January arrives with its usual cliché: new beginnings, new resolutions, new promises. And, of course, the gyms are packed with people with that look on their faces as if they are trying to figure out whether that is a dumbbell or a medieval torture device. It's the "January Pandemic", the annual phenomenon in which everyone decides that "this is the year I'm going to change my life"... but only until February.
It's beautiful, isn't it? Seeing motivated people, ready to face the new year, committed to transforming bad habits into a healthy lifestyle. But then, it's like watching the pilot episode of an incredible series that is canceled before the second episode. The weight room, previously full of "fitness enthusiasts", is once again dominated by the usual die-hards. The "January and That's It" crowd disappears as quickly as it appeared, and the lockers have keys available again.
What Happens Between January and the End of January?
Let’s be honest: the problem isn’t a lack of motivation, but a lack of planning and realistic expectations. January is the Black Friday of fitness. People show up in droves, full of enthusiasm, but not quite sure what to do with the tools they’ve just acquired. And when they realize that they don’t see results after the first week, or that working out isn’t as sexy as it seems on Instagram, they start to back off.
Initial motivation is great, but it doesn’t last as long as a TikTok video. And when there are no solid habits to sustain that motivation, the decline is inevitable. It’s the classic cycle of giving up: get excited → overdo it → get discouraged → give up.
How to Get Out of the January Cycle?
1. Set Real (and Small) Goals: Don’t try to lose 20 pounds in two weeks or become an Olympic athlete by March. Start slowly, because consistent progress always beats rushing.
2. Embrace the Discomfort (But Don’t Beat Yourself Up): Working out isn’t supposed to be easy, but you also don’t have to suffer like you’re on a survival reality show. Respect your body and learn to enjoy the process.
3. Think Long Term: Don’t make training an annual resolution. Make it a habit. And remember: the important thing is not that you train in January. It’s that you’re still training in December.
4. Celebrate Small Victories: Did you do 3 workouts this week? Bravo! Did you eat custard tarts at the office and resisted? You're a legend. Small achievements are the building blocks of your consistency.
Don't Give Up. Adjust.
The "January Pandemic" doesn't need to be a recurring joke. You have the opportunity to do things differently this year. And if you've already started and are thinking about giving up, take a deep breath. You don't need to get everything right now. Just get it right today. Tomorrow we'll take care of tomorrow.
Fitness is not a sprint. It's a marathon. And you know what the secret is? It's that true success is not about who starts out the strongest, but about who stays in the game.
RITA GOMES
BMS PERSONAL TRAINER