Why wait until January to get started?

Why wait until January to get started?

January can be a hard month

I don’t know about you, but I can’t stand January. Especially the first couple of weeks of the month. It seems the weather is always pretty dire and the daylight hours are at their shortest which can be quite demoralising.

After a period of complete shut down around Christmas and the euphoria of a New Year’s Eve celebration of the achievement of making it to another year, all of a sudden there is a huge bump as you land straight back into the reality of day to day life.

The other day, it dawned on me that what is compounding the problem is that from mid-November a small voice in my head was already starting to say “don’t worry about that for now, you can just start in January.” And that’s six weeks before the end of the year! Sound familiar? I maybe a Fitness Specialist but I am human too!

The good habits slip away…

Six weeks of letting good habits slip – laziness increasing and apathy towards nutrition choices building. Is it any wonder that when January 1st arrives with an expected instantaneous habits transformation, this seems so unobtainable when you have moved so far away from the better habits you had earlier in the year?!

Habits are not formed overnight. Both good and bad habits take time to form. By choosing to “let things go” starting from November, you are giving bad habits the chance to ingrain and become the norm.

Your default health position becomes lower and so it can take a few weeks to just get back to your pre-November healthy routines, let alone improve on this and move to your ideal state of well-being. This can be demoralising in January as you wonder how it has suddenly become so hard to shake off the bad habits you picked up in December.

Start 2019 early – use December to get a head start!

This year, I am doing things differently by deciding to use December as a head-start month in which I ignore the small voice in my heading putting things off until January and keep the healthy habits going through this wind-down phase of the year. Maybe you could do the same?

This is not an Ebenezer Scrooge, Bar-Humbug approach to Christmas. No one is saying you have to be perfect or not enjoy yourself over the festive period. You can still have fun at your work parties and social events! If you have lots to attend, maybe you could pick the one or two that means most to you or will be the most fun to totally let the reigns go, and at the others still enjoy yourself but take a more measured approach. It’s all about balance!

Choose to take control of the things you can

Besides the parties and excessive eating and drinking that is likely to take place during Christmas week, there are still many daily breakfasts, lunches, dinners and snacks over the next month that you can make healthier choices for. Here are a few suggestions on simple commitments that you can stick to in December:

  • Plan meals in advance
  • Keep a food diary
  • Drink 1.5-2 litres of water a day
  • Eat lots of veggies and fruit – at least 5 servings a day
  • Limit alcohol and sweet treats for weekends and/or celebrations
  • Go to bed half an hour earlier to get more sleep

You can still make time for regular exercise and being physically active during this month too. You could make a commitment to go for walks at lunchtime, get some use out of the gym membership you are paying for or you could even start a new fitness routine so that you have a head start in taking steps to where you would like your health to be in 2019!

Support is available to get your 2019 off to a brilliant start!

If you are looking for some support in building some new habits for 2019, you could sign up for a 6-week kick starter membership with Inside Out PT. With fun group personal training sessions, nutrition and well-being guidance and a community of members that will support you on your journey to better health, you can start building new habits and routines over the next few weeks and hit the ground running in January.

We are currently offering a 25% discount on our 6-week kick-starter memberships and as a bonus if you sign up before 31st December we will offer you an additional week, so 7 weeks for the price of 6!

Register to take part in a free taster session to give Inside Out PT a try. If you like training with us but your schedule really is congested, you can start your 7 weeks of training and support in January.

Keep it 80:20 this December!

To start your 2019 in style this December, stick to the 80:20 rule throughout the month – being health conscious 80% of the time, will mean there is still plenty of fun you can have with the free 20%!

Being committed will mean that you’ll be able to enjoy the festivities, knowing that you also taking steps to be bouncing into January 2019 with better health, more confidence and a feeling of empowerment!

My 2019 has started on 1st December, start yours now too!


Marc Malone

Head Coach, Inside Out PT

The 40 Club!

The first rule of The 40 Club is that you do not speak about being 40!

Are you approaching or in your forties? If so, we have the perfect wellness event for you:

🌟🌟🌟 The 40 Club! 🌟🌟🌟

Forty can be a time of great reflection. As age catches up with us, we realise that our bodies no longer function in the same way it did as when we were in our twenties.

We need to develop new strategies to ensure our bodies and minds are functioning at optimal health, now and in the future.

How do you want your well-being to be in your forties and beyond and how will you get there?

Join three Edinburgh well-being experts – Fitness Specialist, Marc Malone; Nutritionist, Dr Laura Wyness; and Life Coach, Emma Dempsey for fitness, nutrition and life coaching to get a motivational boost and develop new strategies to live a healthier, happier life as we approach middle-age.

🏋️‍♀️🏋️‍♂️🏋️‍♀️ Set Your Fitness Plan with Marc – A unique fitness session featuring exercise planning and goal setting.

💭💥💭 Banishing Limiting Beliefs with Emma – This workshop will examine who we are and what beliefs are limiting us from reaching our wellness potential.

🍎🥑🍎 Decoding Diet Myths with Laura – There is a lot of misleading info in the media about what is the best way to eat healthily. Get new tips and set your personal nutrition plan.

You will be working in groups of six during the day to ensure you get the tailored support that you need to make real life changes.

£40 per person. A light lunch is included.

Saturday 3rd November, 10.30am – 2.30pm, Inside Out PT, 180 Grange Loan, EH9 2EE

Book your space here —> https://bit.ly/2J8NCKe

For further info contact: support@insideout-pt.co.uk


For those bored of the gym

So many people are paying for gym memberships that they never use.

I am reading a book by Adam Kay named “It’s Going to Hurt” the secret diaries of a junior doctor. Apparently he had a show in the recent Edinburgh Fringe Festival.

In the book he is recommending that one of his patient’s starts exercising to which the patient responded: “I have a gym membership, I just haven’t attended in about £3,000”!

I laughed. The book has some hilarious lines and is definitely worth a read. But then as I reflected, it hit home that this is a similar predicament that people often find themselves in.

Is the gym the answer?

Many people see the gym as the answer to their physical inactivity, paying their monthly membership fee in the hope that they will find a sudden boost of inspiration and start attending on a regular basis. Regular attendance is of course the key to getting the benefits to their body and mind that exercise provides.

Sometimes this happens. Maybe there is a holiday approaching or a big event, so they start attending again and getting results.

Post event, they fall out of the habit and when they do attend they find themselves doing the same routine, which soon gets boring so they fall out of the habit. Sound familiar?

Months pass by with no gym attendance and yet the direct debits keep leaving the bank account and next thing they haven’t attended in £3,000!

Maybe there is another answer to your lack of physical activity. A way to keep motivated to exercise on a regular basis. Having fun getting fit. Being inspired by others. Getting support from experts that genuinely care about you and keeping you accountable.

Have you ever tried Semi-Private Personal Training?

There are a raft of benefits to training alongside others with expert guidance. Here are my top 5:

  1. Better Results

In over 15 years’ experience as a personal trainer I have never seen people push themselves further than in small group PT sessions. The inspiration effect from others seems to take their efforts to a higher level. This leads to better changes to your body.

  1. Cost Effective

You can train twice a week for less than the price of a one to one personal training session. Government guidelines recommend we do strength building activities at least twice a week. Tick! And training twice a week rather than once also leads to better results. Bonus!

  1. Expert Guidance

Ever been to a fitness class or bootcamp and hid at the back. There may have been so many people that you didn’t even know if the instructor noticed you. Maybe you were doing the wrong technique and didn’t know. As there is a maximum of six people per session, you get the expert guidance you need and our coaches will keep you accountable to make sure you attend. Our nutritionist will provide tips and advice to keep on the healthy track.

  1. Social Opportunities

You will get support from people on a similar journey to better health – sharing tips and advice and helping to overcome struggles and encouraging successes. You may meet new friends and meet up outside of PT sessions. Or take part in a team fitness event.

  1. FUN

If exercise is fun, you are more likely to attend on a regular basis. With different sessions each time you attend, your body will be challenged in new ways leading to better results and your mind will be stimulated so you won’t get bored! The fun challenges will help you to actually enjoy exercise!

Make a commitment today!

If you have a gym membership, make sure you make a special effort to attend this week. Don’t let another direct debit leave the account without attending. Make a commitment to a number of attendances this month and stick to it.

But if you’ve decided that the gym isn’t really for you, maybe you could try semi-private personal training at Inside Out PT.  We have over 15 weekly sessions to choose from at a beautiful location with an expert team and a vibrant community of members of women and men of all ages, shapes and fitness levels.

Fill out a transformation application here or contact us at support@insideout-pt.co.uk to book your free taster session today, to find your love for fitness, eating well and self-care.

Marc Malone – Head Coach, Inside Out PT

Top 10 Tips for a Healthier, Happier Holiday

Top 10 tips to stay on track at a celebration event or social occasion

Are you one of the many people that finds it easier to make healthier choices when you are in your typical weekly routine but then struggle to keep in control at celebration events or social occasions? Sometimes all it takes is for one heavy night out to completely derail your healthy living intentions. Here are my top ten tips to stay on the happier, healthier track if you have an upcoming special event or social occasion to look forward to.

  1. Plan Ahead

If you know you have an event or social occasion approaching, plan a healthy week in the lead up to the event – get lots of exercise in, have healthy meals and snacks and limit the sweet treats and alcohol.


  1. Exercise on the day

An exercise session on the day of the event will put you on top form, feeling energised and in a good mood with your body feeling that little bit firmer! Great for feeling good about yourself.


  1. Eat before you go

Many people make the mistake of doing the complete opposite, practically starving themselves the day of the event. When you are in a state of hunger, your body craves fats and sugar more. Eat first and you will have more control and make better decisions.


  1. Make a rule

Pick a simple rule for the evening that will keep you focused. You could try; not having any nibbles, only having two courses, having a glass of water between drinks. Whichever personalised rule you make for yourself, stick to it!


  1. Drive, don’t drink

If you are the designated driver it will be easier to refuse alcoholic drinks when they are offered. If you are planning on drinking alcohol, a glass of water between drinks and choosing a lower calorie/sugar option, can act as damage limitation!


  1. Ask for support

Many people have special dietary requirements these days. You have yours also. Although they may not be allergy related, if you are trying to eat healthier, perhaps you could let your host or the people you are with know. We all need to be healthier and they may be inspired to plan a healthier menu for everyone because of you request!


  1. Sit away from the nibbles!

Not eating before you go can lead to feeling like a savage beast when the nibbles are sat down beside you! If you never got a chance to eat first, move to a place where the nibbles are out of reach!


  1. Smaller portions

Sometimes you may not have control over what you are served, but you will have control over how much you eat. Ask for a smaller portion. If you’re at a buffet choose a smaller plate. Eating before you go will give you control over this too.


  1. Plan a healthy aftermath

In advance of the event, ensure you have your cupboards stocked with healthy foods so that there is no excuse that can stop you getting back on track as soon as possible. This most important – a one-off event won’t do too much damage in comparison with days and weeks of unhealthy habits.


  1. Enjoy yourself

Life is to be enjoyed and social occasions are the perfect opportunity to do so. You can enjoy yourself whist also feeling empowered that you are in control and making better choices.  Whatever the outcome, never beat yourself up, just accept what’s happened and move on as quickly as you can.

Marc Malone

Head Coach, Inside Out PT

Piled-high protein brunch

Iced Latte protein shake

Chicken Meatballs

Carrot & Ginger Loaf