A New Year, A Fitter, Sharper YOU: 12 Habits Worth Forming

As with every year, I’m stepping into 2025 with big intentions, seizing fresh opportunities to reset my routines or build upon ones that have worked well for me last year. In this post I’m sharing some daily practices that help me stay active, healthier, and more balanced so that you can try them too.

Don’t feel like you need to do ALL of my suggestions, there are a lot, but each one can be seen as a tweak to your lifestyle that I promise will make a huge difference over time if you stick to it consistently enough to make them habits, I promise! This is my guide to building a fitter, sharper YOU.

1. Exercise more in nature

If you already run on roads, mixing things up and learning to trail run can be a breath of fresh air, literally. The softer ground is easier on the joints, and the immersion in nature, surrounded by beautiful scenery can be a huge motivator and mental health benefit.

Short of laughter, trail running is one of the best natural (and free) therapies you can get if winter has already got you down in the dumps. And the best thing? All you need to get started is a good pair of trail running shoes (I recommend a road-to-trail hybrid shoe if you’re just starting out).

2. Improve the quality of your sleep

It’s no secret that good sleep is crucial for good health and also effective recovery after running. I’ve learned that a consistent bedtime and wake-up time makes morning runs and workouts.

Going to bed earlier frees up time for a quick read, podcast, or audiobook before sleeping, which can help me wind down by cutting off blue light intake sooner, instead of scrolling on my phone which brings no value to my own personal growth.

I love learning about everything from theoretical science, to quantum mechanics, the science of consciousness, and one of my favorite topics to dig into – the UAP phenomenon 🛸. Let me know on Instagram or in the comments here, if you’d like some top books recommendations on any of those types of topics.

If I’m ever feeling overly stressed due to work or life in general, then I turn to my Sensate which is an incredible little device that uses finely-tuned vibrations and soundscapes to help relax you – and it really does work!

Tip: Keep your bedroom calm and comfortable at night, dim the lights, reduce screen time before bed, and consider using a sleep-tracking tool to understand your patterns. Some good running watches now track sleep, or smart rings like the Ultrahuman Ring Air are a good minimalist option.

3. Superfood smoothies & supplements that work

One of my favorite ways to boost energy and get a variety of nutrients into my diet is a superfood smoothie a couple of times a week. To get the best-tasting smoothies, remember to keep the ingredient list short and simple!

Buy frozen fruit so it lasts longer, and for your first one, try blending the following and let me know what you think in the comments, it’s now a family favorite: dragon fruit, mango, blueberries, banana, and some water.

🌟 If you’re exploring easier, and faster ways to supplement your health, and wondering what supplements I take, well, that’s simple because I only take three. I keep things straightforward with:

• AG1 (my AG1 review) is my go-to for an easy, daily dose of essential vitamins, minerals, probiotics, and adaptogens. It’s a simple all-in-one supplement that supports energy levels, gut health, and recovery, making it perfect for active lifestyles. AG1 helps fill any nutritional gaps in my diet, so I know I’m giving my body the support it needs to perform at its best.
• Fatty15 (my review) has become a key part of my routine for supporting healthy aging at the cellular level. This supplement provides C15:0, an essential fatty acid shown to help improve cell resilience, support metabolic health, and promote overall longevity. It’s like giving your cells an extra layer of armor, helping them function more effectively as we age. Fatty15 helps me feel like I’m giving my body the care it deserves at a foundational level.
• Collagen tablets to help with skin, hair, and nail health (there are plenty of options on Amazon)

Everything else I get from making healthy meals.

4. Morning movement & mini running streaks

I’ve found that setting a daily running streak (even a mile or two on easy days) or setting a weekly mileage goal kick starts my day with positive energy. If you’ve got a park, trail, or safe sidewalks nearby, give it a try.

➡ If you’re new to running and not sure where to start, this How To Start Running guide is for you.

An easy morning jog in the fresh air gets the body and mind on the right track, and if you take your dog with you too, then you know he’s getting what he needs for the day as well. Kepler loves running with me, here are some tips to take your dog running. 🙂

If you’re following one of my structured training plans and need to track your progress, consider using a running watch or fitness tracker. Seeing your progress over time can be incredibly motivating!

5. Practice gratitude to raise positive vibrations

Listing a few things you’re thankful for each day (big or small) can shift your mindset and cultivate positivity. As highlighted in Why Vibes Matter by Garret Yount (a thought-provoking book for curious minds – I’m just coming to the end of it), expressing gratitude to someone close to you not only strengthens your relationship but also elevates the positive energy, or “vibes”, around you.

Yount’s scientific research explores how emotions like gratitude and love can influence the energy we emit and absorb, impacting both our well-being and the people around us. By taking a moment to thank someone for being in your life, you’re actively raising your own vibrations and brightening your personal aura.

Tips to integrate gratitude into your day:

• Journaling: Keep a small notebook by your bed and jot down three things you’re thankful for each night. Even simple moments, like a warm cup of tea or a perfect sunrise on your run, hold powerful energy.
• Reach Out: Send a quick message, make a call, or share a kind word with someone who made a difference in your day. It’s an incredible way to spread positivity and nurture connections.
• Mindful Awareness: As Yount emphasizes in his book, gratitude isn’t limited to words. Simply pausing to appreciate the beauty of nature, a delicious meal, or even your breath can enhance your vibrational state.

6. Try socializing without alcohol

This might sound like an odd concept to some, it certainly did to me not that many years ago but a coffee meetup or a jog in the park with friends is just as fun as catching up over alcoholic drinks.

I’ve found that I have more energy for the next day’s workout when I skip or reduce alcohol – I also sleep much better. It’s a great way to be more present in conversations and save money too.

Idea: If you like the taste of craft beers, there are some decent alcohol-free brews these days like Athletic Brewing or Best Day Brewing, to name a couple. You could also explore fun mocktail recipes at home.

7. Find a hobby for new mental / physical challenges

Maybe it’s painting, photography, or picking up a musical instrument. Engaging in a hobby stimulates your brain and helps with stress relief. It doesn’t have to be expensive or time-intensive, even an hour here and there can be a great way to unwind.

My creative outlet is physical fine art (I used to work in film and advertising as a VFX / CGI Lighting supervisor), which I intend to do more of in 2025 (watch this space), and learning new nerdy science through books, audiobooks, and podcasts.

Some hobbies can blend well with fitness, like joining a local hiking club or learning to rock climb indoors. As I write that, it reminds me I must sign up for a bouldering class in 2025!!

8. Take more mindfulness breaks, and learn to breathe

Spending just a few minutes focusing on your breath can reduce stress and boost clarity, as highlighted in Breath by James Nestor, a fascinating exploration of how proper breathing techniques can transform health and performance. Whether it’s a short meditation or simply closing your eyes and noticing your breathing for ten slow inhales and exhales, these small adjustments can have profound effects.

Nestor’s research underscores how breathing correctly, through the nose and with intention, can improve oxygen levels, balance your nervous system, and even enhance endurance, making this simple practice a powerful tool for both your mind and body. It is one of my favorite books.

I have noticed that regular breathing exercises help contribute to improving my Heart Rate Variability (HRV), reducing my Resting Heart Rate (RHR), and over time, lowing my blood pressure.

Try this ‘box breathing’ method to help still your thoughts and ground yourself:

1. Sit upright or stand comfortably.
2. Take a deep breath in through your nose for 4 seconds, hold for 4 seconds. Exhale slowly for 4 seconds, hold for 4 seconds.
3. Repeat for a minute or two whenever you feel tense or overwhelmed.

9. Be curious, ask questions, expand your consciousness

I’ve been trying to build in at least 20 minutes of reading daily. I find it’s a great way to broaden my horizons and keep my ridiculously curious mind, sharp. Audiobooks or podcasts work really well, too, if you’re short on time, want to multitask, or the topic is more complex (they’re also fantastic to accompany easy runs or commutes).

If you’re keen to learn something new, I’ve found that Masterclass is a great way to explore different topics (cooking, writing, or personal development). I have just renewed my Masterclass subscription for another year – currently 50% OFF, so join now if you’re thinking about it. Thanks to Masterclass, I can swap out meaningless / time-wasting TV shows for learning-based entertainment.

Of course, I’m still watching the high-quality on-demand TV shows, just getting rid of the ones that waste my time and offer no value or are of low-quality entertainment.

10. Learn a new language

Language apps or online courses can transform spare moments into productive ones. If you have a running buddy who’s also interested, you can practice new phrases during your cool-down walks. It makes the process more fun and social.

I like to travel, so it makes sense to learn some of the lingo before I go, especially in places like France and Spain where I love to visit for trail races like UTMB.

11. Decluttering your spaces, improves positive energy, encourages clear thinking

A cluttered environment can make it tougher to focus on healthy habits. Taking a bit of time each day or week to tidy up your living space, like your office or bedroom, can help you feel calmer and more prepared to tackle your fitness goals.

A good book to read that will help you do this is ‘The Life-Changing Magic of Tidying Up’ by Marie Kondō. She’s a guru when it comes to the Japanese art of decluttering and organizing.

12. Meal prep improves your chance of healthy eating

Meal prepping can be as simple as chopping fruits and veggies in advance so you have grab-and-go ingredients for salads, wraps, or stir-fries. This is especially handy on busy days when you might be tempted to reach for fast food or skip meals.

Pick a day, Sunday works for many, to shop, chop, and portion out basic ingredients. You’ll thank yourself when you’re hungry but short on time.

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The key to all these ideas is trying them one at a time. You don’t have to do everything at once – see which ones make a meaningful impact to you, and make it stick, drop the others.

We’re all wired differently, so feel free to tweak, swap, or skip; the goal here is to build routines that stick and keep you feeling great for the long haul.