New Year, New You!
It’s 2025! Happy New Year!
It’s that time of year – fresh start with everything including health and fitness. Are you wanting to start a new health regime to go with the new year? Is this the year that you will reach your goals? Do you read these blogs every year? Do you give up by February? Then this blog is for YOU! Every January, millions of people pledge to take control of their health, often diving into intense workout routines, strict diets and ambitious fitness goals. However, as February rolls around, the initial spark of motivation often fades and the goals become harder to maintain. Why is this? Going ‘all out’ with fitness in January can be unsustainable. Let’s look at why this approach can backfire and see how you CAN reach your goals in 2025:
Extreme Goals Lead to Burnout
The beginning of the year is exciting with motivation at its highest, pushing you to set challenging goals whether that’s going to the gym six times a week, running five miles every day, eliminating carbs from your diet (not something we would recommend 😊), or one of the many other ridiculous diets that get advertised around this time of year! These goals are extremely ambitious and can quickly become overwhelming. Research shows that sudden, dramatic increases in physical activity can lead to exhaustion, mental fatigue and burnout. This is aside from the fact that you may well start to feel demoralised if you miss a gym session or eat a piece of cake as this is usually the moment when you feel that ‘well I’ve messed up so might as well not bother now’ feeling!
Alternative Approach:
Try to set small realistic goals that build on each other. Instead of trying to do an hour’s workout every day, aim for a 30-minute session three times a week. This is do-able and something that you can build on rather than setting yourself up for something that is not sustainable. Small wins build consistency and as long as you are consistent, missing an odd session, if something crops up, will not make any difference. Take a look at our 30-minute circuit at www.wfitness.co.uk which fits easily into the busiest of lifestyles and gives you a consistent full body workout.
Drastic Changes Can Increase Injury Risk
January is a time when there is a high risk of injuries. Starting an intense new workout without proper conditioning can lead to tendons, muscles and joints being overworked, leading to strains, sprains and other injuries which can set you back for weeks or even months.
Alternative Approach:
Focus on building strength and flexibility gradually. Start with exercises such as bodyweight exercises or yoga that improve foundational strength and mobility before moving on to heavier or more complex routines.
Quick Fixes Don’t Create Long-Term Habits
The ‘all-or-nothing’ mindset that is synonymous with January, where detoxes, juice cleansers and ultra-restrictive diets promise fast results, is rarely sustainable and by February, the old habits start creeping back in, and the cycle starts again.
Alternative Approach:
Adopt a balanced, realistic eating habit and exercise that you enjoy. Think about what you can add to your diet rather than focusing on taking things away or ‘banning’ certain foods. Try incorporating more whole foods into your diet, adding one vegetable or fruit to each meal, rather than cutting out entire food groups. Plan your meals so that you don’t end up hungry and with nothing to eat. I always have a batch of soup, curry or chilli in the freezer that I can defrost and have a healthy meal made in minutes. Keep plenty of fruit, yogurt and nuts in the house for when you fancy a snack but be mindful of quantities. Try to only eat when you are hungry and not when you are just tired or bored. Include foods that you like such as chocolate or cake, just be mindful of quantities and how often you eat them. With exercise, find what you genuinely enjoy, whether it’s dancing, hiking, Pilates or the gym, so it becomes something you want to keep doing. We all love something to look forward to much more than something that we see as a chore 😊
High Expectations Cause Disappointment
January fitness goals often come with high expectations for visible results such as quick weight loss, instant muscle gain or drastic physical transformation. There is NO quick fix. Physical changes take time and setting unrealistic expectations can lead to disappointment, frustration and a quick return to old habits. But what will returning to those habits achieve? Absolutely nothing! Small steps forwards keep you moving in the right direction so why would you want to stand still? Don’t give up! Yes, you might miss a gym session or eat an extra piece of cake but that’s fine as long as you are consistent with your workouts and nutrition. Giving up achieves nothing, puts you in a worse position and is detrimental to your physical and mental well-being.
Alternative Approach:
This is where you have to shift the focus from ‘transformation’ to ‘consistency’. Instead of focusing on the end result, prioritise the routine itself. This is a sure-fire way to actually get to the end result that you are wanting 😊 Celebrate every small goal that you achieve rather than waiting for an external change to validate your effort.
You Lose Motivation Over Time
January is full of motivation, driven by the idea of a fresh start, but motivation alone isn’t enough to carry you through the next few months, let alone a year of consistent effort. When motivation fades, you may feel defeated and let go of your goals altogether.
Alternative Approach:
Build habits, not just motivation. Motivation fluctuates, but habits are stable. Focus on turning exercise into a routine part of your day, like brushing your teeth or eating lunch. Build a structure around your workouts, such as planning them in advance or teaming up with a friend to add accountability.
Here are 5 easy tips that you can start today to fast track your fitness journey:
- Drink more water. Aim for 2-3l per day. Drinking enough water can boost your energy, improve digestion and keep your skin healthy. Add a glass of water first thing in the morning and carry a refillable water bottle to keep drinking throughout the day. Drink little and often rather than a large amount in one go as this just gets eliminated in your urine pretty quickly.
- Eat more whole foods. Focus on grains (a quarter of your plate), lean proteins (a quarter of your plate) and a variety of fruits and vegetables (half your plate). Try replacing sugary snacks with fruit and opting for whole-grain bread over white.
- Get out in the fresh air. As well as exercise, being out in the fresh air is great for your mental health and well-being.
- Move more. Regular movement reduces stress, boosts mood and strengthens the body. It doesn’t have to be an intense workout – stretching, a short walk or a few minutes of dancing can make a difference. Get used to incorporating something, no matter how small, into your everyday routine.
- Prioritise quality sleep. Aim for 7-8 hours of sleep each night to improve mood, focus and overall well-being. Aim to go to bed and wake up at the same time each day. Try a relaxing bedtime routine – reduce screen time an hour before bed and keep your room cool and dark for better quality sleep.
Once the above have become habits add in the following:
- Set small, achievable goals. It might be going to the gym twice a week or doing the couch to 5k. Be consistent with your workouts and then you have something to build on.
- Embrace flexibility and be kind to yourself. Some weeks will be better than others and that is ok. We know that life doesn’t follow a certain plan and exercise is no different. Allow yourself to adjust without feeling guilty or that you’re ‘falling off track’.
- Focus on enjoyment. Find activities that you love to do rather than those that feel like a chore. Look forward to your workouts 😊 Enjoyment leads to consistency which leads to results.
- Celebrate your progress. Recognise every small win, whether it’s feeling more energetic, a few extra reps, a heavier weight, a longer run or simply completing your workouts for the week. This will help to reinforce your fitness journey.
So, although it’s great to use January as a starting point for your new health and fitness regime, don’t just rely on a burst of January motivation. Instead, adopt a mindset that encourages gradual, sustainable progress that you can maintain throughout the year and this time next year, you won’t be searching for blogs that offer advice on how to be a healthier you because you’ll already have a year of great, new healthy habits under your belt! 😊 Remember, it’s not how fast you start – you can throw a bucket of water on a rock and it doesn’t do anything, but let a drop of water fall onto a rock every day and it creates a hole! Consistency, consistency, consistency! 😊
Much Love
Caroline & Hannah xx