticking to your fitness goals.

It’s easy to get caught up in the enthusiasm and push yourself to workout every day. But without proper rest, your body can’t recover, and this can lead to burnout or even injuries.

Rest days are not about being lazy or taking a step back. They’re about giving your body the time it needs to recuperate and grow stronger.

So, don’t feel guilty about taking a day off from your workout routine. Use it to do something relaxing like reading, meditating or just taking a leisurely walk.

As they say, “Rest when you’re weary. Refresh and renew yourself, your body, your mind, your spirit. Then get back to work.” The work, in this case, is your journey towards achieving your fitness goals.

5) Cultivate a growth mindset

Having a growth mindset can significantly impact your fitness journey.

A growth mindset, as coined by psychologist Carol Dweck, is the belief that abilities and intelligence can be developed through dedication and hard work. It’s about seeing challenges as opportunities for growth, not as roadblocks.

When you have a growth mindset, you’re more likely to persevere when things get tough. You don’t see failure as the end but as a learning opportunity.

Let’s say you missed a workout or had a cheat meal. Instead of berating yourself and giving up, see it as a chance to learn about what led to that decision and how you can avoid it in the future.

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As Carol Dweck herself said, “In a growth mindset, challenges are exciting rather than threatening. So rather than thinking, oh, I’m going to reveal my weaknesses, you say, wow, here’s a chance to grow.”

6) Find your ‘why’

Every fitness journey should start with a “why”. Your “why” is the reason you want to get fit. It’s what motivates you to wake up early for a workout or choose a salad over a burger.

For some, the “why” could be to feel more confident, for others, it could be to be able to play with their kids without getting out of breath.

My “why” was when I saw a picture of myself on a beach holiday. I barely recognized the person in the photo. I realized then that I had let myself go and I needed to make a change not just for my physical appearance but for my overall health and wellbeing.

Identifying your “why” can act as a powerful motivator, especially on days when you’re not feeling up to it. So take some time and figure out your “why”. Write it down, make it your phone wallpaper, do whatever you need to keep it at the forefront of your mind.

7) Surround yourself with positivity

The people and environment around you can greatly influence your fitness journey.

Surround yourself with positive influences who encourage your fitness goals. This could mean joining a local workout group, having a gym buddy, or even following fitness influencers on social media for motivation and advice.

A positive environment also means removing negative triggers. If you’re tempted to snack on junk food while watching TV, try doing some light exercises during commercials instead.

Remember, it’s not just about the physical workout but also about creating an environment that supports your fitness goals.

As motivational speaker Jim Rohn once said, “You are the average of the five people you spend the most time with.” So choose wisely and create a positive circle that encourages and inspires you to stick to your fitness goals.

Final thoughts: It’s about the journey

As we navigate our fitness journey, it’s crucial to remember that there’s no one-size-fits-all approach. What works for one person might not work for another.

Our fitness goals should not be dictated by societal pressures or unrealistic expectations, but by our personal needs and desires. It’s about listening to your body, respecting it, and nourishing it in ways that feel right to you.

These seven habits are not just about achieving your fitness goals but about fostering a healthier relationship with your body and mind. It’s about making sustainable changes that last beyond 2025.

In my book “Hidden Secrets of Buddhism: How To Live With Maximum Impact and Minimum Ego“, I explore similar concepts related to mindfulness and personal growth. Understanding these principles can enhance not just your fitness journey, but your overall well-being.

Remember, fitness is not a destination but a continuous journey. It’s about adopting habits that enrich your life, not just physically, but also mentally and emotionally.

And as you stride towards your fitness goals in 2025, remember to enjoy the journey. Because at the end of the day, it’s the journey that shapes us, challenges us and ultimately defines us.

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Picture of Lachlan Brown

Lachlan Brown

Lachlan Brown is a renowned expert in mindfulness, relationships, and personal development. With over a decade of experience, Lachlan has dedicated his career to exploring the intricacies of human behavior and self-improvement. For his latest articles and updates, follow him on Facebook here

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