Walked into Tesco last weekend for a pint of milk.
Walked out questioning my life choices.
Because there, right by the door, were mince pies.
In October.
We haven’t even done Halloween yet.
Not a single bonfire lit.
And the shops are already pushing Christmas like it’s next week.
Every ad, every leaflet, every supermarket shelf … it’s started.
And here’s the thing that’ll hit you harder than that first cold morning: Christmas week is only nine weeks away.
That’s it. Nine weeks.
Which means you’ve got a choice to make right now.
You either switch off early, tell yourself you’ll “start again in January,” and spend Christmas feeling bloated, tired, and uncomfortable…
Or you use the next nine weeks properly and roll into Christmas feeling leaner, fitter, and full of energy.
Every year at Transformation HQ we see the same thing.
Two types of people.
Group one gives up.
They stop tracking, stop training, start coasting.
Then January hits and they’re annoyed at themselves for sliding backwards.
Group two doubles down.
They get focused.
They set a mini goal.
Drop a few pounds, get stronger, feel better in clothes.
And they smash it before the Christmas chaos starts.
They’re the ones enjoying every mince pie guilt-free because they’ve earned it.
And I’ll be honest with you: it doesn’t take perfection.
It just takes consistency.
Here’s how you actually do it in real life, not in some Instagram fantasy world.
Track your food
Download MyFitnessPal. Log what you eat, even roughly. You’ll soon see where your calories are hiding… oils, snacks, sauces. You don’t need to weigh lettuce, just be honest and consistent.
Eat proper food
About 90% of your diet should be real stuff: meat, fish, eggs, fruit, veg, rice, potatoes, oats. The other 10%? Enjoy it, but plan it. Not every night, not every craving.
Protein matters
Hit around 1g per pound of bodyweight. So if you’re 12 stone (168lb), aim for about 160–170g a day. That’s three or four decent protein meals; eggs or Greek yoghurt in the morning, chicken or tuna at lunch, lean meat or fish at dinner, maybe a shake if you need it.
Get your steps in
10,000 sounds big, but it’s doable. Walk before work. Walk after dinner. It’s not about being a hero, it’s about moving more than you currently do.
Drink your water
Two to three litres a day, give or take. Most people mistake thirst for hunger. If you’re always peckish, try a glass of water first.
Train with intent
Three to four resistance sessions a week. Lift properly. Push yourself. Keep track. If you lifted 30kg for 10 reps last week, aim for 11 this week. Progress … that’s what counts.
Eat your greens
Two servings of veg a day at least, and an extra fruit serving for a sweet. One green thing, one colourful thing. Simple.
Sort your sleep
Seven to eight hours. No phones in bed. If you’re scrolling, you’re stalling. Sleep fixes your recovery, hunger, and motivation.
That’s all you need.
Nothing fancy.
No shakes, detoxes, or ten-day cleanses.
Just doing the basics properly for nine weeks.
Our 6-Week Meltdown clients drop up to a stone doing this … so imagine what nine weeks could do if you start now.
By Christmas week, you could look and feel completely different.
Better mood. More energy. Clothes fitting right again.
Proud of yourself instead of promising another “fresh start.”
Nine weeks isn’t long.
But it’s enough, if you get your head down and do it.
So before you write the year off, decide what side of Christmas you want to be on.
The side that’s full, fed up, and starting again.
Or the side that’s switched on, lighter, sharper, and feeling good.
You know which one’s worth it.
-Ryan