7 Ways to Get back on Track with Fitness Goals This February
As the excitement of the New Year fades, many people find themselves struggling to maintain the momentum they had when setting fitness resolutions. By February, the initial burst of energy and commitment that came with the start of the year often reduces. Life’s distractions creep in, and before you know it, your fitness goals seem like a distant memory.
But here’s the good news: it’s not too late to get back on track with fitness goals. In fact, February offers the perfect opportunity to reset, re-evaluate, and get back to the habits that will lead to lasting fitness success. If you’ve lost your fitness groove, you’re not alone—but it’s time to reignite your motivation, build new habits, and make the rest of the year your healthiest yet.
1. Reflect on Why You Stopped, Reset, and Re-evaluate Your Goals
The first step in getting back on track is understanding why you fell off course in the first place. It’s easy to get caught up in the excitement of setting ambitious fitness resolutions, but often those resolutions are based on idealised versions of ourselves, which aren’t always realistic. Perhaps your goal was too big, and you quickly became overwhelmed. Or maybe life got in the way—work, family, stress, or even physical injury may have led you to put your fitness plans on the backburner.
By acknowledging why you stopped, you can avoid repeating the same mistakes and create a more sustainable plan moving forward. Take some time to reflect on your reasons for hitting pause. Were your goals too vague? Were you setting yourself up for burnout? Did you lack accountability or motivation? Whatever the reason, understanding the “why” is essential for resetting and moving forward.
Next, re-evaluate your goals. If they were too ambitious, it’s okay to scale them back to something more attainable. Instead of aiming to work out every single day for an hour, try focusing on more manageable goals, such as working out three times a week or committing to 20-minute sessions. It’s not about being perfect; it’s about being consistent and creating a plan that fits with your life. Remember, small changes can lead to big results over time to contribute towards getting back on track with fitness goals.
2. Start Small and Build Momentum
One of the most effective ways to get back on track with fitness goals is by starting small. Many people make the mistake of diving into an intense workout routine after a long break, which can lead to burnout or even injury. Instead, focus on simple, achievable goals that you can easily incorporate into your daily routine.
For example, if you’ve been inactive for a while, aim to start with shorter, gentler workouts—perhaps a 10-minute walk or a 20-minute yoga session. The key is to make these small actions a regular part of your schedule. As you begin to build consistency, your confidence will grow, and you can gradually increase the intensity or duration of your workouts.
Starting small also prevents overwhelm. It’s easy to get discouraged when you try to do too much too soon, especially if you don’t see immediate results. Starting with small easily achievable goals and gradually building on them helps maintain motivation and gives you a sense of achievement every time you meet a target. Remember, the goal is progress, not perfection.
3. Find a New Source of Motivation
Even with the best intentions, it’s normal for motivation to fluctuate and the thought of how to get back on track with fitness goals can feel overwhelming. Some days you feel on top of the world, ready to crush your workout, and other days, you can’t summon the energy to get off the couch. To reignite your motivation, it may help to explore new sources of inspiration.
If your previous workout routine has become monotonous or uninspiring, try something new. Whether it’s trying a new fitness class, following a fresh workout programme, or engaging in a fun outdoor activity, the novelty of a new challenge can spark excitement. It might also help to follow fitness influencers or experts who share inspiring content or tips to keep you motivated.
Another way to reignite motivation is by setting new fitness challenges. This could include signing up for a race or challenge, like a 5K run, or an at-home fitness challenge. The sense of accountability and anticipation of something to work towards can provide the motivation needed to keep going.
Finally, try partnering up with a friend or joining a fitness community. Having a workout buddy or a supportive group can help you stay committed, hold you accountable, and even make exercise more fun. Social interaction and shared goals often serve as powerful motivators.
4. Explore New Activities
Another great way to reignite your journey and get back on track with fitness goals is by exploring new activities. If you’ve been doing the same type of workout for a while and it’s lost its appeal, trying something new can give you the spark you need. Exploring new activities not only helps you stay excited, but it can also challenge your body in different ways.
For example, if you’ve been hitting the gym regularly, you could switch things up by taking a dance class, trying a new sport like tennis or swimming, or even going for a hike in nature. There are endless possibilities—rock climbing, cycling, Pilates, and martial arts, to name a few. Find something that excites you, and it will be easier to stick with it.
Trying new activities also offers the benefit of variety, which can help prevent physical plateaus. Your body adapts to the same routine over time, so mixing it up with new workouts will keep your muscles engaged, help you improve your overall fitness, and keep you motivated to continue towards getting back on track with fitness goals in February.
5. Address Physical or Mental Barriers
While it’s easy to focus on external factors, it’s important to recognise that physical and mental barriers often play a significant role in why people struggle to maintain their fitness goals. Whether you’re dealing with physical limitations, lack of energy, or mental resistance, addressing these barriers head-on is crucial.
If you’ve been injured or are dealing with physical discomfort, don’t push through it without proper care. Instead, consider seeking the advice of a medical professional at Summit Physiotherapy. We can help you create a fitness plan that takes your limitations into account and helps you gradually build strength without risking further injury.
For mental barriers, negative self-talk, self-doubt, and a fear of failure can all hinder your progress. You might think things like “I’m not good enough” or “I’ll never get back on track,” but these thoughts are unhelpful and often untrue. Reframe your mindset by celebrating small victories, shifting your focus from what you haven’t accomplished to what you have.
Additionally, practising mindfulness or journaling can help to quiet negative thoughts and improve your mental outlook on fitness. Keep reminding yourself that progress takes time, and even on tough days, showing up is an achievement in itself. This outlook will gradually get you back on track with fitness goals.
6. Focus on Consistency, Not Perfection
Perfectionism is one of the biggest obstacles to long-term fitness success. Many people give up on their fitness goals when they can’t meet their own high expectations. But fitness isn’t about achieving perfection; it’s about consistency.
Rather than obsessing over whether you’re following the “perfect” workout plan or eating the “perfect” diet, focus on consistency. Show up, even on the days when you don’t feel like it. Work out for just 10 minutes if that’s all you have. The key is that you’re building a habit and making fitness a regular part of your life.
Progress in fitness doesn’t happen overnight. It’s made up of small, consistent actions that build over time. By staying consistent, you’ll not only see improvements in your physical fitness, but you’ll also experience positive changes in your mental health and overall well-being.
7. Seek Professional Guidance
If you’re struggling to get back on track with fitness goals, or if you’re not sure where to start, seeking professional guidance can make a huge difference. Personal trainers, nutritionists, and other fitness experts can provide the structure, knowledge, and motivation you need to succeed.
A personal trainer can design a tailored fitness plan based on your goals, fitness level, and any injuries or limitations you may have. They can also ensure you’re performing exercises with proper form to reduce the risk of injury. Additionally, trainers can help hold you accountable and push you to challenge yourself in ways that you might not on your own.
Nutritionists or dietitians can also help you optimise your nutrition to support your fitness goals, ensuring you have the energy and nutrients needed to perform well and recover.
If your fitness setback is due to an injury or niggle that is restricting or preventing your ability to either progress or to partake at all. Physiotherapists, Sports Rehabilitators or Sports Therapists, collectively known as Musculoskeletal Therapists are also great to seek professional guidance from.
A consultation with a Musculoskeletal Therapist can reassess your goals and get you back on course!
So, Get back on Track with Fitness Goals This February...
Losing momentum on your fitness goals in January is completely normal, and it’s never too late to get back on track. February is a fantastic time to reset, reflect, and build new habits that will last. Start small, find new motivation, address any barriers you face, and focus on consistency rather than perfection. Above all, remember that every step forward, no matter how small, is progress. By focusing on creating sustainable habits and enjoying the process, you’ll make lasting changes that will set you up for success not just this year, but for many years to come. It’s time to get back on track—your fitness journey is waiting!
If you wish to seek further help or speak to a practitioner about any of the above, call us on 0800 731 2738 or book online here.
You can also view all the services we provide within our clinics on our website, as well as checking out our other blogs and content.
For more free tips and information, make sure to follow our Facebook and Instagram pages. We also post client stories, so you can see how we’ve helped people get back to doing the things they enjoy!
