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*adds to bookmarks*
When you Google “fitness tips”, there are 2,730,000,000 results. Just let that sink in for a second – It is over two billion.
So it’s no surprise that getting in shape as a beginner or adopting a new workout routine—like weight training, yoga, or running for women—is sometimes seen as an overly daunting task. If you don’t know about the different gym classes, what is healthy nutrition, or how to take care of your body? How do you know what will work for you, and which experts to listen to (Signal: Not the disqualified ones you follow on social media).
Luckily for you, to mark our month of content dedicated to helping you get stronger for the year, I’ve decided to share the fitness tips I’ve learned over the years that I don’t think are true. Get enough airtime. As a health editor who has worked in the industry for more than six years, I have seen (and possibly tried) a Very, And learn what’s worth your time and what really isn’t.
Keep scrolling for a round-up of the fitness tips that really changed my life—and while you’re here, don’t miss our guide to breathing training, cold water treatments, and many meditation benefits. Do it.
Fitness Tips: 10 Game Changing Health Hacks
1. It’s Not Everything
How many times have you started a new year with 101 goals to wake up at 6 a.m. and workout for an hour—only to succumb to the cozy warmth of your bed (who wouldn’t, it’s the Baltic outside)?
What about the knock-on effect it has on your day – do you give up any intention of getting healthy because you feel like you’ve fallen over the first hurdle? I used to think so – if I skipped my workout, I would see the day as a write-off, abandoning any and all healthy habits I saw as “wasting” the day.
One of my well-known psychologists, Dr. Julie Smith, talks about it and explains it as “all or nothing” thought bias, or black and white thinking. We do this more when we are stressed, anxious or overwhelmed and can deal with it by calling it quits and instead, focus on figuring out why you feel that way.
If you stay in bed to exercise, your body may get the rest it needs and will benefit from self-love in the form of healthy eating and curbing negative-self-talk.
Life is not all or nothing, and neither is health. Skipping a workout won’t really make a difference to your health, but will eliminate healthy habits altogether.
2. Try the Pomodoro Technique for Inspiration
To really do a CBA workout, spend that time reading, or cook a healthy meal from scratch? Some healthy habits take more willpower to stick than others and, spoiler ALERT: No one just has exercise motivation on tap.
One of the best techniques for preparing yourself when you really don’t want to do something is to tell yourself you’ll only do ten minutes and if you’re still not enjoying it, stop there. . It’s called the “Pomodoro Technique” and was invented in the 80s by a student, Francesco Cirillo, who was trying to concentrate on studying.
This works especially well for workouts because you’ll often find that leaving the house is the hardest part and once you’re actually working out, you can pass the ten minute mark without much thought. will that do. If you’re still not feeling it, at least you tried. Give it a try – fitness tips don’t need to be complicated.
3. Schedule in your workouts – this will increase your chances of working out
Famous personal trainer Kayla Itsins recommended this fitness tip when I interviewed her in 2017 and I can honestly say it’s changed how I workout.
If you’re struggling to fit in your workout or constantly miss that you have a work dinner / client call / [insert reason, here] When you’re at the gym, take some time at the beginning of each week to sit down and add your workouts to your calendar.
That way, you’ll get visual cues when you’re sweating and, moreover, be able to realistically assess how many sessions you can fit in that week. Hints as to why you run on a calendar reminder—aka, to feel good or an endorphin boost—will also prompt you to complete that session.
4. Setting Goals is the Key to Success
Or as psychiatrist Sarah Kubrick calls them “intentions.” For me, booking a race is a surefire way to keep me on track. If I have an event going to happen, I’ll follow a training plan and get my weekly miles on, largely for fear of turning up on race day and not being able to participate.
Studies on goal setting have repeatedly shown that, if done the right way – that is, trying not to change too much at once and making sure your goals are realistic, too – it can be the right motivator, Especially when it comes to hitting fitness goals. These can be linear, like beating the current time, or more emotionally focused challenges, like going to a run club where you don’t know someone for the first time.
Some fitness goals to try:
- Your first 5km. run
- finish your first race
- Beat your personal best while running
- lift your heaviest weight
- complete your first pull up
- Go to a New Fitness Class That Scares You
- attend a run club where you don’t know anyone
- Recognize and distance yourself from internal negative self-talk.
For first-person reviews, check out our tried-and-tested franchise, where I try the latest health or wellness trend and give my verdict.
5. Work out what works for you
Healthy looks different on everyone and every body, and one of my key lessons from my six years as a health journalist is that the best way to truly “stay healthy” is to do what works for you. , spend time working on it.
There are many aspects to health, wellness and wellness and a lot of it is actually the opposite of itself. You have delicious Ella’s, which are plant-based, refined sugar-free, homemade eats. Then you have people counting macros, who will likely weight train, focus on macronutrients (which is the breakdown of carbs, protein, and fat in their diets), and hit their daily protein goal. Not to forget the seasonal eaters, who insist on eating vegetables that are in season, free meat from their local farm and organic everything,
I have to say, everyone will have a slightly different perspective on how healthy they look for themselves, and simply copy-pasting someone else’s routine won’t do.
Likewise, when it comes to fitness, there’s no point going to CrossFit just because you think it’ll give you a six-pack — after all, if you don’t enjoy your workout routine, you won’t stick to it. . , and the same goes for nutrition.
the moral of the story: Do what really works for you and your body. I like to eat protein-rich meals, cook at home, run and lift weights, and have at least one glass of red wine a week. For each.
6. Electrolytes Help Hangovers
You heard it here first—and yes, the Kardashians use this trick too. Electrolytes are responsible for replenishing lost fluids, minerals and salts in your body, which, naturally, will deplete after you drink heavily throughout the night.
I heard this from a neuroscientist friend and, while more scientific research needs to be done to conclusively prove this link, we Doing Know that your body deals with electrolyte imbalances when you are hungry.
7. Being Flexible is the Key to Sticking to Any Workout Plan
To sum up one well, practicing self-compassion is absolutely essential when it comes to your workout program. Skip the morning workout? Don’t beat yourself up — lace-up at lunch instead. Don’t have a healthy dinner? Enjoy every mouthful and opt for a fruity or vegetable-rich breakfast the next day.
I spoke with personal trainer Luke Worthington about this last year when training for a feature with him, and we both agreed that life is about creating a healthy lifestyle that actually works for you. Is. Having flexible and slotting movements when you can is the key to maintaining both your physical and mental health and avoiding any guilt for not having sessions.
That being said, it’s fine between showing self-compassion and putting off a workout for it, so make sure you learn the difference.
Sometimes, a good sweat session is exactly what you need to boost your mental health and mood; Other times, it’s better to listen to your body instead and fit it in at the end of the week. Fitness tips have never seemed so easy.
8. Protein Keeps You Full and Carbs Boost Your Energy
I learned this from sports nutritionist Renee McGregor last year while training for an ultra marathon.
Carbs are so monstrous but really, they are just your body’s energy source. If you’re running long distances, you’ll need carbs because your body will tap into glycogen stores from them when you’re running low on fuel. Likewise, if you’ve never paid much attention to your protein intake, I’d recommend prioritizing it at each meal (and that doesn’t mean just meat.
Eating a protein-rich diet has really helped me beat hunger pangs, recover from intense workout sessions and stay full for longer.
For more information on macronutrients and how they work, visit Renee’s Instagram, or read our guide to the best protein powders and what to eat after a workout.
9. No supplement can replace drinking lots of water and getting eight hours of sleep
Nail the foundation and the rest will follow—there’s a reason nutritionists and dietitians alike rave about water consumption and shun at least eight hours a night as their top two fitness tips.
When I got my first journalism job – Junior Writer women’s Health Magazine – I ran on six hours of sleep most nights. Watching my favorite Netflix show till 11.30am and then getting up at 6am for a HIIT training class took priority over sleep and only when I started feeling the burn did I realize I was probably doing my body more harm than good.
Since then, I’ve slept religiously for eight to nine hours most nights and have been consistently amazed by the difference in my energy levels, focus, and concentration — not to mention even the craving for hunger — versus when I’ve had enough shut-eye. I didn’t.
I make my room a real sleep haven—I love my silk pillowcases (I used to suffer from acne, and it helps with both skin and split ends), and swear by my sunrise alarm clock, too. . I also warm up to drinking at least three large glasses of water each day, and on the advice of nutritionist Jenna Hope, the first thing I do when I wake up.
If you’re struggling to get the zzz’s on, our guide to sleep and insomnia remedies can help.
10. Nothing is more important than your mental health
And in the end, no sweat session, diet fad, or fitness trend is worth sacrificing your mental health—the bottom line.
After all, we get a life, and making sure you do is above everything else you can do to maintain your mental health. If you are a victim, know that seeking mental health support is completely normal and will help a lot more than you might imagine.