You’ve Set Your New Year’s Goals, Now What?

3 Tips to Help You Reach Your Full Potential in 2023

By: Marley Carviou, Rierson Personal Trainer

January is the time of year everyone sets their intentions, goals and resolutions for the following eleven months. Setting the goal itself is typically a simple task, but sticking to it is another story. There is always more than one way to reach a single goal, but the trick is finding which way fits your lifestyle the best. 

Here are some tips to help you build sustainable habits and reach your goals!

Tip 1: Start Small

One way to make sure you are sticking to your goals is to think about both the big and small picture. If your goal is to be able to hold a plank for 60 seconds, chances are good that you won’t just wake up one day and be able to hold that plank if you haven’t been practicing. But, you can break down what other things need to be done to help achieve that goal.

Start by looking at your schedule and pick how many times a week you want to practice holding a plank. And then, you can break it down even further and decide how many seconds you are going to practice planking on the days you chose. 

Having one big goal is a great place to start, but there are always smaller steps you can take to get you there.

Tip 2: Something is Always Better Than Nothing

So you start practicing your planks, and the first week goes great. You were able to practice and are already feeling stronger, but then life happens. You get thrown off schedule. Work gets busy. You stay late to finish a project. Go out for dinner because you don’t want to cook after your long day, and then get home late. You’re feeling ready to crash into bed instead of practicing planks like you planned. You choose the bed and skip the practice. A few days go by, and it’s a lot easier to skip practicing again even — if work isn’t as busy. Sound familiar? 

A common fitness misconception is that you have to be 110% committed, 24/7, or it’s the end of the world. It’s important to remember that achieving something is better than achieving nothing. It’s ok to adjust when needed, but letting good habits completely slip will result in losing those habits completely. I encourage you to meet yourself where you’re at, because committing 80% on a day you are struggling is better than committing 0% every day.

Tip 3: Find a Professional to Help Map Out the Plan and Hold You Accountable

There are so many people on the internet trying to tell you what you need to do and how to do it. One person might mislead you to believe that planks are the worst way to build core strength and make you second guess the goal you set. Another person might tell you they are the best exercise that everyone should be doing.

Our team at Rierson Fitness is knowledgeable in what it takes to help you reach your goals. We can break those misconceptions and help you build a sustainable routine to live your best life. Our goal is to provide an environment where people of all ages and abilities can feel at home! 

If this sounds like the help you’ve been searching for contact us by phone at 319-290-6319 or by email at

Whether you are new to fitness or someone who has tried everything out there, the health and fitness world can be an overwhelming and confusing place. Don’t let it scare you! Making small and sustainable changes is the best way to prioritize yourself in 2023. Don’t be the one thing standing in your way.

And don’t forget to follow us on Facebook at and Instagram @riersonfitnesss for more fitness tips and tricks.

On February 6, 2023 this entry was posted in Health and Fitness by Site Admin.