January always arrives with a certain energy. A quiet reset. A chance to pause, reflect, and decide how we want to move forward, not just physically, but mentally and emotionally too.
For many of us, the new year is filled with resolutions. Big promises. All or nothing goals. And while ambition is powerful, I’ve learned (both personally and professionally) that the most meaningful change doesn’t come from pressure, it comes from intention.
Goals vs. Intentions: Why Both Matter
Goals give us direction. They’re measurable, tangible, and motivating.
Intentions give us meaning. They shape how we show up on the journey.
In fitness, a goal might be:
- Run a certain distance
- Build strength
- Commit to consistent classes
An intention might be:
- Move with purpose
- Honour your body
- Train with patience and self-respect
When goals and intentions work together, progress becomes sustainable not exhausting.
A Personal Reflection
Outside of the studio, I’m a runner. And if I’m honest, motivation doesn’t just magically appear for me, I have to create it.
I set goals because they keep me accountable. They give structure to my training and remind me why I lace up my shoes on days when it would be easier not to, or set my alarm for 4am on a weekend, but over time, I’ve learned that goals alone aren’t enough.
There are days when my body feels heavy, when training doesn’t feel effortless, when progress isn’t obvious. On those days, intention matters more than outcome.
My intention might simply be:
- To show up
- To move with awareness
- To respect where my body is that day
That mindset shift has changed everything, for my training, my mindset, and my relationship with movement.
Mindfulness in Motion
At Reform, we believe movement is more than just physical exertion. It’s an opportunity to check in, to breathe, to reconnect.
Mindfulness doesn’t always mean stillness. Sometimes it looks like:
- Noticing your breath during a challenging sequence
- Staying present instead of rushing through a class
- Listening to your body rather than pushing past it
When movement becomes mindful, it becomes empowering.
Reframing January
Instead of asking:
“What do I need to fix?”
Try asking:
“How do I want to feel this year?”
Strong. Calm. Energised. Consistent. Connected.
From there, set positive, realistic goals and pair them with intentions that support your wellbeing, not punish it.
Moving Forward with Purpose
This year doesn’t need perfection.
It needs presence.
Whether your goal is to move more, slow down, build strength, or simply carve out time for yourself, let intention guide you. Progress is not linear, and growth doesn’t happen overnight. But when you move with clarity and kindness, the results follow.
Here’s to a year of intentional movement, mindful moments, and meaningful goals.
Written by: Louise Whiles
