3 Tips to Overcome the January Fitness Blues

3 tips to overcome the January fitness blues

With the New Year comes heaps of pressure to become 2.0 versions of ourselves.

We're flooded with messaging from the fitness industry, diet companies and gym's about starting fresh and getting in the best shape ever for 2022.

It can all feel a bit overwhelming.

So today I am sharing with you my 3 tips to overcome the January fitness blues you may be experiencing around about now.

If you've been sat at home thinking you're the only one who's not leaping out of bed and into their sports bra to hit the gym every day, believe me you're not.

Just because we've started a new year doesn't mean we've all become different people.

So let's see if we can shake it up for you this January and help you feel a little bit more positive about how you can enjoy exercising and improve your fitness.

3 tips to overcome the January fitness blues


What is it that you'd really like to achieve from exercising more and eating healthier? Before you do anything else, you need to understand what is motivating you to make changes in the first place.

Once you understand what the big picture goal is, you'll need to break it down into action steps. This allows us to figure out how you're going to get from where you are now to where you want to be, and how.

It is important you put realistic time frames to all of your action steps, this will help keep you in check and stops the year from running away from you (I mean, what happened to 2021?)

Goals are brilliant because they can be revisited, changed and prioritised based on what's going on in the rest of your life.

Make your goals clear and achievable and if you think it will help, enlist a gym buddy or a personal trainer to help you along the way.

3 tips to overcome the January fitness blues


It is really key that you track your progress so that along the way you can celebrate the things you have achieved.

When you don't measure what you're doing sometimes it can be difficult to lose sight of where we started or to see just how far we've come.

There are loads of ways you can do this. If you want to track physical changes you can take body measurements, use the scales (not a huge fan) or take photographs of yourself. Make sure you leave at least 4-6 weeks between each set of measurements you take to allow your body to adapt. Always make sure you track at the same time of day to avoid any fluctuations from things like water retention etc. Ladies also be aware of the impact your menstrual cycle can have.

You could opt for personal bests and setting yourself specific targets based around what you're doing. Maybe you want to run 10k in under an hour or you want to get your first full press up. These are all things which can be measured by making sure each workout you do is more challenging. You'll be aiming to lift more weight or do more repetitions.

Perhaps this is more about how you feel? In which case, why not keep a journal to track how you're feeling both before and after your workouts. Make a note of how exercise is helping and whether there is a noticeable shift in your mood after your workout.

3 tips to overcome the January fitness blues


You've heard the saying 'consistency is key' right? And to improve your health and fitness, it truly is. However, life rarely runs smooth does it? So I recommend my clients aim to be inconsistently consistent.

This means make a plan that you're 90% certain you can stick with and allow a 10% contingency for life.

If every time something crops up, a meeting goes in the diary or your kid needs picking up from school you throw in the towel, you're never going to find a way to make fitness work in your life.

Allow yourself the wiggle room for things to be rearranged and pushed about in the diary as and when you need to. You know your schedule better than anybody else, don't put anything in the diary you know you simply won't do. All you're doing is setting yourself up to fail and feel frustrated.

3 Tips to Overcome the January Fitness Blues

I hope these tips help give you a head start with planning your fitness goals for the year ahead.

Remember that change takes time and it is key that you enjoy the process and that means finding a way to move your body that feels good.

I'd love to know what your health and fitness goals are for 2022, get in touch and tell me all about your New Year fitness plans.