Introduction

We are now two weeks into 2026 and if I had to bet, most people have abdicated their New Year's Resolutions. Some people may have set some rather loftier goals and some more modest. But most probably have relapsed on their goals and thrown in the towel by now. Personally I don't set New Year's resolutions to the degree of I'm going to make a radical shift this year to be fit or I'm going to 2x my income. However, from my perspective as a personal trainer and what I observe behaviorally from clients, I do like some aspects of setting New Year's goals/resolutions.

My thoughts on Traditional New Year's Goals

The traditional New Year's resolutions to me are trash. I'm talking about the one's that aim for the stars when people haven't ever left the ground before. The goals that look like "I want to lose one hundred pounds this year" and they haven't been to the gym or done a diet in 3 years. Those types of New Year's resolutions to me are useless. All talk, no bark. Mostly because those people are setting themselves up for failure. They are trying to create this new person by going zero to one hundred into it. People think that aiming for the stars will shift their foundation as a person. And unfortunately that isn't at all how personal transformation works. You don't get to change the external without a shift from the internal first. This is illustrated well in the gospel of Mark 7:15. Jesus spoke to a crowd, "there is nothing from without a man, that entering into him can defile him: but the things which come out of him: those are they that defile the man." Meaning nothing changes a man from the external unless he first changes his posture internally.

Positives of New Year's Resolutions

What I do like about New Year's Resolution's is the break in action and the ability to stop and reflect on the previous year. Only then to adjust course and set new goal's and aims. People need to take the time to reflect on their progress and reflect on how they are transforming. I think starting a new year is an easy spot and point to do that. Usually people have days if not weeks off to take a step back. 

What we can take and apply from New Year's

The major take away from New Year's Resolutions is the break in action. Almost like a timeout during a basketball. In a basketball game, if you're down by 10 points you don't wait to make adjustments till the next day in practice. You call a timeout, sit your team down, maybe chew the teams ass a little bit and then attempt to resolve it. That is the best part of New Year's. It's a free timeout. The 2 minute warning of life.

My next question is why don't we utilize those natural timeouts more often? There are plenty of holiday's that break up the year and give us days off. Plus people average at least two vacations a year. So why not use those timeouts to reflect on this section of life and progress and then use it to recalibrate and move forward? This could look like a period from Easter to Memorial Day weekend. Or the 4th of July to Labor Day. Easy periods with starts and stops to think about your personal, physical transformations. This isn't just applying to fitness like I normally write about. This can go for finances, spiritual goals, education goals, etc. But why not use these timeouts? We don't get to carry them with us to the grave.

A final example and thought pertaining to implementing these new habits. Everyone knows the best way to create good habits is from scratch and an empty slate. That is why we pound certain habits into our kids as they are growing up, so that they learn the advantages of saving money young or whatever habit we deem necessary.  Why not use these blank slates in life too, instead of always on New Year's? How about when you move into a new house and you don't have any bad habits established there? That would be a great time to start new actions. Or when taking a week long trip and coming home feeling like you don't have sense of routine anymore. That would be a great time for implementation of new rhythm's.

Summary

Finally, to put a bow on this topic. Here's how you can use your timeouts to make progress going forward.

-conquer and divide

-reflect and reset

-actions and goals

First you must conquer and divide your schedule up. Use natural breaks like holidays, vacations, moving as breaks in the action. Then, reflect on your progress and goals you set. This might be the hardest part, being honest with yourself as to where you were and where you are now. Then you must find goals and actions to take during the next section of life. Rinse and repeat after. 

I'm no genius, but hopefully this helps you take that next step into transforming yourself into the person you're supposed to be. If you have more specific health and fitness goals and need help moving forward. My email and phone are always open for advice!