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As we approach the new year, many of us feel inspired to make meaningful changes—setting fresh goals for our health, fitness, and overall well-being. But while January symbolizes a chance to reset, long-term success requires more than just resolutions. Achieving real change isn’t about waiting for bursts of motivation to strike; it’s about understanding that motivation is something you can cultivate.

The truth is, motivation is not just a fleeting feeling—it’s a process. It’s the intentional creation of energy and focus over time, giving you the mindset, willpower, and clarity needed to pursue your goals. Motivation looks different for everyone, but the good news is that you don’t have to wait for it to show up. You can actively cultivate it.

How to Cultivate Energy and Motivation

With the right strategies, you can generate the energy and focus needed to make lasting progress. Here are four ways to start building motivation now, so you can hit the ground running when January arrives:

1. Set Small, Achievable Goals
   • Instead of overwhelming yourself with big resolutions, break them into smaller, manageable steps. If you plan to get fit, start with a goal like walking 20 minutes a day or going to the gym twice a week. Each small success builds momentum, creating a sense of accomplishment that keeps you moving forward.
2. Establish a Consistent Routine
   • Motivation often follows action, not the other way around. Commit to a routine now, even if it’s small—like a morning walk or evening stretch session—so it becomes a habit by the time the new year begins. A consistent routine requires less mental effort over time, helping you stay on track when life gets busy.
3. Surround Yourself with Positive Support
   • Community matters. Find friends, classes, or workout groups to join in the new year. Surrounding yourself with people who encourage your efforts will increase accountability and make the process more enjoyable. Group fitness classes like Zumba or spin sessions can give you both fun and support.
4. Track Progress with Measurable Goals
   • In addition to activities you enjoy, choose something measurable—like lifting heavier weights, improving your running speed, or tracking steps per day. Having concrete metrics helps you stay focused and gives you tangible proof of progress, reinforcing your motivation along the way.

Start Now: Don’t Wait for January

When it comes to making meaningful change, the hardest part is often taking the first step. It’s easy to feel overwhelmed by all the things we think we should do—manage stress, eat healthier, choose the right workout program, and more. But waiting for the “perfect time” to start is a trap.

The best way to pave the way for success in January is to start moving now. Go for a walk, hit the gym, or try a fitness class. The act of exercising, no matter how small, will create the energy you need to stay focused and build momentum.

Lay the Foundation for Success

By starting now, you’ll enter the new year already in motion, with some habits established and the confidence to take on bigger goals. Find activities you enjoy, but also mix in exercises that offer measurable progress—like strength training or tracking personal records. Having both enjoyment and structure is key to staying engaged long-term.

This December, don’t wait for January 1st to make your move. Start with something simple—exercise. Once you take that first step, the energy and motivation to tackle other areas of your health and fitness will follow. The new year is around the corner—start cultivating your energy now, and you’ll be ready to thrive when it arrives.

Gerard Brennen

*Written by Gerard Brennen, General Manager at Active Wellness Center Kruse Woods.

Team Active content is not medical advice; it’s inspiration to LIVE ACTIVELY. Operating five Active Wellness Centers in California and Oregon, we strategically partner with hospital systems like Providence in Petaluma and Napa, California as well as Lake Oswego and Hillsboro, Oregon. Active Wellness Center at NorthBay Health is powered by NorthBay Health in Vacaville, California. 

Active’s strategic healthcare partnerships demonstrate our commitment to supporting healthy lifestyles in the communities we serve.  Our community health clubs and gyms provide motivating fitness, weight loss, strength-training, medical fitness, aquatics and swim lessons, youth fitness and childcare programs, and group fitness including yoga, Zumba®, barre, Pilates, dance and cycling. 

Check the Active Wellness Center blog often for more healthy lifestyle tips and resources to support your active lifestyle! Click here for a free guest pass to your local Active Wellness Center.  *Active Wellness Center’s program and facility offerings may vary by location. 

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Mike’s Go-To Advice for Staying Motivated

When workouts get tough, it’s easy to lose motivation. Mike offers a balanced approach to staying on track, emphasizing the importance of listening to your body. “Like anything else, you’re gonna have good days and bad days. The important thing is to listen to your body and know when to push and when to pull back a little in order to have a productive day,” he advises.

Mike reminds us that even elite athletes don’t perform at their peak every day. Instead of striving for perfection, focus on consistency. “I like to think of it as putting change in the piggy bank every workout; some days you put in a dollar, some days you put in a penny, but every penny gets you closer to your goal,” Mike says. This mindset encourages steady progress, understanding that every effort, no matter how small, contributes to your long-term success.

Customizing Workouts to Fit Individual Goals

Mike is a strong advocate for personalized workout plans that cater to individual fitness levels and goals. “I’m a firm believer in learning, perfecting, and progressing our foundational movement patterns,” he explains. These foundational movements are the building blocks of a safe and effective fitness routine.

Mike’s approach is all about progression. “There is a requisite progression and regression ladder to all of them; you have to earn your way up that ladder,” he says. For example, he wouldn’t expect someone to attempt a box jump on their first day if they haven’t yet mastered a bodyweight squat. Mike prioritizes stability and a pain-free range of motion before advancing to more challenging exercises, ensuring that every client progresses safely and effectively.

Debunking the “No Pain, No Gain” Myth

One of the most persistent and misleading fitness myths is the idea that “no pain, no gain.” Mike is passionate about setting the record straight. “The biggest issue here is that there’s a difference between discomfort and pain,” he clarifies. While discomfort is part of the growth process, pain is a signal that something is wrong and should not be ignored.

Mike has seen many amateur lifters and athletes push through pain, only to end up with injuries. “If you’re doing something correctly, it shouldn’t be painful; if it hurts, we need to change something to address that pain,” he advises. And for those who experience soreness after a tough workout, Mike’s companion advice is simple: “Rest and Recover.”

Conclusion

Mike Kachnik’s expertise as a Fitness Specialist at Active at Kruse Woods is invaluable for anyone looking to enhance their fitness journey. His insights on motivation, customized workout plans, and debunking common fitness myths offer a balanced and sustainable approach to achieving your goals. Whether you’re just starting or looking to fine-tune your routine, Mike’s guidance can help you build a safe, effective, and rewarding fitness journey.

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I’ve always been a runner. For most of my life, that’s all I did for exercise, unless you count the jumping jacks and pushups before youth or high school football practices. After college, I very rarely saw the inside of a gym. If I did, it was primarily to ride a stationary bike or treadmill when the weather was too bad to run. Once in a blue moon, I’d pick up some free weights for no real benefit since I’m pretty sure I wasn’t doing anything properly.

Of all people, it was my mom who said I should really get serious about adding some strength training and conditioning into my one-dimensional fitness routine. She started working with a personal trainer in her early 60s and loved it.

We had recently moved to Lake Oswego, and the old Providence Fitness Center was close by and on my way home from work. I joined, again mostly riding the bike and doing the free weights mostly wrong. One evening, I walked in and saw a group outside in the courtyard exercising with an assortment of equipment. “What’s that?” I asked the front desk attendant. “It’s called boot camp,” she said. “It’s a paid class, but go try it for free.”

Fourteen-plus years later, I’m still going to both weekly classes whenever I can. For me, it’s the perfect mix of exercises—strength training across all muscle groups plus cardio/endurance—with a variety of exercises so no two classes are the same. The instructor demonstrates each exercise and refines your individual technique for maximum impact. There are side benefits of balance and concentration. The class setting ensures that it’s fun, energetic, and motivating. And the bonus: they’re a great group who I really enjoy seeing and exercising with!

I’m a big fan of the E Gym circuit as well. Finally, no screwing up weight training!

At this stage of my fitness journey, it’s certainly not about rocking a buff bod. It’s about being healthy and staying healthy as I get older—not just physically but mentally and emotionally. I can’t run as much as I would like to anymore, but I think I’ve finally found the right routine to keep working towards my total fitness goal. And Mom is now 87, still doing personal training, and boy, is it working for her!

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Read all about our upcoming Holiday Potluck, Friends and Family week, KGW Bank Donation Drive and much more!

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• Find your maximum heart rate. This is the highest number of beats per minute that your heart can safely reach. You can estimate your maximum heart rate by subtracting your age from 220. However, it is more accurate to have it tested by a doctor or fitness professional.
• Calculate your heart rate zones. Once you know your maximum heart rate, you can calculate your heart rate zones. These zones represent different levels of intensity, from very light to very hard. You can use a heart rate monitor like the Myzone Switch™ to track your heart rate and stay within the desired zone.

• Zone 1 (50-60% of maximum heart rate): Very light activity, such as walking or stretching.
• Zone 2 (60-70% of maximum heart rate): Light activity, such as jogging or biking.
• Zone 3 (70-80% of maximum heart rate): Moderate activity, such as running or swimming.
• Zone 4 (80-90% of maximum heart rate): Hard activity, such as sprinting or HIIT training.
• Zone 5 (90-100% of maximum heart rate): Very hard activity, such as all-out sprinting.
• Use heart rate training to improve your fitness. Once you know your heart rate zones, you can use them to design workouts that are tailored to your individual goals. For example, if you are trying to improve your aerobic fitness, you should spend most of your workout time in zones 2 and 3. If you are trying to improve your speed or endurance, you should incorporate some time in zones 4 and 5 into your workouts.
• Listen to your body. Heart rate training is a great tool, but it is important to listen to your body and adjust your workouts accordingly. If you are feeling tired or dizzy, take a break. And if you are feeling great, you can push yourself a little harder.

• Start slowly and gradually increase the intensity of your workouts over time.
• Warm up before each workout by gradually increasing your heart rate for 5-10 minutes.
• Cool down after each workout by gradually decreasing your heart rate for 5-10 minutes.
• Track your progress over time to see how your fitness is improving.

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