Where Do I Start? A Guide to Wellness and Fitness For Busy Women

The journey to better health begins with a single step - but which one?

The Most Common Question: Where Do I Start?

It's the question I hear most often, and it's completely understandable. With so much information out there, knowing where to begin can feel overwhelming.

Let's break it down simply: if fat loss is your goal, we need to create a calorie deficit - burning more calories than you consume.

But this is easier said than done, because your calorie needs are as unique as you are. There's no one-size-fits-all approach.

Consider these contrasting lifestyles:

• Woman A: Drives to work, sits at a desk all day, drives home, relaxes on the sofa until bedtime

• Woman B: Rises at 5am for a workout, spends the day on their feet at work, walks the dog in the evening

  
  

These two women have completely different energy requirements and need personalised approaches.

The Power of Resistance Training

Including resistance training in your routine offers benefits that go far beyond just fat loss:

• Increases muscle mass, creating that toned physique many of us desire

• Boosts your metabolism (more muscle = more calories burned at rest)

• Protects against age-related muscle loss, especially important for women approaching menopause

• Strengthens bones, helping prevent osteoporosis

• Reduces risk of heart disease and diabetes

• Improves mental health by boosting mood and reducing stress and anxiety

Your First Steps: A Realistic Approach

Rome wasn't built in a day, so let's not try to overhaul your entire lifestyle on Monday!

Instead, consider these key factors:

• Daily movement

• Protein intake

• Water consumption

• Processed food reduction

• Time management and meal preparation

  
  

Choose just 2-3 factors to focus on each week. Here's a simple month-long plan to get you started:

Week 1: Movement & Protein

• Increase your daily steps by 2,000 steps, three times this week

  • Walk to work, park further away, take the stairs, walk around the block, meet a friend for coffee and a walk

• Prioritise protein at every meal

  • Plan meals around protein choices: chicken, fish, legumes, eggs, Greek yogurt, cottage cheese etc

    
    

Week 2: Consistency & Hydration

• Increase steps by 2,000 every day this week

• Add one dedicated activity: a power walk, gym session, home workout, swim, or bike ride

• Gradually increase water intake by 200ml daily until you reach a minimum of 2 litres

  
  

Week 3: Strength & Nutrition

• Begin resistance training 2-3 times weekly

  • Start with short home workouts or gym sessions focusing on proper form and technique

• Review portion sizes of fats and carbohydrates

• Continue prioritising protein

• Bulk up meals with high-volume, low-calorie whole foods like vegetables and potatoes

• Reduce processed foods

By the end of your first month, you'll likely feel more energised and will have naturally created a sustainable calorie deficit. You'll be well on your way to achieving fat loss and reaching your goals.

Just imagine what you can accomplish in 3 months or 6 months with this consistent, gradual approach!

Ready to take that first step together? Send me a message today to learn about my 1-2-1 Online Coaching program - personalised support to get you started and keep you accountable on your wellness journey!