if you’re going to start getting into fitness and training your body as part of your 50 Challenges, you’ll want to have a routine that is achievable and you can stick to whilst going about your average day.

BUILDING FITNESS INTO YOUR DAILY ROUTINE

1. DO SOMETHING YOU ENJOY

Some people say to me: “I absolutely love running and would prefer that to weight training”. In which case, I would say: “Do it! Incorporate that somewhere into your daily routine.” Conversely, if you don’t like something, then don’t do it. Some people feel like they have to do something like running, but if it isn’t your thing, it isn’t going to motivate you to continue. What might work for you instead could be going for a long walk at lunchtime or before you go to work. 

2. START EARLY

I always find people are much less motivated at the end of the day after work. I would say you’ll find it much easier to start at the beginning of the day before you head off. Get up early so you feel refreshed, it will get your metabolism going as well so it really does set you up for the day. 

3. FUEL YOURSELF PROPERLY

I believe you should have a substantial amount of protein in each meal of the day; proteins work together to give your cells recovery and are very beneficial to your general body upkeep. The only problem with starting earlier each day would be the amount of food you’ve had. Most people don’t have a lot of breakfast at the beginning of the day; if you’re doing something like weight training, ideally you need to have eaten before. I would say it’s important to have about two meals before you start training, but that can be difficult to fit in. Just make sure you’re getting enough protein throughout the day and you’ll be ok. 

4. BUDDY UP

It’s harder to skip a training session if you have made a commitment to someone else, so find a friend to train alongside – if you fail to turn up, you’re standing in the way of their goals as well.  If you can’t convince a friend to work towards the same goal as yourself, sign up with a personal trainer; they will not only make sure you train safely, but they’re great for holding you accountable. Joining a club is another great way of getting accountability, as well as a great way of meeting like-minded people, making new friends and turning your challenge into a more sociable activity – all of which is going to give you greater encouragement to achieve it. 

5. PRIORITISE

Block out your training time in your diary, ideally creating a regular routine that works well for you.  If you have a vague idea that you’ll run four times this week, but don’t know when, you’re much less likely to achieve it then if you have structured this into your timetable. Make sure you allow proper time for warming up and cooling down, otherwise your training sessions will be squeezed and you won’t keep on track for achieving your challenge.