I feel a lot of pressure right now. We just passed Quitter’s Day, the day many people give up on their New Year’s resolutions. Wouldn't it be amazing if I wrote an incredibly motivating blog post to inspire you into 365 days of action where your fitness level improves, your health is better than it was in your 20s, and for the first time in your life you effortlessly fall into middle splits?

Ha, I wish! Allow me to come back to reality and hit the pressure relief valve for both of us. Welcome to 2025. Where you will continue to have to learn, work, and be consistent. Nothing comes overnight. And the new year isn't a magic pill. But I hope there's relief in that. Keep putting in the work like you've been doing. And things will start to take shape.

Here's how to reach your health and fitness goals with ease this year.

1. Find community. A research study, published in the New England Journal of Medicine, followed 12,067 people for more than thirty years found that people were at a greater risk of becoming obese when a close friend became obese. Researchers report that obesity can spread from person to person, much like a virus. There's good news too. Investigators say that the same effect seemed to occur for weight loss.

2. Set SMART goals. Research shows that people are more likely to accomplish their goals when they are SMART. Instead of a general goal like “I will workout,” try “I will take hot yoga classes three times a week on Monday, Wednesday, and Friday after work.” This goal is specific, measurable, attainable, realistic, and time-bound.

3. Tell everyone and hold yourself accountable. Social networks have a significant influence on your healthy (and unhealthy) lifestyle habits. When your friends, family, and coworkers learn about your goals, they will hold you accountable and check-in with you often to hear about your progress. Also, consider getting an accountability partner is simply someone you report regularly on the progress of your goal. An accountability partner can also encourage and push you to deliver on your goal.

Keep going. Showing up everyday really is the secret to your success.