Keeping Your New Year’s Fitness Resolution. (Here’s How to Stick to It, Pastor.)

My Best Tips For Keeping Your New Year’s Fitness Resolution. (Here’s How to Stick to It)

Pastor, it’s the first weekend of January. Those New Year’s fitness resolutions are still fresh, but let’s face it—sticking to them can feel like getting a room full of Baptists to agree on the color of the carpet.

Research reveals that 80% of New Year’s resolutions fail by February.

You've decided that 2025 is your "year of optimization."

Awesome.

So let's make sure you're not part of that statistic.

Here's some good news:

You don’t need perfect motivation; you just need the right strategies.

There are specific strategies I used years ago to keep me motivated and working my fitness plan, even after the initial resolution enthusiasm wears off.

I'm here to share those with you.

Because fitness isn’t just about looking better; it’s about feeling better, serving better, and being able to keep up with all that ministry demands.

If I can help you win with your fitness follow-through, I am helping your ministry.

Why?

Studies show that regular exercise reduces stress, boosts energy levels, and improves focus.

(Which one of those can you really live without?)

So, let's make sure what needs to happen actually happens here in 2025.

By building a system that’s simple, sustainable, and backed by science, you'll still be doing at the end of the year what you promised yourself here at the beginning.

Let’s break it down.

1. Track Everything in an App

Research from the American Psychological Association shows that tracking progress increases the likelihood of achieving your goals by 42%.

Use an app to log your workouts, steps, or gym visits.

Track workouts and strength gains, ideally.

I use one called Fitnotes. (Android) (Apple)

I have over 600 gym visits logged in mine... in detail (exercises, sets and reps for each).

Seeing those numbers climb reinforces your commitment.

Don't worry about the scales right now.

A scale might lie to you about your progress.

Meaning... since muscle weighs more than fat, a successful body recomp might not reflect on the scales.

For some, weight goes up due to muscle gain as they lose fat!

But the app shows you the progress you need to see to stay motivated.

2. Make the System the Goal

While I do suggest tracking, your goals for strength gains or losing weight shouldn't be the main focus.

(At least, if you want to be sticking to your routine a year from now.)

Instead, measure success by consistency.

That means your goal isn’t just “lose 10 pounds”; it’s showing up every day, whether that’s walking 6,000 steps, hitting the gym three times a week, or stretching before bed.

Think of it as your "fitness liturgy"—small, repeated actions that lead to transformation.

3. Journal the Wins

Journaling has been shown to boost motivation and improve follow-through by 15%, according to a study published in the Journal of Experimental Psychology.

Write down moments that remind you why you’re doing this:

"I didn’t feel winded walking up the church stairs—and I didn’t have to stop to ‘check my phone’ halfway up as an excuse to catch my breath."

"For the first time, the mid-afternoon slump didn’t feel like a 40 years wilderness wandering."

These small victories stack up, and writing them down makes them feel like real milestones... because they are.

4. Use Before and After Pics (Sparingly)

Take a “before” photo—not to criticize yourself but to document the start of your journey.

That first picture can become a powerful motivator if you commit to the process for just 30 days.

It’s often said that at 30 days, you will notice the changes; at 60 days, your family will notice; and by 90 days, everyone will notice.

The key is focusing on daily actions and letting the transformation unfold naturally...

BUT, having that "day one" pic from January 2025 will prove to be a solid motivator down the road.

5. Visualize Your Future Self

Athletes and concert pianists often visualize every detail of their events—from the way they start their performance, down to how they implement the finish.

Because visualization mentally prepares them for success.

A Harvard study found that people who visualize their goals are 1.5 times more likely to achieve them.

Visualization isn’t just for athletes and musicians.

Pastors can use this same method to prepare for their goals with clarity and conviction.

The problem is, some of us are just as skilled at visualizing our next cheese biscuit.

(But hey, why not use that same imagination for something transformational?)

Close your eyes and imagine your future self...

• healthy, energized, confidently leading your church ("with half your brain tied behind your back")
• preaching energetically in a tailored fit suit (lookin' like 007 got saved)
• hiking while fully present with your children, or playing with your grandkids (and actually putting them down for a nap instead of vice versa)

That vision is your North Star.

It’s not wishful thinking; it’s your road map to motivation.

6. Prioritize Rest and Recovery

Here’s a surprising stat: overtraining can reduce performance by up to 20%, according to the National Strength and Conditioning Association.

Rest days aren’t just optional; they’re essential for growth and longevity.

Recovery allows your body to rebuild, your mind to reset, and your spirit to stay strong.

Even God rested, and if it’s good enough for Him, it’s good enough for you.

And you actually need it.

Bottom Line

Fitness is a lot like sermon prep.

It starts with a shaky prep session, but by stand-and-deliver-time, it can produce something powerful.

By tracking your progress, committing to your system, and visualizing your success, you’re not just changing your body—you’re changing your life, your ministry, and your impact.

So, pastor, stick to the plan, celebrate the small wins, and keep showing up.

Like any great sermon, it all comes together in the end.

Hey, I'm starting to see that your future self is already cheering you on.