This website uses cookies to improve your experience. Continue if you are OK with this or find out more in our Privacy Policy.


Joe Wicks, The Body Coach's top 5 tips for beating the January blues

January 15th 2016 / Ayesha Muttucumaru Google+ Ayesha Muttucumaru / 0 comment


Getty Images

Plus, the chance to win the opportunity to train with the 'Lean in 15' superstar for free, as part of Fitness First’s #RedMonday campaign (sign us up now!)

If you’re in need of a Blue Monday pick-me-up, we have just the combination - Joe Wicks, free fitness and you. Intrigued? Right this way...

To help boost the mood of the nation on what is considered to be the most depressing day of the year, The Body Coach will be teaming up with Fitness First to turn Blue Monday Red with the gym chain opening up the doors of 73 of its clubs nationwide and running free HIIT classes for all throughout the day.

Furthermore, members of the public will also have the chance to take part in an exclusive HIIT class with Joe himself at The Strand club. All you have to do to be in with a chance is visit Fitness First UK’s Facebook, Twitter or Instagram pages and ‘like’ the Joe Wicks competition post and leave your name.

The perfect way to help people combat the January blues, the post-holiday lull and credit card debt by getting our endorphins flowing, the fitness chain couldn’t have picked a better person than the Instagram sensation to spearhead the movement and pick up the population’s spirits. He comments: “I’m on a mission to help people take control of their bodies – diets don’t work but lifestyle changes do. It’s about understanding the power of healthy eating and exercise.

“January is the classic time people start thinking about this and wanting to pick up ‘healthier’ habits. Too many people jump on crash diets and make themselves miserable by measuring success by jumping on the sad step (bathroom scales), but I want to help inspire people to think long term and to change their diet and fitness habits so that they feel fitter and happier. That’s why I’m partnering with Fitness First, to get as many people active on Red Monday as possible and help transform attitudes to health and fitness!”

MORE GLOSS: My Week in Food - Joe Wicks

Fitness motivation levels on the move? To keep them rising, here are Joe Wicks’ top 5 tips for feeling good in the peak of winter:

1. Throw away the sad step

“We all know that feeling after Christmas – you know how much of a good time you’ve had, and you think, ‘Oooh, just one look at the scales won’t hurt!’ It will. It always does. Throw away the sad step and focus on making progress and getting lean – you shouldn’t put your happiness on losing weight. It’s about being fitter, stronger, and feeling better about yourself.”

2. Be a bit guiltee

“Really. Don’t beat yourself up for having an occasional treat! You’re allowed to treat yourself every now and then, as long as you balance it out with smashing your workout.”

3. You don’t have to go outside to exercise

“The one thing everyone dreads in winter is sticking on their warmest gear and going out for a jog – and trying not to break their necks on the ice! – but you don’t have to run outside to get a good workout in. You can go to your local Fitness First, or if you really don’t want to see anyone for the day, you can always smash out a quick 20 minute HIIT workout in your front room, your hotel room, or the guest bedroom at your parents’ house. Make your workout work for you.”

4. Don’t push it

“Saying all this, it’s way too easy to obsess about keeping fit every day. You might feel really dedicated, but this is the worst thing you can do for your body. Give yourself rest days where you just do a few simple stretches to stop your muscles shutting down completely in the cold winter air! Then you can just bundle yourself in front of the TV, no questions asked.”

MORE GLOSS: 5 ways to get the most out of your rest day

5. Don’t compare yourself to others

“I know it’s really tempting to stop before you’ve even started. ‘Well I’ll never lose as much weight as so-and-so, so there’s no point’. Like I’ve said before, it’s not about the weight and it’s not about numbers. Everyone has a different body and a completely different metabolism. You can only do your best, and as long as you know you’re smashing it, there’s nothing left to do! If you can find a brilliant community around you to support you, like my leanies do with each other, that’s always a huge bonus for staying on track!”

For more information visit and follow #RedMonday.

Follow me on Twitter and Instagram @Ayesha_Muttu.

Sign up to our newsletter to stay in the loop.

Join the conversation

Related GTG features

Recipe: Joe Wicks' Veggie Mixed Bean Chilli with Guacamole Recipe

Joe Wicks' Lamb Tikka Flatbreads recipe Recipe

Joe Wicks' Lamb Tikka Flatbreads recipe

August 2nd 2019 / Joe Wicks

Recipe: Joe Wicks' Chicken & Leek Gnocchi Bake Recipe

Recipe: Joe Wicks' Chicken & Leek Gnocchi Bake

December 24th 2017 / Joe Wicks

Agile web development by Byte9