Happy New Year everyone! 🎉
Make yourself a hot drink, find a comfortable spot, take a moment just for yourself… and spend a few minutes laying the foundations for a year in which you give yourself every chance of success.
This exercise helps you imagine the person you want to become, create a supportive routine, and move forward in a realistic and sustainable way.
Step 1 – Choose your gym goal for 2026
This is to inspire you – allow yourself to dream a little.
Your goal can't be related to weight on the scale or to appearance.
But he can be :
- based on what you want to feel – confident, strong, powerful, capable in your body
- A performance objective – lift heavier, improve your endurance, develop your power
- A life goal – to be fitter for the mountains, to keep up with the children, to age in strength and health
Write down a goal that you're really excited about.
Then go a little further.
Take a few minutes to write about this future version of yourself:
- How would this goal change your life?
- What impact could this have on the people around you?
- What would be different compared to now?
- How would you move, think, act, live?
The more clearly you can imagine this version of yourself, the more motivating and meaningful your goal becomes.
Step 2 – Create your “ideal week”
Now imagine the ideal week which would help you progress towards that goal.
Not a perfect week is unrealistic.
A week that seems good, supportive, realistic and sustainable.
A week that supports your training And your life.
You can include things like:
- train __ times per week
- spend __ minutes a day outside
- do gentle movement or stretching on rest days
- have a sleep routine
- eat in a nutritious way
- meditate, breathe, write, take a moment for yourself
- Keep time for fun, hobbies, and the people you love.
This week represents the pace at which you would like to live most of the time.
👉 Keep a copy of this ideal week somewhere you can see it – on your phone, your fridge, in your notebook. You'll come back to it.
Step 3 – Start where you are today
Before adding new things, take the time to recognize what you are already doing well.
Make a short list of:
- what already works
- your current strengths, routines and habits
- everything you already do for your health and well-being
For example, if your “ideal week” includes 60 minutes outdoors per day, And if you're already outside for 20 to 30 minutes almost every day, that's not a failure – it's a great foundation. You can simply build on it instead of adding something completely new.
Based on this reflection, choose:
- a habit to improve, Or
- a new, simple habit to add
Focus on one single habit for two weeks.
Give yourself time to adapt, find your rhythm, and create regularity.
📌 And update this list.
Rewrite your “Where I am now” list each time you solidify a new or improved habit, and note at the bottom the next habit you want to focus on.
Over time, by continuing to update it…
Your list “Where I am now” will increasingly resemble your “Ideal Week” list.
That's progress.
Not thanks to pressure.
Not because of perfection.
But thanks to a gentle, intelligent, and respectful consistency towards you.
Download the worksheets here 😊