Setting fitness goals in a post-pandemic, anti-diet culture world

In the 20+ years since I’ve been involved in the fitness industry, I’ve seen a lot of change - in the industry, in its consumers, and in myself.

A lot of it is positive - I am so glad that we are shifting away from “ideal body types”, seeing more representation in the advertising of both big and small lifestyle brands, and finally replacing the narrative of “working off calories” with more holistic wellness goals to feel good, strong, and healthy.

But I do think one element is missing from the current conversation, and that is the importance of a consistent, sustainable movement routine. Health Canada recommends adults obtain 150 minutes of moderate to vigorous activity per week to maintain bone density, functional strength, prevent injury, boost immune function, prevent disease, and yet only an estimated 20% of Canadians are getting this level of activity.

So here is the question: is it possible to pursue sustainable fitness goals, while not falling victim to yoyo effects or diet culture?

I recently came across a quote from Zen master Shunryu Suzuki that says “You are perfect as you are, and there is always room for improvement.”

I love this idea - that a desire for change doesn’t mean you are rejecting or disliking who you currently are - in fact, it’s the opposite. It’s caring for yourself enough to invest in continuous growth and improvement.

In my experience, both personal and professional, the best way to kick off a new year and a new wellness routine is with a process goal that is a slight improvement on what you are currently doing.

Notice I say slight improvement - the point here is to build a sustainable routine that will actually work with your life, and that will be relatively easy for you to stick with.

For example, if you are currently sporadic in your exercise routine, and your goal is to get into a consistent routine, instead of saying “I want to lose 10 pounds”, say “I will exercise 3 times a week for at least 30 minutes”.

And then aim to be 80% consistent for at least 3 months. Don’t fall into the trap of “all or nothing”. If you miss a day or a week, give yourself some grace and get back at it the next day or week. If you get bored or hate what you are doing for your workouts, try something else - but keep moving. Over the course of a year, being 80% consistent with 3 workouts per week is 124 workouts. Believe me, it’s enough to see change, to see benefits, to change your life, to become a habit, to change your mindset towards movement. And it’s a hell of a lot better than going super hard for 30 days and then quitting because you burned yourself out.

This is what happened to me. Before starting CrushCamp, I used to be a notorious bandwagon exerciser. I’d do a 30-day challenge, then quit for 3 months. I’d work out hard, tracking calories to burn off my last or previous meal to “avoid gaining weight”. I’d start a Whole30 or dry January, “mess up” on day 6, and then quit, thinking “what’s the point”.

Two things massively changed this cycle for me.

The first - I found workouts I really enjoyed, that gave me a sense of satisfaction. For me, HIIT goes by so quickly and engages so much that I don’t have time to get bored or check out. And yoga calms my mind and makes my entire body feel better.

The second - When we lost access to group fitness during COVID, I was certain it was the end of my entire fitness journey, because I’ve never been the person who enjoys working out on their own. I was surprised when I found myself craving movement. Sure, it looked different - the intensity was far gentler - but it was enough to keep me moving, and to feel the benefits to my mental health, joints, neck, back, sleep, and digestion. This was when I realized just how much had changed in terms of my attitudes towards movement, exercise, my body, and my health. And now I know that I will ALWAYS prioritize movement in my life - no matter what happens - because it's important to me and it makes me feel so much better.

Break the cycle. Instead of falling back into the same habits that haven’t served you in the past, set yourself a process-based accountability goal, and aim to be 80% consistent.

I promise it’s worth it.

(And you are not alone).

If you need guidance or accountability in setting sustainable fitness goals for 2023, I invite you to book a complimentary goal consultation with myself or my team. We’ll assess your current routine, goals, schedule, and budget, and work together to make a plan that meets your needs. Click here to book