1. Rise to the occasion: Though studies are starting to favour morning workouts for weight loss, stamina and productivity – “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”
That being said, “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 back-up plan… We all have days where 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 calories in (food/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 effects 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 ourselves, and not our bodies, who 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 most 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 work-out routine. Make the health benefits a secondary factor into the decision to continue with a class or form that you’re not comfortable with, otherwise 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, to counting calories, tracking active time and monitoring sleep.
Though there are a variety on offer, Nutricoach, which works in association with the Healthspan app provides an innovative and personalised fitness tracking and nutrition platform by merging personal data with dietary intake to provide wearers with customised supplements to perfectly support your health goals. Also available in conjunction with smart scales to measure weight, muscle mass and BMI, plus a water bottle to monitor fluid intake.