We are deep into January 2019 – remember those New Year’s resolutions? How are they going for you? Have you started them? Are you still going strong? On the whole I’d say whatever the answer – be kind to yourself! Christmas and the New Year is a great time for self-reflection and planning, but sometimes actually committing to and seeing through even the smallest change can be incredibly tough. 

Last year my goal was to do something (anything!) about my personal fitness and health.  And I can honestly say that I did.  The difference was not just making a physical commitment to get to the gym (for me personally, the best place to train), but also in making a mental shift to know that just thinking about it wasn’t going to make it happen! 

Here are 5 practical tips and 5 actions that might just help you move a few steps towards your goals.


  1. Know what a New Year resolution is. Remarkably lots of people make New Year’s resolutions without actually thinking about what one is. I like the Wikipedia definition: “a tradition in which a person resolves to change an undesired trait or behaviour, to accomplish a personal goal or otherwise improve their life”. Put like that we should all be cautious about how much we are really willing to commit to!
  2. Create really simple, clear goals (or better still a single goal). What is it you actuallywant to do / change / add / amend? Why is this goal important to you? What will it mean when you achieve it?
  3. Don’t look to far into the future. If your goal is to become an astronaut for NASA then that’s going to take considerable time (assuming you are just starting out!). Deciding to sign up to study Physics part-time doesn’t take the road ahead beyond the horizon. Small steps are best.
  4. Recognise what routines or habits you are going to have to break. The reason change is so hard is that it often requires us to move away from behaviour and action that is ingrained and automatic. What tiny tweaks or small habits are you able to change that give you forward momentum?
  5. Be kind to yourself. Did I mention this before? Oh yes – the most important tip ever – be very kind to yourself. Beating yourself up is a great way to just leak energy. 


  1. Write down the one goal? What’s the one simple, small goal you’d like to work on? Be absolutely clear what it is and why it matters.
  2. Build slowly, keeping your gaze close. What small steps take you toward achieving your goal? For example, if your goal is to walk 10,000 steps everyday when currently you only walk 1,000 then maybe aiming to walk 2,000 in the first week, 3,000 by the third week etc. might be more realistic.
  3. Put a name to the habits you might need to tweak or break to be successful.Name the habits and hurdles. Also name three things you could do to modify or break down that habit bit by bit. 
  4. Ask for help. Find a teacher, tutor, support buddy, friend. Preferably someone with the same goal as you. This is likely to double your chance of success. 
  5. Start again if you need to. Just because you fall off the wagon or revert back to that old habit, doesn’t mean you’ve failed and should give it all up.  Reset yourself and start again. 

Sometimes we think we need to go it alone to make a change. I want to acknowledge the huge impact that Master Lee has had on me. Master Lee has literally reignited my fitness passion and mojo. I now attend his Muay and Muay Thai Boxing class. Muay is a mixed martial art – the aim of which is to “find oneness, and to unite with all”. 

Check out the links below for more information or have a read of one of Master Lee’s great books.