Joe Wicks’s top tips for the new year ahead – with delicious and healthy recipes

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Join me on New Year’s Day at 11:45am on ITV1 for my new show, Joe Wicks’ New Year’s Day! I’ll be sharing fast and effective workouts, plus tasty, healthy recipes to help you start the year feeling great and motivated. Here’s some advice to help you have your best year yet.

Don’t try to change everything at once

My top piece of advice is this: make sure your goals are realistic. It’s much easier to succeed if you break down big, long-term plans into smaller, manageable steps. Focus on achieving small wins each day, like going to bed an hour earlier or taking a 20-minute walk during your lunch break.

Exercise is great for your mental wellbeing. Instead of focusing on negative self-talk – like always wishing you looked different – try shifting your focus to how you want to feel. Start with small, manageable steps, like a walk or a quick workout at home. You’ll likely find you have more energy, feel less stressed, and start your day with a more positive outlook.

Building muscle or losing fat takes time, but consistently working towards small, achievable goals each day can lead to big results. Stick with healthy habits, and you’ll likely see a significant improvement in your physique by next Christmas!

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Get a good night’s sleep

It’s tough to exercise or eat healthy when you’re exhausted. As a parent of four young kids who frequently end up sharing our bed, I definitely understand that struggle. What helps me is simply going to bed earlier, often right after the kids are asleep.

Commit to some form of meal plan

Make a big batch of something healthy, like bolognese or curry. It might seem like extra work at the time, but think how great it will be to come home to a ready-made meal in the freezer or fridge! You’ll save time and effort on cooking and cleanup later on.

If I fall into a pattern of unhealthy eating, it really drains my motivation and makes me put things off. It even makes me question my ability to help others with their fitness. But getting back on track with good sleep, healthy food, and exercise always boosts my energy and passion, and I believe it will do the same for you. Remember, it’s never too late to make a positive change.

This year, I’m trying to cut back on my phone use. I find myself endlessly scrolling and bringing it everywhere, even to the bathroom or sauna! To help, I set a 6pm alarm with a reminder that I’m a ‘phone-free dad.’ It’s about becoming the kind of dad I want to be – fully present for my son between 6 and 8pm. I want to be more engaged with my family and pursue hobbies like building Lego, learning guitar, or reading, but my phone often gets in the way.

It’s a constant struggle to eat well and stay healthy. It’s tempting to reach for quick comfort in processed foods, sugar, or even our phones – they’re all designed to give us a temporary feel-good boost. But giving in to these cravings can be really powerful and create unhealthy habits.

Achieving your goals requires confidence and consistent effort. It won’t always be easy, and you’ll likely face setbacks. However, small, steady improvements each day are what ultimately lead to success.

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Joe Wicks

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2025-12-29 20:34