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Hey fitness nerds!

Thank you all 86,216 of you!

Planning for 2025 starts now.

After helping hundreds of clients succeed with their fitness goals, I've developed a foolproof method for creating realistic, achievable fitness plans that stick.

Read 🔽 below! 

🥤 

IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• Creating Your 2025 Fitness Plan

• Article Explained Simple: Home Lung Function Testing

• 3 Tips for Staying Healthy with the Flu

• Healthy Holiday Panettone Recipe

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Creating Your 2025 Fitness Plan

Success in fitness requires clear goals and actionable plans.

Start by assessing your current fitness level. Record your weight, measurements, and performance in basic exercises. This creates a baseline for measuring progress.

Set specific, measurable goals. Instead of vague goals like getting fit, choose concrete targets. Examples include increasing squat weight by 20kg or losing 5kg of fat while maintaining muscle mass.

Break annual goals into quarterly milestones. This makes progress trackable and manageable. Each quarter should build toward your larger goals while remaining achievable.

Create a weekly schedule that fits your life. Plan workouts around your commitments. Three to four weekly sessions often provide the best balance between progress and sustainability.

Include different training styles. Strength training builds muscle and boosts metabolism. Cardiovascular exercise improves endurance and heart health. Flexibility work prevents injuries and improves recovery.

Track nutrition alongside exercise. Calculate your daily caloric needs based on goals. A food diary helps identify areas for improvement. Plan meals weekly to ensure proper nutrition.

Recovery deserves equal attention. Schedule rest days between challenging workouts. Include deload weeks every 6-8 weeks to prevent burnout and allow proper recovery.

My 2025 fitness plan is to lose 6 kg before April.

I am travelling to Asia in April and May. I want to lose 6kg before then. So i’ll start slow dieting in mid-February.

My current plan is:

• 2300 calories a day

• maximize protein - probably do Keto as I enjoy it

• run each morning 30-45 min

• gym 5 times a week

• 8 Weeks should get me from 74 to 68 kg

Simple but effective.

Anyhow adjust plans based on progress. Monthly reviews help identify what works and what needs changing. Be willing to modify goals and methods as needed.

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Article of the Week

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3 Tips for Staying Healthy with the Flu

I am currently ill. I think I have the flu, or at least starting to feel a bit under the weather. I am doing this not to develop a full blown out flu… we will see in the next email if I succeeded 🤭 

1. Protein and Hydration
   
   Your body needs extra protein to fight infection.
   
   Aim for lean sources like chicken soup, fish, and eggs.
   
   Drink water consistently throughout the day.
   
   Herbal teas provide additional benefits.
   

2. Light Movement
   
   While intense exercise isn't recommended, gentle walking helps circulation and immune function.
   
   Ten minutes of walking every few hours prevents muscle loss during recovery.
   

3. Nutrient Dense Food
   
   Dark leafy greens, citrus fruits, and berries provide vital nutrients.
   
   Avoid processed foods and sugar which can suppress immune function.
   
   Small, frequent meals often work better than large ones.

Vote below to choose the diet for next week’s recipe

Healthy Holiday Panettone Recipe (makes 12 servings)

Traditional panettone contains excessive sugar and butter.

This version maintains the festive taste while adding protein and reducing calories.

I serve this every Christmas morning and my Italian friends can't tell the difference.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 220 kcal

• Protein: 12 g

• Carbohydrates: 35 g

• Sugars: 12 g

• Fat: 6 g

The Ingredients

• For the Dough:

  • 400g bread flour (3 cups)

  • 60g vanilla protein powder (1/2 cup)

  • 2 1/4 teaspoons active dry yeast

  • 80ml warm water (1/3 cup)

  • 3 large eggs

  • 60ml unsweetened applesauce (1/4 cup)

  • 30g honey (2 tablespoons)

  • 1 teaspoon vanilla extract

  • Zest of 1 orange

  • Zest of 1 lemon 1/4 teaspoon salt

• For the Filling: 

  • 100g dried cranberries (3/4 cup)

  • 100g golden raisins (3/4 cup)

  • 50g chopped dried apricots (1/3 cup)

  • 30g candied orange peel (1/4 cup)

  • 2 tablespoons rum extract (or real rum)

The Instructions

• Prepare Fruit: Mix dried fruits with rum extract. Let soak for at least 2 hours or overnight.

• Make the Dough: Dissolve yeast in warm water with a pinch of honey. Let stand 10 minutes until foamy. Mix flour, protein powder, and salt in a large bowl. In another bowl, whisk eggs, applesauce, honey, vanilla, and citrus zests. Add wet ingredients to dry, including yeast mixture. Knead until smooth, about 10 minutes.

• First Rise: Place dough in oiled bowl. Cover and let rise until doubled, about 2 hours.

• Add Fruit: Fold soaked fruit into dough gently. Shape into a ball.

• Second Rise: Place in panettone mold or tall cake tin. Let rise until doubled again, about 1 hour.

• Bake: Preheat oven to 350°F (175°C). Score top in cross pattern. Bake 45-50 minutes until golden. Cool completely before slicing.

Store wrapped in plastic for up to 5 days or freeze for 3 months.

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