By Veronica Wilde
January can feel like a strange month.
There’s pressure to start fresh, set big goals and “fix” everything — but many of us are still tired from December. The cold mornings don’t help and neither does the idea that we need a new gym gear or expensive memberships to begin again. As a health and fitness coach, January is when I remind people of one thing above all else: be gentle with yourself.
This is not the month for extremes. It’s the month for small starts.
The most common challenge I see
One of the biggest challenges people face isn’t lack of motivation — it’s finding time.
“I’m too busy.”
“I don’t know where to fit it in.”
“I’ll start properly when life calms down.”
If you’re Filipino, this may sound familiar. Family comes first. Work is demanding. We look after everyone else before ourselves. Exercise often feels like a luxury rather than a necessity. But movement doesn’t need to mean long gym sessions or spending more money. It simply needs to be built into the life you already have.
Start where you are, not where you think you should be
One client I worked with last year came to me full of January enthusiasm. She planned five workouts a week, strict food rules and daily steps. Two weeks later, she was exhausted and frustrated.
We stripped everything back. Instead of five workouts, we agreed on two short home strength sessions, a 15-minute walk most days and five minutes of stretching in the evening. That was it and it worked!
No gym. No extra cost. No pressure.
Three months later, she was still consistent — had dropped body fat and was feeling stronger than she had in years. Small steps worked because they were realistic.
What gentle movement can look like
Movement does not have to be intense to be effective. Some of the most powerful habits are also the simplest: a 10–15 minute walk after lunch, stretching while watching TV, standing up and moving every hour or even the awareness of moving more in the house, or a short home workout using bodyweight.
Even five minutes counts, especially in January.
I’ve been in the fitness industry for over 20 years, and even I don’t go all-in in January. My routine is simple: I do some stretching and a quick workout before the day starts. I walk whenever I can and have short, focused strength sessions. I listen to my energy rather than forcing it. This is particularly important for women around their cycle.
Some days that’s more. Some days it’s less. And that’s okay!
Consistency doesn’t come from doing the most — it comes from doing what you can, repeatedly.
Three gentle ways to begin this January
Movement is not punishment. Exercise is not something you earn after overeating in December. It’s not a punishment for enjoying lechon, bibingka, or family celebrations. Movement is a way to care for your body so it can support you — for work, for family and for life.
If you’re not sure where to start, try just one of these:
- Walk for 15 minutes most days (consistency isn’t perfection – everyday)
- Stretch for five minutes before bed
- Choose one or two days a week for structured movement
That’s enough! January is about laying foundations, not proving anything.
Instead of asking, “What’s the fastest way to get fit?” try asking, “What’s the smallest step I can take today?”
Small steps, done kindly and consistently, lead to lasting change.
I’d love your input
As this is my first health and fitness column for Tinig UK, I’d love to hear from readers.
What health topics would you like covered this year? What would you title this article?
To say thank you, I’m offering one free coaching session to a reader who gets in touch — no pressure, no obligation — simply a chance to ask questions, reset habits, or gain clarity on what would actually work for you.
Disclaimer:
Content published by Tinig UK is for general information purposes only and does not constitute legal, medical, financial or professional advice. While we aim to ensure accuracy, we make no representations or warranties as to completeness or reliability. Readers should seek appropriate professional advice for their individual circumstances.
About the author
Veronica “V” Wilde is a UK-based women’s health and fitness coach with over 20 years of experience. Both of her parents were born and raised in the Philippines and her Filipino heritage strongly shapes her values around family, resilience, and community.
She specialises in helping busy women build strength, confidence, and sustainable habits through realistic training, lifestyle support, and accountability/habit based coaching. Get in touch with Veronica at @vwildefitnesscoach on Instagram or VWildeFitness on Facebook.
