Every year it happens.
Around this mid-February point, usually on the mini-bus to football.
Someone cracks open a can of beer before you’ve even hit the motorway.
Another one looks at him and says, “Thought you were going gym every week now?”
He shrugs. “Yeah… sacked that off.”
Whole bus laughs.
Then someone says, “January me vs February me.”
And that’s it.
That’s the joke.
No one’s shocked.
No one’s disappointed.
It’s expected.
That’s the problem.
And that’s mad when you think about it.
Because if you did just 3 things properly, you’d be in better shape than most of the country.
Lift weights 3 times a week for 40 to 50 minutes.
Eat 3 high-protein meals a day.
Add a 45-minute brisk walk most days.
That’s the standard.
Not elite.
Not obsessive.
Just solid.
Let’s get specific.
The walk.
45 minutes brisk walking is roughly 4,000 to 5,000 steps.
Most people are already clocking 2,000 to 4,000 without trying.
So realistically you’re aiming for 8,000 to 9,000 a day.
Not 18,000.
Not some influencer step challenge.
Just 4,000 to 5,000 extra on top of what you already do.
How?
Simple.
• 25 minutes before work, headphones in, get it done.
• 20 minutes after dinner instead of sitting straight on the sofa.
• 15 minutes at lunch and 30 minutes later.
• Walk the kids to school and loop back.
• Take work calls on your feet.
• Park 10 minutes away on purpose.
You don’t need a free afternoon.
You need intent.
Now the lifting.
3 sessions.
45 minutes.
Full body.
Something that bends the knees.
Something that pushes the weight away.
Something that pulls the weight in.
Something that hinges.
A bit of core.
You don’t need to crawl out destroyed.
You need to leave knowing you trained properly and can do it again in 48 hours.
Progress it slowly.
Add 1 rep.
Add 2.5kg.
Improve control.
You’re probably thinking, “That’s not enough.”
It is.
If you actually stick to it.
Most people don’t fail because they need a better gym training split.
They fail because they can’t repeat what they start.
Now food.
You need roughly 30 to 40g of protein per meal.
No chef skills required.
Breakfast
• 4 eggs on a piece of sourdough toast. Add a bit of yoghurt and you’re around 35g.
• Big bowl of 0% Greek yoghurt, frozen berries, scoop of whey. Easy 40g.
• Oats with a scoop of protein stirred in and a spoon of honey.
Eggs are cheap. Greek yoghurt from Aldi or Tesco own brand is cheap. Oats are pennies per serving.
Lunch
• Chicken thigh wraps. Thighs are cheaper than breasts and taste better.
• Tuna jacket potato. Add veg or salad if you want more bulk.
• Leftover chilli made with lean mince and extra beans.
Buy bigger packs of mince. Freeze half. Use frozen veg. Less waste. Less cost.
Dinner
• Stir fry with frozen veg and chicken strips.
• Spag bol with more mince, less pasta.
• Salmon, potatoes and peas.
If the rest of the house eats something else, fine. Just increase your protein portion. Add an extra chicken breast. Add a side of yoghurt. Keep your plate slightly different. No drama.
Now let’s be honest.
You’re thinking:
“I’ve started like this before.”
“I’ll be good for 2 weeks.”
“Work will get in the way.”
“I’m too tired by 7pm.”
That’s exactly why this works.
It’s not extreme.
It’s repeatable.
It doesn’t rely on you being fired up.
It relies on you being organised.
3 lifts.
1 proper walk.
3 solid meals.
Miss 1 session?
Do the next one.
Don’t scrap the week.
Don’t restart Monday.
The reason the minibus laughs every February is because most people aim too high, too fast, then crash.
This isn’t aiming high.
It’s raising your minimum.
Can you train 3 times this week for 45 minutes?
Can you add 4,000 to 5,000 steps on top of what you already do?
Can you eat 3 proper protein meals most days?
If you can, and you repeat it for 12 weeks, you’ll look different.
Feel different.
Move differently.
No heroics.
Just standards.
That’s the difference between being the punchline… and being the one who actually stuck at it.
-Ryan
P.S
If you’re reading this thinking, “Yeah, I know what I should be doing… I just don’t stick to it on my own,” that’s exactly why most people never get past February.
It’s not that you don’t know the basics.
It’s that life gets busy and there’s no structure, no accountability, no one expecting you in 2 days’ time.
That’s what changes things.
If you want help putting those 3 sessions in place, getting clear on your food and actually sticking to it past the first few weeks, click the button below and see if we’ve got any spaces.