We know that Christmas can be a whirlwind of activity, delicious food, and late nights. Following the festivities, it’s natural to feel a bit tired and unmotivated. But rather than applying pressure on yourself and setting unrealistic resolutions that leave you feeling defeated (‘No booze, no sugar, no carbs…’) and setting a load of impossible targets why not make January feel hopeful rather than bleak?

This January, let’s ditch the guilt and focus on creating sustainable habits that will leave you feeling energised and healthy throughout the year.

 

Why Resolutions Often Fail

The new year always feels like the perfect time to reinvent yourself, until your body reminds you it’s not built for overnight miracles. Jumping in too quickly can lead to overtraining or injury, derailing your progress before you even get started.

All or Nothing Approach: Restrictive diets and intense exercise routines are difficult to maintain and can lead to burnout.
Too Ambitious: Setting unrealistic goals can be discouraging and lead to feelings of failure.

A Hopeful January

Instead of punishing yourself for enjoying the holidays, let’s make January a time for gentle renewal. Here are some tips:

  • Focus on Progress, Not Perfection: Celebrate small wins and focus on building consistency.
  • Start Slow: Begin with low-impact activities and gradually increase intensity as your fitness improves.
  • Make it Fun: Choose activities you enjoy, whether it’s dancing, swimming, or taking a brisk walk outdoors.

A lack of confidence and self-belief can really affect our mental health and wellbeing. If we don’t have a kind voice in our head, we inadvertently put ourselves down, which can progress into depression or anxiety. To help silence your inner critic, try something new once a month that pushes you out of your comfort zone. When you take on new challenges, even if they feel intimidating, you slowly teach yourself that you are capable of handling things you once thought you never would be able to.

 

Embracing Sustainable Habits

We exist in a (sometimes exhausting) era of self-improvement these days, and subsequently it can feel as though we’re being encouraged to reinvent ourselves every two weeks. Nonetheless, as we kick off 2025, it’s a good time to remind ourselves of the simple, science-backed things we can do to improve our physical and mental health.

Rather than focusing on drastic overhauls, let’s prioritise sustainable habits that nourish our well-being.

1. Get Sunlight First Thing:

Neuroscientist Dr. Andrew Huberman emphasises the importance of morning sunlight. Exposure to sunlight within the first hour or two of waking prompts the release of cortisol at the right time during the day, improving your sleep quality, boosting your immune system, and enhancing your focus. During the darker winter months, consider using a SAD lamp to replicate the sun’s effects.

2. Prioritise Meal Prep:

Our diet significantly impacts our overall health. While healthy eating can sometimes feel overwhelming, meal prepping can make it more manageable. Spend some time at the beginning of the week preparing meals or snacks in advance. This will save you time and effort during busy weeknights and encourage healthier choices.

3. Embrace the Power of Fiber:

Most of us don’t consume enough fiber. Aim for 30 grams of fiber per day by incorporating plenty of fruits, vegetables, legumes, and whole grains into your diet. Fiber promotes gut health, regulates blood sugar levels, and keeps you feeling full and energized.

4. Walk After Meals:

A brisk walk after meals can help regulate blood sugar levels, improve digestion, and boost your mood. It’s also a great opportunity to step away from screens and connect with nature.

5. Prioritise Mindful Breathing:

In today’s fast-paced world, it’s easy to forget about our breath. Simple breathing exercises, such as box breathing (inhale for four counts, hold for four, exhale for four, hold for four), can help calm the nervous system, reduce stress, and improve overall well-being.

6. Sleep:

Sleep is crucial for recovery, mood, and cognitive function. Aim for 7-9 hours of quality sleep per night to rejuvenate your body and mind.

  • Set Yourself a Monthly Sleep Challenge: Experiment with different bedtime routines to find what works best for you. Create a ‘sleep sanctuary’ by arranging a cozy space filled with soft pillows, dim lighting, and calming scents like lavender.
  • Establish a Relaxing Bedtime Routine: Wind down an hour before bed by reading, taking a warm bath, or listening to calming music.
  • Create a Sleep-Conducive Environment: Make sure your bedroom is dark, quiet, and cool.

Remember:

  • Focus on progress, not perfection. Small, consistent changes can lead to significant improvements in your overall health and well-being.
  • Be kind to yourself. This is a journey, not a race. Celebrate your successes and don’t get discouraged by setbacks.

 

 

Time to start Pilates?

Here at Bodyfixit, we’re passionate about helping you achieve your health and wellness goals. Our beginner-friendly Pilates classes are a perfect way to gently set yourself up for the year because they:

* Improve flexibility and strength *
* Enhance core stability *
* Reduce stress and improve mood *
* Boost overall well-being *

We’re offering a number of Beginners Pilates Trial Classes throughout January. This is a fantastic opportunity to experience the benefits of Pilates in a supportive and encouraging environment.

Ready to get started?
For new and existing clients who wanting to trial beginners pilates to ease aches and get moving. Sign up today! We look forward to helping you embrace a hopeful and healthy January.

Thursday 9th @ 17.45
Thursday 16th @ 17.45
Tuesday 21st @ 17.45
Tuesday 28th @ 17.45

Click HERE to book!