Pick a form of exercise that is attractive to you and set moderately challenging goals, expert says.
Every January, people have good intentions of seeing their bold fitness goals come to fruition. Whether it is Dry January or losing weight — sometimes the spirit is willing, but the flesh is weak.
According to registered psychologist Dr. Patrick Keelan, picking a form of exercise that is attractive to you is crucial for success, along with setting specific goals.
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“Starting off, make the goal very specific to what you’d like to achieve,” he said. “For some people, that might be a fitness goal involving exercising regularly or maybe working out three days a week. For other people who are more experienced in fitness, it might be more ambitious, like completing a marathon or breaking three hours in a marathon.”
Dr. Keelan also emphasized the importance of setting moderately challenging goals. When a goal is too easy, people throw in the towel out of sheer boredom. On the other hand, if a goal is too challenging, people become frustrated with the lack of progress.
“If there are days when you don’t feel like working out at all, we often employ the five-minute rule where you say I’m just going to show up,” he said. “That keeps the habit going in those beginning stages; once you’ve established the habit, you can build on it.”
Here are five ways tenacious Calgarians can crush their fitness goals without even knowing it.
When training his clients, the founder of Impact Boxing and Fitness, Louis Raposo, said he starts with establishing a strong foundation — much like building a house.
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“We try to keep the mind, because the mind gets very bored,” he said. “So there’s always something different at our gym. It could be strength, it could be core, it could be conditioning, it could be boxing — we change it up all the time.”
With kickboxing as a new addition to the facility, Raposo echoed that keeping the mind and body going is crucial for success.
“It’s the best fitness you can do,” he said. “We have a deck of cards where each card is an exercise; so we flip a card, and that’s 10 pushups, for example.”
With a lot of angles and plenty of movement, Raposo said you have to be able to carry your own body weight, and whether you are a beginner, advanced, amateur, or child, he is determined to help you achieve your fitness goals.
“The reason we picked ‘Impact’ as a name is to literally make an impact on people’s lives, which we have done for over 22 years.”
With mobility, strength, and intense cardio at its core, Barre West offers 45-minute and 50-minute group fitness classes. Depending on the class, attendees might get more of a strength or more of a cardio component.
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According to owner and Pilates expert Adriana Britton, the number one thing that people are seeking with barre workouts is low-impact combined with high-intensity core strengthening.
“We address that part of the body like no other,” she said. “That is definitely one of our specialty areas for this program.”
The program also caters to pre-natal and post-natal; Britton said a lot of members planning for pregnancy spend a lot of time in the program to help strengthen their pelvic floor and core.
“We have a mom and baby program, which definitely, around the pandemic, went from sort of an accessory workshop to one of our main programs,” she said.
Britton acknowledged that while studio environments, especially boutique-style studios, can lean female-forward, Barre West’s male members enjoy the workouts just as well.
“And then it’s super injury-friendly,” she said. “We have so many really great success stories — clients with osteoporosis — that either they were able to temper it or help build bone density. So our program is really strong but really accessible.”
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Whether you have two left feet or are graceful, Jazzercise North Calgary wants you to dance like nobody is watching.
Owner Robyn Wilson described the program as dance-based workouts in a group fitness atmosphere with top-40 music and no generational gaps.
“We cater to all walks of life; we’re kind of known for that,” she said. “We have everybody, from kids coming with their moms to grandmas; many times three generations working out together.”
Each class is approximately an hour long, and there are a variety of different formats, with the popular flagship format known as ‘Cardio Sculpt’ leading the way.
“That’s about 40 minutes of dance-based cardio, and you’re working your whole body,” explained Wilson. “We’re doing tons of lunges, jumping, and all kinds of dance-based things.”
Inspired by Mambo, salsa, and kickboxing, the workouts target the upper body, lower body, and core, with an added strength component in every class.
“In ‘Cardio Sculpt’, we do 20 minutes of choreographed dance-based strength,” Wilson said. “We use weights, exercise mats, and everything is choreographed to top-40 music where you’re doing some pushups and planks to whatever music is on top of the charts right now.”
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Scaling the side of a simulated rock wall can offer a unique way of reaching the peak of fitness goals.
With over 25 years of experience, owner of Bolder Climbing Josh Muller said climbing offers a unique exercise experience that allows you to get strong and fit without the conventional boring sides of exercise.
“I always joke to people that it’s a good way to trick yourself into exercising,” Muller said. “Because you’re only on the wall trying really hard for about 15 seconds, maybe 30 seconds, and you come to the ground and you’re huffing and puffing for five minutes while you socialize with your friends.”
Bolder Climbing offers two main disciplines: bouldering and rope climbing.
“With bouldering, our walls go 15 feet above the safety pads, and you climb that without ropes,” Muller explained. “We teach you how to fall safely onto the pads.”
Rope climbing, however, might give beginners more knots in their stomachs than in their ropes, as the height has a significant difference with 40-foot walls.
“It also requires more than just strength — it requires flexibility; it requires a certain amount of problem-solving,” Muller said. “Conquering certain fears, balance — it’s an all-encompassing activity compared to a lot of other sports.”
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To help facilitate results in fitness goals, Calgary nutritionist Stacy Yates said Dry January, where one abstains from alcohol, can be a good start.
“Alcohol really doesn’t benefit us nutritionally in any sort of way,” she said. “So I think that’s actually a great challenge for people, especially if they’ve had a little bit of an overindulgent December.”
Yates emphasized that if people are drinking on a regular basis, Dry January is an easy introduction to cutting calories, with the added benefits of financial savings, better sleep quality, and increased energy.
“Sometimes the best thing for someone to start eating and drinking clean is to start moving their body,” she said. “They feel like ‘oh, I’m starting to work out now; I don’t want to put that junk in my body anymore’, which junk includes alcohol. They also might start prioritizing sleep because they want to feel like when they get on that spin bike the next day, they don’t have a headache.”
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There’s no bad time to take a more active interest in your health, but the new year, for lots of us, feels like a fresh start. Maybe you’re planning to sign up for a 10k or finally have a go at bouldering, eat a bit better or learn to swing a kettlebell. Maybe you want to keep up with your grandkids — or just be a little bit more physically prepared for whatever life throws at you.
To help things along, Guardian Live invites you to a special event with public health expert Devi Sridhar, journalist and author Mariella Frostrup, and health and fitness columnist Joel Snape. They’ll be joining the Guardian’s Today in Focus presenter Annie Kelly to discuss simple, actionable ways to stay fit and healthy as you move through the second half of life: whether that means staying strong and mobile or stressing less and sleeping better.
To make the whole event as helpful as possible, we’d love to hear from you about what you find most challenging — or confusing — when it comes to health and exercise. What should you actually be eating, and how are you going to find the time to make it? What sort of exercise is best, and how often should you be doing it? Is Pilates worth the effort — and should we really all be drinking mugfuls of piping hot creatine?
Whether your question is about exercise, eating, or general wellness, post it below and we’ll put a selection to our panel on the night.
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Jan 6 (Reuters) – The U.S. Food and Drug Administration said on Tuesday that it will limit regulation of wearable devices and software designed to support healthy lifestyles, issuing new guidance to clarify its regulatory approach.
The guidance, along with comments from FDA Commissioner Marty Makary, adds to existing policy that classifies low-risk wellness tools, such as fitness apps and activity trackers that encourage exercise, as non-medical devices exempt from stringent regulation, provided they do not make claims related to disease diagnosis or treatment.
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“We have to promote these products and at the same time, just guard against major safety concerns,” Makary said in an interview with Fox Business about artificial intelligence software such as ChatGPT, adding that “if people are looking up a symptom on an AI-based tool, let’s have that conversation when they come in to see their doctor or do a virtual visit.”
“We want to let companies know, with very clear guidance, that if their device or software is simply providing information, they can do that without FDA regulation,” Makary told Fox Business.
“The only stipulation is if they make claims of something being medical grade … like blood pressure measurement. We don’t want people changing their medicines based on something that’s just a screening tool or an estimate of a physiologic parameter.”
The agency also sent out a broader warning to consumers about the risks posed by unauthorized devices.
Reporting by Puyaan Singh in Bengaluru; Editing by Peter Henderson and Sherry Jacob-Phillips
Our Standards: The Thomson Reuters Trust Principles.
January is peak season for fitness sales, with major discounts on gym memberships, fitness trackers, activewear and beginner-friendly exercise equipment. No wonder — it is a perfect opportunity for retailers to clear inventory and capitalize on all those “New Year, New You” resolutions.
For an exercise novice, however, this endless sea of workout gear and gadgets can be downright overwhelming. But if that is you, do not worry! You do not need a gym’s worth of exercise equipment, a high-end Garmin watch or a professional athlete’s wardrobe to begin. Starting simple is often the most effective strategy for a long-term lifestyle change — not to mention that it is much easier on the wallet.
Here’s what to buy (and what to skip) to launch your fitness journey in strategic fashion — and save yourself some money in the process.
Anna Gora is a health writer and reviewer at Live Science, as well as a highly experienced personal trainer, nutritionist and fitness coach. Over the years, she has helped numerous exercise beginners kickstart their fitness journey, and is always on the lookout for versatile, easy-to-use fitness gear to recommend to her clients. At Live Science, Anna has written a guide to the best exercise equipment for beginners and is a significant contributor to our round-ups of the best fitness trackers, cardio machines and running shoes.
Before investing in a premium running watch or one of the best rowing machines, focus on the basics. Buying the right footwear and workout clothing is an essential first step on your fitness journey. This is not about fashion; it is about comfort and safety.
Footwear: Your most important investment
This is your non-negotiable purchase. Appropriate footwear helps you maintain good foot health, reduces the risk of injuries and boosts your overall well-being, according to a 2024 review published in the journal Applied Sciences. Choose shoes that are stable, comfortable to wear and suitable for your intended activities.
That said, do not get bogged down in premium brands and ultra-specialized shoes. Start with a quality pair of all-purpose trainers or cross-trainers. The best beginner-friendly options have a good balance of cushioning and stability for a mix of gym workouts, walking, jogging and low- to moderate-intensity aerobics. Good looks are just the cherry on top.
Workout clothing: It is all about comfort
Workout clothing should help you withstand the demands of intense exercise, not actively impede your attempts to get fit. Look for synthetic, moisture-wicking fabrics like polyester or spandex — they help regulate body temperature and prevent sweat from lingering on your skin, while cotton, for example, holds sweat and can cause chafing.
Then, focus on freedom of movement. A well-designed piece of activewear will allow for freedom of movement and not slip off or irritate your skin during intense workouts. Start with a few core pieces to build a rotation: a few tops and bottoms, several pairs of sports socks and, for women, a couple of good-quality sports bras.
Again, there is no need to invest in premium brands and highly specialized activewear; affordable lines from major retailers work perfectly fine. Comfort here is key — if you feel good, you are more likely to get moving.
The best retailers for finding deals on beginner-friendly workout clothing:
While you may be tempted to splash out on a premium treadmill or super-smart exercise bike, hold off on the big purchases for now. You can build remarkable strength, endurance and mobility with basic, space-savvy equipment too, and at a much lower cost. A yoga mat, adjustable dumbbells and resistance bands, for example, are very beginner-friendly, offering maximum versatility with a minimal footprint.
If you are not entirely sure how to use them, look up beginner-friendly home exercise video tutorials or join an online fitness class. January fitness sales are not just about physical gear — many fitness apps and services are discounted, too, or offer free taster sessions. There is also plenty of good-quality content that is entirely free of charge.
A well-chosen fitness tracker can provide a lot of valuable feedback and positive reinforcement in the early stages of your fitness journey. Counting your daily steps, tracking an active workout and reviewing your past activities can help you make more sense of your workouts and general progress.
Training by “feel” is hard for beginners, and continuous heart rate measurements provide objective data on your efforts. It helps you understand zones: are you in a moderate, fat-burning zone or pushing into high intensity? This ensures your easy days are genuinely promoting recovery and your hard days are truly effective.
Moreover, the goal-setting and “closing your rings” features (a visual representation of your progress towards your daily exercise goals) leverage gamification, and this in itself can be a powerful motivator. Not to mention, many fitness trackers come in handy outside of the gym or running track, too.
However, do not get swayed by the trends here. A basic Fitbit, Garmin or Apple Watch SE will track steps, heart rate, sleep, and active minutes just as well as the more advanced and expensive models. They also tend to be more beginner-friendly in terms of their user interfaces and the language they use to describe your fitness stats.
The allure of a shiny new machine is strong, but impulsive buys often become expensive clothes racks. Here are some tips on how to avoid costly mistakes as an exercise beginner.
Hold off on major equipment. Do not start by buying an expensive treadmill, elliptical, or full home-gym system. Use your foundational gear or a gym trial for one month at least. If you have consistently stuck with your routine, then research what machine would best suit the activities you have genuinely enjoyed.
Avoid over-specialization. You do not need cycling shoes until you are sure indoor cycling is your go-to sport. Similarly, you do not need Olympic weightlifting shoes for general strength training. Let your sustained interest guide niche purchases, not the other way around.
Beware of fads and “quick fix” gadgets. If a product promises insane results with minimal effort, it is likely selling a fantasy. Sustainable fitness is built on consistent effort, not electrical muscle stimulators, ab belts or dodgy supplements. Stick to the good-old healthy diet and regular workouts, and you will be primed for success in 2026.
The goal of your initial purchases is not to equip a pro athlete from the get-go, but to minimize barriers to exercise and help you establish healthy habits. Every item should make it easier to say “yes” to your workout and harder to make an excuse.
This New Year, invest first in the basics that support consistency. Let your proven dedication over weeks and months, not your initial January enthusiasm, guide your future investments. Your journey starts not with the fanciest gear, but with the first step taken in the right shoes.
We hope that our list will help you do just that.
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