Five tips to help you achieve your 2026 fitness goals

The new year always brings new faces into Geri A. Moore’s office.

She’s the director of Creighton’s Exercise Testing and Training Laboratory on campus, a certified clinical exercise physiologist and a certified personal trainer. And she's thinking the same things you are right around New Year's Day.

“I think all of us, when Jan. 1 rolls around, we definitely start to have that feeling like, it's time for me to get fit or it’s time to start doing something differently,” she said. “The New Year’s resolution!”

But how do we stand firm with our fitness goals? How do we stick with our resolutions?

Moore thinks about these questions often, whether she’s advising clients, exploring research findings or teaching students (Moore’s also a professor within Creighton’s Department of Exercise Science and Pre-Health Professions). Here’s a few pointers she often finds herself sharing:
 

1. Set a SMART goal

“I know, I know, it probably sounds cheesy,” Moore said with a laugh.

But it’s proven to be more effective to think in these terms. SMART is an acronym. Specific. Measurable. Action-oriented. Realistic. Timely.

This is where you should start. With a thorough brainstorm.

Sometimes it helps to talk with a professional or a friend — or perhaps just interrogating your own inner consciousness can reveal new things about your objectives.

“You should dream and think about what you really want,” Moore said. “Maybe it's just that I want to have a little more energy by the end of the day. Or maybe I need to increase my cardiorespiratory endurance. Or maybe I have a health-related goal. You start brainstorming, and that's when the pieces begin to fall together.

“Develop the game plan, be specific and then set that specific goal.”

2. It’s OK to start slow

We want results. Like, NOW!

Moore gets that. But she said new healthy habits can take time to reveal their impact.

Plus, there are always some physical adjustments your body will need to make as it reacts to a new workout regimen and routine. Taking it slow (and subsequently adding more as the weeks unfold) helps you recognize potential problems.

“This is me as a clinical exercise physiologist talking — and someone who used to work in cardiac rehab: Take it slow,” Moore said. “And if there are any abnormal signs or symptoms, seek the advice of your personal physician.”

3. Be prepared with a backup plan

This might be the biggest thing people miss when setting their goals, Moore said.

Life happens.

We should be ready for those unplanned interruptions.

“When 6 o'clock rolls around and you’re supposed to be working out but a neighbor drops by unexpectedly,” Moore said. “Or you're an outdoor exerciser and it's pouring rain and not safe.”

Or you pick up an injury. Or your kids have new extracurricular activities. Or work gets busy.

It’s important to think of different ways to achieve your goals, even if it’s a little unconventional at times. You’re more likely to move on to Plan B or Plan C if they’re already set in stone as options ahead of time, Moore said.

“Sometimes you have to get creative,” Moore said. “Maybe you’re at a kid’s baseball practice and instead of just sitting there, you and other parents decide to take laps around the field. You get an hour walk in. It’s not your most ideal form of exercise, but it’s effective.”

4. Choose something you enjoy

What types of exercises are the most fun for you and what time of day do you prefer?

If you hate running, well, it’s probably not best to set a goal to run a 10K.

And if you’re not a morning person, don’t set the alarm for 5 a.m. with the thought you’re going to wake up all year long.

“Spend some time experimenting and figuring out what’s best for you — it will pay off in the long run,” Moore said.

5. Collaborate (and compete, and celebrate) with others

There’s lots of fitness adherence research that suggests social bonding and encouragement can boost your chances of meeting your goals, according to Moore.

Friends, family members, co-workers, an online community.

For example, Moore said her department at Creighton has occasionally embarked on fun challenges to inspire each other — one hall vs. another, or men vs. women. It’s perfectly fine to feed your competitive spirit!

But maybe all you need is a friendly text from a buddy.

“Even if it’s just the fact that someone else is participating and then asks you, ‘Are you going to come?’” Moore said. “You don’t have a good reason to skip, and you know you’re going to get asked, so you go.

“It can look different for different people, whether it's an organized class or a team or a couple of friends.”

And what makes it even more fun when you join up with others? Celebrating your milestones.

It can be helpful not just to have that one big-picture goal, but to set incremental goals, where you can check them off the list. And toast to yourself for every achievement along the way.

“Lots of people really respond well to establishing some kind of reward system,” Moore said.

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Want to learn more about setting fitness goals and developing a heathier plan for 2026?

You can call 402-280-2088 to set up an appointment in Creighton’s Exercise Testing and Training Laboratory.

The lab includes state-of-the-art equipment — including the “Bod Pod,” an egg-shaped chamber that uses air displacement to measure body density and composition.

Creighton alumni, faculty and staff also have the option of meeting with recreation and wellness experts at the Kiewit Fitness Center, where you can sign up for group fitness classes, personal training and wellness programs.