The new year often begins with lofty health and fitness resolutions. Yet, studies consistently show that most fail within weeks. Why? A lack of proper planning.

If you want to make lasting changes, you need a strategy that stacks the deck in your favour. Here’s how to create a sustainable plan for success…

1. Make It Realistic

Going from no exercise to five intense workouts a week is a recipe for burnout. Instead, start small. Aim for two gym sessions and add daily walks to your routine. Gradually increase the intensity as your fitness improves. Building habits at a sustainable pace is key to avoiding overwhelm and ensuring long-term success.

2. Make It Achievable

Motivation thrives on success. Set yourself manageable targets, such as hitting 10,000 steps a day, completing two workouts per week, or staying within a realistic calorie range. If your goals are too ambitious, falling short can lead to frustration and giving up. Achievable goals build confidence and momentum, keeping you on track.

3. Keep the Plan Simple

A complicated plan is a plan destined for failure. Forget about over-engineering your workouts or following overly restrictive diets. The best strategy is one you can understand and stick to. A straightforward gym routine, balanced meals, and consistent progress trump elaborate but unsustainable plans. Simplicity ensures clarity, making it easier to stay focused.

4. Make It Desirable

If you despise running, forcing yourself to run four times a week will feel like punishment. Instead, find activities you genuinely enjoy, whether it’s weightlifting, swimming, or dance classes. When you look forward to your workouts, staying consistent becomes less of a chore and more of a lifestyle. Tailor your plan to what you love, not what you think you “should” do.

5. Get Help

Support can make all the difference in achieving your goals. At AdMac Fitness, we’ve guided hundreds of East Londoners towards better health with expert personal training and group exercise programmes. Whether you prefer one-on-one coaching or thrive in a social setting, our tailored plans provide the tools, accountability, and motivation you need to succeed.

Making a lasting change isn’t about quick fixes or extreme efforts. It’s about creating a plan that works for you—one that’s realistic, achievable, simple, and enjoyable. With the right mindset and support, your health journey can go beyond January and become a permanent part of your life.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD