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Is most modern fitness content missing the mark? Between pristine “what I eat in a day” videos and vlogs showing a “day in the life” of 4am risers, many people are left feeling alienated. But it’s the latter group that could see the greatest impacts from exercise, be that increased energy levels, improved sleep or reduced risk of injury.
“I think a lot of fitness brands and trainers address that one per cent of the market who are super fit; they’re doing Hyrox, they’re doing CrossFit, they’re training for marathons,” personal trainer turned national treasure Joe Wicks tells me, ahead of his talk at EE Learn Live.
“But the truth is so many people don’t have access to that and they don’t feel confident stepping into a gym. The people who are really stressed, time-poor and struggling to do any form of exercise; they are the ones who need support the most,” the Lululemon global ambassador adds. “But I do think [a certain type of fitness content] probably puts people off and makes them think, ‘What’s the point? I’m never going to look like that or be that fit, so I’ll just carry on as I am’.”
A big part of Wicks’ mission is to fix this by making exercise fun and accessible. Because, he says, regularly committing to a few minutes of movement can have a transformative effect on both your mental and physical health.
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“I want to make it really manageable and say, ‘Look, you might not have a full hour today, but do you have five, 10 or 15 minutes?’ It makes a difference.”
Wicks has shared a simple five-minute bodyweight workout for beginners that you can find further down the page.
The problem
You know Joe Wicks. Everyone in the UK knows Joe Wicks, thanks in no small part to his PE With Joe initiative during the Covid lockdowns. But having successfully helped millions of youngsters move more, he’s now set his sights on their parents.
“I usually do UK school tours, but I shifted my attention last year because I know so many adults are burned out, stressed out, overworked and have poor mental health,” Wicks says. “They’re not eating well, they’re not sleeping well, and that affects the children.”
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“I thought, ‘I can get kids moving, but if the parents aren’t moving then what’s the point?’. I put out a little post, 10,000 companies applied, and we chose 10 to visit. I did that because I want to actually understand what people are going through.”
During his visits, Wicks found that most people fell into two distinct groups: those not exercising, and those finding ways to squeeze small bouts into their day.
“People who are exercising, whether it’s a 10-minute walk to work or a 20-minute YouTube workout when they get home, are healthier and more energised,” he says. “They have lower levels of stress and better mental health.”
There’s clearly an audience for accessible exercise too. The most popular video on Wicks’ YouTube channel is a “HIIT home workout for beginners’ on 8.7 million views – equivalent to filling Wembley Stadium nearly 100 times. This is followed by a “no equipment workout” and a “workout for seniors”.
One possible takeaway from these figures is that people know exercise is good for them, and many want to do more. Wicks’ challenge, as he sees it, is to remove barriers to entry and help people incorporate it into their increasingly busy lives.
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Read more: I tried an Arnold Schwarzenegger-approved kettlebell workout, and it strengthened my whole body in just five minutes
The solution
There’s no perfect solution to this; life is rarely that black and white. But Wicks firmly believes those that don’t exercise can benefit immensely from some form of physical activity, however big or small.
“It’s about trying to convince someone to find a little bit of time to exercise, and to let them know that 10 minutes of exercise is enough to release a little bit of stress and clear your mind – it’s so impactful,” he says. “Maybe that 10 minutes will become 15 minutes over time, and then 20 minutes, and suddenly you’re an active person.”
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“Habit’s the wrong word, but it’s so important to form that discipline, and develop the knowledge that you’ll feel better afterwards; you will have more energy, and you will feel less stressed. It’s 10 minutes, and just for that little boost, it’s always worth it.”
Wicks tries to illustrate this in the workouts on his BodyCoach TV YouTube channel. Rather than handing his videos off to an editing suite to make everything look perfect, he films them in real-time. When the camera’s rolling, que sera, sera.
Joe Wicks spoke during EE Learn Live 2025, discussing how mindfulness can enhance goal-setting, and practical strategies for defining aspirations then creating actionable plans to achieve them (Joshua Bratt / EE Learn Live)
“What’s the point of pretending you’re perfect every day? I don’t think many people would vibe with that, because that’s not life for so many people,” he says. “When I hit play, that’s it, I’m recording. I burp, I fart, I pull out my inhaler, I whinge, I moan, I sulk, I say I’m not in the mood; it’s unedited, it’s raw and it’s real. It’s the real side of exercise.”
“There are days when I’m filming and I say, ‘Look, I’m really not in the mood for this one, my kids had me up four times in the night and I’m feeling pretty stressed’. But for people to see me say that, then go through this little transformation… by the end of the workout I’m buzzing.”
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“It shows that what I’m saying is actually true: I will feel better and more inspired by the end of the workout. I think exercise is transformative, but so many people are intimidated by it. If you can make it fun and make people laugh along the way then they’re going to come back to it.” he says.
Read more: Flexibility expert recommends four stretches for easing back pain and tight hips after too much sitting
Joe Wicks’ five-minute workout for beginners no equipment needed
Complete the circuit below. Perform each movement for 45 seconds, resting for 15 seconds between exercises.
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Jogging on the spot x45sec work/15sec rest
Bodyweight squat x45sec work/15sec rest
Press-up x45sec work/15sec rest
Alternating reverse lunge x45sec work/15sec rest
Plank x45sec work/15sec rest
“If you’re a beginner and you just have five minutes, this is what I would do,” Wicks says. “If you’re able to do it once, you might think, ‘Oh, that was good, maybe I can build up to two rounds in 10 minutes, or three rounds in 15 minutes’. Then you have a great little workout.”
If you struggle with the press-up and plank, you can drop your knees to the floor for a more accessible version of each exercise. You can also start by squatting to a chair.
Read more: Walking for 15 minutes after eating has an ‘immediate effect’ and can protect your health long-term, expert says
Joe Wicks speaking with rapper and presenter Big Zuu during EE Learn Live 2025 (Joshua Bratt / EE Learn Live)
Benefits of a five or 10-minute workout
“You’re not going to see a rapid fat loss transformation from one five-minute workout,” says Wicks. “But you are going to feel instantly more energised on the days that you exercise, and a bit calmer. You may sleep better as well.”
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If you can commit to consistent workouts for a few months, more positive impacts are sure to follow. Where possible, Wicks recommends setting your morning alarm 20 minutes earlier than usual a few times per week, then squeezing in an AM session.
“Do it for a month and you might not see too many changes, but do it consistently for six months and you’re going to have an amazing physical transformation,” he says. However, he adds, looking good is no longer his “main driver” to exercise.
“It was when I was younger and I was very insecure. I didn’t like my body, I was skinny and I wanted to change the way I looked. Now I just want to be a good dad. I want to be energised, I want to be fit and I want to be able to run around with my kids to give them a great experience in life.”
“I also want to be productive, because when I’m consistently eating well and exercising, everything improves in my life and my relationships. I’m happier in my mind, I sleep better and I just achieve more. Exercise, as I keep saying to people I meet, is not this optional thing you do. Being active is essential for our mental health in the world we live in.”
Read more: The belly fat myth and the common fitness mistake that we are all making
Now is the time to recommit to your health in time to feel your best for all your summer activities! One to One Fitness Center offers several ways to save in March.
Members of the Case Western Reserve University community can take advantage of sign-up specials designed to reward themselves for creating healthy habits.
Individuals can get 50% off the initiation fee (regularly $50 plus tax) and earn back what they do pay by exercising eight or more days in both April and May. Learn more online about this deal on initiation fees.
Students also can get additional savings:
Graduate students who are enrolled for the spring semester receive summer membership free.
With Spartan Shape Up memberships, affiliate students pay just $40 per month for membership from now through May, and no initiation fee or security deposit is required.
Students also can pay $44 plus tax per month with a month-to-month, ongoing plan. No initiation fee or security deposit required.
One to One Fitness Center, owned and operated by CWRU, is known for offering personal, professional, friendly and clean services. Memberships include full access to the 28,000-square-foot fitness center, group exercise classes, validated parking in Lot 53, towel and locker service, and member discounts on programs and services.
Members also can add their spouse or partner to their account for $30 plus tax per month. The center also offers personal training, Pilates Reformer, massage therapy and sound bath therapy, swim lessons, and more.
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Visit the One to One Fitness Center website, email onetoone@case.edu or call 216.368.1121 for more information.
To help you do this, we’ve tapped our Start TODAY experts for simple tips to lighten up meals, move in ways that boost metabolism and and refocus our mindset to get motivated to keep working toward your goals. Apply their strategies and finish the month feeling lighter, more energized and motivated to move forward. Here’s the plan to make it happen:
>>Download the 31-day calendar here
31-Day HIIT & Walking Challenge
This month’s workout plan is focused on short workouts that pack a punch. “HIIT workouts give you a bigger bang for your workout buck! They provide a more efficient workout because you’re alternating the pace and intensity rather than sticking to a steady, moderate pace,” says Mansour. “Changing things up with HIIT prevents boredom and keeps your muscles guessing. This is how we can get the body to change — whether that change is speeding up your metabolism, burning more calories, building muscle, losing weight, or just improving overall health — keeping your body guessing is the magic ticket to seeing results!”
Active recovery days include stretching to improve flexibility and walking for a cardiovascular workout that aids muscle recovery. When weather permits, Mansour encourages people to get outside on walking days. “Walking outdoors isn’t just a workout, it’s a chance to breathe in fresh air and get out of the house to change your environment,” she says. “Each time you go outside on a walk, even if you go on the same path, you’ll see or feel something different. Maybe it’s a change in weather, plants or flowers, people or things. Prioritizing taking your walk outside can hugely benefit your mental health. Getting out of your regular environment and into nature can be a form of meditation, too.”
Get the full 31-day workout plan with unique workouts sent to you daily — plus, walking podcasts, healthy spring recipes and mindfulness tools — in the Start TODAY app!
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Lighten up comfort food favorites by adding seasonal ingredients, like in this Spring Asparagus Pasta.
3 Simple Spring Diet Tips
In addition to mixing up your workout routine, use spring as an opportunity to start lightening up your meals by packing them with seasonal ingredients. Start TODAY dietitian Natalie Rizzo shares her top tips:
Incorporate more seasonal foods. After a long winter of eating the same foods, your palate is ready for a change! Aim to add at least one spring fruit or vegetable to your meals each day, like asparagus, peas, spinach, radishes, citrus or strawberries. This Spring Asparagus Pasta is a simple weeknight dinner that feels both light and comforting. Seasonal produce is fresher, more flavorful, and an easy way to naturally boost vitamins and fiber. Plus, seasonal produce is more affordable than other items in the produce section.
Use fresh herbs to brighten up your dishes. Fresh herbs like basil, cilantro, parsley, mint, or dill can instantly upgrade simple meals without extra salt or heavy sauces. Sprinkle them on salads, roasted veggies, eggs, soups, or grain bowls for a burst of spring flavor. Cilantro is the perfect finish to this Mexican Stuffed Sweet Potato, while herbs are blended into cottage cheese in this Herby Cottage Cheese Toast with Tomato recipe for a pop of fresh flavor.
Shift from heavy comfort meals to balanced plates. As the weather warms up, it’s time to move away from heavy comfort foods and embrace lightened up spring dishes. Build plates with a mix of lean protein, whole grains or starchy veggies, and plenty of colorful produce. Think roasted veggie grain bowls, hearty salads like this BBQ Chicken Quinoa Salad, or simple stir-fries instead of creamy casseroles or heavy stews.
A sprinkle of fresh cilantro is the perfect finish to this Mexican Stuffed Sweet Potato.
Spring Clean Your Mindset with This Mental Health Exercise
Yes, we are working to propel ourselves forward toward our health goals, but an important part of that process is slowing down and reflecting.
Getting permission not to rush in a world that feels like it’s moving faster than we can keep up is a reminder that most of us need.
Yasmine Cheyenne, start TODAY mindfulness expert
“Getting permission not to rush in a world that feels like it’s moving faster than we can keep up is a reminder that most of us need, but how often would we admit that?” says Cheyenne. “ When the to-do list feels long, and we’re trying to get everything done, we often say the opposite, disregarding how we feel, and push ourselves. Yes, we all have deadlines and things that need to be done. But we also need the reminder to take care while handling our responsibilities.”
This can be easier said than done. So Cheyenne offers up a simple exercise to help: Write down the words you need to hear each day to make yourself a priority and work toward your goals. Put them somewhere you see often, like your fridge or bathroom mirror, and recite them out loud daily.
“This is a perfect example of a reminder that seems small, but can come at the perfect time and help us care for ourselves,” she explains. “One of my favorite examples is: Take it slow and don’t rush, your nervous system deserves peace.”
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“When you tell yourself the thing you’ve been needing to hear, it allows you to admit the quiet rumbling within you and take the steps you need. It might be admitting ‘I’m tired and will give myself an early night this week.’ Or you’re saying ‘I’m so proud of the way I’ve committed to moving my body everyday.’ Whether you’re cheering yourself on or reminding yourself of what you need, we don’t always slow down enough to hear what we need from ourselves, and this practice is a great way to start.”
Talking out loud to yourself may feel strange at first, but Cheyenne says over time it will help shift your mindset and translate those words into action. “When we hear ourselves recite these words, it’s like we’re planting positive seeds within us. The more we say what we need, the more we remember it, and we’re more likely to follow through and care for ourselves,” she says. “Our actions really start with the words we say to ourselves. Reading them out loud helps us rewire the way we talk to ourselves and that inner shift is exactly what opens the door to transformation.”
Join our live “Spring Reset Workshop” on March 22 to get one-on-one coaching from Yasmine Cheyenne and connect with other Start TODAY members. Sign up here!
If you’ve ever wanted to lose weight, you’ve probably heard the phrase ‘calories in versus calories out’. While it’s true to a degree, losing weight in menopause isn’t about eating less, but rather eating differently.
Speaking to fitness coach Loretta Hogg, Dr Stacy Sims says: “One of the first things that women often do, because we grew up in an era of calories in, calories out, less calories means fat loss. That is not true because if you are not eating enough, your body holds on to fat.”
This is called the ‘starvation response’, and it’s the body’s way of protecting itself when food is restricted. Metabolism slows down, hunger hormones increase, and fat stores are preserved for survival.
“Staying adequately fuelled” and strength training regularly is what’s actually needed to lose weight while managing our hormone levels in menopause. “When we’re looking at how we’re going to budge some of the meno-pot, we really want to focus on getting strong and building that muscle because if we are working on muscle and our whole focus is muscle and bone, then we end up eating accordingly.”
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Fibre and protein are the food groups to focus on, she says. They are filling, aid muscle growth (and so help maintain a healthy metabolism), help reduce food cravings, and provide us with the key nutrients our body needs when oestrogen levels fall.
We know there’s a huge market for protein powders, bars and other supplements, but actually, most of us can get what we need from eating high-protein foods.
The amount of protein you need in menopause depends on your weight. “The recommended protein intake for women over 45 is approximately 1 to 1.5g of protein per kilogram of body weight per day, which is higher than the general recommendation for younger adults,” Dr Nadira Awal, a Doctify-rated GP who specialises in women’s health and menopause, previously told woman&home. You can work out your personal recommendation using menopause specialist Dr Mary Claire Haver’s perimenopause protein calculator.
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Dr Sims says many women are “afraid of abundance” when it comes to eating, but emphasises that “without abundance we can’t lose fat”. “Let’s change the focus on not what we want to lose, but what we want to gain. We want to gain bone, we want to gain muscle. We want to fuel for that, so then the body fat comes off,” she tells Loretta.
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Dr Sims says the best way for us to gain this muscle and bone growth is through strength training. “We need to focus on heavy lifting,” she explains in another video on her Instagram account. “The caveat here is that most perimenopausal women haven’t had a long history in strength training, and it’s a learned skill.” She says consistency is key, and starting off small, even just focusing on movement without weights, before you start adding some load. “But the goal is to get into heavy resistance training, where we have low reps with a heavy weight,” she says.
Dr Sims says it’s “absolutely safe” for women to lift heavy during perimenopause and menopause – and it’s something we should all be doing. She is keen to emphasise that it’s never too late to start, and that “what matters is your form and your function”.
If you’re new to lifting weights, try a simple dumbbell workout at home and work your way up from there. If you have the means, consult a personal trainer for guidance on developing a workout plan.
Sleep is another lifestyle aspect that Dr Sims says says may affect how you lose weight. She says poor sleep “creates metabolic disturbance and dysfunction and increases fat gain”. Improving our sleep quality can lead to body composition improvements in as little as two to three weeks. High levels of cortisol, caused by poor sleep and ongoing stress, also makes fat loss harder as our bodies hold onto energy rather than using it.
Some key ways to improve sleep include going to bed and waking up at the same time every day, limiting blue light exposure at bedtime, and cutting down on your alcohol and caffeine intake.
