Copyright Richard Marfell 2020



6 Easy Ways to Improve Your Health and Wellbeing


January is a good time to make positive changes - the start of a new year can mean the start of a new you.  But new years’ resolutions can so easily fade after a few months!  I would advise anyone serious about making change to get the help of a professional who will help educate, monitor, motivate and support you. If you are genuinely interested in being ‘the best you can be’ you will need to change your lifestyle.  Take a long look at where you are now and where you might want to be in, say, 12 months’ time. It helps to focus on ‘what you have to gain’ and not ‘what you have to give up’.  


Whether you need help with goal setting, motivation, choice of exercises or what food you should eat there is someone out there to help you. Joining a club or getting ‘one to one’ support is vital, as to make sustainable change it helps to be accountable to others and supported by people who have your interests at heart. Try to avoid those who are likely to sabotage your efforts.  





































Simple lifestyle changes improve your health and general wellbeing. You will feel happier and more energised. Why not start today by making small changes that you can stick to. You can do it!


Remember to focus on the gains you can make, not on what you feel you are giving up.



Richard Marfell - Wellness Coach

A few ways you can support making change -


1. Monitor your change – maybe that Christmas gift of a fitness tracker, new app you have downloaded or fitness site you have liked on Facebook might keep you on track and show you just how much you are achieving.  Check your weight, measure yourself. Put on that item of clothes or belt and remember how it feels. That is your start point!


2. Stop and look at your drinking habits – remember that Christmas is over now – throw out that left over alcohol that will tempt you when you’re trying to be good. If it isn’t in the house then you’re unlikely to out and get more on a cold winter’s night. Alcohol contains empty calories!


3. Eat more vegetables and fruits – vegetables particularly are high in nutrients and fibre and low in calories. They fill you up too, reducing cravings for less nutritious, higher calorie, processed foods. Eat fruits in their natural form, so they retain their goodness and more importantly their fibre. It’s too easy with fruit drinks to over consume the natural sugars they contain whilst losing the benefits of their fibre and consequent slow sugar release.


4. Avoid processed foods – now all the chocolates have been eaten avoid buying any more. If you have some left, give them away. Clear out your cupboards and fridge of processed, low nutrition foods and take the opportunity to stock up on healthy alternatives.  


 5. Move more – now is your chance to get into the fitness groove. Start with something you are likely to continue. Having run a gym for a number of years I know that the people who get results are the ones that you see regularly working out. Start with something you can do on a regular basis that will fit in with your work or home life. Don’t kid yourself about what you can do – be realistic.  ‘I will go to the gym 5 times a week!’.  Will you really? Those that will are probably already doing it! Join a class or walk outside or even get on that treadmill you’ve had in the garage for the last 2 years – make use of it. Obviously, if you can afford a personal trainer use one and ask loads of questions – gain knowledge and you will naturally change your ways.


6. Improve your sleep and reduce stress – go on, change your old habit of staying up late and go to bed earlier. If you’re not getting enough sleep, it can affect relationships, your performance at work, and delay recovery from illness. All this can increase stress on your body which will not help your health and make weight loss more difficult.