When January arrives, it’s easy to feel like a racehorse at the gates, ready to bolt. The “New Year, New Me” promises to push us to gallop at full speed—but how often does that end with burnout by February? Quick-fix plans dominate next month, promising dramatic transformations in no time at all. They seem exciting, but they rarely last. Perhaps it’s time to change one’s mindset and embrace the power of Normal.
It’s time to ditch the hype and embrace the ‘uncool’ way to win. This year, embrace the power of ‘normal.’ A simple, sustainable approach that fits into your everyday life is the real trend to follow—and the key to finally stop starting over.
Success doesn’t come from a sprint; it comes from a steady trot. By embracing a slower, more deliberate pace, you can create a life that’s healthier, stronger, and more balanced—not just for January but for the long haul. It’s not glamorous, but by April, you’ll be that pedigree racehorse still going strong while the sprinters are burnt out.
For women over 45, the answer isn’t a 12-week transformation or magic pill—it’s about creating a steady, flexible routine that fits your life. Here’s how to achieve lasting success without falling into the industry’s hype:
1. Progress, Not Perfection
Skip the idea of overhauling your life overnight. Instead of racing towards perfection, take small, manageable steps that fit your life. Whether it’s adding a 10-minute stretch or ditching the snack crack for a week, every effort counts.
2. Nourish, Don’t Restrict
Extreme diets are tempting, but they rarely last. Focus on eating three satisfying meals each day, filled with real, wholesome ingredients. Love a treat? Enjoy it mindfully, knowing it’s just one part of a healthy, balanced approach.
3. Enjoy Movement, No Matter How Small
You don’t need to launch into an intense workout plan. Start with what feels doable—three strength-training sessions a week or simply a daily walk. The goal is to move regularly, not perfectly.
4. Hydrate and Energise
Start your day with a glass of water and aim for 1.5 litres daily. Hydration fuels energy and focus, making everything else feel a little easier.
5. Savour the Little Pleasures
January can feel bleak, so enjoy moments that lift your mood—whether it’s a plate of fish and chips or a cosy night in. Balance comes from occasional indulgences, not rigid restrictions.
6. Ditch the “All or Nothing” Mentality
Missed a workout? Ate a dessert? It’s not a failure—it’s life. Replace guilt with flexibility, knowing that consistency over time is what truly matters.
7. Focus on Connection
Make time for family and friends. These connections can be as nourishing as food and as energising as exercise, especially in the darker winter months.
8. Plan for Balance, Not Quick Fixes
Forget quick fixes and trends. Instead, focus on sustainable habits: real food, regular movement, and enough room for joy. These practices will carry you into spring feeling strong, not burnt out.
9. Find Gratitude in the Present
Acknowledge the good in your life—whether it’s a crisp walk, a hot cup of tea, or a new routine taking shape. Gratitude fuels positivity and motivation.
10. Ease Back into Routine Without Pressure
Allow yourself to ease into the new year. Skip the extreme resolutions and focus on steady habits. This year isn’t a race; it’s an opportunity to build a life you love, one step at a time.
Anna Jenkins, the author of this guide
“Had I known what I know today, I would have started strength training in my 20s and stopped counting the burned calories with every minute I was working up a sweat!”
Anna Jenkins, founder of the women’s health and fitness club We Are Fit Attitude (WAFA), found herself trapped in a perpetual cycle of starting and stopping diets, grappling with an unhealthy relationship with food and her body, all intertwined with low self-esteem and confidence:
“Growing up, I struggled with my body shape. I was always aware of being chubby, and even though I likely wasn’t, I felt different from my peers, which affected my self-esteem. This led to a perpetual cycle of dieting beginning at 17 when I was trying to be skinnier than my body was ever meant to be. This battle wasn’t just about weight—it was a mental struggle rooted in how I saw myself and my worth. I always had friends and was popular, yet the negative internal dialogue was something I carried with me all the time (many women experience this).
At school, I hated exercise because it was all about competition and sports. I just didn’t have the interest or motivation to give it a go and was always the kid finding an excuse not to get my PE kit on.”
However, everything changed in Anna’s 20s. She discovered the gym and group exercise, which felt non-competitive and without judgment.
She loved how good she felt at the end of a workout, and that has stayed with her to this day. But back then she was using fitness as a tool to ‘burn off’ extra calories—so was very much still caught up in an unhealthy mindset about food, body image and forever trying to be a size smaller than she was naturally.
A significant turning point came when she suffered a slipped disc in her early 30s, which immobilised her for weeks. This period of forced inactivity was not just a physical challenge but a mental one. She promised herself during this time to complete a triathlon once she recovered, so what was a very vulnerable time eventually became empowering when she did actually complete her first triathlon.
“I remember how proud I felt at this achievement, so for once, I wasn’t using exercise to burn calories but to push my body to a new limit. I enjoyed it, including the actual training—a win for my mental health. Inspired by my experiences and the fact I was unhappy in my corporate job, I decided in my 40s to embark on a journey of transformation, retraining as a personal trainer.
Then in 2018 I transitioned to working with groups of women, using my own life experiences to help them foster self-love, strength and confidence through the power of exercise, whilst for some, helping them break free from the constant cycle of yo-yo dieting.”
Her relationship with her body and exercise has been a journey of discovery, challenge, and ultimately, transformation—not just physically but mentally as well.