Keeping it simple - how to stay healthy in the new year with positive mindset shifts

Hello!  Is it too late to say Happy New Year!?  Do you even want to hear it or does it all just sound a bit repetitive and hollow!?  Answers on a postcard (or comment below) ... I have been in a bit of a writing hiatus, I've not wanted to appear on Instagram and have had several attempts at this post but my creativity just isn't flowing, I am very much in hibernation mode.

There is so much pressure to do something in the new year, to celebrate, to set goals, make resolutions, or whatever else the new 'insta-buzzword' is!   Why do we feel we need to create a better version of ourselves?  You as you are is just fine.  I feel like I have lost my way a little and I am desperately treading water just to keep up with the basics.  

So my first priority is acknowledging that today is just another day, that expecting everything to change just because it is the beginning of January is ... well ridiculous!  I am going to allow myself to take my time.  In fact I started this process way back in the Autumn so throughout January I will be building on my plans rather than rushing out to join a gym, start a new diet or change my lifestyle only to look back next January and realise I didn't manage to sustain any of it!

Below are a few ideas to take things slow and be gentle on yourself .... this is where I am and I hope it reassures you that real life isn't about perfection we all see on Instagram.  I'm certainly not dressing up, daily uniform currently leggings and a sweatshirt!

This blog post contains some affiliate links.

Keeping it simple and going into a new year gently!

Positive mindset shifts to start the new year with strength

Let’s start by letting go of perfectionism. Too often, we set ourselves up for failure with all-or-nothing thinking: “If I can’t do it perfectly, why bother?” Instead, focus on progress over perfection. Small, consistent changes add up to big results over time, and every step forward counts.

Reframe Your Goals
Rather than saying, “I need to lose weight,” shift your mindset to “I want to feel more energetic, confident, and strong.” This small change in perspective can make a huge difference in your motivation and sense of achievement.

Practice Gratitude
Take a moment each day to reflect on what’s going well. Whether it’s jotting down three things you’re grateful for or simply acknowledging a small win (like going for a walk or choosing a healthier snack), gratitude helps create a positive feedback loop that encourages consistency.

What I'm doing - the January Rev-Up with Chloe Leibowitz, a group coaching programme for women in midlife.

Regular snackable workouts with Michelle Coates, PT keeps me accountable.

Building healthy habits that stick

Making new habits stick is all about simplicity and consistency.  I know I have over-complicated it in the past!  In December I knew I was ready for a change, it was time to take the weight loss goal seriously and not just carry on with my unhealthy habits and. hope for the best.  

Here are a few strategies that can really work for everyone give them a try!

Start small and be specific
Choose one habit to focus on at a time and keep it achievable. For example, instead of committing to a full hour of exercise daily, start with a 10-minute walk. Build from there as the habit becomes second nature.

Stack your habits
Tie a new habit to something you already do regularly, Maybe after your morning cuppa, add a five-minute stretch routine. This makes it easier to remember and integrate the habit into your life.

Track your progress
Use a habit tracker or even just a simple calendar to mark off the days you stick to your habit. Seeing your streak grow can be incredibly motivating!

Reward yourself
Celebrate your successes, no matter how small. It could be as simple as enjoying a relaxing bath after a workout or treating yourself to a new book for reaching a milestone.

Plan for setbacks
Life happens, and that’s okay. Instead of feeling defeated if you miss a day, remind yourself that one slip-up doesn’t undo all your hard work. Pick up where you left off the next day.

What I'm doing ... trying out a 12 hour fasting window with a view to extending it to 13 then 14 hours if I can stick to it (see more details below for an app to help do this).  Not having alcohol at home, but if I go out I might!  Making sure I get my 2 x 30 minute snackable workouts booked into my diary every week. 

Muscle building and fat burning EMSculpt NEO at S-Thetics in Beaconsfield is a game changer and supports my long term health.

Simple health tips for the new year

​At the end of September, I was super fortunate to be able to have a second course of EMSculpt NEO treatments on my abdominals and flanks ('d previously had abs and glutes), I then followed this up with an exciting new body treatment from Celluma Light Therapy - about to be launched at the award-winning Doctor led medical S-Thetics Clinic in Beaconsfield and I will be sharing all the details on a separate blog post - but the focus of both treatments has really given me a boost and I fully intend to use the positive results to supercharge my fitness plans in the coming months (yes beyond January).

But in midlife staying healthy means more than just physical fitness. It’s about nurturing your mind, body, and soul, here are a few non-negotiable ideas to help:

Prioritise sleep
Aim for 7-8 hours of quality sleep. It’s essential for weight management, mental clarity, and overall well-being.   But whilst getting enough rest is important, let’s be honest, sleep doesn’t always come easily. One of the best tips I’ve learned is to stop stressing over a bad night’s sleep. If it happens, don’t let it ruin your day. Accept it, stick to your plans, and get on with life. Often, once you start moving and focusing on your day, you’ll feel much better than expected. Dwelling on missed sleep won’t bring it back, but embracing the day can still make it enjoyable!

Hydrate more
Start your day with a glass of water, and aim for at least 1.5-2 litres daily. Add lemon or cucumber slices for a refreshing twist.

Move your body daily
Whether it’s yoga, brisk walking or dancing in your kitchen, find a movement you enjoy and make it part of your routine.

Balance your plate
​Focus on whole, nutrient-dense foods like lean proteins, healthy fats, and plenty of vegetables, but also give yourself permission to enjoy treats in moderation.  Life really is too short not to have the birthday cake, but make it a small slice, and not every day!

​Take time for yourself
Whether it’s reading, meditating  or simply enjoying a cup of tea in peace, carving out moments of self-care is crucial for mental health.

What I'm doing ... ordering lower calorie family meals from Gousto, reading Unprocess Your Life from Rob Hobson and focusing on protein based meals, I'm also storing away any leftover Christmas chocolate (to look forward to when Spring arrives - but only in moderation and strictly to share).

I love a self-help book! Current favourites are shared below!

The tools I am going to use to help me in 2025

A little bit of extra support to motivate us is always useful and some of the best health tips I have found are often the simplest, based on Michael Moseley's mantra 

Inspirational books

• The Let Them Theory: A Life-Changing Tool That Millions of People Can’t Stop Talking About by Mel Robbins - if you've ever felt stuck, overwhelmed, or frustrated with where you are, the problem isn't you. The problem is the power you give to other people. Two simple words - Let Them - will set you free. 
• How to Have a Better Second Half by Liz Earle - Liz sorts the fads from the fiction in wellbeing and breaks through the noise that surrounds all the online advice that can overwhelm us.  I was lucky enough to hear Liz talk at a book club event at Aspiga just before Christmas, I found it really inspiring.

Recipe books

• The Everyday High Protein Handbook by Scott Baptie - 80 mouth-watering, protein-packed recipes designed to keep you full and satisfied. Perfect for busy families and health-conscious foodies alike, this cookbook is a treasure trove of simple, healthy ingredients transformed into culinary delights.
• Unprocess Your Life by Rob Hobson - expert nutritionist Rob Hobson sets out the steps to make your diet cleaner and healthier, yet still bursting with flavour.

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Motivational apps and podcasts

• Simple is an A1 based app that coaches you to adopt healthier habits using intermittent fasting, it is easy to use and very intuitive, you do a daily check-in and use the feedback to adapt your diet and add movement into your day.
• The Mel Robbins Podcast - so much commons sense advice and Mel really understands the challenges we can face in midlife.
• The Liz Earle Wellbeing Show - just like her book (above), Liz shares research backed information and talks to experts about all things midlife, menopause and longevity.

Supplements I'm prioritising

• Gut health - I'm trying two supplements from Altruvita (experts in digestive health and a not for profit brand), I've got Healthy Gut - Curcumin, Green Tea and Vitamin D3 to maintain healthy gut flora and control inflammatory responses and ProfBiotics Complex+ to support gut microbiome and containing 10 of the best researched strains in digestive health (also good for immunity).
• Brain health - I take a daily dose of Mindful from Bare Biology (pure DHA Omega-3 capsules) and I am trying out Focus from FabU Wellness containing Lion's Mane Mushroom with Amino Acids and Vitamins 
• Magnesium - because Magnesium is a non-negotiable for me, currently I am using Magnesium-OK from Wassen, find out more on my blog post and get 15% off using my code FABNUTRITIONIST. 

More discount codes and recommendations can be found here!
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So all very easy, no major changes, just building on existing habits ... let me know how you are feeling in this very cold January!?

Love Michelle xx


Disclaimer: this blog post contains some affiliate links.
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I'm just about to start taking these from Altruvita, gut health is super important and I believe a daily probiotic is essential