Remember that setbacks, obstacles and challenges are necessary to progress and move forward. Change is inevitable, growth is optional. Failure only happens when you stay on the ground and learn nothing from those setbacks and obstacles.

Have you ever given up on your New Year’s health and fitness resolutions?

Remember that setbacks, obstacles and challenges are necessary to progress and move forward. Change is inevitable, growth is optional. Failure only happens when you stay on the ground and learn nothing from those setbacks and obstacles.

Now get up, brush, and follow these guidelines to get back on track.

new year vs even you

Many of us rely on the calendar shift to make a change. We all know though that whether the clock strikes midnight or it’s Monday on the calendar, nothing changes unless we change. Change must start with our mindset.

“The way we see things changes, when we change the way we see things,” Wayne Dyer said.

The year has 365 days, just because you encountered challenges and obstacles on day 12 or day 24 doesn’t mean you have to give up – you still have hundreds of days left in the year.

Think of it this way, imagine you go on a trip and a few hours into the trip you get a flat tire. Would you sabotage the rest of the trip by flattening the other three tires? No! You’d take time, fix a tire, and even take a detour if necessary, but you’d keep going.

Focus on the new you rather than the new year. Get up and let’s go!

Organize your day to organize your life

Plan your month to plan your week to plan your day. Let’s minimize the obstacles and setbacks that can come from being prepared.

  • Pack your gym bag the night before and leave it by the door
  • Leave an extra pair of socks, deodorant and shoes in your vehicle
  • Preparing meals on Sunday
  • Have healthy snacks ready to go in Tupperware or Ziplock containers
  • Find a responsible partner
  • Find and join a fitness community
  • Download a fitness app to stay on track, energized and responsible
  • Plan your training and stick to this appointment with yourself.
  • Hire a personal trainer
  • Take part in a group fitness class
  • Create a vision board to remind yourself of your goals and your “why”.
  • Join an online fitness program with an active community
  • Take before and after photos and body measurements
  • Remember that 30 minutes a day is enough
  • Find an unhealthy habit to change every month or every three months


Just move. As mentioned earlier, you only need 30 minutes a day to make a significant difference. You don’t have to be great or fit to start, but you have to start to get great or fit. If you can’t afford a personal trainer or a gym membership, design your own fitness program following the FITT principle:

Frequency: Aim for at least three 30-minute workouts per week. During those 30 minutes, focus on strength-training exercises like squats, sit-ups, and push-ups, and add cardiovascular workouts like walking, biking, swimming, jumping rope, and jogging. Finish with some flexibility/mobility moves, AKA stretches.

Intensity: Try to increase your heart rate during these 30 minutes. It doesn’t have to be extreme, but it should be higher than your resting heart rate. A High Intensity Interval Training (HIIT) program is one of the most effective and efficient workouts a person of any fitness level can start with. That being said, please speak to your doctor if you have any concerns or pre-existing medical conditions.

Type: The key to sticking to your fitness goals is finding an activity you enjoy. Do you like walking with your family, skating or cross-country skiing? Do you like Yoga, Zumba, swimming or bodybuilding? Finding something you like will help you get started and stay consistent. When you’re ready, feel free to try something new to challenge the body and keep your motivation and moves fresh.

Time: As mentioned above, all you need is two to three days a day of 30 minutes of physical activity a day. If you don’t have 30 consecutive minutes in a day, break it up into increments. Take the first five minutes of waking up in the morning to do a light and dynamic stretching/warm-up. Take another 10-15 minutes at lunch to go for a walk and maybe add some resistance training. Take another five minutes mid-afternoon for another walk/stretch. Take five to 10 minutes before or after dinner to do a plank, sit-up, or push-ups and lunges. Finally, take five minutes before bed to stretch, meditate, and cool off. No matter how busy we are, we can all find 30 minutes somewhere in the day.

The last few years have been trying for everyone. It’s time we started working on ourselves to focus on our health and fitness to get through this year and come out of this pandemic better than we were when it started. To start up NOW – Focus on the NOTuh you, Oget organized, and Oorkut!

Jay Raymundo is the owner of NRG Fitness Inc., as well as a personal trainer for the City of Airdrie, co-owner of F45 Training in Airdrie and strength and conditioning coach for the Airdrie Martial Arts Centre.