1. Attempt 120 minutes of exercise a week. Break it down into half an hour 4 days per week or 20 minutes 5 days per week.
  2. Cut calories on the morning cup of coffee by eliminating or reducing the sugar and cream. Alternatively try it black or even better, try Green Tea!
  3. Eliminate stress. The stress hormone cortisol can make you crave sweet and salty foods. Reducing stress causing life events can help not only your mind but your weight. Consider stress eliminating activities such as Yoga and Meditation.
  4. Positive Attitude. Your thoughts determine how you feel and who you become. One of our favourite quotes. “What your mind can conceive and believe, you can achieve” – Napoleon Hill
  5. Be prepared for hunger on the go. Keeping long-lasting healthy snacks such as nuts and protein bars in your car, gym bag and purse.
  6. Try team sports, such as football, rugby, alternatively many great communities can be found at climbing centres (bouldering is a great place to start)
  7. Cook hard-boiled eggs once a week and keep them in the fridge ready for a quick protein fix.
  8. Exercise is a great stress reliever. Try punching a bag at a boxing centre and work up a sweat while eliminating your anger. Picture the bag as someone you don’t like!
  9. Try a fitness tracker, many can be attached to your wrist and synchronised with your phone.
  10. Don’t expect immediate results, and often early results are misleading as muscle can be gained and fat loss.
    Avoid fads and gimmicks.
  11. Avoid “detox” fad diets and celebrity endorsed nonsense.
  12. Start slowly, a journey of a thousand miles begins with a simple step. Overdoing training can result in demotivating muscle stiffness.
  13. Always make sure you warm up properly, training cold muscles lead to many terrible gym injuries.
  14. Eat more greens! Kale, broccoli and spinach. Greens are full of vitamins, minerals and fibre. Additionally, they contain chemicals that can help regular estrogen and testosterone.
  15. Make sure your footwear is suitable for your workouts. It’s advisable to get an experienced personal trainer to monitor your posture, alignment and technique.
  16. Get enough sleep. Quality of sleep can affect your hunger levels. Additionally, great sleep equals great recovery.
  17. Exercise and movement should be an all-day thing. Typically sitting down, inactive for long periods is disastrous for our health.
  18. Foam roll tight muscles, read up about trigger point therapy. It’s a perfect self-massage.
  19. It takes a 3500 calorie deficit to lose one pound of fat. Be careful eating out at restaurants and takeaways where they’re loaded with extra hidden fat and sugar.
  20. If you work at a desk, consider walking about when on the phone.
  21. Create small goals that you can measure and track along the way.
  22. Eat foods that are as unprocessed as possible, and try to eat a full range of colours.

Article kindly provided by Better Shape personal training services.