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Hi,

I turn 53 today. My present to myself: a sprint bike, for short sprints without having to get to the gym first. The photo shows you how collecting it ended, because honestly, it got slightly out of hand: the car ended up packed with mats and all sorts of other sports gear. Bit by bit my house is turning into a gym, and I could not be happier with it.

IT IS MY BIRTHDAY AND THE TREAT IS ON ME Mine to Hold Today I get to unwrap something special, and so do you. GOOD. recently started its own music label: GOOD. music. Our own songs, produced in-house, the soundtrack of your best self. For my birthday I made a new song to give away: Mine to Hold. Two voices, one mirror, a duet about choosing yourself, at last and right on time. Turn the sound on, feel it, dance and sing along. Listen to Mine to Hold

From knowing to doing

In all the years of guiding people, I keep seeing the same pattern. Nearly everyone knows where they want to go: fitter, stronger, happier in their own skin. Knowing is never the problem. But between that vague wish and the first real step lies a threshold most people stand in front of for years: daring to pick a goal, building a plan around it, and following that plan long enough for it to simply become part of life.

I understand the hesitation. Choosing a goal feels like a promise you might break. But a strategy is not a strict regime; it works the other way round. With a plan, you no longer have to decide, doubt and negotiate with yourself every single day. The plan carries you.

So on my birthday, that is exactly what I am giving you: a starting point, a plan and a strategy, worked out across five pages you can fill in today. With a fitness test on your own staircase, a home circuit in drawings, your protein at a glance and the easiest healthy meal I know.

Tanja Thielen Health strategist & bestselling author Instagram (English)  ·  Facebook (Deutsch)  ·  LinkedIn (Nederlands) My books →