As the holiday season winds down and we gear up for 2025, let’s talk about success—what it really looks like, how to stay motivated, and why those setbacks you’re worried about aren’t the end of the world.
The truth is, progress doesn’t look like a straight line—it’s more like a squiggly mess. Some days, you’re crushing your goals. Other days, it feels like you’re starting from scratch. But here’s the good news: every step forward, even when followed by a step back, moves you closer to your goals.
Progress: One Step Forward, Half a Step Back
Imagine your fitness journey as a spiral staircase. You might loop back to where you started, but every loop gets smaller. Did you gain a little weight over the holidays? Sure. But it’s less than last year. Did you lose strength? Maybe, but you’re still lifting far more than you could five years ago.
Research on habit formation and behavior change supports this idea. According to a study in the European Journal of Social Psychology, it takes an average of 66 days to form a habit—longer for more complex behaviors. Setbacks are part of the process, but the consistency of effort over time is what cements change.
Pro Tip: Track your progress in a way that’s meaningful to you—whether that’s weight lifted, a running PR, or even how you feel during workouts. Metrics keep the big picture in focus.
Building Resilience: Why Setbacks Are Stepping Stones
Setbacks can feel like failures, but they’re actually part of the learning process. Missed a week at the gym? Good news: you’re building resilience. Fell off your meal prep routine? Fantastic—you’ve learned what doesn’t work for you.
Nikole, a fellow coach, uses the phrase #highclassproblems. It’s a great reminder that as you improve, your problems become “better problems.” Losing 50 pounds and worrying about regaining 5? That’s a high-class problem compared to where you started.
Better Problems. Bigger Gains.
Momentum Over Perfection
What separates people who succeed from those who give up? Momentum. Successful athletes and gym-goers focus on showing up, even when motivation is low. Think of fitness like a snowball rolling downhill—it starts small but gains speed and size over time.
This is where professional strength and conditioning comes into play. Programs designed around progressive overload and periodization don’t expect perfection. They’re built to accommodate the ebb and flow of life while keeping you on track.
Pro Tip: Can’t do your full workout? Do 10 minutes. One study from the Journal of Sports Science & Medicine found that even short sessions of high-intensity training maintain fitness levels over extended breaks.
Perspective: Celebrate the Wins
When was the last time you stopped to appreciate how far you’ve come? Maybe your deadlift dropped from 500 pounds to 450 this year, but let’s be honest—450 pounds is still a beastly lift!
It’s easy to focus on what’s gone wrong, but celebrating wins—no matter how small—is crucial for motivation. Gratitude shifts your perspective from self-criticism to self-appreciation, keeping you in the game longer.
Pro Tip: Write down three wins every week. Over time, these “small wins” add up to big successes.
Building Your Margin for Success
As you transition from the indulgence of the holidays into the new year, think of your fitness journey like a bank account. Every workout, every healthy meal, every extra hour of sleep—these are deposits. Even when you make a withdrawal (hello, holiday cookies), you’re not starting over. You’ve built a margin for success.
Over time, that margin gets bigger. Next holiday season, the steps back will be fewer, and the steps forward will come easier.
Closing Thoughts: Step into 2025 with Confidence
The road to success is never a straight line, and that’s what makes it worth it. Each loop forward is a step closer to where you want to be, even if you occasionally stumble.
As you move into 2025, remember this: progress beats perfection every time. Keep showing up, keep learning from your setbacks, and keep celebrating your wins.
Here’s to a year of growth, resilience, and high-class problems!
Welcome to 2025—Your Year of Progress!