I like to look forward rather than look back in life, but I think it's important to acknowledge how far we have come this year. It's been another challenging year for everyone in so many ways with some proper ups and downs and emotional hurdles to get over. But look, we are here and however hard it has felt at times we made it through, and we can only feel stronger and prouder for that.

I've spent a lot of time this year listening and learning from people. This is often reading and replying to hundreds of direct messages I receive every day. In the process I have observed and absorbed a lot of negative energy from people all over the world really struggling with their mental health.

I've listened to stories of overwhelming stress, anxiety, and depression which in turn has impacted their physical health too. I've sent thousands of voice notes back to try and give people support and love, and the one thing I've learned is that the human mind is stronger than we think. We are stronger than our thoughts.

Like a broken record you'll know I repeat the same things over and over again. "Move your body", "do it for your mental health", "you'll always feel better after a workout", "you are only 15 minutes away from feeling energised and happier."

I want everyone to give themselves a chance of feeling better and feeling more positive, so I keep sharing the message and hope it will stick. The reason I repeat this over and over is because I believe in it so much, and I've seen it help so many people. Even if only for a short while, exercise boosts your mood and puts your mind into a positive place.

Exercise changes lives and I've witnessed it thousands of times now - when those very people struggling so much message me a few weeks or months later in a totally different frame of mind: positive, energised, upbeat, motivated, and inspired. That's the power that exercise, sleep and good food can have on the mind and it's just so wonderful to see.

It's not just from my experience. There are many scientific studies now showing how exercise changes the chemistry in our brains and helps reduce anxiety and depression. We really do have the ability to change the way we feel and how we perceive the world around us when we move our bodies.

As we go into 2022, I want you to acknowledge your mental strength and your ability to change. Regardless of how physically fit or unfit you may be feeling right now or how unhappy you may be feeling, it is temporary. Things can and will get better when you start making small changes. One day at a time. One small win a day.

The most incredible thing about the human body and mind is that we have the power to change it. We can move our body and strengthen our heart and lungs. We can lift weights and build muscle and shape our bodies. We can stretch and gradually become more mobile and flexible. We can sleep more and wake up feeling more energised. We can put healthy food in our body and feel awesome every day. We can do a HIIT session and release stress and anxiety. We can work on anything we want, and achieve anything we want when we commit to it.

Finally, in 2022 be that person who takes control. Set yourself some goals, no matter how big or small, and go and smash them. Take the first step. Enjoy the journey and believe in yourself.

Focus on the little wins. All big journeys start with small steps.

And remember exercise doesn't just mean burpees and sprints. All movement is good so go for a bike ride around the park, walk through the forest with your dog, do some yoga in the garden or try one of my HIIT workouts in your living room.

All my love to you. Happy New Year to you. Thank you for reading. Thank you for all the workouts you've completed with me or the recipes you've tried. I can't wait to help you even more in 2022.

Love Joe x

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