New Year's Fitness Habits That Actually Last

G'day BnB Fam. Every new year I feel that familiar energy in the air. Everyone's ready for a fresh start, and there's a lot of talk about "new year, new me".

I've been in the fitness industry a long time, and I've seen this cycle play out year after year. I love the enthusiasm, but I've also seen too many people burn out by February because they tried to change everything at once. I was guilty of it too. I'd tell myself I was going to train twice a day, eat nothing but steamed chicken and broccoli, and never touch sugar again. It lasted about two weeks.

Building Booty N Buff changed how I see it. Real progress isn't about being perfect for a month. It's about being consistent for a lifetime. So here are the habits that actually last.

Start with movement you'll stick to

One of the biggest mistakes I see in January is jumping into a brutal program after months off. I'm all for pushing yourself, but your body needs time to adjust. Regular exercise supports your heart, bones, muscles and mood, and the key word there is regular.

The most successful people in the BnB Fam focus on consistent movement. A daily walk, a quick home workout or a session in the gym all count. If you've had a long break, read our guide to getting back to the gym.

If you work at a desk like I often do when I'm running the business, it's easy to sit for hours. Try standing up and walking for 5 minutes every 30 minutes. I also get outside on my lunch break. The fresh air resets my brain. Just remember it's summer here: slip, slop, slap, and save long stints in the sun for early morning or late afternoon.

Fuel your body with purpose

Nutrition is where people get the most overwhelmed, so I keep it simple. I focus on adding good things in rather than only taking things away. I try to fill my plate with as much colour as I can: fruit, veggies, herbs and spices. Busy? Frozen veggies are a perfectly good option, and they're still packed with nutrients.

After the holidays I cut back on the hidden sugars and processed food that creep in over Christmas. I swapped sugary cereal for plain oats, and I use the air fryer for crunch without the deep-fried calories. Our team even air-fries Fibre Boost bars. For more easy swaps, read our low-calorie alternatives guide.

Make protein the anchor of every meal. It keeps you full and helps your muscles recover. Here's how much protein per meal you need.

Fill the gaps with the right supplements

Even with the best intentions, busy weeks leave gaps. Between running Booty N Buff and my own training, I know how hard it is to hit every goal every day. Supplements don't replace good food, but they make the basics easier:

• Protein powder: a quick way to hit your protein. Our Lean Protein is about 28g a scoop with no added sugar.
• Creatine: one of the most researched supplements there is for strength and muscle, and it's simple: 3 to 5g every day. Our Essential Creatine is pure micronised creatine monohydrate, so it mixes easily. Worried about side effects? Read our creatine side effects guide.
• A multivitamin: if your diet isn't always as varied as you'd like, a daily multi like Biokey Multi Vitamin helps cover the gaps.

You don't have to be perfect. You just have to be a little better than you were yesterday.

Hydration and the power of routine

We all know we should drink more water, but how many of us do? I was terrible at it until I started carrying a bottle everywhere. It sounds simple, but it works. You'll need more on hot days and when you train hard, and Aussie summer is both. On sweaty days I add Recov-10 Amino for electrolytes and amino acids. Browse all our electrolytes.

Small, non-negotiable routines are the real secret. For me that's meal prepping on a Sunday, taking my supplements at the same time every morning, and setting aside time to switch off. Tiny habits like these add up to big changes over a year.

Prioritise sleep and your headspace

If there's one thing I've changed my mind on, it's sleep. I used to think sleeping less meant I was working harder. All it meant was I was less effective. Now I protect my 7 hours like my life depends on it. Most adults need at least 7 hours a night.

I keep a consistent bedtime, keep the bedroom cool and dark, and stay off my phone for an hour before bed. Read more on sleep, recovery and your gains.

Your mental health matters as much as your physical health. Find movement you enjoy, not just movement that burns calories. Music, a walk or a shower after work can help you switch off at the end of the day. And go easy on yourself when you have an off day.

Think long term

Avoid goals that only set you up for disappointment. Start moderately, pick habits you actually enjoy, and build from there. Whether you want a new PB in the gym or just want to feel more comfortable in your own skin, we're here to help. Want help along the way? The Booty N Buff app has meal plans, training guides and a daily tracker. Download it on the App Store or Google Play.

And if your goal is to lean out for summer, here are my summer shred tips.

New year fitness FAQ

How do I stick to my New Year's fitness resolution?

Start small, pick a set time to train, and track it. Three sessions a week that you keep up are worth far more than an all-out start that fizzles out in February.

How many days a week should I work out?

Three to four is a great start for most people. Add a daily walk on the other days.

What supplements should I start with?

Keep it simple: a protein powder to help you hit your protein, and creatine every day. Add electrolytes on hot or sweaty days.

How long does it take to build a habit?

It varies a lot from person to person, but it often takes a couple of months for a new habit to feel automatic. Missing one day won't undo it.

Shop this article

The three basics I'd start any year with: Essential Creatine, Lean Protein and Recov-10. Or browse our full Booty N Buff range.

Booty N Buff Booty N Buff Essential Creatine, Micronised Creatine Monohydrate From $29.95 Shop now Booty N Buff Booty N Buff Lean Protein Powder, WPI and WPC Blend From $119.95 Shop now Booty N Buff Recov-10 Amino $69.95 Shop now

I'd love to hear from you. What's one habit you're focusing on this year? Drop a comment below and let the BnB Fam know your goals. Let's keep each other accountable and make this our strongest year yet.

Stay strong,
Jonathon Dixon
Founder, Booty N Buff