As we kick off a new year, it’s tempting to dive into fitness with big, bold resolutions—committing to daily workouts, cutting out entire food groups, or aiming to completely reinvent ourselves by February. But let’s be honest: How many times have those grand plans fizzled out before the snow melts?
Research shows that over 80% of New Year’s resolutions fail by mid-February, and there’s a clear reason why. When we attempt to overhaul our habits overnight, we set ourselves up for burnout. Real, lasting change isn’t about making monumental shifts; it’s about small, sustainable adjustments that build over time.
At UpBeat Barre, we believe in fitness for every BODY, and that includes creating space for grace and growth. UpBeat prides itself in being a horseshoe, opening the doors for participants from every walk of life to feel welcome and at home in our fitness classes. We prioritize cueing options because we wholeheartedly believe that each participant should listen to their body first, taking the option that provides the best engagement and challenge for THEM, not for the person next to them or the instructor up front. Over time, each person’s options can change and shift. We know that lasting change comes from honoring where you are at both NOW, with hope for the evolution of where you might be next time. Challenge is different from pain, and working hard for one more is different from pushing beyond limits. As a participant and as an instructor, small sustainable adjustments within our UpBeat classes will make a world of difference over time.
The Science of Habits and Resolutions
Our brains are wired to resist change. Dr. BJ Fogg, a behavior scientist at Stanford, explains that habits stick when they are easy and satisfying. Deciding to attend a new class that is right when school starts and is 10 minutes further than you have time to travel is an example of a class that will possibly be satisfying but isn’t easy, and likely will lead to poor attendance. On the flip side, finding a class that is with your good friend, aligns with your schedule and is close to home or your favorite Target will likely lead to a schedule that feels attainable and sustainable, is easy and satisfying.
This aligns with the concept of “habit stacking,” popularized by James Clear in Atomic Habits. Habit stacking involves linking a new habit to an existing one, creating a natural flow that feels less overwhelming.
For example, if you love your morning walk, try adding a studio short in our On-Demand Library before you go or right when you get back. Over time, this could build into a full class. These small wins build momentum and signal to your brain that change is manageable.
Contrast this with sweeping resolutions like “I’ll work out for an hour every morning and evening.” While ambitious, this goal often crashes against the realities of life—busy schedules, low energy, or unexpected obstacles. Once missed, the guilt can snowball, leading us to abandon the resolution entirely.
Small Changes Lead to Big Results
Instead of thinking about a fitness overhaul, think about a fitness upgrade. This year, try:
• Setting Mini Goals: If your ultimate goal is a 5K, start by walking for 10 minutes a day.
• Habit Stacking: Pair movement with something you already do, like doing squats while brushing your teeth.
• Progress Over Perfection: Celebrate every small step forward. Remember, consistency matters more than intensity.
Why Sustainable Fitness Matters
Fitness should enhance your life, not take it over. Sustainable routines are the key to staying consistent because they align with your lifestyle, energy levels, and priorities. When you take a small-steps approach, you’re not just building a new habit—you’re creating a new identity. You’re becoming the kind of person who moves daily, eats mindfully, and feels great doing it.
This year, let’s leave the all-or-nothing mindset behind and embrace small, attainable changes that last far beyond January.
What’s one small shift you can make today? Let us know—we’d love to cheer you on!
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