3 January 2025
The holidays sweep you away like a storm of sarmi and banitsa with good luck, and the time and desire to train disappears. We’ve all been there… The avalanche of pre-Christmas hustle and bustle, decorations, gifts and cooking Christmas dinners is over and it’s time to get down to work. How was it? New Year, new me.
At the same time, the end of the year gave us a unique chance to take a step back and take stock. But we’re not talking about those stocktakings filled with hard conclusions and disappointment over missed opportunities. This year, we want to celebrate with you the lessons learned, the growth and the small bumps along the way – in the end, thanks to them, we become a better version of ourselves.
As much as you’d like to magically transform yourself overnight like Cinderella, things just don’t work that way. Life is a marathon, not a sprint, and a solid fitness routine is the key to success. If you’re one of those top 5% who counted calories in Christmas dinner rolls, skip this point and accept our admiration. If, however, you feel like you’ve failed your plan for another year, remember that time in April when you couldn’t do 5 push-ups and now you’re doing 3 sets of 5. Or those extra 10 minutes on the treadmill? An elephant is eaten in bite-sized pieces, so don’t pass up small victories lightly. And if regular exercise and healthy eating are still just on your “To do” list, here’s a tip from us:
The body loves consistency, so start small and stay consistent. Set yourself a small but achievable goal and remember that even a little progress is better than none.
Without a solid foundation, the house will fall down. Yes, we know: the burning sensation, the sweat, the dread when you hear the words “it’s time to lunge,” the tragedy of going down the stairs, and the on-duty phrase “I can’t walk for 3 days”… However, avoiding your “hated” muscle groups never works in your favor.
Tip: Accept that training is inevitable and just get to the gym! Squats, lunges, and deadlifts don’t just achieve a toned lower body; they help with overall strength and posture. And guess what? Strong legs make everything else easier—whether you’re hiking or carrying heavy bags from the supermarket.
Did you know that using a smartphone for 3-4 hours a day can add 25 kilograms of extra pressure to the body, leading to permanent deformities and back and neck pain? And 80% of adults experience pain entirely caused by prolonged sitting and poor posture.
This was the reason at the beginning of the year, we created the Get Flex program – to put exactly that piece of the puzzle that is missing in your daily life. Of course, we are not advising you to quit your job or throw away your phone. Just include 10 minutes of stretching a day and we guarantee that your future “self” will thank you.
Regardless of whether you’re on the side of the fence—the workout junkie or the gym sleeper—we remind you that extremes never lead to good results.
Muscles grow during rest, not during training. A 48-hour window between workouts allows microtears in muscle fibers to repair. Overtraining increases the risk of injury by 36%, and athletes who incorporate adequate rest improve strength and endurance by up to 20%. So, have we convinced you that the magic is in the balance?
Proper nutrition is the fuel for achieving your fitness goals, and 80% of your progress is a reflection of what you put on your plate. But let’s be honest – sometimes enjoying life means allowing yourself another temptation, without feeling guilty afterwards. As we know, forbidden things are many times more tempting, so let’s not give them extra power by panicking.
Let’s be honest, stress is something we all deal with. Whether it’s work pressure, family issues, or being bombarded with to-do lists, stress often feels like a constant companion. The thing is, it’s not just in your head; it affects your entire body.
When cortisol (the stress hormone) levels rise, it leads to a variety of negative physical effects, such as muscle tension, fatigue, and even weight gain (hello, holiday stress). This can directly impact your performance at the gym, leaving you feeling sluggish or unmotivated.
The bottom line here is that how we deal with stress is an integral part of physical progress. Good management means listening to your body, giving yourself a break before you reach a point of total burnout, and of course, training regularly. So when things get tough, slow down, take a deep breath, and remember that everything is temporary.
Have you taken stock? Have you achieved any other dreams? Have you gotten in shape? Have you overcome at least one fear?
Whatever your story, remember that everything is a process, and fortunately, we have a whole new year to start fresh. Even if it’s small steps, you’re always moving forward, and most importantly, you’re not alone on the path. We all fight our own battles, but when we’re together, we go the furthest.
We, the Next Level team, thank you for sharing another active and sporty year with us, and we believe that 2025 will be your year!