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December 2021 Monthly Round-Up

Updated: Nov 3, 2023

Exciting times lay ahead! December usually presents a chance to slow down and unwind for us in the fitness industry and, for this last week, this has certainly been the case. The beginning of the month, however, was full of great training sessions and exciting opportunities for expansion...more to come in the next few months.

As we reach the end of the year many take the time to reflect on the last 12 months. Unfortunately, it has proven to be a challenging year for everyone and most of us are looking forward to bidding farewell to 2021! We move forwards. So, looking forward, let's focus on 3 new years resolutions, 2 news pieces and 1 useful article to help make the most out of 2022!

Three New Years resolutions:

Instead of the typical “I am going to cut out sugar and train harder” type of resolution, you know, the kind that makes you feel you are doing everything wrong, taking the opportunity to evaluate your habits - good and bad - can empower you to develop even better habits.

#1: Things I Will Start Doing

This could be that dance class you have had your eye on, taking some time to meditate every day or finally starting to exercise seriously - maybe by hiring a personal trainer (shameless plug, I know!). Whatever you want to do, stop wanting and start doing!


#2: Things I Will Stop Doing

We all have bad habits or aspects of our lives we wish we could stop. Listing these out in writing can help you to begin to tackle them seriously and keep you on track with your efforts. Be realistic with your goals, changes in habits do not happen overnight, nor do they always stick. Be patient with yourself!


#3: Things I Will Keep Doing

It is important to take stock of the things we are doing right sometimes. Maybe you are doing a brilliant job at spending time with your friends and family, maybe you have started a great exercise regime or exciting hobby. Whatever positive habit you are proud of, recognise it and congratulate yourself!


Two news pieces:

This piece by The New York Times explains ways to create positive, manageable and realistic resolutions. There is a lot of psychology involved with making changes to habits - things we do unconsciously - and this article provides clever solutions to the difficulties in identifying and changing bad habits.


Let’s be honest, most of us won't keep some, or all, of our resolutions. This doesn’t render the act of making a resolution in the first place pointless as this article points out. Simply identifying changes you wish to make is the first step to making lasting changes, even if you don’t hit your resolutions with 100% accuracy.


One Helpful Article:

If you are looking to start a new exercise regime, sport or hobby, this guide to building a complete fitness “toolbox” could help point you in the right direction.


What I’ve Been Reading

This is NOT a paid advertisement. Available at

Burn: The Misunderstood Science of Metabolism - Herman Pontzer

Well, it turns out everything we thought about metabolism is wrong (I am going to have to change a few articles I think!) Written by Herman Pontzer, Associate Professor of Evolutionary Anthropology at Duke University, "Burn" turns our understanding of human metabolism and weight loss on its head.

Is exercise really that effective as a tool for weight loss? Do hunter-gatherers who typically spend over 5 hours a day performing “moderate” physical tasks burn more calories than the typical desk-bound employee? What has led to the prevalence of cardiovascular and metabolic disease in society today? These are all questions that are addressed in a clear and articulate manner in this book. A must-read for anyone interested in human health.


This Months Blog Post

4 Time-Saving Workouts (For When You're in a Hurry!)

It is the time of year where we all start to wind down. As the holiday season approaches many people often find motivation begins to wane. I think we have all been there. With busy lives and many commitments, often we only have a very limited amount of time to exercise, let alone think about what workout to perform...Read More >


A note:

I would like to take this opportunity to wish each and every one of you a wonderful New Year and to thank you for your support. I believe that health and fitness should be for everyone and I am delighted to be sharing this with you. Let's all look forward and work towards improving the health of ourselves and others.


John Maitland


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John Maitland is a personal trainer with over 15 years of experience. He has worked alongside a wide range of leading CEO's, entrepreneurs and medical professionals. John is a keen athlete and holds a black belt in Shaolin Kung fu. A fan of the great outdoors, he can often be found exploring the British countryside and mountains...or breaking pine boards with his fingers.

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