5 Strategies to Hit Your Fitness Goals in 2024

TEAM TGA

New year, new goals! January is the perfect time to get back on track with your wellness. How do you turn intention into action and avoid falling into the same ruts as the year before? We have valuable tips to help you make 2024 the year of your best health ever!

1. Focus on Protein

Everyone is talking about it. Protein is one of the top weapons in the arsenal for getting into shape. Protein is made up of amino acids, the building blocks for nearly every cell in your body. For this reason, it’s considered an essential nutrient, and if you don’t get enough, you won’t hit your fitness goals. Adequate protein can help boost metabolism through thermogenesis, help preserve lean muscle mass, enhance fat burning, and so much more. It’s especially important as we age, as it’s vital for keeping bones and muscles strong and maintaining healthy skin. For older adults, adequate amounts of protein lead to improved muscle function and can even help keep chronic disease at bay.

To focus on protein, try this:

Figure out your protein needs - Find a protein calculator online based on your goals, activity, age, and weight to find your optimal amount of protein to maintain lean mass, build muscle, and promote better body composition. A protein calculator can help you determine protein intake to gain muscle and reduce fat.
Instagram is your friend- Follow inspiring cooks with easy go-to protein options. Get ideas for meal plans, shopping lists, and how to sneak more protein into your everyday.
Always have protein ready in your fridge - While meat is a natural go-to protein, don’t discount Greek yogurt, cottage cheese, peanut butter, lentils, and quinoa.

2. Challenges Work

Fitness challenges work because tracking progress and results gives you a sense of accomplishment. That endorphin hit helps you keep going! Also, challenges with others give you a sense of community, support - and accountability. Sometimes, just the kick start of a 30-day challenge is just what you need to feel better - and start a lifetime commitment to better health. Start a challenge today; here are three ways to do it:

Friend challenges - You don’t need to sign up for a new app or spend money at the gym. Challenge a friend to complete 20 walks this month. Text updates, cheer each other on, and walk together when you can.
Track your steps - Whether you use your iPhone or a simple pedometer, tracking daily steps is a fantastic way to challenge yourself daily to move more. Walking is one of the best ways to improve overall health and is easy and accessible to everyone. Ten thousand steps is generally considered a great goal per day. Check out this chart to determine your goal based on age and other factors here. Keep your feet comfortable; if you suffer fromfallen arches, flat feet, and plantar fasciitis, try Copper Fit Arch Relief Plus. The built-in adaptive orthotic form fits your foot with an adjustable compression strap for a secure fit. It can be worn with or without shoes, and the low profile fits in most footwear. It’s just what you need to reduce foot discomfort to keep going.
Make it easy - Try a simple plank challenge. Holding a plank is an incredible full-body exercise challenging your entire body. The best part is that this challenge only takes minutes a day! Start with the goal of holding a 30-second plank; watch this for the proper form, and build from there! Consistent planking not only helps build muscle but also improves posture and balance.

3. Mix Up Your Workouts

Boredom is a momentum killer when it comes to getting into shape.

Mix it up with different workouts. Bonus - you’ll use different muscle groups. Try ClassPass, a subscription that allows you to book classes or appointments at different fitness facilities in your area, which may include options like yoga, pilates, cycling, strength training, and more. Or, simply plan your workout week with friends who are into different training styles. Go on a run with one friend on Monday and plan yoga with another on Wednesday.
If you get bored easily, a HIIT workout might be what you seek - Interval training with short bursts of intense workouts. They involve a brief recovery between high-impact exercises. Provide added support for your knees with the Copper Fit Freedom Knee Sleeve. It provides joint support with mild to moderate comfort for all-day use, helping the body recover faster post-workout. Studies of compression garments have shown speedier relief of muscle soreness and joint pain when worn for 12-48 hours after exercise.
Feed your brain while you work out - If walking is getting a little ho-hum and you’ve listened to all of your favorite playlists one too many times, it’s time to dive into podcasts. They are free on many different platforms, and you can find one for just about any topic - from politics to gardening. Better yet, check out Audible and listen to a book while you walk. You’ll look forward to hitting the pavement every day.

Couple stretching before working out

4. Plan Ahead and Work Out Early

All good things take time, planning, and effort. You can’t expect to meet your new fitness goal if you don’t put in time to prep. Here are three planning tips to set yourself up for success:

Morning motivation - Working out consistently in the morning means you will stick to it longer AND probably make healthier choices all day. Make plans to meet up with a friend to ensure you show up, or sign up for an early workout class that charges a late cancellation fee so you will be sure not to miss it!
Meal planning is key - You’ve heard this repeatedly, and there is a reason! Tools for success include making a list of healthy meals, shopping off a pre-prepared list, and prepping food. If your fridge is stocked with healthy options, reaching for the cut carrots over the potato chips will be easy.
Set yourself up for success the night before - Lay your workout clothes on the floor by your bed, soak some healthy overnight oats, and pre-make a lunch to take to work with you.

5. Be Easy on Yourself

Enjoy the ride; don’t make your goal so out of reach that you are set up for burnout. Aim for improvement - baby steps count, and just focus on making more good choices than bad.

Take off the daily pressure - Look at your activity level as to what was achieved over the week, not every day. Falling “off the wagon” is okay for a day or two. And if you have a quiet Saturday - try to fit in two workouts to make up for a busy week. Walk in the morning and play pickleball in the afternoon!
Movement matters - Try to move your body more in any way you can. Park farther away at the mall, walk around the field a few times while waiting for your kid's soccer game to start, and walk to your friend's house instead of hopping in the car. Be intentional!
Don’t forget rest days - They help with motivation and prevent burnout. Treat yourself to days that include gentle stretching and nourishing your body with a warm bath and hot tea.

Make 2024 your healthiest year yet. If you get off track, remember - tomorrow is a new day! Keep moving toward your goals, one step at a time.