It’s mid-year performance review time.

Step into our office. It's time for your mid-year performance review.

We're not your boss, but for the purposes of this edition of The Warm-Up, consider us your health and fitness HR representative. Remember those goals you set yourself at the start of the year? The clock is ticking! Your review starts now.

• Review: Are your goals delivering? ??
• Train: Could a different workout style be better for you?
• Dinner: Put these winter warmers on rotation
• Results: You want them, but when will you get them?

Da Rulk would like a word

Need an extra push to chase your goals? Get a pep talk from Da Rulk .

Take the mid-year performance review quiz

We love your initiative in setting big goals for 2024 but remember: a 'set and forget' approach just isn't going to cut it.

When you're chasing personal health goals like losing weight or quitting smoking, researchers have found that the more frequently someone monitors their progress, the greater their chances of success.

So that's exactly what we're going to do. Take our quiz to find out if your goals are on track .

Are you using the correct workout style?

You're crushing those HIIT workouts and lifting weights like a pro, but is your go-to workout style actually the right one for you?

Studies have shown that people who regularly switch up training styles get 20% more enjoyment out of workouts and are 15% more likely to stick with their routine than people who do the same type of exercise week in week out.

So if you want to enjoy training more and stick with it long enough to achieve your goals, it's time to try something new .

How to survive winter, one dinner at a time

The mid-year motivational drop-off in the kitchen is real. But we have dishes that will keep your fire burning all winter long.

In need of comfort food? Bring on the Butter Chicken . Got the sniffles? Dan's Chicken, Leek & Butterbean Soup will make everything better.

In case of cold weather, break open your full winter dinner survival kit here .

When will you actually start seeing results?

Forget the performance updates and progress projections. Let's get down to what really matters: results.

We've crunched the numbers to give you a clearer idea of what to expect – whether your goal is to burn fat, get toned or build muscle. Check out your results timeline .