Fitness: Heard of it? Where do I start??
Cortisol, creatine, cardio, strength training, fasting, protein, calorie counting... AGGGHHHHHH.
It is enough to make you want to kick Harry Potter out from under the stairs and barricade yourself inside with a lifetime supply of chocolate frogs.
I cannot tell you how many conversations I have had with women who want to change their bodies in some way, but feel so overwhelmed by all the advice flying around that they end up doing absolutely nothing.
So they stay stuck in the swirling shame pit of:
“I should be doing something...”
while feeling more frozen than ever.
I get it.
I love learning about all things human. It is one of my favourite ways to geek out, right next to Disney and Jiu-Jitsu. I have read the books, listened to the podcasts, taken the courses, and learned from brilliant people in anatomy, biomechanics, healing, neuroscience, and longevity.
I do not know everything. No one does. But I know enough to tell you this:
Keep it simple.
The Washing Machine of Fitness
For some reason, this clicked for me while standing in front of my washing machine.
I do not know how the motor works. I have no idea how the buttons speak to each other, or how it magically knows when to release the fabric softener.
Although, quick public service announcement: if you wash sports kit, skip the fabric softener and use white vinegar. It helps get rid of that weird damp smell. You are welcome.
What I do know is this:
if I put the clothes in, do not overload it, add the detergent, press go, and hang them out afterwards, they come out clean.
Could a different cycle make them even cleaner? Maybe. But they look good, smell good, and I get on with my life.
That, to me, is winning.
Fitness can work like that too.
Step 1: Collect your clothes
AKA: know your starting point
Before you do anything dramatic, get a rough idea of how much food your body actually needs.
A lot of people start by slashing calories so hard they do not even eat enough to support basic life, never mind movement, recovery, hormones, or joy.
That usually ends one of two ways:
you feel dreadful
your body clings to everything for dear life because it thinks you are in the apocalypse
Your body is not trying to annoy you. It is trying to keep you alive.
So start gently. Find a sensible calorie baseline for your current body and life, then work from there.
Not punishment. Not panic. Not a starvation experiment.
Just a realistic starting point.
Step 2: Pick your detergent
AKA: protein
Protein is the big one. Not because it is trendy. Because it’s the most important. Your body uses protein everywhere, to repair, recover, build, and keep you functioning well. It helps you recover, feel fuller, grow and maintain muscle, and generally function like a person instead of a coat rack with a to-do list.
Pick protein sources you actually enjoy, because if you hate them, you will not eat them consistently. Don’t pick it just because ‘everyone else is eating it’. You own your body, fuel it with things YOU like.
Your main options:
meat and fish
eggs
dairy
legumes and tofu
nuts and seeds
And yes, learning to read labels helps if you want the best bang for your buck. I have a guide for that too. I would just ask you to remember to eat foods that look like they are supposed to. If the chicken has been squeezed into a shape it was never born to be, there is probably more in there than chicken.
When you are designing your diet, a simple rule of thumb to get the amount of protein you need is to aim for around 2 grams of protein per kilo of bodyweight.
So if you weigh 70kg, that is around 140g of protein a day.
If you miss this on a couple of days of the week it is not the end of the world. If you are just starting out, this might take a couple of weeks to get to and then another couple to make your new normal. That’s ok.
Step 3: Pick your wash cycle
AKA: activity
This is where people tend to get stuck because they think they need the perfect plan.
You do not.
Pick something and begin. That is what my ROAM Method is all about. Regulation Of Affect through Movement. When movement feels good enough to come back to, it helps calm the system instead of adding more stress. And when your body feels safe enough to return, consistency gets much easier. That is where real strength starts building.
Like classes? Go to a class.
Like lifting? Lift.
Like dancing around your living room to The Greatest Showman soundtrack? Excellent.
Like walking? Beautiful.
Like running? Lace up.
So the best movement to start with is the one you will actually do.
And yes, recovery matters too. Mobility, stretching, rest, walking, all of that helps the whole machine run better. You do not need to earn recovery. It is part of the cycle.
Step 4: Do I need fancy extras?
AKA: supplements
Mostly? No.
The one supplement I do highly recommend, especially here in the UK, is vitamin D. It helps support your immune system, your bones, and your muscles. It is inexpensive so is a staple in my cupboard.
Whey protein can be helpful if you struggle to hit your protein target. I tend to think of that more as food than a magic powder. Again it’s inexpensive and as long as your digestion is OK with it, is a great way of getting quality protein easily.
You do not need a shelf full of tubs and potions before you start.
Bonus tip: morning magic
If you want one small thing that can make a real difference, get outside in the morning light without sunglasses for at least 10 minutes.
Sunlight early in the day helps your body wake up properly and can make it easier to wind down later too.
Simple. Free. Underrated.
The bottom line
Start simple.
Pick one protein-rich food you like.
Choose one kind of movement you can do today.
Step outside in the morning light.
That is enough.
That is a start.
And starting, however unglamorous, beats hiding under the stairs with the chocolate frogs.
