Your January gym plan is naff. It doesn't have to be though...

Ello,

Happy New Year to you all 🐏 

Remember back in November when I said, “Your New Year’s fitness goals are already late”?

If you ignored that advice (you know who you are), this email is for you 🎯

Let’s talk about why January fitness plans fail more often than a late-night attempt at assembling flat-pack furniture, and what you can do to actually stick to your goals this year

Mistake 1: Too Many Changes at Once

You’ve decided to go from 0 to 100

You’re waking up at 5 am, doing fasted cardio, meal-prepping quinoa and kale (because apparently your goal is to be a rabbit in 2025), and cutting out everything you love

Newsflash: That’s not sustainable

In fact, it sounds like a really really shite way to start the year 👎️ 

You’ll be crawling back to your old habits faster than it took that one family member at Christmas dinner to say something offensive (we’ve all got one)

What to do instead: Start small. Pick one or two habits MAXIMUM to focus on, like hitting the gym three times a week, or increasing your daily steps to 7,000

Nail those things, then add more over time 🙌 

Mistake 2: Thinking Motivation Will Carry You

Motivation feels great on January 1st, but by January 12th, it’s colder than your leftover Christmas turkey

January is known as the most miserable month of the year for a reason…

Motivation doesn’t exist ❌ 

It’s a buzzword

If people only went to work when they were motivated, 99% of us would be out of a job

We go to work because it’s a priority, and it’s a habit

What to do instead: Build systems. Put your gym bag by the door. Schedule workouts like meetings. Prep your meals. Make your health a priority

Motivation is fleeting, but structure? That sticks

Mistake 3: Setting Unrealistic Goals

“I’m going to lose 10kg, run a marathon, and get abs by summer”

If you set the bar too high, you’ll quit before you’ve even built momentum

What to do instead: Aim for realistic, measurable goals. Think: “I’ll hit the gym 3 times a week and increase my weights by 10% over the next 6 weeks”

Mistake 4: Beating Yourself Up After a Slip-Up

You missed a workout, ate an entire Terry’s Chocolate Orange, or swapped your protein shake for pint (or five) 🍺 

Guess what? You’re human 🤷‍♂️ 

What to do instead: Stop thinking one misstep ruins everything. Progress is about consistency, not perfection. Get back on track with your next meal or workout. Leave the all-or-nothing mindset in 2024

Mistake 5: Ignoring the Boring Stuff

It’s not sexy, but sleep, hydration, and stress management matter as much as your gym sessions

What to do instead: Prioritise the basics. Get your 7-8 hours of sleep, drink enough water (not just coffee), and take time to de-stress

Bottom Line

Starting fresh doesn’t have to mean a complete overhaul. Forget the January hype and focus on building habits you’ll actually stick to

January 1st isn’t some magical day where we can all reinvent ourselves with a snap of the fingers 🫰 

So if you want a little extra guidance to make 2025 your best year yet, I’ve got you. Coaching isn’t about gimmicks or quick fixes—it’s about building a life that works for you

Click here to work with me in 2025 and lets smash those goals together

Cheers,
Sheep 🐏

P.S. My coaching service unfortunately provides no compensation for the new wardrobe you’ll have to get 🤷‍♂️ 

Given how many times I’ve got myself close to 100kg and how many times I’ve got myself down to 85, I CAN recommend where to buy clothes that can fit you during both periods 🤣

These jeans however, don’t fit that bill 🥴