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Have Dinner For Breakfast:                                                     33 Easy, Expert Fitness Tips:

theguardian.com/lifeandstyle/2023/feb/01/33-easy-expert-fitness-tips-you-will-actually-stick-to

Lizzie Cernik

Goodbye bacon and eggs, hello edamame for breakfast. 

Big lifestyle overhauls are often doomed to fail - especially in the depths of winter. Take advice from those in the know and follow the relaxed route to healthier habits.

At the start of the year, an all-out fitness campaign often seems like a good idea. But lifestyle overhauls are usually destined to fail simply because they’re unrealistic. By taking your time and finding exercise routines you actually enjoy, you’re more likely to develop healthy habits you can stick with.

We asked fitness experts for the one tip they would give someone who wanted to get fit – or fitter – in 2023. This is what they told us.

Start with tiny changes.

If you try to copy the fitness routine of an Olympic athlete, you’ll struggle to keep it up. Make small tweaks to your day instead, such as adding a set of squats before you get in the shower, doubling up on dog walks or doing ten jumping jacks every time you go to

the bathroom. You can even use a kitchen worktop to do a few press-ups while waiting for the kettle to boil.

Jay Unwin, mental and physical fitness consultant

Live by the 80/20 rule.

Try sticking to nutritious, whole foods 80% of the time and incorporate your favourite treats into the remaining 20% of your diet.

Francesca Lancaster, nutritionist

Take advantage of your environment.

Step to it ... your surroundings offer natural training equipment.

Whether it’s the beach, the forest or your local park, your surroundings provide plenty of natural training equipment. You can run up skate pipes, find logs to use as weights, use steps for elevated lunges or use a bike rack for triceps dips.

Lori-Louise Boyton, personal trainer

Rub your palms together vigorously before getting out of bed

It might sound strange, but doing this for a minute or two each morning increases energy levels, helping us perform more efficiently. It’s a good starting point for anyone feeling stiff or struggling with mobility.

Miranda McCarthy, accessible yoga specialist

Take a free exercise class.

You don’t have to spend a fortune to find a new hobby, and plenty of places (for example, Zumba classes) offer free trials. As a plus-sized dance fitness instructor, I understand it can be difficult for some people to kickstart their plans. By remaining open-minded and trying many different classes, you’ll find something you enjoy and will likely stick to it.

Kat Henry, dance teacher

Have dinner for breakfast.

Many people don’t get enough protein in the morning, which affects their energy for exercising and their food choices throughout the day. The more tired you feel, the more likely you will reach for that chocolate bar for an instant hit. Try having roast chicken, potatoes and spinach for breakfast, or fresh salmon, eggs and green vegetables. It will set you up better for the day.

Thalia Pellegrini, nutritional therapist

Reframe self-care as a necessity.

Whether committing to a yoga class, a walk or a short run, try to carve out that time for yourself every day. Treat it as non-negotiable, the same way you treat other forms of self-care such as showering, eating or brushing your teeth.

Claire Mace, yoga teacher

Download apps to explore the outdoors.

On your feet ... combine sightseeing with exercise.

Gym classes aren’t for everyone, but a hiking trip means you can combine sightseeing with exercise. Apps such as OS Maps, Strava, AllTrails and Komoot are great for picking new and interesting routes, whether experienced or a beginner. You could also join a local walking group if you’d rather get fit in a social setting.

Chris Bone, the founder of the non-profit company Green Pathway Outdoors

Build muscle first.

Most people turn to cardio when they start their fitness regime, but building muscle through lifting and bodyweight exercises is more important, especially for women going through menopause. You don’t need expensive weights – tin cans and water bottles will do the job.

Sam Palmer, nurse and menopause fitness specialist

Remember, 10 is the magic number.

Regarding fitness, the 10th class or workout is usually a breakthrough moment. If you feel like giving up early on, keep going because there will be a moment when it just clicks, and you start feeling the mental and physical benefits.

Rowan Feilden-Cook, trainer and mindset coach

Add 15 minutes to your existing routines.

If you struggle to find the time to exercise, small tweaks to your day can make a big difference. For example, if you usually walk to school with your children in the morning, take the longer route home.

Mari-Carmen Sanchez-Morris, women’s health and fitness coach

Use yoga props.

Props make yoga more adaptive.

If you’re trying yoga for the first time, invest in blocks, straps and other support tools, or find a studio that offers them. Props will help you get into the poses and reduce the risk of injury when you’re getting started. They can also help make yoga more adaptive for people with disabilities and mobility challenges.

Basma Gale, yoga teacher

Eat intuitively.

It’s common to start a “deprivation” diet to kick-start your fitness regime, but it’s usually unsustainable. Instead, eat what you want, but only when you’re hungry. Eat slowly and pay attention to the textures, flavours and aromas, as well as the fullness signals from your body. Slowing down and being mindful can help to prevent overeating. 

Annabella Zeiddar, therapist and coach

Up the intensity.

Your body needs to be pushed beyond its comfort levels to grow stronger. For example, if you’re going for a 15-minute run every day, try to gradually increase the distance you’re running in that time rather than the length of time you spend running. You’ll need to build your stamina bit by bit and be mindful of your body’s limitations to avoid injury.

Duncan Attwood, personal trainer

Use a heart monitor while cycling.

There is plenty of technology that can help you tailor your workout to your body’s needs. If you’re new to cycling or building your strength, I recommend alternating your energy levels, going hard for one minute, then easy for two, and repeating for the duration of your workout.

Kelsey Mitchell, Olympic cycling champion

Meditate.

Take time to get back into balance after a workout.

It’s good for relaxation, but meditating after exercise will also help to lower your cortisol levels and ease you back into balance. It can boost those feel-good endorphins when you’ve completed a workout.

Chloë Webster, meditation teacher

Be accountable.

If you write your goals in your diary, you’re more likely to stick to them. You can also try arranging to meet a friend for an exercise session. Making it a part of your schedule – especially if others are involved – makes it easier to carve out the time.

Tori Sharp, personal trainer

Practise breathing techniques.

Functional breathing exercises, which you can learn online, can boost your health and fitness by supporting faster recovery and enabling you to train more comfortably for longer periods.

Matt Bagwell, Paralympic and Team GB instructor

Set ‘Smart’ goals.

When starting your fitness journey, it’s important to know exactly what you want to achieve before deciding how you will get there. Once you know that, it’s time to implement the Smart theory by setting specific, measurable, attainable and relevant goals and being time-sensitive to your needs.

Kirsten Whitehouse, women’s fitness and mindset coach

Gamify routines.

If you struggle to get going with basic exercises, try gamifying the process. Strava segments, streaks, virtual badges, online medals and personal bests are popular ways to boost your motivation.

Michelle Flynn, health coach

Try hypopressive training.

These are brilliant, low-impact, breath-led exercises for women to help strengthen the pelvic floor. They take just 10 minutes a day and can help you to build the confidence you need to train – without worrying about embarrassing accidents.

Kirsty Victoria, postnatal health practitioner

Ditch the all-or-nothing attitude.

From eating well to exercising, staying healthy can seem overwhelming. It’s not realistic to become a health guru overnight, but adopting some healthy habits (such as walking or eating an extra piece of fruit) all the time is better than doing everything at once when the motivation hits.

Becks Hamill, fitness trainer

Join a group activity.

Get your boots on.

Being part of a group is a great way to build motivation and exercise in a fun, sociable way. From high-intensity interval training classes in the park to five-a-side football with colleagues, there are plenty of choices available. Making it fun makes you more likely to learn to enjoy movement.

Carole Dowling, personal trainer

Prioritise your form.

When learning new exercises, quality is more important than quantity. Practise getting your technique right with your trainer (or through online videos) before you increase your reps.

Adele Andersen, bootcamp founder and online trainer

Eat 30 plant-based foods every week.

We know fruit and vegetables are healthy, but so is variety. Research shows that eating many different types of plant-based food improves gut health and protects against disease. It’s also important to slow down while eating, chew well and take a few deep breaths before a meal to increase stomach acid and improve digestion.

Anna Mapson, nutritional therapist

Try a tempo run.

By running at a hard pace but at least 10% less than the maximum effort, you can train your body to maintain speed for longer.

Kalia Lai, fitness influencer

Immerse yourself in cold water.

Cold water immersion has numerous benefits.

Studies show that cold water exposure has numerous positive benefits for the body, including preventing and treating muscle soreness, boosting the immune system, and reducing stress and depression. It can also reduce insulin resistance and protect against cardiovascular diseases and obesity.

James Davis, psychologist and health coach

Get your body moving in water.

Exercising in water is much easier on your joints, making it an ideal choice for beginners. If swimming isn’t for you, why not join an aquafit class or try synchronised swimming? If there is no team in your local area, you could always try setting one up with friends.

Pippa Best, health coach

Turn the music on.

Find yourself getting bored during exercise? Playing music while you train can distract from pain and fatigue, reduce perceived effort, and increase stamina and enjoyment. Emma McCaffrey, fitness trainer

Start with basic full-body sessions.

To build muscle, start with a simple routine and repeat it three times a week, giving yourself time to rest in between. Try doing three sets of each exercise, with 10 reps for each. Examples include squats, deadlifts, shoulder presses, rows, biceps curls, dips and triceps overhead extensions.

Alexandra Wren, bodybuilder and trainer

Up the antioxidants.

Foods rich in antioxidants reduce inflammation.

Foods rich in zinc, vitamin C and antioxidants reduce inflammation, which is especially important when exercising. Try adding more herbs, berries, onions, nuts to your diet, beans, and whole grains.

Hannah Hope, nutritionist

Be sceptical of costly fads.

People can get fit and healthy without special equipment or expensive diets. Try cooking easy meals that can be made in large batches, such as soups and casseroles, rather than splashing out on protein powders and weight-loss supplements.

Andrew Telfer, head coach at Wild Strong

Use mind drills

Instead of saying, “If I exercised” or “If I quit smoking”, change your language to “When”. You’re more likely to adopt new healthy habits by shifting your focus from possibility to actuality.

Anji McGrandles, wellbeing expert

“It comes down to a simple choice, really. Get busy living or get busy dying.”

-Andrew Dufresne (Shawshank Redemption)