Well, here we are. It’s the first week of January. The Quality Street tin is finally empty, and let me guess – that shiny new motivation you felt on New Year’s Day is already starting to flicker?
If you are finding it getting harder to ignore the biscuit tin or lace up your trainers this morning than it was three days ago, I want you to know something important: You are completely normal!
In the fitness industry, we see this pattern every single year. The gyms are packed on January 2nd. By the second week, it’s quieter. By February? It’s back to the regulars only and all those ‘New Year, New Me’ intentions have become a distant memory.
We are standing right on the edge of what data analysts at Strava famously dubbed “Quitter’s Day” – the specific day in January (usually the second Friday) when the majority of people throw in the towel on their fitness resolutions.
But why does this happen so reliably? And more importantly, how do you ensure you aren’t one of the millions who give up before they’ve really begun?
The Reality of Why People Quit
We love the idea of a fresh start in the UK. Recent data suggests health, fitness, and weight loss remain the top priorities for Brits turning over a new leaf. Yet, the gap between intent and action is massive.
Decades of research by psychologist Dr. John Norcross suggests that while many start strong, about 80% of New Year’s resolutions fail by the second week of February.
Why do we crash and burn so quickly?
- Relying on Willpower, Not Habit: We treat motivation like an endless fuel source. It’s not. It’s a spark. You need discipline and routine to keep the fire burning when the spark goes out.
- Vague Goals: “I want to get fit” is not a goal; it’s a wish. Without a specific plan (e.g., “I will strength train for 45 minutes on Tuesdays and Thursdays at 7 am”), you have no roadmap.
- The “All or Nothing” Mentality: You miss one planned workout, decide you’ve “ruined” the week, and quit entirely. This perfectionism is paralysed.
- Zero Accountability: When you make a promise only to yourself, it is far too easy to break it when things get tough or you feel tired.
The Missing Link: Professional Support
This is where the narrative needs to change. We often view hiring a Personal Trainer or a Weight Loss Coach as a luxury for the rich and famous, or something you only do if you are training for a marathon.
The truth is, coaching is the single most effective tool for bridging the gap between wanting a result and actually achieving it. It’s not just about having someone show you how to squat correctly; it’s about having an expert architect design the blueprint for your success – and then ensuring you show up to build it.
When you work with a professional, you move from “hoping” to “doing.”
What The Science Says
You don’t have to just take my word for it. Research consistently shows that supervised training and external accountability significantly boost success rates.
1. The Power of Adherence A study published in the Journal of Sports Science & Medicine examined the effects of personal training on changing clients’ attitudes towards physical activity. The results showed that individuals working with a Personal Trainer had significantly higher levels of adherence (sticking to the plan) and moved closer to their goals than those trying to go it alone. The researchers concluded that “one-on-one personal training is an effective method for changing attitudes and increasing the amount of physical activity.”
2. The Necessity of Accountability The Association for Talent Development (ATD) conducted a study on accountability that is widely cited in coaching circles. They found that if you simply have an idea or a goal, your chance of success is minimal. If you consciously decide to do it, your chances go up to almost 40%.
However, if you have a specific accountability appointment with a person you’ve committed to – like a PT or a Weight Loss Coach expecting your check-in, your probability of success rises to 95%.
Don’t Let January Win
If you are already feeling the January slide, stop feeling guilty. It’s just human nature kicking in. But don’t let it stop you.
The difference between the 80% who quit and the 20% who succeed usually isn’t willpower; it’s support.
If you are tired of starting over every January, it’s time to try a different approach. Let’s stop relying on wishful thinking and start building a structured, supported plan that actually fits your life.
Are you ready to beat “Quitter’s Day”? Contact me for a no-obligation consultation on 07767 608462 or email me at runmovetone@gmail.com.
Symone x