You may have noticed a theme in the most recent blogs. The perils of sugar, the benefits of olive oil, the Six Week Plan and the style of our fitness sessions.

It’s preparing you to consider being healthier and stronger in the New Year, 2024.

But this isn’t the usual bashing of square pegs into round holes approach, encouraging New Year resolutions. Those tend to be short-lived, not suitably planned and lack motivation.

If I use myself as an example, in my 20s, 30s and 40s, I would make a sweeping statement that I was going to lose weight and give up cakes, chocolates and alcohol for a whole year. Oh, and join a gym and go 3-4 times a week. This is the case for a high percentage of people.

Several things are missing in this. Can you spot them?

How much weight? I probably want a quick fix, so I shall buy a shake diet plan and expect to lose 10lbs in the first week and thereafter.

NO cakes and other nice things. So that is going to mess with my head. I shall be focusing on ALL THE THINGS I CAN’T HAVE!

The gym membership is for a swanky 24-hour gym with all the latest machines. I usually don’t have an induction because I will figure it all out myself, as I do not want a gym bunny in my space, making me feel worse about my size. There are lots of gym bunnies and lean young things in the gym. In lycra, that clings. Me? Baggy t-shirt and oversized jogging bottoms. The dead, sexy look.

My focus on losing weight is primarily to boost my self-esteem. That gym blew it when I stepped in as I felt self-conscious.

My perception of weight-inducing food is stuffed with sugar and fat. I knew nothing about micronutrients and macronutrients; carbs v fats, moderation versus binge, and willpower would be there immediately.

My 58-year-old self would look back, shake my head and realise that my head was filled with the brainwashing nonsense of the marketers making a quick buck out of diet food and gadgets. Billboard posters, glossy magazines, celebrities, influencers…gah! They have a lot to answer for.

It’s also worth noting that we can be too harsh on ourselves, thinking we are too fat, too flabby, cellulite-ridden.

Be kind to yourself. Most of the time, we see a weird perspective of ourselves.

So allow me to help you think about your needs, limitations and sustainable lifestyle.

First of all, think about why you want to lose weight. Write down specific goals, so you know how to be successful.

I plan to adopt a healthy lifestyle that promotes wellness rather than a specific diet. To achieve this, I will explore my website, which features various articles on wellness. I will also include the section on heart health from the British Heart Foundation website, which includes information on lifestyle changes. I could also look at recommended activities and plan them into my schedule. Additionally, I need an accountability partner to keep me motivated and show an interest in my progress. This doesn’t sound too difficult.

I also know my limits, food preferences and impatience. If I shared my exact plan, you’d think it was crackers. What works for one person may not even appeal to someone else. This is YOUR plan to reach YOUR goals; no one else can do this.

There is one key thing to share here. How many of you would think you need to go for a run or power walk or do something very cardio-like to burn off the calories? Cardiovascular exercise and strength training contribute to the body in distinct ways. Cardiovascular exercise involves any activity that raises the heart rate and promotes heart and lung health, reducing the risk of developing high blood pressure and cancer. On the other hand, strength training helps build muscle, improving overall fitness and metabolism. It is important to balance these two types of exercise to achieve optimal health and fitness.

Now, here is the best news: if you were not time-rich and needed to think of a win-win activity that ticks the boxes for a cardio and strength workout, then I urge you to try a total body workout using poles. Power of Poles is immense as your body becomes a 4 x 4 machine that works out 90% of your muscle groups.

use your upper body for propulsion, and it improves posture

so you use way more muscles – up to 90% – legs, arms, core, glutes

more muscles mean more calories than ordinary walking! 46% more

that means you go a bit faster and cover more ground in less time

taking pressure off joints in hips and knees is a bonus & great for bones

increases circulation – great for your heart and lungs but without feeling too much exertion

all this can boost mood and decrease anxiety

be part of a group, make friends, and have great fun!!