By Karyn Guidry, founder of Karyn Guidry Fitness
The new year always brings big intentions. New programs. New routines. New “this time I’m really doing it” energy. And while motivation feels great in January, the truth is simple. Motivation alone does not produce results.
Clarity does.
Structure does.
Realistic goals do.
If you want 2026 to be the year you build momentum instead of burning out, here is how to set fitness and nutrition goals that are sustainable, aligned, and actually achievable.
1. Start With One Question: What Do You Really Want?
Not what social media says you should want.
Not what the latest challenge tells you to chase.
You.
Ask yourself honestly:
- Do I want to build muscle?
- Improve hybrid or endurance performance?
- Lose body fat?
- Dial in my nutrition habits?
- Run my first race?
- Feel stronger, more confident, and consistent?
Your goal has to matter to you. That personal reason is the anchor that keeps you showing up when motivation fades.
2. Break Big Goals Into Small, Measurable Milestones
“I want to get stronger” is a great intention, but it is too vague to guide action.
Turn it into checkpoints you can track:
- Train strength three times per week
- Increase squat or deadlift by 20 to 30 pounds over three months
- Run consistently two to three times per week
- Track macros five days per week
Small, measurable milestones create momentum. They make progress visible and keep you accountable.
3. Choose Habits, Not Punishments
Most people quit by February because their goals are built on restriction and force, not habits and consistency.
Instead of rules like:
- No carbs
- No eating after 7
- Training every single day
Focus on habits like:
- Including protein at every meal
- Drinking water and electrolytes daily
- Getting 8,000 to 10,000 steps per day
- Training three to five days per week with intention
- Fueling before workouts instead of under eating
The habits you commit to matter far more than the number you are chasing.
4. Be Honest About Your Actual Lifestyle
This is the step most people skip.
Ask yourself:
- How many days can I realistically train without stressing my life?
- How much time do I actually have for meal prep?
- Do I travel often?
- How is my sleep right now?
- What family or work routines do I need to work around?
A plan only works if it fits your real life, not your ideal one.
5. Define Your Fueling Strategy Early
One of the fastest ways to stall progress is under fueling.
Set simple nutrition targets that support performance and body composition:
- 25 to 35 grams of protein per meal
- 80 to 120 grams of carbs around training, depending on activity
- Hydration with electrolytes
- More whole foods than packaged foods
- Consistent calories before chasing perfection
- Fuel supports results. Perfection does not.
6. Build Flexibility Into Your Plan
Life will never run perfectly all year long.
Instead of:
“I have to hit every workout”
Try:
“I aim for four sessions per week, minimum three”
Instead of:
“I must hit 100 percent on macros”
Try:
“I aim for 80 to 85 percent consistency”
Flexibility keeps you consistent long term.
7. Track What Actually Matters
The scale is one data point. Not the whole picture.
Also track:
- Energy levels
- Strength progress
- Run pace and endurance
- Recovery quality
- Training consistency
- How your clothes fit
- Mental clarity and mood
- Sleep quality
- How well you are fueling workouts
Real progress shows up in more places than the scale.
8. Give Yourself a Timeline That Makes Sense
Sustainable change takes time.
- Building muscle typically takes three to six months
- Fat loss often takes eight to sixteen weeks or more
- Performance improvements come in training cycles, not shortcuts
- Habit change takes four to twelve weeks of repetition
- If your goal is big, your timeline should be too.
9. Create Accountability
Accountability ends the “start over Monday” cycle.
That might look like:
- A coach
- A structured program
- A supportive community
- Weekly check ins
- A training partner
- Tracking workouts and nutrition consistently
You do not need more motivation. You need systems that keep you showing up.
10. Focus on Progress, Not Perfection
Results are not built on perfect weeks.
They are built on showing up, especially during messy ones.
The goal is not to transform overnight.
The goal is to build habits and routines that compound over the entire year.
Every meal.
Every lift.
Every run.
Every solid night of sleep.
It all adds up.
Final Takeaway
Setting realistic fitness and nutrition goals is not about going harder. It is about going smarter.
Choose goals that fit your life.
Build habits that support them.
Fuel your body properly.
Give yourself time.
Stay consistent long enough for results to show.
You do not need a “new you” for the new year.
You need a clear plan and the discipline to follow through.
And that is something you can absolutely build.