New Year, New Fitness Goals & Top 5 Ways to Be Successful

Our Top 5 Ways to Achieve Success in 2025

Creating a new habit doesn’t have to be complicated whether it’s about fitness goals, nutrition or cleaning the house—it’s about small, consistent steps that build over time. Whether you’re starting out with brand new fitness goals, improving your mobility, or aiming to stay active for the long haul after some time off, Positive Movement Fitness is here to guide you.

Fitness Goals

The start of a new year is the perfect time to build habits that align with your fitness goals. At Positive Movement Fitness, we specialize in helping busy professionals, parents, and retirees establish lasting routines through personal training and kinesiology services in Kanata, Dunrobin, and Stittsville. Whether you’re starting fresh or refining an existing habit, here are five strategies to help you create positive change in 2025.


1. Anchor Your New Habit to an Existing Routine

One of the most effective ways to build a new habit is to pair it with an activity you already do. This technique, called “habit stacking,” helps seamlessly integrate your new behavior into your day.

Examples to help with a new fitness goal:

  • Add 10 minutes of stretching to your morning coffee ritual.
  • Do a quick plank hold right before brushing your teeth at night.

By building on familiar routines, you reduce friction and make your new habit easier to remember.


2. Make the New Habit Easy to Follow

Success starts small. Instead of overwhelming yourself with large goals, focus on bite-sized actions that feel achievable.

Examples of bite-sized fitness goals:

  • Begin with just one training session per week instead of committing to multiple sessions right away.
  • Start strength training by mastering bodyweight exercises before advancing to weights.

Our Personal Training & kinesiology-focused programs at Positive Movement Fitness are designed to support gradual progression that’s tailored to your fitness level. We build you up as you’re ready.


3. Practice “If This, Then That” Planning

Anticipating roadblocks ensures you stay consistent when life gets busy. The “If This, Then That” method is a great way to troubleshoot potential obstacles before they arise.

Examples:

  • If I can’t make it to my personal training session, then I’ll do a short at-home workout provided by my trainer.
  • If I’m tempted to skip a session, then I’ll remind myself of my goal to build strength for better mobility.

Planning for challenges keeps you prepared and helps maintain your momentum. When creating new fitness goals, it’s easy to adopt the mindset of finding a reason not to follow through. Maybe easier than many habits, because working out can be really tough at times.


4. Tie Your Habit to a Meaningful Goal

Instead of focusing on surface-level outcomes, connect your habit to a deeper purpose. This adds emotional significance, making it easier to stay motivated.

Examples:

  • “I want to improve my fitness so I can have more energy to play with my kids.”
  • “I want to work on mobility with a kinesiologist to stay active and independent in retirement.”
  • “I want to finish a marathon, so my fitness will be integral to the process.”

A meaningful fitness goal makes the journey as rewarding as the result.


5. Reward Progress

Celebrating your milestones keeps you motivated and reinforces the behavior you’re building.

Examples of rewards:

  • Visual: Track your progress in a fitness journal or app.
  • Emotional: Treat yourself to a new workout outfit or a fun outing after completing a month of consistent training.
  • Experiential: Sign up for an event, such as a strength competition or race, to showcase your progress.

At Positive Movement Fitness, we encourage our members to embrace both small victories and big achievements as part of their fitness journey.


Check out our Top Goals in an interview with Patricia Boal from January 8th, 2025. (Starts at 30:00 minutes)

https://omny.fm/shows/580-cfra/ottawa-at-work-with-patricia-boal-january-8-2025

Start Your New Year Right with Positive Movement Fitness

2025 is your year to build habits that stick! At PMF we combine personal training and kinesiology to create personalized, goal-oriented plans that fit your lifestyle. Whether you’re in Kanata, Dunrobin, or Stittsville, our team is here to support your journey every step of the way.

Reach out to visit our welcoming community space, learn more about our services, and share your goals. Let’s make 2025 your healthiest year yet!

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