This is for anyone considering starting a fitness routine.

Maybe you want to feel stronger, move better, get a bit healthier, and start doing something good for your heart, your lungs, and your muscles — so you can live better for longer.

With 20 years of coaching behind me, I’ve seen it all. I've seen people start and smash it. And sadly, I've seen many give up before they even had a chance.

So let's talk about that.

Let’s talk about why people fail.

1. First things first. You’ve already won.

If you've reached out to a coach, messaged a gym, or are even just thinking about starting, that’s massive. That’s already a win.

Because many people never get past that first step.

If you've had a bad PE teacher, a rubbish experience in the gym, or just felt out of place — I hear you.

Life gets in the way. But if you're here now, curious, ready to change something, that’s your moment. Don’t let it slip.

2. Now follow through.

You’d be surprised how many people message us to book a consultation and then never show up.

Literally half. That’s heartbreaking.

Thinking about change isn’t enough. You need to become the person who follows through — at least for the next 12 weeks.

Booked a meeting? Show up.

Met a coach? Ask questions. Get a feel for the place.

It doesn’t matter how fancy the gym looks. It’s about how the place feels. Do you like the people? Can you see yourself there?

If the vibe feels good, start.

Don’t wait until Monday. Start Friday. Start tomorrow. Start now — when you're excited and your motivation is high. Ride that wave.

And skip the free trial. Seriously. Pay up front. Commit properly. That little bit of pressure, knowing you’ve put your money in, will help you stick to it when motivation drops. And trust me, it will drop.

3. Week One: Go easy.

I’ve seen it so many times. Someone joins, falls in love with training, goes to five classes in a week... and two weeks later, they vanish.

Don’t sprint at the start. Pace yourself. Talk to your coach. Three sessions a week is plenty when you’re starting. Let your body adapt. Build the habit before you build the volume.

4. Prepare for the dip.

There will be a point — maybe week three or four — where you're tired. Sore. Progress feels slow. You start questioning everything.

Don’t listen to that voice.

This is where you need to push. Not hard. Just enough to keep showing up. Even when it’s boring. Even when you’re not sure.

If your form’s fine and your body’s okay, keep going.

That’s the trick. Force yourself a little bit. I still have to do that sometimes. But once you start the session, the mood shifts. You’re in it. You feel better. You’re glad you did it.

5. After the dip, you’re flying.

Once you get through that sticky bit, things start to open up. You feel stronger. You move better. You begin to see little changes.

Running for the bus? Easier.

Picking up heavy shopping? Easier.

Lifting stuff, squatting down, walking upstairs? Easier.

You’re learning the exercises, building the rhythm. And here’s when your nutrition naturally starts changing. Notice I didn’t say to change your diet on day one? That comes later. Once the habit is in place, you want to eat better. Junk food just doesn’t hit the same when you’re training properly.

6. Don’t let holidays ruin it.

One of the biggest traps I see? People build a fantastic routine, then go on holiday, stop completely, and come back as if they’re starting from scratch.

You don’t need to train hard on holiday. But move. Swim. Walk. Run. Try a class. Use the hotel gym. Be a person who trains. That identity is key.

That way, coming back won’t feel like a shock.

7. Christmas and Easter — the real test.

This is where so many people lose all their progress. They train hard all year, then disappear in December. Drink every day, eat whatever, stop moving… and in January, they regret it.

Don’t let that be you.

I’m not saying don’t enjoy yourself. I’m saying manage it. Pick your moments. Skip a party or two. Do a short home workout. Move a little. You’ve worked too hard to throw it away in one month.

Remember — the bad habits from your old life are still lurking. The good ones are still young. You need to protect them.

8. This is for life.

The biggest shift? Realising that fitness is not a six-week challenge. It’s not a before-and-after photo.

It’s a process. A lifestyle.

There’s always more to learn. More to explore. And honestly, watching people discover what their bodies can do — it’s one of the best things I’ve ever seen.

And you can do it too.

But you’ve got to start.

You’ve got to keep showing up.

And you’ve got to trust the process, even when it’s not perfect.

Let’s go.

https://fitnesssoul.co.uk/21-days/

Best

Leszek

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