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As we cross the midpoint of the year, now is the perfect time to pause, reflect and recalibrate. Remember those ambitious health and fitness goals you set back in January? You did set goals, right? Whether you aimed to lose weight, build strength, eat better or move more, this is your six-month check-in. You’re not alone if your motivation has fizzled. Research shows that 43% of people abandon their New Year’s resolutions by the end of January, and only about 40% are still pursuing them by mid-year. Perhaps even more striking: just 8% of individuals achieve their goals by year’s end.
But here’s the good news: six months remain. That’s a lot of time to make real, lasting progress — especially if you pivot with purpose.
1. Revisit Your “Why” Behind every goal is a reason. Why did you want to improve your health in the first place? Was it to keep up with your grandkids, compete in a local athletic event, hike that mountain trail or manage a health condition? Reconnecting with your deeper purpose reignites motivation and reinforces commitment.
2. Measure What Matters Vague benchmarks like “get in shape” can sabotage even the best intentions. Instead, track what truly matters to you. Has your blood pressure improved? Are you sleeping better? Is your energy more consistent? Those are wins that don’t always show up on the scale.
If you haven’t been tracking your progress, start now. Take new baseline measurements—waist circumference, push-up count, resting heart rate or even daily steps. Clear, measurable (SMART) goals significantly increase your odds of follow-through.
3. Adapt and Adjust Rigid plans break; smart plans bend. Maybe your original routine was too aggressive, or your meal plan didn’t align with real life. That’s not failure — it’s feedback.
Adjust your course with intention: Is your exercise routine sustainable and enjoyable?
Are you nourishing your body or just following fads?
Are you balancing effort with recovery?
Studies show that people who make specific, measurable (SMART) resolutions are 10 times more likely to succeed than those who don’t. This is your opportunity to get laser-focused on what works for you.
4. Set a 90-Day Target Instead of thinking about the full year, break the remainder into a 90-day sprint. This approach keeps momentum high and goals manageable. Whether it’s losing 10 pounds, hiking a local trail, or sleeping eight hours consistently, short-term goals keep you engaged.
Tracking helps too — those who regularly monitor their progress or work with accountability partners are up to 40% more likely to succeed.
5. Recommit to Consistency It’s the daily decisions — the 10-minute walk, the homecooked meal, the choice to sleep instead of scroll — that shape your long-term outcome. You don’t need perfection. You need persistence.
Final Thought: You’re not starting over — you’re starting fresh. Let the second half of the year be your comeback story. Progress isn’t measured in perfect weeks but in consistent effort. So, reflect, refocus and recommit. You’ve still got time. And the odds are in your favor — if you act with intention.
MICHAEL MARTIN JR. IS A RETIRED NAVY VETERAN, WORLD CHAMPION POWERLIFTER, AND PHD CANDIDATE IN PERFORMANCE PSYCHOLOGY.
