Evolution Martial Arts & Fitness Academy

Wilkes Academy, Westmead Industrial Estate, Swindon, Wiltshire, SN5 7YT.

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Tel: 08000614641

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Achieve Your Goals for an Amazing Year of 2023!


January is almost here and now is the time to think about doing one of two of these things:

1) Join a gym or martial arts and sign up to the most gruelling bootcamp you can find: Check out our bootcamps programs on our website


2) Get back on it, set new goals and train harder.

Either way, now is the time to exercise.

But if you’re new to exercise or have tried getting fit in the past only to stop and give up a few months later, then this blog is for you!

It’s really common to go over-indulge in December and then set unachievable goals as a response come the New Year.

Cutting out all carbs, dramatic weight loss plans and doing excessive amounts of exercise are all going to set you up to fail.

Instead, it really pays to take a step back, and make a plan that is challenging, but also realistic and personal to you.

To help you find your new level of fitness – and make sure you stick to it – we’ve made a list of the fitness goals you should be making for 2023, for a faster, stronger and better year all round.

And remember – don’t try to do all of them at once. Pick one, start to work on it and then when you feel ready, move onto the next one.

The Top 10 ultimate fitness goals for 2023


Gyms can be intimidating, especially when you first start out. So, having the option to work out at our classes will really help you get used to training – not to mention help, so you be saving money.

And remember, you don’t need to be experienced to get started. Just having a bit of motivation will help you get started to a better confidence!


Whatever your goal, make a realistic training schedule and stick to it. That way, once you get into it and it becomes part of your routine, you don’t even think about whether you should train or not.

This will help you get into good habits as well as ensure you keep improving. It doesn’t matter whether you’re upping your strength or cardio, progression comes with a firm foundation.

So, make a plan, add it into your phone and tell everyone around you, for a sure way to get yourself moving.


Heading into a gym in January can be a bit daunting. Not only is it packed, but everyone seems to be stuck on the idea that they just need to do running to lose weight – and lots of it.

Keeping this up can become a real grind. And it’ll be another reason to give up come February.

Challenge yourself with something new. Not only this program will this help you structure your life, but it will also help keep things interesting – and rewarding – as you start to see improvements.

Not sure where to start? Head over to our Evolution Academy site for some fitness inspiration.


If your December was spent mainly eating, then doing lots of cardio is very possibly at the forefront of your mind. However, we’ve spoken before about our fitness and martial arts programmes and how beneficial this training can be, and when you combine the two –  – you can get even more out of your workout.


If one of your goals is to get stronger, then rounding off your main lifts with some supplementary exercises will really help you reach your fitness goals. Training with punchbags, resistance bands and heavy ropes  for example, are all great ways to help you target your weak spots and improve your performance when training.


Training regularly is not only physically beneficial, but many of us can benefit from it mentally too. We have to put the effort in though. Going to the gyms and then zoning out or spending too much time on our phones, can mean we miss out on some of the advantages.

Try balancing out your training with some of our conditioning workout, or even our other programmes.


It can be all too easy to get through each gym session without truly challenging yourself. Remind yourself before you start training, that every workout counts and putting in the effort will really help you reach your goals. We are here to push you every step of your way when you set your foot at our Evolution Martial Arts Academy.


Many of us want to improve our fitness levels, especially around this time of year, but a dodgy knee or sore shoulder isn’t going to react well to intense training.

Rehabilitate, stretch and strengthen, and if you need advice, see a doctor or a trained physiotherapist and get yourself back on track before you start.


Having someone to train with is a great way to stay motivated. Not only are you less likely to cancel your training sessions, but you’ll have someone to push you while you train, as well as give you a bit of friendly competition along the way.

And if you’re new to martial arts or want to try out new things, it’s always a lot less intimidating when you have someone with you.


None of us are meant to sit down all day but having an office job with a long commute means many of us end up spending a lot of our time in some sort of chair.

Walking – and just moving around in general – has so many benefits. Not only is it a chance to get your joints moving and get some fresh air but long walks are also good for fat burning – perfect if you’re carrying an extra few pounds after the holidays.

Many fitness trackers will keep a record of your steps and it’s a good idea to aim for around 10,000 steps a day. But if you haven’t got a tracker, don’t worry. Just try and get at least an hour’s worth of walking in every day to help you stay on track.

Don’t forget to book your FREE TRIAL and come along to our classes…

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