F@ck it. I’ll start in January.
“The holidays are coming. It's cold. Life is busy. I'll get serious in January.”
I know how the conversation goes. And suddenly, the weeks ahead become a write-off.
But what if you didn't need a fresh calendar? What if you needed one small promise to yourself—and support to keep it?
January is a date. You can start today.
You could reach January having practised showing up. Having learned a few lifts. Having found breakfasts that keep you satisfied. Having built a routine that belongs in your actual life.
Not perfect. Not finished. Further along.
That doesn't have to mean a dramatic physical transformation before the end of the year. It might mean feeling less lost in the gym, making time for a regular walk or keeping the training appointment you made with yourself.
You get to build YOUR version of strong.
I didn't lose 75 lb by waking up motivated every morning. I built habits I could repeat, including on the days I would rather have stayed on the couch. Simple meals. Strength training. Coming back after an imperfect day.
You don't have to train for a bodybuilding show. You don't have to do what I do. Your starting point and your progress can look different from mine.
The holidays don't have to be a pause button
Enjoy the dinner. Have the dessert. Go to the party.
Then eat your next regular meal. Take a walk. Keep the workout you booked. A celebration doesn't have to become weeks of putting yourself last.
You don't need to punish yourself for food, or “make up for” a meal with exercise. You can enjoy the occasion and return to the routines that help you feel good.
A small plan beats a very convincing excuse
YOUR START-NOW PLAN
Choose your next training session. Put a realistic time in your calendar.
Make one meal easier. Pick a repeatable breakfast or cook enough dinner for tomorrow's lunch.
Move in a way you can repeat. A walk or a manageable workout is a useful place to begin.
Tell someone. Ask for support before you disappear into “I'll start later.”
Consistency is something we practise while life is happening. It gets easier to learn what works when we stop waiting for a completely clear schedule.
Three ways to train with NorthernRed
1. In person in Calgary
Hands-on coaching, technique guidance and encouragement with me beside you. Reach out for pricing and availability.
2. Live virtual video coaching
Meet me online for real-time guidance and accountability without travelling to train with me. Ask about live video sessions.
3. Online coaching through the app
For independent training, the NorthernRed App is $99 CAD/month plus tax. If you want personalized programming, nutrition guidance, weekly check-ins and direct coaching support, FOCUS is $282.45 CAD/month including tax.
Different formats. The same intention: help you feel strong, capable and supported.
Already part of NorthernRed? This is your check-in.
You don't need to wait for Monday or quietly disappear until January. Open your app. Book your next workout. Send me a message.
Tell me what's working—and what's getting in your way. I can coach you better when I hear from you.
This week: complete your next planned session, log it and send me one win. A heavier dumbbell, better technique or simply showing up all count.
COLD WEATHER. WARM BOWL. SIMPLE FUEL.
Smoky chicken &
white bean soup.
Hearty, protein-packed and made for tomorrow's lunch.
6 generous servingsAbout 45 minutesApprox. 40–45 g protein / serving
You'll need
1 kg raw boneless, skinless chicken breast, diced
1 tbsp olive oil
1 onion, 2 carrots and 2 celery stalks, diced
3 garlic cloves, minced
2 tsp smoked paprika and 1 tsp dried thyme
6 cups reduced-sodium chicken broth
2 cans white beans (540 mL each), drained and rinsed
3 cups chopped kale
Juice of ½ lemon; salt and pepper to taste
Make it
Heat the oil in a large pot. Soften the onion, carrots and celery for 6–8 minutes. Stir in garlic, paprika and thyme for 30 seconds.
Add chicken and broth. Bring to a gentle simmer; cook for about 15–20 minutes. Check the chicken with a food thermometer: it must reach 74°C / 165°F throughout.
Stir in beans and kale. Simmer for 5 minutes. Mash a few beans against the side of the pot to thicken the soup.
Finish with lemon, salt and pepper. Divide the whole pot into 6 equal portions. Add broth if you prefer it thinner.
Protein is an estimate for six equal portions; brands and drained bean weights vary. Bread and toppings are extra. Cool and refrigerate promptly in shallow containers. Use within 3 days or freeze portions. Reheat leftovers to 74°C / 165°F.
One pot. Dinner handled. Lunch ready.
Your first move doesn't need to be huge.
It needs to happen.
Start with a conversation. Tell me where you're at, how you want to feel and what makes it difficult to follow through. We'll talk about what kind of support fits.
Let's give your January self something to thank you for.
START WITH YOUR NEXT STEP.
A plan for your life.
A coach in your corner.
Explore FOCUS coaching, or tell me whether you're looking for Calgary training, live video or the app.
Find your FOCUS ↗Compare the three offers