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4 things you must do to make 2022 a good year for you...and finally ‘Thing 4’…

As we welcome 2022 here’s a few 'MUST DO's' to ensure 2022 is as good as it gets for you!


The human brain is capable of development and growth and it’s attached to you! So having a fixed mindset about any one single thing actually hinders you!

It’s possible to hate rock music but like a track by a rock artist or even go to a rock concert.

It’s possible to hate fish… but discover it’s actually just ‘fishy fish’ you don’t like. The same is true for exercise!

Unless you’re a fitness professional, it’s highly likely that you know even less than you think you do about your own exercise despite what you’ve googled 😂 ‘I only do cardio’, ‘I only do weights’, ‘I only like spin’ is like saying you're a food enthusiast but only eat rice. Perhaps the things you think you don’t like are just not packaged the right way or maybe you’ve never tried it in someone else’s flavouring! Thinking that fitness is all about the specific workout that you 'only do', on a day that you feel like working out, at a time that’s 'convenient' is simply going to result in you simply

not doing anything instead...

We’ve all been there! You're not going to find a fitness club that has the exact fit for you because that would mean someone came up with 7.753 billion exact times and different types of easy, fun, acceptable exercise to suit every individual on the planet…

1 workout per week at a time that you can 'kind of' do,

1 healthy meal each week,

1 positive thought or deed for someone else each week is enough and lays a foundation upon which you can build.

On the other hand being too 'all in' can often mean that you’re too inflexible to adapt to inevitable change.

In either case what you need is DISCIPLINE. It’s not about feeling all in, feeling ‘ motivated ‘ right now. It’s about being disciplined. Use the diary, plan ahead, schedule in time to do things which excite you and get your blood pumping and above all be disciplined in doing those very simple things and you will change your entire life one day at a time!

Let's Make 2022 a year that works for you not against you!

Happy New Year

Benji x


THING 3) Plan Something exciting or different in advance!

With 'thing' 1 and 2 taken care of, your time will likely be better planned out!

Within that schedule you will have some things which are 'must do's', but you also need something which stretches you or takes you out of your comfort zone! Some people like for things to remain the same all of the time, but the truth is everything changes and those who practice being adaptable will always be the least anxious and most successful at everything they have to, or want to do!

Plan a walk (or different route if you do this already), a trip away, a workout, a date night. Anything that gives you some feelings and emotions to experience which are different to those you feel in your day to day. Try and plan to do something every 30 days. A little anticipation, a few nerves, a little consideration of the unknown followed by an activity and exercise in living in a moment (without your mobile phone) does both the brain and body a lot of good and most often gives us the little spark we're missing in the monotony of day to day life! Get planning now!

THING 2) Update Your Technology...

Following on from step 1... Whilst it's not an absolute must that technology becomes a big part of your life... It is an absolute must that the technology that you do have is 'up to date'! When we transition from 'technophobe' to this new world of having a phone, tablet or iPad and maybe even some headphones that sync with them, we can be forgiven for thinking that we've arrived in space 😂 but the reality is that just like us - technology ages too! It might surprise you to learn that most of the technology that you currently own (that requires updates)... TV, Mobile etc has a limited period of time that updates will be created for it 😳 so lets say you purchased an iPhone 6 years ago... updates are no longer made for it! Why are updates important? Well, for a number of reasons but the top 2 would be 1) Security! The many ways to hack, steal data or impersonate develop constantly, and so tech companies have to find ways to out run those who make it their purpose to hack and profit from these illegal digital practices. 2) Access. Imagine the first time things were filmed in colour (some of you will be too young to imagine this😂) but if you had a TV which didn't show colour you wouldn't even know and most certainly wouldn't be able to view the actual product. So when it comes to apps, and even the most basic functions of a mobile like messaging, if your technology is out of '(up)date' you often won't be seeing the same things as everyone else thus making your tech redundant. - (You can copy and paste this paragraph to use this to explain why you need all new technology as a gift from your partner 😂)

THING 1) Get the right calendar!

Might sound simple but the right calendar physical or digital will literally change the way you approach life. If you have always been a pen and paper person and have struggled to move with the times and technology, then stick with an old school physical diary - you'll enjoy it and use it much more productively! If you're a little more up moving with new tech, there are so many digital calendars that buzz, sing and dance to remind you where you should be right now or in week and what time you might need to leave the house to arrive there on time. Getting this set up in the right way can clear space in the mind for you to focus on other things. Thinking about absolutely everything all of the time isn't productive and causes stress, so get a system set up that works for you and make your schedule one less thing you're constantly thinking about. (Little tip: all Core Attack workouts sync with Google Calendar so that is one we can recommend)

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