As a running and wellness coach, I'll tell you that every January I see a surge of motivation. People make new goals, they map out new routines, and hope that this will be the year everything changes. And then life happens. A few missed workouts turn into a missed week, the schedule gets crowded, the weather doesn’t cooperate, energy drops, and before long many people quietly decide they’ve failed their New Year’s resolutions and they give up. But the truth is, they haven’t failed — they’ve simply encountered the same resistance that every runner, every athlete, and every person pursuing growth eventually faces. Setbacks don’t have to be the opposite of progress then; they can be a part of it. It’s your choice.
Which means you shouldn’t abandon a goal because you got off course. Instead you should adjust, regroup, and keep moving forward… understanding that progress is built over time through consistency, not through perfection. I can't stress that enough! What matters most is not perfection then but your ability to bounce back, because resilience — not a perfect start — is what ultimately carries you across the finish line.
Bouncing back after a setback teaches you far more than starting strong ever will. It shifts your focus away from the pressure of perfection and back to the power of momentum. Health and fitness are not all-or-nothing journeys.
If you planned to move five days a week and only managed two, those two days still matter! Those workouts are proof that you're moving forward, and forward movement — no matter how small — creates change. This is another thing that I can't stress enough! People give up when they don't reach their goals immediately, forgetting that lasting change takes time.
With that being said, check out what the Official National Bounce Back Month page says are great ways to celebrate and begin your bounce back to completing those resolutions:
Claim Success. See yourself as a person who appreciates wholesome foods and enjoys exercising. When you take this can-control attitude and envision yourself having a healthy lifestyle, you will triumph.
Prepare for temptations. Whenever you go to social events, parties, family functions, grocery stores, or even gas stations, expect that you may be tempted. Plan exactly what you’ll do if temptation strikes when you’re out and about in the Junk Foods Jungle. Breathe in and out five times, delay for 10 minutes (promising yourself not to indulge), or step outdoors for a brief walk.
Before you indulge, ask yourself “why.” Whenever you want to reach for sugar-filled cookies or polish off a bag of ultra-processed chips, look within. What’s eating you that makes you want to eat or overeat? After all, knowledge is power, as philosopher Sir Francis Bacon said centuries ago.
Forgive yourself if you slip. Above all, be kind to yourself if you grab carbage (carbohydrate garbage). Studies shows that self-compassion may lead to more health-promoting behaviors such as healthy eating and physical activity. You also may experience reduced pain and anxiety, better overall physical health, and a greater quality of life.
So, if your New Year’s resolution has slipped, the answer is not to wait for next January friends — it’s to restart and bounce back today. Let go of the guilt because it serves no purpose. Simplify your goals so they feel manageable again. Focus on what you can do this week instead of what you didn’t do last month. And remember... you don’t need a new year to begin again; you just need a decision to keep going. Your year is not defined by how you started — it’s defined by how you choose to continue the journey forward. So get out there and get to training! The Bass Pro Fitness Series of Events will begin soon and you'll want to be ready!
Happy Running!
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