As the new year begins, resolutions — paired with a clearer-than-usual school schedule — make it easier to set new goals. Following through is where things tend to fall apart.
As classwork builds up, motivation often fades and fear of missing out (FOMO) begins to creep in. For many students, early term goals are abandoned before the semester ends. By shifting your mindset and anticipating common obstacles, it becomes far easier to stay on track in the long-term.
A 2025 survey conducted by Narrative Research found that seven out of 10 Canadians that made New Year’s resolutions focused on health-related goals, including losing weight, exercising more and improving eating habits. For students, this often looks like ordering less takeout, going out less and trying to be more physically active.
Fitness can be a difficult goal to maintain — not just because of the physical demands, but because the gym itself can feel intimidating. When results aren’t immediate or progress begins to plateau, consistency often drops.
The truth is that staying consistent depends on finding what actually works for you. Not every student feels comfortable in the gym and a busy gym isn’t always a productive space. Becoming more active can be as simple as setting a daily step goal or choosing to walk further distances on campus — whether that means braving the cold or staying indoors is up to you.
For those intimidated by the gym or trying new things, it’s important to be brave enough to be bad at it. Attempting to run for 20 minutes or committing to an hour on the Stairmaster having never done it before will not only end in total body exhaustion but also disappointment. Setting achievable goals builds confidence, improves motivation and makes it easier to keep progressing.
Intimidation doesn’t only come from the gym itself. Social media platforms like YouTube and TikTok can be great tools for improving your goals, but they can also be overwhelming. Influencers often promote conflicting advice on programs and exercises, making it hard to know where to start. Seeing results only requires a consistent plan you can stick to. Whether you build your own, find one online, or use a workout-tracking app, sticking to the same split and movements for at least 12 weeks is the easiest way to see gains.
While influencers may make it seem like there are strict rules to follow, you’re free to use your time in the gym however you choose. If certain exercises are overly time-consuming, miserable or difficult to complete, skip them. You’re far more likely to stick with a program you actually enjoy. This doesn’t mean choosing the path of least resistance — it means choosing a path that’s comfortably challenging and sustainable.
For many students starting at the gym, early motivation and endorphins can make the gym feel addictive. Wanting to go everyday might feel productive but rest is non-negotiable. Rest is when the body repairs itself and gets stronger and skipping it can lead to fatigue, burnout and stalled progress. Pushing yourself every day isn’t a shortcut — it’s often a setback.
On especially busy days, you might not want to go to the gym at all. Not every workout will be perfect, and you won’t enjoy every session — but pushing through the harder days builds momentum. Consistency isn’t about feeling motivated; it’s about doing what you can and trusting it will add up over time.
Food can be another major source of stress for students. With rising costs and limited time, cooking daily isn’t always realistic and eating out can feel unavoidable. Add on a caloric deficit or tracking macros and harsh expectations around food can unravel your goals and resolutions completely.
Staying on track becomes much easier when poor food choices require more effort than good ones. If meal prep seems daunting, start small, try batch cooking proteins and portioning out snacks or simple meals. These allow you to always have a meal to look forward to whether you’re rushing out the door or coming home after a long day. The biggest commitment here is time. The more time you invest in preparing meals, the more likely you are to eat what you’ve made instead of ordering in.
While constantly eating out can hurt both your wallet and progress, the occasional trip to Dairy Queen can be rewarding. A grueling week or an especially hectic day sometimes demands a trip to the golden arches. If you’re looking to maximize your experience, certain creators on TikTok have created “secret menu” orders that are filling, cost-effective and higher in protein while staying relatively low in calories. It’s a convenient option without fully deviating from your goals, but it’s not a requirement. Sometimes, you just need to enjoy a burger and fries.
Eating doesn’t need to be complicated and consistently eating meals that keep you full and energized play a huge role in maintaining both your academic and fitness goals with the added benefit of lowering stress and improving recovery.
While setting goals is important, it can sometimes feel isolating — especially when friends aren’t making the same sacrifices. FOMO plays a major role in breaking down routines. Worse yet, a weekend spent out with friends can make Monday mornings feel daunting.
Fitness and lifestyle goals shouldn’t prevent you from living your life. If your routine starts cutting into time with friends, adjusting when you work out — around lectures or earlier in the day — can help restore balance.
Enjoying a night out occasionally doesn’t erase your progress. After a hectic weekend, simply showing up is enough. You might not hit a personal record or run a 5K, but avoiding too many consecutive rest days makes getting back into the groove far easier. Doing something always beats doing nothing.
As the semester gets busier — especially during midterms and exams — goals outside of school may take a backseat. Remember, your time is limited. Prioritizing academics when needed is just as important as your fitness goals. Consistency doesn’t mean perfection: it means adapting and continuing when you can. The hardest part about meeting a fitness or lifestyle goal is being prepared and adapting when things go wrong instead of giving up.