fitness goals, new year fitness, fresh start, gym+coffee, product launch, 7 tips to starting afresh, exercise, physical activity


Posted by Peter Catchpole on

Hey 2022, nice to meet you!! We’re not really into the whole ‘New Year, New Me’ narrative but even we’ll admit that a fresh start can often bring added motivation and a sense of renewed purpose. The wonderful thing about being human is that we’re designed to move (some faster than others) and when we do it in a way that is fun, challenging + uplifting, we feel damn-good about it! If you’re unsure where to start or just need to click ‘RESET’ and go again, there’s no better place to start than right here!


If it’s going to work, you need to want to be there. You have to find something that excites you, fills you with happiness and gives you the level of challenge that you’re craving. There are loads of low, medium and high intensity options out there, it’s just a matter of finding your favourites!


Teamwork makes the dream work! It’s always a bit more craic when you get some friends involved in your exercise escapades. It also helps with accountability on those days when you may be more inclined to skip out. You’ll be more relaxed, less intimidated and be able to push one another (in a healthy way) to smash your goals.


Speaking of goals, they absolutely help! Set short, medium and long-term to help give you progression targets and direction. And write them down! It feels great to tick off completed goals as you shift through the gears. Be careful not to set targets that are too lofty as that can result in lower motivations levels.


If you’re new to the game, you gotta speak up. Don’t be afraid to ask an expert for help if you’re unsure about a certain movement, technique or rule. There’s nothing worse than carving out the time for a workout only to spend it without getting the full benefits or even running the risk of injury. You have to be brave on this one and you can be sure that people will be delighted to help you out.


It’s important to allow yourself some time to see progression (if that’s what you’re after) and not to get caught up on visual changes. Try to hone in on the feelings that you get pre, during and post-exercise. Yeah, it can be tough during the session but you’ll feel invincible at the end when it’s all wrapped up! You’ll be buzzing and already looking forward to your next sweat.


Recovery rule 101. Make sure you’re drinking plenty of water throughout the days before and after sessions to keep you energised and aid recovery. If you’re starting a new fitness regime, you’re going to be feeling all sorts of aches and muscle soreness. This is 100% normal! You can help yourself out by getting at least 7+ hours of sleep (as an adult) so that your body can repair itself overnight and have you in a better place for your next workout.


Don’t be afraid to change things up if it feels like it’s going a bit stale. Throw in a week where you do something completely different such as going for a long weekend hike or organising a match with some friends. Variety is the spice of life and sometimes it helps to refresh your mind and challenges different muscle groups versus your normal routine. Switch it up!

All of the above may seem super simple but can help you take the first steps in your fresh fitness journey. Only focus on what you can control and savour the feeling of having accomplished something after each walk, run, session or game. Get out the door. Those first few steps are the hardest.

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