Welcome to 2026.

Let’s assume your well-earned break has done its job and taken the edge off your stress levels – that part’s a win 👍

But for many (not all), the typical Aussie festive season also brings:

🚩 More meals

🚩 Bigger meals

🚩 More “sometimes food”

🚩 Alcohol… then a bit more alcohol

🚩 And a solid dose of lying around reading, scrolling, or waiting for the cricket to start

That combination, while totally human and often necessary, can dial down your metabolic output.
And when that happens, we often see knock-on effects in:

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🪫 Energy and mental sharpness

🪫 Blood flow

🪫 Sleep quality

🪫 Gut health

🪫 Inflammatory markers

🪫 And that general “I know I should get up and exercise, but gee, mentally, it's a battle"

⚠️ Important note:
If you trained consistently and hard throughout the break – this plan isn’t for you.
This one’s for the many who’ve come back a little flat and know it.  Note - my wife & I kick off each year with this short plan.

STEP 2 – The 21-Day Kick-Starter (Principles, Not Perfection)

There’s no such thing as a one-size-fits-all plan.
So instead, this kick-starter is built around three non-negotiable principles that you can tailor to suit your life:

STEP 3 – Appropriate Movement (Build Back… Don’t Break Yourself)

Key Principles

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Daily activity is king.

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Our bodies loosen up, respond, and adapt best with regular, fitting movement. Make this your daily “church”.

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How to approach it

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🚶‍➡️ Morning is ideal – knock it over and win the day early

🚶‍➡️ Alarm set, gear ready, music on – short and sweet

🚶‍➡️ Start with 10 minutes per day

🚶‍➡️ Add +3 minutes every 3 days

🚶‍➡️ Don’t get excited on Day 2 and throw in a 90-minute hero session

📌 Build gradually. No body spooks. No setbacks.

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Effort level

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💓 Pick continuous rhythmic movement: walking, running, riding, x-trainer, swimming etc.

💓 Work at 50–65% of max effort only

💓 Yes, you could go harder – don’t

💓 Comfortable, steady, conversational pace

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This zone:

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✔️ Boosts blood flow

✔️ Supports fat-burning

✔️ Helps de-inflammation

✔️ Leaves you feeling good and wanting more

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Movement mix: I've added 'demos' (both fullrange/ bridging range) in the program.  

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🏋️‍♀️ Body-weight movements (within comfortable range)

🏋️‍♀️ Light to moderate loaded work

🏋️‍♀️ Whole-body mobility and range work

I deliberately steer away from the word stretching here. This is about restoring movement, not forcing it.

STEP 4 – Gut Health (Clean It Up, Calm It Down)

Core principles

Time-restricted eating

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🕰️ For most people, skipping breakfast works well

🕰️ Helps reset appetite

🕰️ Promotes fat-burning

🕰️ Gives your gut a breather

Morning hydration (non-negotiable)

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💧 Water + key minerals + citrus

💧 Critical for metabolic function

💧 Even more important in an Aussie summer

Lunch – lighter & cleaner (I've added 8 menu choices)

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🥗 Self-prepared where possible

🥗 Lean protein + veg

🥗 Minimise ultra-processed fillers

🥗 Ease back on heavy gluten and yellow comfort foods

Dinner – earlier, veggie-rich, protein-focused (I've added 8 menu choices)

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🥩🫘 Veggies (all of them) feed your gut biome

🥩🫘 Protein supports recovery and satiety

🥩🫘  Keep portions sensible, not restrictive

Dry (or close to it)

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🍺 Festive drinks are fun – agreed

🍺 But your gut, liver, and brain all benefit from a short breather

STEP 5 – Mindset (This Is What Keeps It Rolling)

This is where most plans fall over.

Your 21-Day Mindset Rules

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📲 Use the phone-friendly tracker daily - see below

✔️ Tick it off – small wins build momentum

🎯 Aim for consistency, not perfection

🧠 Simple daily anchors - note: I'll be posting more in mental wellness in 2026.  

🧠 2-minute box breathing before sleep

🧠 Reflect briefly on one positive choice you made that day

🧠 No judgement – just awareness