The last couple of years have been a bit of a shift.
I’ll bump into someone I know at a birthday, around town, at a match, or even in the gym, and they’ll hit me with the same line:
“I know I should be lifting now.”
“I know I should be getting my steps in.”
“I know I need more protein.”
And every time I think, where was this fifteen years ago?
Back then, talking about strength training felt like trying to explain WiFi to your nan.
Nobody wanted to hear it.
Cardio was king.
Carbs were the villain.
Detox teas, fat burners and juice cleanses were apparently the answer to everything, even though they made people miserable and never actually worked.
Meanwhile I was stood there saying the same thing I’m saying today.
Lift weights a few times a week.
Walk more.
Eat enough protein.
Stick with it.
Your body will change in ways you can actually see and feel.
But it was a hard sell back then.
People looked at me like I was ruining the fun by telling the truth.
Now the penny has dropped.
People have watched their mates get leaner.
They’ve seen people their age build actual muscle.
They’ve seen walking do more for fat loss than any “blast calories fast” cardio class ever did.
Even mainstream media is finally catching up.
Yesterday another study came out linking strength work and regular walking not just to better physiques but to a better mood.
I’m not making big claims, but anyone who trains consistently will tell you they feel sharper when they move their body properly.
It’s not mystical.
It’s just how the human body works when you treat it well.
The stuff that works really is this simple.
Three to four proper strength sessions each week.
A solid step target.
A high protein diet that keeps hunger in check and helps recovery.
Do this consistently and your body fat starts shifting.
Your strength climbs.
You look and feel younger.
You move better.
You finally get out of that foggy, sluggish feeling that creeps in when life gets busy.
If you’ve drifted recently, especially this time of year, strip things back.
Pick one thing to nail.
Get your steps up for a few days.
Add an extra portion of protein at meals.
Do two strength sessions this week instead of thinking you need four.
You’re never one big gesture away from progress.
You’re one small win away from momentum.
And if you’re already training, keep going.
Don’t underestimate how much these simple habits protect your head, your energy, your joints, your shape and your future self.
The basics always work, even when nothing else feels like it is.
Here’s what always gets results:
• Strength training that actually challenges you
• Eight to ten thousand steps a day, broken into chunks if needed
• Protein at every meal
• Repeating that long enough for the results to show up
Not glamorous.
Not trendy.
Not Instagram friendly.
Just effective.
You don’t need perfect conditions.
You don’t need to wait for January.
You definitely don’t need the latest fitness fad.
You just need to keep showing up for the habits that move the needle.
Lift.
Walk.
Protein.
That’s how real people get stronger, leaner and more energised.
And it works every single time someone actually sticks with it.
-Ryan
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