January, New Year, New You… Bullshit! Same old story, rinse and repeat year after year. Sound familiar?
Well, I’ve been coaching clients for three decades and running gyms for two, so trust me, I’ve heard it all. And as we get older, the years seem to fly by at a ridiculous pace. Seems like only yesterday I was sitting down with the missus, ticking off a long list of presents the kids wanted. Now, it’s Mum and Dad saying, “Swerve the presents, just ping me some cash, yeah?!” A classic from the youth of today!
But despite the annual failures with New Year’s resolutions, one thing I will say is that I’ve seen a massive shift in how people approach staying fit and healthy year-round. People are moving more and making a conscious effort to work internally—things like breathwork, mindfulness, and mobility have really taken off. But let’s be real—the one thing that still takes the cake is strength training.
Now, here’s something I’ve noticed for myself—hormone levels drop as we get older, and I’m no exception. I’ve had to put in the work to figure out what helps me, and I’ve also found the solution for women too. At Coached, we run blood testing, which has been a game-changer for understanding just how much lifestyle factors like stress and sleep impact our health. It’s not just about lifting weights, it’s about living a stress-free life and really valuing quality sleep—those are key for maintaining optimal hormone balance.
Personally, I’m hitting the BIG 50 in 2025 and I’ve noticed my cardio levels have dipped and muscle mass is harder to keep. So, I’ve stopped focusing on ego-based lifts (You know, those sets of three with less than five reps) and I’ve shifted to a more sustainable approach: strength exercises every damn day. I’m in the gym—or my home gym—putting in work, and I suggest you do the same. And just to put things into perspective, my kids are now 23, 19, and 13. They’re growing up fast, and it’s a constant reminder that time waits for no one, so let’s make every year count!
Here’s my tip for the ‘Discover Brighton’ crowd: Get your strength game dialled in. It doesn’t mean you need to spend hours in the gym doing old-school bro splits. Keep it simple—one muscle group a day, couple it with a high-protein diet, and aim for a solid step target. Trust me, you’ll quickly realise that “New Year, New Me” is a load of rubbish and you’ll be 24/7/365 fit and healthy.
If you want to jump on a call with me, I’m pretty easy to find. Drop me a message on Instagram: @Solgilbert, or pop by Coached for a coffee and a chat.
