Busy Adults, Big Wins
Now comfortably into my 30s, I find myself juggling family life, work demands, and an ever-evolving schedule that makes it harder than ever to consistently fit in multiple gym sessions or maintain an “optimal” diet—even with a home gym only a few steps away.
Recovery takes longer after higher-intensity or high-volume sessions. My sleep is more fragile (thanks in no small part to two little ones who haven’t quite grasped the concept of grown-up bedtime routines). And my energy levels? They fluctuate far more than they used to.
In short: life doesn’t pause just because I have fitness goals.
Chances are, many of you are in a similar place—either going through this phase now, coming out the other side personally or professionally and rediscovering more time freedom, or about to enter it, head first, in the years ahead.
So, if I were to launch a full-scale “health and fitness transformation” tomorrow—based on both personal experience and years of coaching others through it—these are the steps I’d focus on first.
They’re practical, achievable, and most importantly, designed to fit around real adult life, not fight against it.
Start with a Health Inventory - Not a Workout Plan
Why:
Before diving into press-ups and protein shakes, I’d start by understanding exactly where I’m at. That might mean a general check-up with a GP, some baseline blood-work (my personal go-to), and a review of any lingering injuries or mobility issues. These days, I’m not just managing my own calendar—I’m managing energy across work, family, and life. So having a handle on my stress levels and recovery capacity is key. It keeps me from charging ahead in the wrong direction and lets me train smarter, not just harder.
How:
Book a full check-up or health-related blood panel (e.g., Medichecks, Thriva)
Evaluate sleep quality, daily energy levels, and any recurring pain or tightness whether manually with a journal, or with any of the tracking devices now available (Oura, Whoop, Apple Watch, Garmin etc…)
Journal consistent issues (e.g., low back tension, midday fatigue, mood changes) to spot patterns
2. Shift From “Goal-Body Thinking” to “Future-Self Thinking”
Why:
In my early 20s, my training was focused almost entirely on building relative strength or maintaining a certain aesthetic. And while those goals still matter—strength, muscle mass, and healthy body fat levels all contribute to overall health—my perspective has shifted. As the years go by, longevity and day-to-day wellbeing have become far more compelling.
I want to be the kind of 60-year-old who can still play football with any future grandkids—or someone whose VO₂ max reflects a body closer to 40 than 70. That long view changes how you train, what you prioritise, and how you define success.
How:
Picture yourself 20–30 years from now: what activities do you still want to be able to enjoy?
Take inspiration from Peter Attia’s Centenarian Decathlon—a list of physical tasks you’d like to still be capable of at age 100. (Take a read of his book Outlive for a full breakdown).
Use that future vision to shape your present-day behaviours: walks, strength training, joint care, balanced meals.
Remind yourself that you’re not chasing perfection—you’re investing in long-term quality of life.
3. Walk First, Lift Later
Why:
There’s zero barrier to entry. It’s gentle on the joints, reduces stress, gets people outside in nature, and can be done almost anywhere. Walking is the ultimate low-hanging fruit for better health.
Personally, I struggle to see the value in training 2–3 times a week if it’s followed by only 2,000–3,000 steps of movement the rest of the day. Hitting 8,000–10,000 steps daily demands consistency in the small decisions—choosing to walk instead of drive for short trips, parking a bit further away, or taking the stairs over the lift. And that kind of consistency tends to snowball into other positive habits.
4. Eat Like an Adult: Build Meals, Don’t Count Calories
Why:
It’s a tool I’ll use sporadically, but when an individual is already spread thin with “adulting”, meticulous calorie counting becomes just another stressor. To start, I’d focus on 2-3 balanced meals a day using a very simple “core four” (protein, veg/fruit, whole-food carbs, and healthy fats) as the anchors for my nutrition without creating overwhelm.
How:
Plan meals around a quality protein source—think chicken, beans, fish, or tofu—then build around it with colourful veggies, a whole-food carbohydrate, and a healthy fat. In our house, there’s always some type of mixed “rainbow” stir-fry vegetables, some chicken breast, and noodles on hand. It’s an easy go-to meal that ticks all the boxes, comes together in under 15 minutes, and minimal cost.
Aim for 6–8 glasses of water a day to stay on top of basic hydration. A simple way to monitor it is by checking your urine—it should be a light, pale yellow. It doesn’t have to be plain water every time, but try to prioritise fluids that aren’t just caffeinated, carbonated, or alcoholic.
Aim for consistency over perfection - life with kids and work rarely allows 100% adherence.
5. Join a Strength Training Programme Thats Starts With Your Body, Not Your Ego
Why:
Twice-weekly resistance training has consistently been shown—especially in those new to exercise—to be more than enough to maintain or even improve muscle mass and strength. These qualities are essential for a healthy metabolism and aging well. That said, it’s crucial to start with exercises, volumes, and intensities that match your current fitness level.
If I tried to train like my 20-year-old self, I might get through the session, but I’d likely end up sore, possibly injured, and in no hurry to repeat it. Being hit with three-day DOMS and unable to get down on the floor to play with the kids? That’s not exactly high on my list.
How:
Focus on key movement patterns that target multiple muscle groups: a push and a pull, a squat and a lunge, a hinge movement, and ideally something like a loaded carry or sled push. You don’t need to overcomplicate it.
Machines are absolutely fine, dumbbells are great, and kettlebells are incredibly versatile. There are many roads that lead to Rome, so stay open-minded about the tools you use.
Stick to a controlled tempo, and aim to progress gradually—whether that’s by increasing weight, reps, or improving form. And don’t chase soreness; it’s not a reliable marker of a good session. Consistent, sustainable progress over time is what truly matters.
6. Create a Sleep Ritual, Not Just a Bedtime
Why:
Any individual with a stressful schedule that directly impacts sleep (children, shift work, early starts, late nights…) has learned the hard way that 7-9 hours of solid sleep is the glue holding everything together - cognition, mood, fat loss, recovery, and more. But in my case with kids around, it was a structured ritual that was needed to help me to wind down, or it simply doesn’t happen.
How:
About an hour before bed, start dimming the lights if you haven’t already, and try swapping screens for a book. If screens are unavoidable, at least switch them to Night Shift or a similar blue light filter. The goal is to signal to your brain and body that it’s time to wind down.
Keep your bedroom cool, dark, and quiet—think cave-like conditions.
Within reason, let your family know that your bedtime is non-negotiable. When everyone’s better rested, everyone benefits.
7. Declutter Your Environment (Kitchen, Calendar, and Digital Life)
Why:
It’s easy to notice that when your refrigerator gets messy, schedules get jam-packed, and you phone becomes to bombard you with notifications, health goals get sidelined. Decluttering everything from a shopping list to phone apps reduces friction, making healthier choices simpler.
How:
At the end of each week—ideally before your next food shop—do a quick fridge and pantry clean-out. Check what’s expired, what needs to be used up soon, and what you actually need to buy for the week ahead. It’s a simple habit that helps reduce waste, save money, and keep you organised.
Block out time for your health and fitness commitments. If it’s not scheduled, it often doesn’t happen. I’ve lost count of how many clients have told me they almost cancelled due to a poor night’s sleep, a busy workday, or unexpected commitments—but didn’t, simply because they’d already committed to showing up.
And here’s one that might be a little controversial: consider setting app limits on your phone—or even deleting takeaway and food delivery apps altogether. While we want to reduce friction for healthy habits, it can be just as powerful to increase friction for the behaviours that tend to derail us—like impulsive food choices or mindless scrolling that steals time from more beneficial activities.
8. Stack Tiny Wins, Not Willpower Battles
Why:
No one has infinite willpower—myself 100% included. Some days just get the better of us, and decision fatigue is a real thing. But those small daily wins—whether it’s hitting your step target, closing your Apple Watch rings, or staying hydrated despite a day full of back-to-back meetings—build momentum. Over time, they start to reshape how you see yourself and reinforce the identity of someone who lives a healthier, more active life.
How:
If you’re the kind of person who likes structure, try logging your daily habits—steps, protein intake, bedtime, etc. There are plenty of apps and trackers out there that can help build consistency and accountability. And as a client, the IFT Coaching App brings it all together in one place for you.
More importantly, celebrate consistency over dramatic, one-off achievements. That’s the mindset behind the new Month-in-Review reports we’ve added for clients—designed to highlight the subtle but powerful progress that accumulates over time. It’s easy to miss the quiet wins: gradual increases in strength, improvements in exercise complexity, hitting personal bests, or reaching weight targets.
Try setting aside 10 minutes each week or month to reflect on what you’ve achieved. Better still, keep a simple log, and every quarter look back at the last three months—you’ll likely be surprised by how far you’ve come.
9. Build a Support System (Not Just a Workout Partner…)
Why:
When life gets chaotic, external accountability can make all the difference. A friend, family member, or coach who understands your goals—and your personality—can help keep you on track when your motivation starts to dip. It’s not about being perfect; it’s about having someone in your corner when things get tough.
How:
Start by sharing your “why” with someone you trust. Let them understand what’s driving you—your deeper motivation behind the habits you’re trying to build. This doesn’t need to be a public declaration on social media, nor should it open the door for guilt or criticism if you stumble (and you will). Instead, it creates a space for support, encouragement, and accountability.
If you don’t have that kind of support close to home—or if coaching isn’t an option—look for a local group or online community with similar goals. The shared experience and mutual encouragement can be incredibly helpful, not just in the short term but for long-term success as well.
10. Expect Setbacks - and Plan for Them
Why:
Life will intrude. Not a week goes by without some disruption—whether it’s a clash in schedules between my wife and me, the kids coming down with something (and taking our sleep with them), or an unexpected curveball that throws off the best-laid plans. But setbacks aren’t a flaw in the system—they’re part of the journey. Knowing this helps you bounce back quickly instead of spiralling or giving up altogether.
How:
Create a personal “maintenance mode”—a scaled-back version of your routine you can switch to during busy or chaotic times. That might mean lowering your step target, super-setting your workouts to save time, or simply focusing on hitting your protein goal for the day. It’s not about doing everything perfectly—it’s about keeping the wheels turning.
And if you do fall off track, don’t waste time feeling guilty. Just return to your baseline habits as soon as you can. A weekend away for a friend’s birthday doesn’t need to become two weeks of drifting—it also doesn’t mean you can’t relax and enjoy it while you’re there.
Resilience—not perfection—is what drives long-term success. Build for the bounce-back.
Final Thoughts
Transforming your health and fitness in your 30s, 40’s, 50’s or beyond—especially with a busy schedule, changing family commitments, and evolving priorities—isn’t about radical overhauls. It’s about building sustainable habits, rooted in real-life constraints and guided by a future-focused mindset. From prioritising sleep to tailoring workouts that respect your body’s current state, each step here hopefully helps you to acknowledge the full spectrum of adult life.
Yes, it might take longer than a crash diet or a bootcamp challenge. But the flip side is that these changes might actually stick, and they would definitely set you up for a healthier, more capable you—decades down the road.