January Reset: Getting Strong, Staying Healthy, and Keeping Life Enjoyable

January has a funny reputation.

Staying fit It’s often seen as a month of extremes – all-or-nothing diets, punishing workouts, and unrealistic promises that usually disappear by mid-month.

That’s not how I approach it.

For me, January is about resetting the basics, looking after myself properly, and getting my body strong enough to deal with everything winter throws at us – including the bugs that seem to be everywhere right now.

And that’s exactly the approach I encourage my clients to take too.

Eating Real Food – Simply and Consistently

One of the biggest changes I make at this time of year is getting back to real, unprocessed food.

Nothing fancy. Nothing extreme.

I focus on cooking proper meals at home, eating three solid meals a day, cutting out unnecessary snacking, and avoiding ultra-processed, inflammatory foods where possible.

When you eat real food regularly, hunger settles, energy improves, and cravings naturally reduce. It’s not about perfection – it’s about consistency.

I also give alcohol a break in January. Not because it’s “bad”, but because it affects sleep, recovery, and immunity. That said, I always keep what I call a joker card – if something genuinely special or socially important comes up, enjoy it and move on. One event never ruins progress.

Training to Get Strong – Not Just Fit

My January training goal is simple: get as strong as possible.

Strength training is one of the most powerful tools we have, especially as we get older. It helps build resilience, supports the immune system, improves bone density, protects joints, and increases confidence in everyday movement.

I aim to train six times a week: 3 runs, 3 weight training sessions

This isn’t about smashing myself. It’s about showing up regularly, lifting well, running comfortably, and letting the body adapt.

Strength doesn’t just make you fitter – it makes you harder to knock down when life, stress, or illness come along.

Why This Matters More in Winter

Winter is when a lot of people feel run down. Less daylight, more time indoors, disrupted routines, and more bugs circulating.
When you eat well, train consistently, sleep properly, and reduce stress where you can, you give your body the best possible chance to fight things off and recover quickly if you do pick something up.

This isn’t about chasing extreme goals. It’s about long-term fitness, health, and feeling capable in your body.

A Sustainable Way Forward

What I love about this approach is that it’s realistic.
There’s no detox.
No punishment.
No “starting again on Monday”.
Just good food, sensible training, and habits you can actually maintain.
If January sets the tone, the rest of the year becomes much easier.

Here’s to a strong, healthy January – and a year built on solid foundations.

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