"If you can find a way of exercising that you can enjoy and maintain a steady level, then it’s much easier to stick with it and not fall away." - Jessica Ennis-Hill
January has a reputation for being the month of total transformation - the strict plans, the resolutions, the 'new me' pressure.
But what if this year didn’t need a whole new version of you?
What if it only needed small adjustments, steadier habits, and a little more confidence?
Because you don’t need to become someone new, just build on the version of yourself that’s already working
That’s the spirit of our January theme: New Year, Same Me - Stronger Habits.
Because your routines don’t need to be perfect. They just need to be consistent, realistic, and actually fit your life. And with the help of MedExpress, this has never been easier, use code TAV40 for £40 off your first order.
The power of maintaining, not restarting
Olympic champion Jessica Ennis-Hill has learned something many of us discover the hard way: consistency beats intensity every time.
As she puts it: "What I’ve found since retiring is that it’s much easier to maintain a level of fitness, than to drop off, try to build back up; drop off, try to build back up."
This isn’t just an athletic principle - it’s a mindset.
You don’t need a huge overhaul to feel better. You need habits you can keep, even on the days when motivation is low.
It’s about getting back to feeling like yourself again, steadily and confidently.
Build routines you actually enjoy
One of the biggest mistakes people make in January is setting routines they don’t even like. Ennis-Hill calls it out.
"If you can find a way of exercising that you can enjoy and maintain a steady level, then it’s much easier to stick with it and not fall away," she says.
Enjoyment isn’t a luxury - it’s the fuel that keeps you going
It’s also a reminder that positive change comes from encouragement, not pressure.
So if the usual January approach doesn’t excite you, this is your permission to reset it.
What you can try
1. A walk instead of a run
2. A short home session instead of an hour in the gym
3. Morning stretching instead of forcing a 6am workout
4. A realistic weekly routine instead of an intense daily plan
These are small changes that can mean strong results.
Confidence comes from doing the simple things well
If there’s anyone who understands the link between routine and confidence, it’s Ennis-Hill.
"Sport gave me confidence," she says. "It gave me that mindset of discipline, consistency and self-belief, which carried into everything else in my life."
And that’s the real power of habits: they reinforce belief.
Every time you keep a promise to yourself - even something as small as a 10-minute session - you build momentum.
Because confidence isn’t created overnight. It’s accumulated.
Five small habits to carry into 2026
Want to start the year with routines that last longer than January?
Here are simple, achievable habits that match our theme - no pressure, no perfection, just progress:
1. A 'non-negotiable 10'
Ten minutes of movement you do, no matter what. Walk, stretch, breathe - it all counts.
2. One routine you repeat daily
Your anchor: a bedtime ritual, a morning walk, a lunch-hour reset.
3. Swap one thing, don’t change everything
A protein-rich snack instead of something sugary. More water instead of cutting things out entirely.
4. Track wins, not mistakes
Write down one thing you did well each day. Small wins build consistency.
5. Be kind to yourself when you miss days
Momentum isn’t lost in a day. It’s only lost when you give up entirely.
The bottom line
January doesn’t require a reinvention. It just asks you to start - gently, consistently, confidently. Begin your new year with MedExpress and use code TAV40 for £40 off your first order.
As Jessica Ennis-Hill reminds us, the routines that last are the ones that feel enjoyable, sustainable, and rooted in self-belief.
New Year. Same you. Stronger habits.
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