Most people are going to sack it off now till after Christmas.
That’s not me being harsh.
That’s just what happens for a normal general population person.
The weather dips, the routine gets busy again, and people slide.
One missed session turns into two.
One cheeky midweek takeaway turns into “I’ll start again Monday.”
Monday becomes next week.
Next week becomes “sod it, I’ll start in January.”
It’s the same every year.
But if you play it smart, September can be a game changer.
It’s the perfect time to get your act together.
No pressure.
No holidays.
No BBQs.
Just a bit of structure back, and enough calm to make better choices.
You don’t need a perfect plan.
You don’t need to go zero to hero.
You just need to do the basics well, and stick to them.
I think back to a member about this time last year, who said “Right, I’m going to stop overthinking all of this”.
She just stopped eating like a kid.
Protein at breakfast, a bit of planning at the weekend, and she actually did the sessions instead of just thinking about them.
By Halloween, she felt like a different person.
Sleeping better, clothes fit nicer, more energy, less snappy with the kids.
She didn’t even go that hard.
She just didn’t give up.
Here’s what actually works and none of it’s new …
First, protein.
Most people eat nowhere near enough.
Then wonder why they’re starving, tired, and craving sugar.
Get 30–50g with your meals. 10–30g for snacks.
Eggs, yoghurt, chicken, steak, tuna, a shake.
Boring? Yeah.
Effective? 100%.
Get this right and you won’t feel like raiding the biscuit tin at 3pm.
Next … plan ahead.
Your 6pm self is useless.
Tired.
Hungry.
Will eat anything in reach.
Your Sunday self?
Bit smarter.
Sit down for 15–20 minutes.
When are you training next week?
What nights are chaos?
Pick a few meals.
Do a proper shop.
Cook enough so you’re not constantly having to think.
Keep stuff in the fridge you can just chuck together, things like cooked chicken, salad, microwave rice, frozen veg.
Not exciting.
But it works when you can’t be arsed.
Then, watch your portions.
You don’t need to count calories forever.
Just stop guessing.
Use your hands: 1 palm of protein.
A load of veg.
1 fist size of carbs on training days at lunch and evening meal, half that on rest days, so carbs just at the last meal of the day.
Fat?
1 thumb’s worth.
Simple.
If your plate’s half veg, quarter protein, quarter carbs, you’re golden.
Most people cock it up because they try to do too much too soon.
They go all in… until life hits.
Then it’s all out.
Don’t be that person.
Stack the habits: protein → planning → portions.
Keep showing up.
Even if it’s not perfect.
The people who make real change are the ones who do the boring stuff, over and over.
While everyone else looks for hacks, shortcuts, and 6-day miracles.
This isn’t about willpower.
It’s about having a plan that works when motivation’s gone.
And that’s what you need right now.
Sort your September.
Stick to the basics.
And you’ll walk into Christmas feeling better, looking better, and not having to start again from scratch… again.
-Ryan