Kickstart your fitness

Start the New Year as you mean to go on, with these motivational tips from our fitness experts

Sylvia Diaz, founder of Fit with Sylvia, is an Instagram fitness icon. She works as a nutritionist, fitness and health coach. She transforms busy professionals’ lives to a fit, healthy and guilty-free mindset. She also works as a digital content creator.

Now that the Christmas festivities are out of the way, the New Year offers the perfect time to focus on your fitness and wellbeing. Whether you’re returning to exercise or starting from scratch, the key to lasting progress is consistency rather than aiming for perfection. Read on for our experts’ tips.

“Focus on feeling stronger, energised and confident”
“January sparks gym motivation, but February is when crowds really show, recovering from Christmas indulgences,” says Sylvia Diaz, founder of Fit with Sylvia. “Reality check: lighter training post-holidays has less impact, so start smart to avoid injury.

Stick to the basics
For busy pros and mums short on time, begin with a simple warm-up like jumping rope, treadmill walking, or a brisk stroll. Stick to basics; no fancy new moves yet. Master squat variations, push-ups, deadlifts, and planks using bodyweight or bands to build stabilising muscles and prep joints for heavier loads, at home or gym.

Work multiple muscles
Compound movements rule for efficiency and fun, hitting multiple muscles at once. Try lunges, rows, and kettlebell swings to engage big groups and spike heart rate. Just 20-30 minutes, three times a week, plus daily walks or stretches, drives real gains.

Long-term motivation
Set small, realistic goals like one extra rep weekly, track visually, and pair up with a friend or class for accountability. Focus on feeling stronger, energised, and confident while building a habit and having fun! Those inner wins keep you hooked.” Remember: fitness doesn’t have to be all or nothing. Even on the busiest days, there’s always a way to move.”

Sinéad McLoughlin is an online weight loss coach and personal trainer. She is passionate about helping women reach their weight loss goals and become fitter and healthier through her highly successful weight loss program Thrive. Follow her on Instagram: @sineadmcloughlinfitness

“Fitness is a journey. It’s not about doing everything right”
“Make sure the reason you are starting to exercise matters to you,” says Sinéad McLoughlin, founder of Sinéad McLoughlin Fitness. “When it’s something you genuinely care about, you are far more likely to stick with it. The key is to find an exercise you love doing.If you hate running, don’t run. If you like working out with people, join a class. If you prefer one-to-one, book in with a personal trainer. If you enjoy it, you are far more likely to stick to it in the long term. Fitness is a journey. It’s not about doing everything right.

It’s about showing up, sticking with it and making steady progress. Here are some more tips:

Work out when it works for you
If you are not a morning person, don’t commit to a 7am workout.

If you know you flag in the evenings, make sure you get it done before lunchtime. There is no right time, just the right time for you.

Mix things up
Motivation can be a challenge, especially in the winter, but there are ways to combat this, such as joining a fitness class, wrapping up and getting outdoors or embracing home workout routines. Home workouts are extremely convenient, and a simple daily routine can help you feel more flexible and energised without any equipment. Movements like light marching, cat–cow, hip circles and gentle dynamic stretches can leave you feeling looser, more energised and ready for the day.

Celebrate your wins
Don’t forget to acknowledge your progress. You are creating habits that will last a lifetime and that deserve recognition.”

Gráinne O'Driscoll runs Grá For Fitness offering public, private and corporate Pilates, yoga and fitness classes. Visit www.graforfitness.ie

“Be clear about your motivation”
“Yes, January is bleak and post-Christmas can feel like the air has gone out of the whoopy cushion,” says Gráinne O’Driscoll, founder of Grá For Fitness. “However, it’s also a time to start anew and set resolutions. For many, fitness is top of that list. My first suggestion is to remove everything else on the list – you’re more likely to succeed if you can focus on one thing. Further to that, rather than saying ‘I want to get fit’, get really clear on what that is for you and what your motivation is.

Do your research
Once you know what your fitness goal is, do your research. Do you want to increase your flexibility? Consider yoga. Support your back health? Try Pilates. Build muscle and support bone health? Look into strength training. Improve your cardiorespiratory health? Choose an aerobic exercise e.g. brisk walking, running, cycling, swimming, dancing.

Start slowly
Particularly if you’re a beginner, start slowly and build from there. If you’re not sure what the right thing is for you, chat to your GP, physio or a fitness professional. If possible, try different things and find something you enjoy.

Set your own date
As for that mid-January burnout – my advice here is, don’t start on 1 January. Don’t even call this a New Year’s resolution. It’s your own personal goal that you need to do for you. January can be fraught with back to work, back to school and trying to balance the books after Christmas. Ease yourself in, start with brisk walks, healthier eating and consider Dry January. Set your own date and get going.”

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