8 Ways to Stay Motivated with New Health Goals

January 17, 2023

How to get started, stay consistent, and achieve your desired results! New Year’s resolutions are a dime a dozen, but sticking to them is a whole other story. If you’re like me, you’ve probably set a health goal or two (or ten) in the past, only to fall off the wagon a few weeks in. […]

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How to get started, stay consistent, and achieve your desired results!

New Year’s resolutions are a dime a dozen, but sticking to them is a whole other story. If you’re like me, you’ve probably set a health goal or two (or ten) in the past, only to fall off the wagon a few weeks in. But fear not, my dear! 

I have some tips and tricks to help you stay motivated and crush those health goals once and for all.


First things first, let’s talk about setting goals. I know, I know, it’s the most obvious step, but it’s also the most important. When it comes to health goals, it’s important to set realistic and specific targets. 

Instead of saying “I want to eat healthier,” try something like “I want to be eating 2 out of 3 healthy, homemade meals a day in 3 months.” By setting a specific goal, you’ll have something tangible to work towards, making it easier to stay motivated.

Follow my 5-step H.A.P.I.E. Goal Method™ to set goals that are doable, empowering and will help you maintain structure without going into restrictive diet-mode.

It stands for:

  • Habit Based (not just focused on an end result)
  • Acknowledgement and Celebration of Progress is built in
  • Petitely Progressive (aka baby steps)
  • Inner-Truth Focused (for you and no one else)
  • End of Month Reflection (tracking progress and adjusting as needed)

Download the FREE H.A.P.I.E. Goal Mini Masterclass and 30-day sample of my habit tracker HERE.


Now that you have a goal in mind, it’s time to create a plan. Breaking down your goal into smaller, manageable steps is key. AKA – Petitely Progressive goals that build up to your big goal!

For example, if your goal is to lose weight, you could plan to exercise three times a week and meal prep for 3 days out of the week. By having a plan in place, you’ll know exactly what you need to do to achieve your goal, and you’ll be less likely to get overwhelmed.


Keeping track of your progress is essential when it comes to staying motivated. Whether you prefer to keep a diary, make a wall poster and give yourself stickers, use an app, or take progress photos, find a method that works for you and stick with it. 

*Quick note – I DO NOT recommend weighing yourself everyday (or even every week, once a month is fine) and if you struggle with body image, I would also say skip the progress photos and the scale all together. 

One way to protect your mental health and stay motivated and encouraged is to celebrate your habits and action steps! Celebrating the progress you’ve made will give you a sense of accomplishment and keep you motivated to keep going. 

This can look as simple as checking off on a calendar when you’ve done your workout. You can also schedule in a monthly reward for accomplishing habits you said you were going to do. A reward might look like buying yourself a candle or something for your place, having a “me” day, going to a movie, etc.


Accountability is key when it comes to sticking to your health goals. Find a workout buddy or join a support group to keep you accountable and motivated. Having someone to share your progress with, and to hold you accountable when you start to slip, can make a huge difference.

You can create self-accountability during your reflection process. If at the end of the month, you really missed the mark on your workouts, take some time to really get honest with yourself about what got in the way, and what needs to change.


Staying positive is crucial when it comes to reaching your health goals. It’s easy to get discouraged when you have a setback or slip up, but it’s important to remind yourself of the benefits that come with achieving your goals. 

If you’re feeling down, remind yourself of how good you’ll feel when you reach your goals and have your ideal habits in place. What I always say is “if you’ve fallen off the wagon, take one wheel off and get back on”. This means that one main reason we fall off of our goals is because we overcommitted. 

Remember, your weekly habit goals should be so small you feel like you should commit to more… but they’re big enough that it’s more than you did last month. Don’t be afraid to take the commitment down a notch (i.e. 2 workouts a week instead of 4 until you’re consistent). 

It’s way better for your consistency, mood and motivation to be ending your weeks and months in celebration vs. discouragement. 


Be flexible. Sometimes, things don’t go as planned, and that’s okay. If something isn’t working, don’t be afraid to change your approach.

Small adjustments can make a big difference, and being open to trying new things will help you to stay motivated.


Progress is not linear, and it’s okay if you have setbacks or slip-ups. Remember that it’s not about being perfect, it’s about making progress and learning from your mistakes.

Right off the bat, remind yourself it’s about the long haul. It’s ok if you have a timeframe to “get in shape” that is more short term, but overall, remember that this is about your overall health, longevity, energy and wellbeing.

If it takes longer than you wanted, or you have more setbacks than you anticipated, don’t let that discourage you from continuing on!


The section about Inner Truth Focus in my H.A.P.I.E. Goal Method™ is really helpful here. It helps you really get grounded in your why. 

Your goals from step 1 should NOT be for external validation. They should NOT be created because you think achieving the goal will make you more lovable, worthy, sexy, accepted. You already ARE!!! 

One way to do this is from Coach Dean Graziosi who talks about the “7-deep” WHY. 

You ask yourself “Why is (insert your main goal) important to me?” Whatever your answer is to that, you ask yourself again… “Why is (previous answer) important to me?” so on and so forth until you’ve asked at least 7 times. By that point you will have a deep, visceral WHY to latch onto. 


In conclusion, staying motivated with New Year’s (or any other time of year) health goal resolutions can be a challenge, but by setting realistic and specific goals, creating a plan, tracking progress, finding accountability, rewarding yourself, staying positive, being flexible, preparing for the long haul and staying connected to your why, you’ll be on your way to achieving your goals in no time.

I’m here cheering you on! Want help setting your goals or with personalized coaching and support? I have limited monthly spots for FREE coaching calls. Sign up for a complimentary 1:1 call with me here to save your spot.

Don’t forget your FREEBIE! Download the H.A.P.I.E. Goal Masterclass and Habit Tracker ⬇️

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I'm Tessie, your new inner voice.

I always love it when my clients tell me "I hear you in my head reminding me I'm doing great and inspiring me to keep taking action." We all need an accountabilibuddy when it comes to personal growth and healthy habits. I'll be yours!

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