The Body Coach Joe Wicks' 5 top tips for making 2023 your fittest, healthiest year ever

If there is one person whose advice on health and fitness I'd take any day, it's fitness guru Joe Wicks

Joe Wicks lululemon ‘The Year That Changed Me’
(Image credit: Joe Wicks/lululemon)

I love Joe Wicks. Everyone's favourite Body Coach had helped millions around the globe power through the lockdown and helped keep our spirits high when things were the most uncertain. PE with Joe was one of the few things I looked forward to watching every morning in 2020, eagerly waiting for the fitness guru to make a live appearance on Youtube. Hence, it feels so special to share Joe's top five tips for making 2023 your fittest, healthiest year ever.

Joe is as busy as he's ever been, but that doesn't stop him from sharing his wisdom with the readers of T3. Using the below tips, you can get fit and stay fit in 2023 with ease – I know I will certainly use them! For more ways to get fit, check out T3's articles on how to lose weight, 5 easy strategies to get fit if you're lazy, and how to restart a fitness routine (or get started for the first time).

1. Let’s get moving

Exercising and improving your fitness doesn’t have to mean hours in the gym. Adding small but frequent bits of exercise into your day all adds up, whether that’s cycling rather than driving to the shop, going for a lunchtime walk around the block, or doing a quick workout. A HIIT workout can be done easily at home or in the office in as little as 20 mins, making it easier to fit into your daily routine, and it is proven to be a super effective way to boost your fitness and burn fat.

"If you need help getting started, sign up for one of my plans on the Body Coach app, and you’ll get a guided plan to follow, helping you to keep moving and progressing each week", Joe suggests, "And remember, exercise doesn't just mean burpees and sprints. All movement is good so go for a bike ride around the park, walk through the forest with your dog, do some yoga in the garden or try one of my HIIT workouts in your living room."

2. Prep like a boss

"I’ve always said that prepping like a boss is key to achieving the results you want. If you’re trying to eat more healthily, preparing your meals and snacks in advance can help you avoid reaching for the unhealthy option when cravings kick in", suggests Joe, "You can prep everything from overnight oats for a healthy breakfast to a big chilli ready when you get home from work, and it can help you stay on track and still enjoy tasty food."

Young woman all tucked in under the quilt in bed

(Image credit: Marcus Aurelius / Pexels)

3. Get some sleep

Joe says sleep is one of the most under-appreciated pillars of a healthy and happy life, and it’s something he's really begun to focus on in recent times. When we are tired, everything is more difficult; exercise is harder, and we are more likely to make unhealthy food choices. "Try and prioritise sleep this year, even if it means going to bed 30 minutes earlier", he recommends, "I promise you; it will make everything better."

4. Connect with people

Exercise is always easier when you’re doing it with someone else or connecting with people with the same goals. You can cheer each other on, give each other tips, help hold each other accountable, and celebrate big and small wins. Whether it’s a partner, friend, or community of like-minded people, others can help make goals happen, and you’ll never feel like you’re alone.

Curly haired young woman in top and shorts turns on online yoga training and practices exercises on floor mat against green sofa by wall

(Image credit: Getty Images)

5. Exercise to feel good

"Try to shift your mindset this year from being just about body weight, fat loss or body image and focus on your mental health. What truly motivates me to exercise is my mental health", Joe recommends, "I exercise to feel good and to be more energised. When you manage to shift your focus, you'll realise what exercise and healthy food really are about. Then when you live that lifestyle long enough, you will become stronger, leaner, fitter, healthier and happier."

The Body Coach app is available to download on iPhone and Android

Matt Kollat
Section Editor | Active

Matt Kollat is a journalist and content creator who works for and its magazine counterpart as an Active Editor. His areas of expertise include wearables, drones, fitness equipment, nutrition and outdoor gear. He joined T3 in 2019. His byline appears in several publications, including Techradar and Fit&Well, and more. Matt also collaborated with other content creators (e.g. Garage Gym Reviews) and judged many awards, such as the European Specialist Sports Nutrition Alliance's ESSNawards. When he isn't working out, running or cycling, you'll find him roaming the countryside and trying out new podcasting and content creation equipment.