Today is the last day in January and it’s time

to say goodbye to the January blues


I think it’s the hardest month of the year for

everyone, it’s dark and dreary and seems to

last forever


Even if you don’t celebrate Xmas and New

Year, you can still look forward to some days

off work through November and December

but January offers little excitement


You might be carrying extra weight from the

festivity over indulgence and probably made

lot’s of plans to exercise and eat well this

month, did that go according to plan?


Did you even get started?


It’s the same with New Year resolutions,

often made and broken on the same day


We start New Year excited, full of purpose

and mantras of ‘this year will be different’

but by the time you get back to work on

the 4th it feels like such an effort just to

get back in a routine and the ‘extras’ get

pushed to the side


I’ve spoken in the past about February

being the new January and if you are

looking for something to help motivate

you, follow this really simple action plan


It’s 28 days

It’s the shortest month and the perfect

28 days to practice a new habit or change

an existing one. If you do something for

28 days on the trot, you can embed it in

your brain as habit


Don’t start too many new goals

If you focus on one goal you have a 80%

chance of success, if you try to do two goals

you have a 20% chance of success


So, choose one new goal per month for the

year and laser focus on each goal for 28-31



By the end of 2017 you will have covered 11

new goals and embedded 11 new habits into

your life


For example

February walk for 30 minutes a day

March eat 5 portions of veggies a day

April do ten press ups a day

May eat a quality breakfast each day


By the end of the year you will be doing all

of these things instead of none of them


If you are interested in this method of

nutrition, check out WeightLess


Or join our monthly challenges group on

Facebook (this month is 100 bicycles a day)




p.s. it’s easier to do something every day as

opposed to doing it on random days, make

the commitment and stick to it 🙂



Carolyne is the owner of Fit Strong Females with a Studio in Glasgow City Centre and an Online Membership Site, with 18 years experience. She is also a Fitness, Success and Food Blogger, Author and Writer. You can contact her at or find more information at 

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