Jump-start January

 

Anti-craving green smoothie

• 1 cup unsweetened almond milk
• ½ frozen banana
• ½ cup berries
• ¼ avocado
• 1 tbsp chia or flax seeds
• 1 handful of spinach or kale
• 1 scoop protein powder
• ½ tsp cinnamon

Blend all ingredients together and you’re done!


Words by:
Ian Eassom
Featured in:
January 2025

Personal trainer and former chef Ian Eassom looks at how to manage motivation so that resolutions become results.

A happy, healthy new year everyone; there is no better time to set fresh goals for our fitness and health, including our overall mental wellbeing – but starting an exercise routine can feel daunting, especially if it isn’t something you enjoy.

Getting started doesn’t have to mean diving into intense workouts or forcing yourself to do activities you dread. Here are some simple steps to help you ease into exercising in a way that’s enjoyable and sustainable.

Start small with simple goals
Begin with small, achievable goals that you can build on over time. For example, aim for a 10-minute walk or a few minutes of stretching each day. Even small amounts of movement brings benefits, and can help you build a habit gradually without overwhelming yourself.

Find activities you enjoy
Exercise doesn’t have to be a traditional workout. Dancing, swimming, hiking, biking, or even active video games can get your heart rate up without feeling like a chore. Experiment with different activities until you find one that you look forward to.

Focus on movement over exercise
Shift your mindset from “I have to work out” to “I want to move”. This can make the activity feel less like a task and more like a break from routine. Go for a walk in a scenic place, take the stairs, or play with a pet – these small movements can all add up.

Set yourself up for success
Lay out your workout clothes the night before or schedule short movement breaks throughout your day. Simple cues like these can make it easier to get started.

Incorporate exercise into everyday activities
If you’re struggling to set aside dedicated workout time, try adding movement to things you’re already doing. Do squats while brushing your teeth, stretch while watching TV, or take phone calls on a walk.

Join or form your own group
Exercising with a friend or in a group can make it much more enjoyable. The social aspect can add accountability and turn a workout into a fun hangout rather than a dreaded task. This is why I especially like walking groups, as you can catch up on your week’s events exercising and before you know it you’ve completed a task without even realising how hard you’ve worked.

The key to enjoying exercise is to find what feels right for you and make it a positive experience. Over time, you may even find yourself looking forward to these active moments in your day.

Mental approach to exercise
This plays a huge role in how we approach, sustain, and benefit from physical activity. Many people think of exercise purely in physical terms, but a large part of the journey is psychological.

Here are some key mental aspects of exercising that can help improve your experience and keep you motivated:

Understanding your “why”
It’s easier to stay committed to exercise when you connect it to a meaningful reason. Whether it’s improving health, reducing stress, boosting confidence, or having more energy, knowing why you want to exercise can provide powerful motivation, especially on tough days.

Overcoming mental barriers
Common barriers like self-doubt, fear of judgment, or “all-or-nothing” thinking (believing workouts only count if they’re intense or lengthy), can make exercise feel intimidating. Recognising these thoughts, reframing them, and setting small, achievable goals can make the process feel less overwhelming.

Building a positive relationship with exercise
For many, exercise has been tied to pressure or perfectionism, but focusing on movement as a form of self-care can change your mindset. Rather than punishing yourself to “burn calories”, view it as a gift to your body and mind.

Embrace the mental health benefits
Exercise releases endorphins, which can boost mood, reduce anxiety, and combat depression. Understanding that movement is also a powerful tool for mental health can motivate you to keep going, even on days when you don’t feel up for it.

Mindfulness in motion
Exercise can be a great way to practice mindfulness by focusing on your body’s movements, breath and surroundings. This can help you stay present and reduce stress. Activities like yoga, tai chi, and even walking lend themselves well to mindfulness.

Setting and celebrating small milestones
Breaking down goals into smaller, achievable steps and celebrating each one (like completing a workout or hitting a personal best) can build confidence. This positive reinforcement helps the brain associate exercise with accomplishment and pride, encouraging you to keep going.

Accept progress over perfection
No workout journey is perfect. There will be setbacks, skipped days, and challenging moments.

Embracing a growth mindset – seeing setbacks as part of the process rather than failures – can help you stay resilient and motivated.

Staying motivated to go to the gym regularly can be challenging, especially after the initial enthusiasm fades. Building long-term motivation often requires a mix of strategies, from setting clear goals to creating routines that make workouts enjoyable and rewarding.

Staying motivated
Here are some effective tips to keep you motivated and make going to the gym a sustainable part of your lifestyle.

Set realistic and personal goals: Start with small, specific and achievable goals, like going to the gym twice a week or increasing your weights gradually. Over time, you can adjust your goals as you progress, making sure they align with what personally motivates you, like feeling stronger or boosting energy.

Track your progress: Tracking your workouts, whether through a fitness app, journal, or even simple photos, can show how much you’ve improved. Seeing concrete progress, like lifting more weight or running longer, is a huge motivator and reminds you that your effort is paying off.

Build a consistent routine: Going to the gym at the same time each day can help make it part of your daily rhythm. Whether it’s in the morning, on lunch breaks, or after work, sticking to a routine removes decision making and turns gym time into a regular part of your day.

Treat yourself: Reward yourself when you hit milestones, whether it’s buying new workout gear, treating yourself to a favourite meal, or enjoying a day off. Small rewards can give you something to look forward to and help build positive associations with your workouts.

Create accountability: Whether it’s working out with a friend, joining a class, or checking in with a trainer, having someone to hold you accountable can boost your motivation. You’re less likely to skip the gym if you know someone is counting on you to show up.

Focus on how exercise makes you feel: Pay attention to how energised, strong, or stress-free you feel after a workout. When you focus on the positive feelings that exercise creates, it’s easier to remind yourself of why you’re doing it on days when motivation is low.

Switch up your routine: Doing the same workout every day can get boring, so try new classes, machines, or workout styles. A fresh routine not only keeps things interesting but also challenges different muscles, keeping your progress from plateauing.

Visualise your end goal: Picture how you want to feel or look as a result of working out. Visualization can be a powerful tool to stay motivated, helping you remember the bigger picture on days when getting to the gym feels hard.

Embrace the small wins: Some days, just getting to the gym is a win in itself. If you’re feeling unmotivated, remind yourself that even a shorter, lighter workout is better than nothing. Consistency is key, so any effort counts.

Get inspired by others: Following fitness influencers, reading success stories, or joining a fitness community can inspire you to keep going. Sometimes seeing others’ progress reminds you of what’s possible and gives you new ideas to try.

Essential stretches
Here are just two of my favourite essential stretches, whether you’re walking, running or just simply warming up for your exercise routine. These stretches help improve flexibility and reduce the risk of injury. Try doing them before and after a jog or walk for the best results.

Calf stretch
Why?
Running and walking can tighten calf muscles, which can lead to shin splints or Achilles tendon strain.
How:

  1. Holding onto a tree, place your hands on it at shoulder height.
  2. Step one foot back, keeping it straight and pressing the heel into the ground
  3. Bend your front knee slightly, feeling a stretch in the back leg’s calf.
  4. Hold for 20-30 seconds, then switch legs.

Standing quad stretch
Why?
This stretch loosens the quads, which are highly engaged during jogging and walking.
How:

  1. Stand on one leg (use a nearby tree to balance if needed).
  2. Pull your other foot up toward your glutes, grabbing it with your hand.
  3. Keep your knees close together and gently push your hips forward.
  4. Hold for 20-30 seconds, and then switch sides.

Anti-craving green smoothie
Try this smoothie as a nutritious, naturally sweet snack to keep cravings at bay.
Enjoying this smoothie as a breakfast or snack can be a tasty and filling way to keep sugar cravings at bay while nourishing your body with essential nutrients.



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