I hope your holidays were filled with rest, connection, and joy. As we start another year, I always feel a sense of enthusiasm for what’s ahead. A lot can change in a year, and a new one brings hope, possibility, and fresh beginnings. At the start of every year, I jot down goals, events, and intentions I hope to accomplish. It helps me stay focused and continue growing. Some people call these New Year’s resolutions; I think of them more as yearly goals.
In 2025, eating healthier, exercising more, and losing weight ranked in the top five resolutions—and that’s been the trend for decades as activity levels decline and obesity rates continue to rise. Yet 50% of people who start an exercise program quit within six months, and 90% of those who join a gym stop going within three months.
Why is that?
The most common reason cited is “lack of time.” But when people say they don’t have time for something, it’s often a reflection of the perceived value of that activity. Human nature tends to move away from things that don’t feel rewarding and toward things that do. If exercise doesn’t feel enjoyable and the benefits don’t feel immediate, it becomes harder to keep showing up.
And here’s the truth no one really talks about:
Many people start an exercise or diet plan with the wrong “why.”
Take a moment to think about why you have started exercising—either now or in the past—and fill in the blank:
“Most of the time, my primary reason for starting to exercise has been because I wanted to _________.”
Roughly 75% of people exercise to improve body composition (lose body fat, gain muscle) or improve health (lower risk of diabetes, hypertension, cholesterol, osteoporosis). The other 25% exercise because of how it makes them feel—better sleep, improved mood, more energy, or greater confidence.
Can you guess which group sticks with exercise, even when life gets busy?
The people motivated by how exercise makes them feel are far more likely to prioritize it when life gets hectic. The reason is simple: humans will almost always choose immediate gratification over long-term rewards. If we associate exercise with feeling good, we’ll make space for it. If we associate it with discomfort, or obligation, it becomes negotiable.
When your reason for exercising is tied to intrinsic benefits (energy, mood, confidence, and mental clarity) you receive positive reinforcement every time you exercise. But when your motivation is tied to long-term outcomes like lab markers or fat loss, you may not see those results for months. It’s difficult to stay invested in something when you can’t clearly tell that it’s “working” yet.
The real secret to consistency?
Reframing your why.
Look back at what you wrote down earlier. Did you start with the wrong why?
If your why is rooted in how exercise makes you feel—amazing! You’ll naturally prioritize it because the benefits show up quickly and repeatedly.
If your why has been weight loss, health markers, or outside pressure, I want you to reflect on your relationship with movement. Do you see exercise as something you should do…or something you get to do?
One feels like an obligation. The other feels like a gift.
If exercise feels like a chore, you’ll struggle to make time for it. If it feels enjoyable you’ll protect that time.
And here’s another key part:
It’s not just about reframing your mindset—it’s also about choosing movement you actually enjoy. I always tell my clients: if you hate running, I’m not going to ask you to run. Why? Because you won’t do it. Stop forcing yourself into workouts you dread. Find something that feels good and energizing.
Here are a few ideas to get you started. See what resonates:
• Team sports
• Individual sports
• Group fitness classes
• Martial arts
• Walking (treadmill, outdoors, or with a friend)
• Hiking
• Biking (indoors or outdoors)
• Dancing
• Yoga
• Pilates
• Strength training (at home, outdoors, or at the gym)
• Group strength classes
• At-home workout videos
• Running
• Roller skating/blading
• Cardio machines at the gym
• Surfing
• Indoor/outdoor rock climbing
If there are activities on this list you’ve never tried, maybe 2026 is the year to experiment. If you’ve struggled to stay consistent in the past, maybe it wasn’t a lack of discipline—maybe it was just the wrong why.
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