JANUARY: Setting the Foundation for Fitness Success
By:
Tamra L. Christiansen, Director Fitness & Wellness
Welcome to “A Year of Progress,” our new series designed to help you make 2025 your best fitness year ever — step by step, every issue. I will share simple yet powerful ways to build a fitness routine that grows with you, allowing flexibility, fun and real progress. Think of this as a marathon, not a sprint; we’ll focus on creating a solid foundation in January to help you thrive all year.
Step 1: Start with Strength and Stability
In January, we focus on the basics: strength, stability and mobility. This is the foundational phase. Think of this as laying the groundwork for the goals and challenges you’ll take on later in the year. Here’s where you start:
>> Functional Strength Training Basics: Choose exercises that engage multiple muscle groups, like squats, lunges and push-ups. Aim for two days a week, with 15-20 minutes each session.
>> Stability Matters: Balance-focused exercises like planks or single-leg stands are key. Being that our bodies are upright most of the day, the core is best worked in active positions, rather than laying down. More core work strengthens and improves balance, which enhances overall body control.
>> Mobilize to Energize: Stretching and mobility work may seem small, but these simple moves prepare your muscles and joints for future challenges. Try dedicating a few minutes post-workout to basic stretches or light yoga. We have StretchLab here at Cordillera every two weeks, so using their expertise is another tool in your belt for fitness.
Step 2: Build Consistency with Small Goals
One of the biggest obstacles in fitness is staying consistent. Let’s make that easier by setting small, achievable goals that fit your lifestyle. Rather than aiming for a giant leap, think baby steps!
>> Set a Weekly Workout Goal: Rather than planning every workout for the month, aim for two to three sessions per week. This feels doable, avoids burnout, and lets you gradually build a routine.
>> Track Your Wins: Use a fitness journal or app to note each completed workout. Progress, even if it’s just showing up, counts as a win.
>> Celebrate Small Victories: Whether it’s hitting all your weekly sessions or feeling stronger after a workout, recognize and reward those milestones.
Step 3: Make Movement Enjoyable
A workout doesn’t have to mean hitting the gym. This year, think of movement as any activity that gets your body engaged, whether it’s dancing in your living room or going for a hike with friends.
>> Find Your Fun: Choose movement that feels enjoyable. Explore a new group class, go for a walk in nature, or even try a dance party at home. The goal is to find something you look forward to.
>> Community Boost: Social support goes a long way. Consider inviting friends or joining a fitness group to make movement feel like a shared adventure.
Step 4: Plan for Progress
As we move into March, we’ll shift focus to building endurance and strength. But for now, enjoy the simplicity of building a consistent routine with gentle workouts and small, rewarding challenges.
>> Looking Ahead: By the time spring arrives, you’ll be ready for our next installment in March, where we’ll add a bit more structure to your routine, building endurance as we prep for warmer months. So, here’s to setting the groundwork, staying consistent, and enjoying every step.
After all, fitness is a journey, not a destination — let’s make it a fun one!
Tamra Christiansen is the Director of Fitness & Wellness at The Clubs of Cordillera Ranch. She can be reached at tchristiansen@cordilleraranch.com and 830.336.9184.
