06/01/2026
New Year - New You?
How often are we seeing stuff like this right now??
We're being bombarded with 'do this', 'try this', "change this' and usually all at once!
Yes, it is as good a place to start as any and if you have made improvements then well done you, keep going.
But for many, it's too much in one go and that can lead to eventual failure.
And who needs to feel even more rubbish than needs be?
If you didn't give up alcohol on the 2nd, don't worry.
If you didn't start your new diet yesterday, so be it.
If you've missed a day achieving your step count, there's always tomorrow.
In fact, there's still a whole year ahead of you yet.
I've decided to tackle this year differently to previous ones, knowing from experience that this 'all at once' attitude can be so pressuring and overwhelming.
Right now, during this time of year (mid-winter) we're actually supposed to be resting.
It's a fantastic time to take stock and find out what habits aren't serving you.
You could do this by writing a list or journaling, whatever suits you.
After you've done a bit of soul searching and self analysis, my advice is to then make one or two small changes that you can easily fit into your daily life.
That way they become sustainable, then, habitual.
I have a mantra of the 4 W's.
Working within those, it could be as simple as increasing your water intake.
Water is essential to your body working properly.
If you don't drink any now, aim for 2 glasses.
If you drink 2 glasses already, aim for 4.
This may also mean a reduction in alcohol intake to stay hydrated - all the better.
Reducing alcohol consumption is beneficial all round.
If you want to be generally more active, set a walking target such as a step goal, but average it out weekly.
For example, if you want to hit 10K steps a day, aim for 70K steps over the week.
Not all days or weeks are the same, life gets in the way, and beating yourself up for only 5K steps one day isn't helpful.
It's much better to chalk days up to bad weather or a busy work/life balance, then still aim for that 70K, than think I've missed one day, I won't bother now.
You can add walking in to your day in many ways, it doesn't have to be a full on commitment.
Walk to work or on the school run, instead of drive. If that's too far, park that bit further away.
Go for a stroll around the block if you're lucky enough to get a lunch break.
Have an evening catch up with your loved one, but walk with them at the same time.
Walking is really good for elevated mood too, a win win, plus, it's free!
Watch what you eat is my third W.
This will be very particular to yourself.
It could be to increase your protein intake a little, protein at each meal for sure.
It could be reducing the amount of carbohydrates you consume - but never cut them out fully guys! They're one out of the three macronutrients and you need all three.
It could be a reduction in portion size or getting your 5 a day.
Whatever it is, little by little these changes add up.
The fourth and most important W, is weight training.
The more muscle you have at rest, the more calories you burn - building muscle increases your metabolic rate.
It is also vital for so many other things, but more on that in another specialised post.
If you're too nervous to join a gym, if you don't know what you're doing, if you're concerned about injuring yourself, then come to me for 1-1 training sessions.
I can make sure your form is correct so you avoid injury and get the most out of your workout. Then, we progress 💪
Remember:
Whatever you decide to do, whatever change or changes, big or small, just be kind to yourself.
Small steps lead to big changes.
And one change is better than none.
Let's go for New Year - Improved You - instead ☺️
Here, as always 💪🦵💥🩷
