Chris Hemsworth’s Coach On How To Make Your Health Resolutions Stick


Chris Hemsworth trains with longtime personal trainer and friend Luke Zocchi.


The year 2021 is drawing to a close, and it is time to prepare for your resolutions for the coming year.

Whether it’s exercising more, getting in shape, or losing weight, research shows that fitness resolutions are the most popular among decision makers.

But of course, resolutions are much easier to make than to keep. Studies show that less than 8% of people actually hit their New Year’s resolutions – with around 80% throwing in the towel by the second week of February.

So how can you make sure that you are not only implementing your resolutions, but are also successful on your fitness journey?

Luke Zocchi, the personal trainer behind the God of Thunder himself, shares his ten best hacks on how to achieve this:

  • State exactly what you want to achieve: “Setting a specific fitness goal is important because it becomes the blueprint for how you plan your exercise and diet to achieve that goal,” says the creator of the Twenty40 fitness plan and resident trainer at Hemsworth’s wellness app, Centr. So it’s not enough to just set a vague goal like “lose weight” or “go to the gym every day”. Instead, consider setting yourself a clearly defined goal, such as building and toning muscles, losing fat, or improving endurance. The more precise the better.
  • Do you find the why? Ask yourself why you want to achieve what you want to achieve. What is the driving factor behind it? “By finding the why, you can determine what makes resolution so important to you, and that usually leads to consistency,” says Zocchi.
  • Break big goals down into actionable steps: Once you’ve figured out your main goal for the year, break it down into smaller goals. “Achieving these smaller milestones will help you stay motivated by highlighting that you are improving – even if the results might not hit you right in the face,” says Zocchi. “It also serves as a reminder that you will get there step by step. Not everything is instant,” added the celebrity coach.
  • Write it down: “Write down your goals and put them in a place where you can see them every day,” suggests Zocchi. “It serves as a gentle reminder of the days when you don’t feel like exercising or just want to give up the diet,” he explains.
  • Consistency before intensity: When you’re a beginner, “don’t complicate or do too many workouts as you may just be moving in circles,” says Zocchi. Set realistic goals and choose workouts that you really enjoy and that you can do for more than just a few weeks. “Don’t be afraid to try new things, but remember that persistence is key. Even if it’s just a walk during the day, you will always achieve your goals with consistency, ”adds the fitness professional.
  • Track your progress: Measuring your progress is key regardless of your goal. You can track your progress in a training diary and take photos, suggests Zocchi. “Sometimes you can’t see the progress you’re making – using a journal or photo album can help you stick to your plan by reminding you how far you’ve come,” added the trainer . Logging your progress also encourages accountability and allows easier changes to your training plan to make it more efficient.
  • Team up with a training partner: Find a training partner or a training partner who will make you go harder in your workout. “Sometimes you can get stuck in the same old routine. So if you have someone who goes just as hard or tougher, it will definitely motivate you to do the same, ”notes Zocchi.
  • Listen to your body: We are all built differently, so adjusting to your body is important because pushing through pain, exhaustion, etc. doesn’t necessarily mean you will reach your goals any faster, notes Zocchi. On the contrary, it can be a setback at times, so be mindful of your body’s signals, he adds. Here are a few quick tips on how to do it.
  • Stop comparing yourself to others: It is important to remember that you are not competing with anyone. Everyone is unique and so is their fitness journey. “Nobody will get the same results as you in the same amount of time. So don’t stick to anyone else’s journey other than your own, ”says the fitness expert.
  • Don’t forget to have fun! “If you don’t enjoy the process, what’s the point?” asks Zocchi. So don’t put too much pressure on yourself. “It’s fun because if you don’t enjoy it, it becomes a chore. And when it becomes a chore, it stays less likely because nobody likes to work, ”says Zocchi.

Also, be honest with yourself, advises Zocchi. Be honest about your intentions, goals, progress, what you already have on your plate, and how much room you have for new commitments – all of these can help make your resolutions more realistic and achievable.