5 Autumn Habits That Will Change Your Body By Christmas
- luke41364
- Sep 8
- 2 min read
🎯 What if the next 90 days could change everything?
No, I’m not talking about a shred, a juice cleanse or eating like a squirrel.
I’m talking about 5 simple habits — things you could start doing this week — that, if done consistently, will completely change how your body looks and how your mind feels before the Christmas jumpers come out.
And no, it’s not too late. In fact, September is the perfect time to start.
💪 1. Strength train 2–3x a week (it’s non-negotiable now)
You’re not 22 anymore — and your body doesn’t bounce back the way it used to.
After 35, we naturally lose muscle unless we actively work to build or maintain it. That’s a big deal, because muscle:
Boosts your metabolism
Keeps your joints stable and strong
Improves your posture and balance
Burns more fat, even at rest
Keeps you looking and feeling youthful
If you’re not strength training yet, this is your sign. Join one of our fitness classes in Bridport or start personal training in Bridport — we make it accessible, effective and empowering.
🥩 2. Eat protein with every single meal
Most people over 35 eat far too little protein. If you’re getting hungry quickly, struggling to recover from exercise, or finding it hard to lose fat — this is probably why.
What to aim for:
20–30g per meal
1–2 palm-sized portions of lean protein per plate
Top sources:
Eggs, Greek yoghurt, turkey, salmon, beans, tofu, protein shakes
Bonus: protein keeps you full, helps maintain lean muscle, and reduces cravings.
🚶 3. Walk every day (no, it’s not “just walking”)
Walking is your secret weapon.
It burns fat gently, lowers stress levels, improves digestion, and keeps you moving when motivation to train is low.
Aim for:
8–10k steps/day
Or 30 minutes of walking (split it into 2x 15-min blocks if needed)
Add a podcast, a mate, or just enjoy the headspace.
🛏️ 4. Sleep like your results depend on it — because they do
Lack of sleep increases:
Cravings
Inflammation
Stress hormones
Fat storage (especially around the belly)
Quality sleep boosts:
Recovery
Mood
Hormonal balance
Energy to actually train
Protect it like gold.
No phone in bed. No caffeine after 2pm. Create a wind-down ritual. Your future self will thank you.
🧠 5. Track wins — not just weight
Most people only track what they’ve done wrong.
Flip it.
Track:
How many workouts you did
What meals you nailed
When you showed up when you didn’t feel like it
How your mood or energy improved
That’s how habits stick. That’s how confidence builds.
🎄 Imagine walking into December feeling proud, strong, and back in control
That’s what 90 days of simple, consistent habits will do.
📍 Want help putting them into action?
Join our fitness classes in Bridport or get tailored support via personal training in Bridport. No guesswork. No drama. Just sustainable change.
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