New Year’s Resolution Guide Part 4 of 4: What to Do After You Reach Your Goals

Reaching your fitness goal is an incredible accomplishment, but what happens next? Many people celebrate their success but then fall back into old habits, only to lose the progress they worked so hard to achieve. The good news is that maintaining your results and staying motivated is entirely possible with the right mindset and plan.

Here are some tips to maintain your progress and set yourself up for future success.

1. Keep Doing What Worked

The habits and strategies that helped you reach your goal are the same ones that will help you maintain it. Consistency remains key, even after the initial goal is achieved.

For example, if you followed a specific workout routine, keep exercising regularly. You might reduce the intensity or frequency slightly, but maintaining an active lifestyle is crucial to prevent backsliding. Similarly, if you tracked your nutrition or meal prepped, continue those habits to stay on track.

This doesn’t mean you need to stay in “goal mode” forever. Maintenance can allow for more flexibility, but the foundational habits—like eating balanced meals, getting enough sleep, and staying active—should remain a priority.

2. Periodically Check In With Your Coach

Even if you’ve reached your goal, staying connected with your coach can be invaluable for staying accountable and fine-tuning your plan. Coaches can help you transition from a goal-focused mindset to a maintenance phase, ensuring you don’t lose momentum.

Regular check-ins—whether monthly, quarterly, or whenever you feel stuck—can keep you on track. Your coach can also help you identify any early warning signs of slipping back into old habits and offer guidance to keep you moving forward.

Think of coaching as a long-term investment in your health. Just like seeing a doctor for regular check-ups, periodic visits with your coach can help you maintain your progress and prevent setbacks.

3. Set New Goals

Once you’ve reached one goal, it’s the perfect time to set your sights on something new. Re-shifting your focus keeps you engaged and motivated, preventing you from stagnating.

For example, if you started with a weight loss goal, you might shift your focus to building strength, improving endurance, or learning a new skill like Olympic lifting or yoga. Setting a new goal doesn’t mean abandoning what you’ve already achieved—it’s about building on that foundation.

Make sure your new goal is both specific and realistic, just like your first one. Having a clear target to work toward keeps you energized and focused.

4. Keep Focusing on Process Goals

Even in maintenance or while chasing new goals, process goals are essential. These are the small, actionable steps that lead to success, such as working out three times a week, eating more vegetables, or practicing mindfulness.

Process goals keep you focused on the habits that lead to results rather than the outcome itself. This mindset helps you stay consistent and reduces the pressure of always chasing a specific number on the scale or lifting a certain amount of weight.

For example, if your new goal is to improve your 5K time, focus on the process: completing weekly runs, doing speed drills, and recovering properly. The progress will come naturally as you stick to the plan.

Reaching your fitness goal is just the beginning. By maintaining the habits that got you there, staying connected with your coach, and setting new, exciting goals, you can continue to grow and improve. Remember to focus on the process, celebrate your wins, and keep building on your success.

Kurtis Proksch