8 Tips to Stay on Top of Your Exercise Goals From CNET’s Fitness Expert

Whether you’re good about sticking to your New Year’s fitness goals or need a little motivation , we could all use tips for building healthier habits. As the weather gets better, chances are your calendar becomes more filled with social plans and other activities, making it harder to stay on track with workouts or your go-to workout app. And once you miss one too many workouts, it feels harder to get back into it. In some cases, it may seem easier to give up altogether.

You’re setting yourself up for failure if you think you need to be perfect all the time. In reality, consistency matters more; even sticking to your plan 80% or 85% of the time is enough. Consistency — not perfection — is what helps you maintain a routine without added pressure. Because life is going to happen, and you should still be able to enjoy it.

This is the formula I follow to avoid giving up on my workout goals halfway through the year. As a fitness expert, wife and working mom with a toddler, I know how often life can throw a wrench into our plans. Instead of giving up, I pivot and adjust, because my well-being is just as important as my family’s. Here are some techniques I use to stay on track. They might help you, too.

1. Follow a workout program

Woman wearing workout outfit sitting on a yoga mat looking at her smartphone — A workout app can make it easier to follow a workout program.

Getty Images/Kala Moments

Following a workout program is crucial for achieving your fitness goals and making your life easier. With a program, you don’t have to worry about figuring out what you need to do each time you set foot in the gym. Before becoming a mom, I could easily spend over an hour in the gym or go for a 90-minute run while training for a race. These days, my life looks different, so I aim for efficient, effective workouts that fit into 45 minutes to an hour, max.

If you’re new to working out, one of the best ways to follow a workout program is to have a personal trainer create one for you. But if hiring a trainer isn’t in your budget, using a fitness app is another option. They’re more cost-effective, and some workout apps, such as Peloton and Ladder, offer programs you can follow within the app based on your fitness level, as well as through monthly challenges or series. Other apps such as Caliber and Future connect you virtually to personal trainers who can customize your workouts to your specific needs and goals.

I previously tested Future and loved that you can virtually connect to a real-life trainer. If it’s within your budget (it costs $200 a month), it’s worth it because your trainer is always at your fingertips and they can modify your training schedule as needed. There are also AI-focused fitness apps such as Fitbod or FitnessAI that can create workout programs for you.

I’m currently following the Stronger by the Day app (also one of our picks for best workout apps for women), a science-backed program designed to help women get stronger and build muscle, since that’s my current goal. One feature I’ve found helpful in this app is the ability to choose between full-day, express or bodyweight workouts, depending on how much time I have. I can also set how many days a week I want to work out, and it automatically tracks my personal records based on my heaviest lifts.

2. Try new classes and workouts

Woman using a Pilates reformer in a class — Adding a fitness class you’re interested in can keep your workouts fresh.

Getty Images/Galina Zhigalova

Let’s be honest: Sometimes going to a gym can be boring. In fact, the same routine can be discouraging and keep you from working out. If you’re someone who needs more stimulation or gets tired of the same workout setting, you can try a group fitness class instead.

Classpass is a good workout subscription option to check out. It gives you access to online and in-studio classes in your area. Whether it’s a class at your gym or a separate studio, it’s worth exploring other forms of movement. This could mean trying a self-defense martial arts class, a reformer Pilates class or even taking up a dance style you’re unfamiliar with at a dance studio.

Regardless of how you like to move, adding a workout class to your schedule can give you something to look forward to. You might even make friends in these classes and earn a new workout buddy in the process.

3. Create a playlist you enjoy

Laptop next to smartphone with a music playlist pulled up and a pair of earbuds and their case — A good playlist can motivate you to work out.

Getty Images/narvo vexar

I’ve learned that having a playlist I enjoy can give me the boost I need during a workout. Curating your own Spotify or Apple Music playlists (two of our favorite music streaming services) can give you something to look forward to during your workout.

I also try to design my playlist based on the type of activity I’m doing. For example, I choose more upbeat bops when I’m going for a run, whereas when I’m weightlifting, I want something slower-paced yet motivating. This isn’t set in stone for me, though, since there is frequent overlap depending on my daily mood. But I can tell you from personal experience that the KPop Demon Hunters soundtrack works for both running and lifting weights.

4. Take your workout outdoors

senior couple running by the shore — Taking your workouts outdoors can be a nice change of perspective, and it’s good for you.

Getty Images/Halfpoint Images

Getting some vitamin D from the sun is beneficial because it helps regulate your mood, your circadian rhythm, blood sugar, blood pressure and more. Similarly, taking your workouts outdoors will give you a change of scenery and a mood boost.

When the weather gets warmer, I swap out a couple of gym workouts for a run or a long walk outdoors. I like to wear reliable, sweatproof earbuds like the Powerbeats Pro 2 and my Apple Watch to track distance and time. I’ve even grabbed some fitness equipment, including dumbbells and kettlebells, and set up a workout space in my yard. If you can handle colder weather, there are plenty of benefits to working out in colder temps as well — just make sure to dress accordingly.

5. Set up a goal for yourself

Woman back squatting two weight plates — Setting up a goal for yourself will make you more motivated to stick with your workouts.

Getty Images/Fly View Productions

I’ve found that giving myself a goal to work toward always keeps me more focused because I want to accomplish it. For example, over the past six months, I’ve been working toward squatting 200 pounds, and even after years of strength training, it took time to get there. It’s exciting to see what your body can do — not just what it looks like — and sometimes that’s all the motivation you need to set your next goal.

If some of your goals involve tracking steps or training for your first race, it can be helpful to have a fitness tracker like the Apple Watch or a Fitbit to track your distance, steps, heart rate and much more. Although some of these devices are an investment, they can help you stay accountable with their workout reminders and progress-tracking features. Additionally, many can monitor various health markers to keep you aware of any abrupt changes to your health.

6. Set up a workout space at home

woman exercising with resistance bands wrapped around her feet in her living room — Setting up a workout space at home will make you more inclined to work out on the days you can’t step out to the gym.

Getty Images/mixetto

Depending on how much space you have at home, setting up a designated workout area can help on days when you can’t step out to the gym. When the COVID-19 pandemic hit, the majority of my workouts were done mainly in my living room. All you need to start are a few reliable pairs of dumbbells (or adjustable dumbbells), a yoga mat and resistance bands.

If you have the room, an exercise bike, treadmill or similar cardio equipment can be helpful. Likewise, if you have the space and budget, a smart home gym such as the Tonal 2 can replace various pieces of strength training equipment and transform your living room into a full-on gym.

7. Create a realistic workout schedule

Woman writing down her workout schedule in notebook — Keeping a realistic workout schedule will keep you consistent, even when life doesn’t go to plan.

Getty Images/Nanci Santos

Some people set themselves up for failure by doing too much too soon. When you intentionally include workouts in your schedule, you should make sure they make sense for the stage of life you’re in. If you set your goals too high, such as telling yourself you’ll work out six days a week, but realistically can only commit to three days, you’re going to feel discouraged when you can’t keep up. If you force it, you’ll burn out.

I used to be able to go to the gym almost anytime I wanted before becoming a mom. Now, I have to plan my workouts around my work and child care schedule. At this point in the year, I would’ve signed up for a few races, but I know I can’t commit to a training schedule.

Work with the season of life you’re in and include workouts in your calendar as meetings, so you can’t cancel on yourself. This could mean committing to a lunchtime, early morning or late-night workout. It’s also helpful to have a support system at home, such as a partner who can hold you accountable or take the kids so you can have an hour to yourself.

Most importantly, remain flexible: Life will happen and can bring illness and other disruptions, which may affect your workout schedule. Remember, a missed workout or two won’t ruin your progress.

8. Get a workout buddy

Two men high-fiving after a workout class — Having a workout buddy keeps you focused and it’s a healthy way to socialize.

Getty Images/Tom Werner

Having a workout buddy can keep you motivated. I usually like to workout alone, but having a buddy can help hold you accountable since someone else is counting on you to show up. If your friend is a little more knowledgeable than you when it comes to fitness, it’s a good way to have hands-on learning. If not, having a workout buddy still allows you to catch up with friends while doing an activity that’s great for your mind and body. After all, research has shown that good social connections are key to staving off depression and living a happy and less lonely life.

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Stephan Dorsey

Stephan is the sports journalist for the Maple Grove Report.

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Signature Not Required on Tax Return for Criminal Liability – Houston Tax Attorneys

One of the requirements for a document to be a tax return is that it is signed by the taxpayer under penalties of perjury. Most tax forms that are intended to be tax returns include a declaration at the bottom that includes the penalty of perjury language.

But most tax returns today are filed electronically. Rather than signing with pen and ink, taxpayers sign online or authorize their tax preparers to use electronic signatures or PINs. The transmission or PIN is the signature.

This begs the question, what happens if the taxpayer goes to a tax preparer and there is no evidence that the taxpayer authorized the use of an electronic signature? Can the taxpayer be held liable for errors or omissions on this type of tax return? Can the taxpayer be charged criminally if the tax return is fraudulent? The recent United States v. Uvari, No. 2:18-cr-00253-APG-NJK-1 (9th Cir. Oct. 10, 2024), court case provides an opportunity to consider this question.

Facts & Procedural History

The taxpayer in this case was a professional gambler. He was charged with filing false tax returns. The court opinion does not say how the returns were fraudulent, but chances are good that there was either omitted income or inflated gambling losses.

The tax return at issue in this case was the taxpayer’s 2011 individual income tax return. The tax return was filed electronically by the taxpayer’s CPA. Rather than having the taxpayer’s physical signature, the return contained only a Personal Identification Number (“PIN”) and the CPA’s Electronic Return Originator (or “ERO”) PIN.

During the criminal tax trial, the government did not produce Form 8879, which is typically used to document a taxpayer’s authorization for electronic filing. The taxpayer was convicted and appealed, arguing in part that the government failed to prove he had verified the return under penalties of perjury.

Filing False Returns

Taxpayers are generally required to file income tax returns. If a return is required, it can be a crime to not file the tax return. But if the return is filed and it qualifies as a tax return, it can also be a crime if the tax return is false or fraudulent.

Section 7206 is the applicable criminal statute. It reads as follows:

Any person who: Willfully makes and subscribes any return, statement, or other document, which contains or is verified by a written declaration that it is made under the penalties of perjury, and which he does not believe to be true and correct as to every material matter; shall be guilty of a felony and, upon conviction thereof, shall be fined not more than $100,000 ($500,000 in the case of a corporation), or imprisoned not more than 3 years, or both, together with the costs of prosecution.

To prove a criminal violation for filing a false tax return under Section 7206(1), the government has to establish several elements. This includes showing that:

The defendant made and subscribed a return that was incorrect as to a material matter,
The return contained a written declaration that it was made under penalties of perjury,
The defendant did not believe the return to be true and correct, and
The defendant acted willfully with intent to violate the law.

This leads to the question as to what counts as a signature on a tax return?

What Counts as a “Signed” Return?

The traditional physical signature has largely given way to electronic filing. As the IRS agent testified in this case, “the IRS won’t receive a pen and ink signature from you in most cases. It’s always signed by a PIN.”

This can happen in two ways: either the taxpayer inputs their own PIN, or they authorize their tax preparer to enter a PIN on their behalf. In either case, there must be a declaration that the return is being signed under penalties of perjury. Typically, when a tax preparer files electronically on behalf of a taxpayer, they should obtain a signed Form 8879, which documents the taxpayer’s authorization to file electronically and use an electronic signature.

On the civil tax side of it, the courts have previously said that signing the Form 8879 does not transfer the obligation to file to the tax preparer and that the taxpayer still has to verify that the e-Filed return was received by the IRS. Thus, taxpayers cannot avoid the late filing penalty when a tax return is not received due to e-Filing mishaps.

This raises an interesting question: what happens when there is no Form 8879? Was the tax return actually filed if the process required for e-Filing was not followed? In this case, the government did not produce this form. This suggests that the form was never signed by the taxpayer. The absence of Form 8879 might seem to support a defense that the taxpayer never authorized the filing.

The Ninth Circuit court did not agree with this. It concluded that the government need not produce Form 8879 if there is other evidence showing the taxpayer authorized the filing.

Other Evidence of Filing

While there wasn’t a Form 8879 in this case, there was other evidence that the taxpayer authorized the filing. The taxpayer wrote a letter to the IRS in 2017 regarding the 2011 tax return. It stated: “I e-filed the original Form 1040 for 2011 on or about February 1, 2012.” This letter was sent to the IRS by the taxpayer to get the IRS to process the tax return.

The government admitted the letter into evidence in the criminal trial. The court found that a reasonable jury could infer from this statement that the taxpayer either filed the return himself or authorized his accountant to file it. This after-the-fact acknowledgment of the filing was sufficient to establish that the taxpayer had verified the return under penalties of perjury.

Comparison to the Non-Criminal Tax Return Rules

The standards to impose criminal liability are generally higher than those on the civil side. This ruling by the court is consistent with the various court’s holdings as to the non-criminal tax return filing rules, but the court cases are varied based on whether the taxpayer benefits or does not benefit from there being a signature on the tax return.

The tacit consent cases provide an example. These cases involve joint tax returns filed by spouses. The cases generally stand for the proposition that one spouse can bind another spouse by signing their name on a tax return. These cases usually involve situations that benefit the IRS as they are cases where the IRS has more than one taxpayer on the hook if the signature is valid.

The signature requirement in cases involving disputes over civil penalties is similar. Signatures are not always required for liability to attach when it comes to civil penalties. For example, the courts have generally concluded that even the tax preparer’s fraud or bookkeeper’s fraud can in some cases be imputed to the taxpayer. Thus, a taxpayer can even be liable for civil penalties even if they did not have any fraudulent intent. This is apparently true even if the return is e-Filed and not formally signed by the taxpayer.

Compare this to the signature requirements for tax refunds. While a spouse can sign a joint tax return for the other spouse, a tax attorney acting under a valid power of attorney cannot sign a Form 843 refund claim for the taxpayer-client. The rules are a little more nuanced than this for refund cases, however. At least one court has said that if the IRS audits a refund claim and does not require a signature on the return, the IRS can waive the requirement that the taxpayer sign the return by processing the return without a signature. While these refund cases usually benefit taxpayers as if the signature is valid the tax refund can be processed and refunds issued, there are exceptions.

The Takeaway

Signature issues abound when it comes to tax returns. The general rule is that signatures are less important when the facts and circumstances are that not having a signature benefits the taxpayer. When the taxpayer needs a signature to obtain some advantage or benefit, the rules are more strict. That lesson is presented again in this case. As explained by this case, taxpayers cannot always escape criminal liability for false returns if they did not physically sign the tax return. This is true even if the tax preparer failed to obtain Form 8879 signed by the taxpayer. The taxpayer’s own subsequent acknowledgment of the filing can supply the requisite authorization and count as a signature under penalties of perjury.