1. Rise to the occasion
Studies are starting to favour morning workouts for weight loss, stamina and productivity, and completing a workout before your day 'properly' starts is a great way to 'get it done' before the rest of your day and life takes over.
"However, if you are more of a night owl than an early bird, setting yourself a target of getting up before work could be setting yourself up to fail. The optimal time to exercise simply needs to be the time of the day you’re most likely get it done," says Nicola.
2. Have a backup plan
We all have days when we just don’t have the time to go for a run or we seriously can’t be bothered to hit the gym. And that’s OK, says Nicola. "If you don’t have time to do a "proper workout", try staying active by doing some extra walking where possible."
3. Treat yourself
"It’s important to view calorie input (food and drink consumed) versus calories burnt (activity levels) as an energy seesaw. If you consume more than you burn, you’ll likely put on weight; if you consume less than you burn you’ll lose it. But the odd treat with a steady seesaw is absolutely fine," advises Nicola.
4. Buddy up
Not only is taking part in social activity good for general health and wellbeing, but it can also provide some healthy motivation.
"Training regularly is the hardest part of getting/keeping fit, but working out with a buddy or going to a class is a great way of keeping to a regular plan," explains Nicola.
5. Make it musical
Ongoing research is unanimous when it comes to the effect listening to music has on physical activity. Not only does it help to distract athletes from discomfort during a tougher class, it’s also thought to ‘up’ performance by up to 15 per cent.
6. Don’t be too hard on yourself
Contrary to popular belief, it’s our minds, and not our bodies, that are holding us back the most. "It’s very easy to set unrealistic goals when it comes to exercise and often we’re just setting ourselves up to fail. Just doing something regularly – and well – will provide the best results", says Nicola.
7. Dress the part
It may sound futile, but according to a study published in the Journal of Experimental Social Psychology, clothing influences behaviour and attitudes, meaning what you wear subconsciously changes how you act.
8. Take a break
"Making sure you give your body time to rest is just as important as keeping fit", warns Nicola.
"After a full body workout, I’ll rest the next day to give my body a chance to repair itself, but I remain active. This process is known as "active rest" and looks like a brisk walk, maybe a Pilates class or some stretching done at home."
9. Make it fun
It goes without saying, but choosing activities you enjoy is key to a successful workout routine. Make the health benefits a secondary factor in the decision of whether or not to continue with a class that you’re not comfortable with. If you don't you’ll resent every part of the process.
10. Keep a log
Fitness trackers are a fantastic way of monitoring your health and fitness goals, from counting your way to 10,000 steps per day and counting calories, to tracking active time and monitoring sleep.