Things to Work on in 2025

Things to Work on in 2025

We recently shared a couple of blog posts with tips for newbies and those returning to fitness. Now that we’re two weeks into the year, here are a few more ideas to focus on throughout 2025. Whether you pick and choose or tackle them all, these suggestions can help you make progress and sustain healthy habits well beyond January.


1) Aim for 7-9 Hours of Sleep

Quality sleep is foundational for overall health. You know how great you feel after a full, restful night, so make it a priority. Develop a relaxing nighttime routine—reading before bed, keeping your bedroom slightly cool, and avoiding bright screens—all of which help cue your body to wind down. The difference in energy and mood when you’re well-rested is enormous.


2) Limit Doom Scrolling

Try not to let your phone be the last thing you hold at night or the first thing you grab in the morning. Constantly scrolling through social media or checking emails can disrupt your focus and elevate stress levels. Consider placing your phone out of reach or setting up app timers to keep screen time in check.


3) Get Outside More Often

Even if it’s cold or cloudy, aim to see some sunlight every day. Stepping away from computers and other screens works wonders for mental clarity. Plus, increasing your step count—aiming for 7,000 or more daily—can significantly support fat loss and cardiovascular health. Walking remains one of the simplest yet most effective forms of exercise.


4) Include 20-30g of Protein at Every Meal

Protein is a fundamental building block for muscle repair and overall bodily functions. If you struggle to meet your protein needs through regular meals, consider using a supplement like a whey protein shake. Just remember, supplements should fill gaps—not replace whole foods entirely.


5) Match Carbs to Your Activity Level

Carbs are not the enemy; they’re your body’s primary energy source. However, you’ll benefit most if you tailor your carb intake to your activity level. Combining protein, fats, and carbs in balanced meals can help keep you full longer and maintain stable blood sugar levels throughout the day.


6) Add Electrolytes if You’re Highly Active

For those who exercise intensely or sweat a lot, adding electrolytes to your water can help replenish what you lose. Maintaining electrolyte balance supports muscle function, hydration, and overall performance.


7) Consider Helpful Supplements

Some supplements can be especially beneficial for adults 30+:

  • Vitamin D for bone health and immune support
  • Omega-3 Fish Oils for heart health and reduced inflammation
  • Magnesium for muscle and nerve function
  • Creatine for muscular endurance and strength

If you’re curious why these matter, feel free to reach out or check our earlier posts, where we detail their benefits.


8) Vary the Intensity of Your Workouts

Not every training session has to be a high-intensity, all-out effort. Doing what’s necessary to make progress—then allowing ample recovery—is key. Consistency is more important than piling on volume you can’t sustain. Build both a robust aerobic base (think walking, jogging, or cycling) and a strong body through resistance training. Also, don’t forget pelvic floor and core exercises—these matter for men, women, and everyone in between.


9) Honor Your Luteal Phase (Women)

If you’re a woman, pay attention to your body’s signals during the luteal phase of your menstrual cycle. You might need extra rest or lower-intensity workouts during this time. Listening to your body can help you avoid burnout and maintain consistency over the long term.


10) Address GI Distress

If you’re prone to gastrointestinal issues, consider eating something before you drink coffee and ensure you’re getting enough fiber. Aim for 25-35g of fiber a day, focusing on fruits, vegetables, and whole grains to encourage a healthy gut flora. Also, keep an eye on caffeine intake—overdoing it can lead to crashes and reduce its effectiveness over time.


11) Manage Procrastination

Procrastination can sneak in when we’re doom scrolling or checking social media. If you find yourself frequently distracted, consider using productivity apps that block social platforms or emails during specific times. Structuring your day around focus blocks and planned breaks can dramatically boost productivity.


12) Identify and Control Your Stressors

Stress is a part of life, but constant, unrelenting stress can wreak havoc on your well-being. Some stress can be beneficial—it motivates us—but if it’s negatively impacting your mental or physical health, consider practicing stress-management techniques. These might include meditation, journaling, or simply scheduling regular downtime.


13) Reduce Alcohol Intake

Alcohol disrupts sleep and impedes muscle recovery, especially when consumed regularly or in large quantities. If moderation isn’t feasible for you, consider cutting it out entirely. Today, there are plenty of non-alcoholic alternatives that taste surprisingly good and won’t sabotage your health goals.


Making Change Manageable

You don’t need to tackle all these tips at once. Start with the one or two areas you feel most drawn to improve—maybe it’s getting better sleep or adding more walks into your day—and focus on building those habits. Once they become second nature, move on to the next set of goals.

By pacing yourself and prioritizing consistency over perfection, you’ll set yourself up for a healthier, more balanced lifestyle that extends well beyond the new year. Here’s to a stronger, more vibrant 2025!


Tags

Daily routine, daily step, doom scrolling, fitness, Health, healthy habits, protein intake, Small Group Personal Training, small group training, The Fox Den, wokingham, Wokingham gym


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