Want Fitness Goals That Last? Avoid These Common Mistakes

Описание: If you’re starting new year fitness goals and feeling pressure to change everything FAST, you’re not alone.

In this episode of Baptist HealthTalk, host Johanna Gomez sits down with Dr. Steven Hale, a primary sports medicine physician with Baptist Health Orthopedic Care, to break down how to start exercising the right way without burning out or getting injured.

They discuss why so many people quit by the end of January, how starting too fast can lead to common sports injuries, and why the “no pain, no gain” mindset can actually do more harm than good. Dr. Hale explains the importance of starting slow, progressing by just 5–10% per week, and focusing on consistency over quick results.

You’ll also learn how exercise supports both physical and mental health, and how small, realistic changes can help you build habits that actually last. Watch now to learn how to create a safe, sustainable fitness routine that works with your body—not against it.

Host:
Johanna Gomez
Award-Winning Host & Journalist

Guest:
Steven Hale, M.D.
Primary Sports Medicine Physician
Baptist Health Orthopedic Care


0:00 Introduction
0:55 Why New Year’s fitness goals often fail
1:35 Why motivation drops off so quickly
2:09 Starting slow to build sustainable habits
2:41 Why January brings more sports injuries
3:15 Burnout and lack of consistency
4:14 How beginners should start exercising
5:15 When to expect real fitness results
6:11 The role of diet in workout results
7:28 Making small diet changes that last
8:09 Diet and exercise working together
8:47 Why stretching and warmups matter
10:05 Muscle soreness versus injury pain
11:04 Debunking the “no pain, no gain” myth
11:37 When ongoing pain needs medical attention
12:42 Working out every day versus recovery days
15:25 What type of exercise delivers the best results
16:06 Mental health benefits of exercise
16:52 Overcoming the challenge of restarting fitness
17:31 Using trainers or workout partners for support
18:28 Short workouts and fitness apps
19:39 One key piece of fitness advice for the new year
20:24 How to avoid exercise-related injuries
21:16 Being patient and consistent with progress