Ey up,
It’s January.
Meaning your phone’s full of ads for:
detox teas
gut resets
metabolism boosters
greens powders
hormone balancers
fat burners
unqualified fitness influencers flogging training plans
wearable tech that tells you you’re tired (groundbreaking 🙄)
And it all sounds veryyy convincing when you’re feeling a bit sluggish, a bit soft, and a bit guilty about December.
January is open season for fitness scams.
Every ‘fitness’ influencer and supplement company is out to get your money right now because they know January is prime time for people to start prioritising their health and fitness.
You’re not seeing these ads because these methods work.
You’re seeing them because marketing knows you’re emotionally vulnerable and primed to spend money.
BUT, some things are worth spending your money on. So if you are looking to invest some money in your health and fitness goals, these are what I would ACTUALLY recommend as a qualified coach who has helped 100’s of people over the years.
1. A gym membership
This one seems obvious, but it’s got to be said.
With gyms, you get what you pay for.
Cheap gym = cheap equipment + staff who aren’t paid enough to care 👎
More expensive gym = higher quality equipment + staff who actually want to be there 👍
But if you can’t afford a higher end gym, honestly, as long as you have access to:
dumbells
barbells
benches
machines
That’s better than nothing at all.
A gym gives you structure and routine, and that’s the foundation you need. If you only pay for one thing, let this be it.
2. A decent protein powder
Like gyms, not all protein powders are made equal.
It’s worth shopping around to get a decent one and not just buying the first one you see online or on the shelf in tesco.
What you’re looking for:
About 75% of calories from protein
Minimal ingredients
Doesn’t taste like shite
What you’re NOT looking for:
“Lean blend”
“Metabolic matrix”
Anything with more carbs than protein
Protein powder doesn’t need to cost an arm and a leg either; you can get some pretty decent ones for £30. Message me for recommendations and I’ll send you some links.
3. A new gym fit
This one’s not essential, but if having a new workout set motivates you to go to the gym then I’m all for it.
If:
New clothes make you want to train
You feel better walking into the gym
You stop feeling like a sack of spuds in old kit
Then spend the money.
You’re not shallow.
You’re human 🤷♂
We do things we enjoy. And we enjoy things more when we don’t feel like crap doing them.
4. Coaching (if you’re sick of second-guessing what you’re doing)
Coaching isn’t about:
being shouted at
being “held accountable” like a child
or someone telling you to eat chicken and rice three times a day…
It’s about:
Removing decision fatigue
Having a plan that adapts to your needs
Knowing what to change and when
Most people already know what to do. They just:
Don’t do it consistently
Don’t know what to prioritise
Change things too often
Or quit when progress slows
That’s what coaching fixes.
Not motivation. Not willpower. Execution.
What You Don’t Need to Buy
Just to be clear, you do not need:
Detoxes ❌
Cleanses ❌
Fat burners ❌
Greens powders that taste like dirt ❌
Gadgets telling you you slept badly (think you can work this out yourself) ❌
If any of these worked, then we would all be taking them and there would be no obesity in the world.
But there’s no magic pill you can take. It takes time, work and commitment.
Spend your money on things that:
Support good habits
Reduce friction
Increase consistency
That’s it.
No hacks.
No shortcuts.
No nonsense.
Cheers,
Sheep 🐏
P.S. My next round of Spud to Stud opens 31st Jan. If you want to achieve your fat loss goals, this 8-week programme is for you. And as a thank you for subscribing to my newsletter, you get access for just £99 for 2 months. That’s £1.77 a day. That’s a FRACTION of your morning coffee and LESS than a meal deal ☕🥪