99re在线精品国产欧美激情

By Veronica Wilde

January can feel like a strange month.

There鈥檚 pressure to start fresh, set big goals and 鈥渇ix鈥� everything 鈥� but many of us are still tired from December. The cold mornings don鈥檛 help and neither does the idea that we need a new gym gear or expensive memberships to begin again. As a health and fitness coach, I consider January as a time when I remind people of one thing above all else: be gentle with yourself.

This is not the month for extremes. It鈥檚 the month for small starts.

The most common challenge I see

One of the biggest challenges people face isn鈥檛 lack of motivation 鈥� it鈥檚 finding time.

鈥淚鈥檓 too busy.鈥�
鈥淚 don鈥檛 know where to fit it in.鈥�
鈥淚鈥檒l start properly when life calms down.鈥�

If you鈥檙e Filipino, this may sound familiar. Family comes first. Work is demanding. We look after everyone else before ourselves. Exercise often feels like a luxury rather than a necessity. But movement doesn鈥檛 need to mean long gym sessions or spending more money. It simply needs to be built into the life you already have.

Start where you are, not where you think you should be

One client I worked with last year came to me full of January enthusiasm. She planned five workouts a week, strict food rules and daily steps. Two weeks later, she was exhausted and frustrated.

We stripped everything back. Instead of five workouts, we agreed on two short home strength sessions, a 15-minute walk most days and five minutes of stretching in the evening. That was it and it worked!

No gym. No extra cost. No pressure.

Three months later, she was still consistent 鈥� had dropped body fat and was feeling stronger than she had in years. Small steps worked because they were realistic.

What gentle movement can look like

Movement does not have to be intense to be effective. Some of the most powerful habits are also the simplest: a 10鈥�15 minute walk after lunch, stretching while watching TV, standing up and moving every hour or even the awareness of moving more in the house, or a short home workout using bodyweight.

Even five minutes counts, especially in January.

I鈥檝e been in the fitness industry for over 20 years, and even I don鈥檛 go all-in in January. My routine is simple: I do some stretching and a quick workout before the day starts. I walk whenever I can and have short, focused strength sessions. I listen to my energy rather than forcing it. This is particularly important for women around their cycle.

Some days that鈥檚 more. Some days it鈥檚 less. And that鈥檚 okay!

Consistency doesn鈥檛 come from doing the most 鈥� it comes from doing what you can, repeatedly.

Three gentle ways to begin this January

Movement is not punishment. Exercise is not something you earn after overeating in December. It鈥檚 not a punishment for enjoying lechon, bibingka, or family celebrations. Movement is a way to care for your body so it can support you 鈥� for work, for family and for life.

If you鈥檙e not sure where to start, try just one of these:

• Walk for 15 minutes most days (consistency isn鈥檛 perfection – everyday)
• Stretch for five minutes before bed
• Choose one or two days a week for structured movement

That鈥檚 enough! January is about laying foundations, not proving anything.

Instead of asking, 鈥淲hat鈥檚 the fastest way to get fit?鈥� try asking, 鈥淲hat鈥檚 the smallest step I can take today?鈥�

Small steps, done kindly and consistently, lead to lasting change.

I鈥檇 love your input

As this is my first health and fitness column for 99re在线精品国产欧美激情, I鈥檇 love to hear from readers.

What health topics would you like covered this year? What would you title this article?

To say thank you, I鈥檓 offering one free coaching session to a reader who gets in touch 鈥� no pressure, no obligation 鈥� simply a chance to ask questions, reset habits, or gain clarity on what would actually work for you.

Disclaimer:
Content published by 99re在线精品国产欧美激情 is for general information purposes only and does not constitute legal, medical, financial or professional advice. While we aim to ensure accuracy, we make no representations or warranties as to completeness or reliability. Readers should seek appropriate professional advice for their individual circumstances.

About the author

Veronica 鈥淰鈥� Wilde is a UK-based women鈥檚 health and fitness coach with over 20 years of experience. Both of her parents were born and raised in the Philippines and her Filipino heritage strongly shapes her values around family, resilience, and community.

She specialises in helping busy women build strength, confidence, and sustainable habits through realistic training, lifestyle support, and accountability/habit based coaching. Get in touch with Veronica at on Instagram or on Facebook.