Eating Dinner for Breakfast: 33 Easy, Expert Fitness Tips You’ll Actually Stick to | fitness
aAn all-inclusive fitness campaign often seems like a good idea at the start of the year. But lifestyle reforms are usually doomed, simply because they are unrealistic. By taking your time and finding exercise routines that you actually enjoy, you are more likely to develop healthy habits that you can stick with.
We asked fitness experts the only advice they would give someone who wants to get fit — or fitter — in 2023. Here’s what they told us.
Start with small changes
If you try to imitate an Olympic athlete’s fitness routine, you’ll have a hard time keeping up. Make small adjustments to your day instead, like adding a set of squats before you shower, doubling up on dog walking or doing 10 jump-jumps every time you go to the bathroom. You can even use the kitchen worktop to do a few presses while you wait for the kettle to boil.
Jay Unwin, physical and mental health consultant
Live by the 80/20 rule
Try to stick to whole, nutritious foods 80% of the time and incorporate your favorite foods into the remaining 20% of your diet.
Francesca Lancaster, nutrition specialist
Take advantage of your environment
Whether it’s the beach, the woods, or your local park, your surroundings provide plenty of natural exercise equipment. You can run on ski pipes, find logs to use as weights, use the bikes for high lunges or use the bike rack for triceps dips.
Laurie Louise Boyton, personal trainer
Rub your palms together vigorously before getting out of bed
It may sound strange, but doing this for a minute or two every morning increases energy levels, which helps us to perform more efficiently. It’s a good starting point for anyone who feels stiff or has trouble moving.
Miranda McCarthy Accessible yoga specialist
Take a free training class
You don’t have to spend a fortune to find a new hobby, and plenty of places (eg Zumba classes) offer free trials. As a plus-size dance fitness instructor, I understand that it can be a struggle for some people to start their plans. By staying open-minded and trying lots of different classes, you will find something you enjoy and will be more likely to stick to it.
Kat HenryDance teacher
Have dinner for breakfast
Many people do not get enough protein in the morning, which affects their energy for exercise, as well as their food choices throughout the day. The more tired you feel, the more likely you are to reach for that chocolate bar for instant success. Try grilled chicken, potatoes, and spinach for breakfast, or fresh salmon, eggs, and green vegetables. It will better prepare you for your day.
Thalia PellegriniNutrition therapist
Reframe self-care as a necessity
Whether you commit to a yoga class, walk, or run a short distance, try to make this time for yourself every day. Treat it as a non-negotiable, the same way you treat other forms of self-care such as bathing, eating, or brushing your teeth.
Claire MaysYoga teacher
Download apps to explore the outdoors
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 up new and interesting routes, whether you’re an experienced trailblazer or a beginner. You can also join a local walking group if you prefer to be fit in a social setting.
Chris BooneFounder of a non-profit company Outdoor green path
Build muscle first
Most people turn to cardio when they start their fitness regimen, but it is more important to build muscle through lifting and bodyweight exercises, especially for women who are going through menopause. You don’t need expensive weights – tin cans and water bottles will do the job.
Sam PalmerNurse and menopause fitness specialist
Remember 10 is the magic number
When it comes to fitness, the tenth trimester or workout is usually a defining moment. If you want to give up early, keep going, because there will come a moment when you just click through and start feeling the mental and physical benefits.
Rowan Fielden CookMental trainer and trainer
Add 15 minutes to your current routine
If you’re having a hard time finding time to exercise, small tweaks to your day can make a big difference. For example, if you usually walk to school with your kids in the morning, take the longer way home.
Mary Carmen Sanchez Morrisa women’s health and fitness coach
Use yoga tools
If you’re trying yoga for the first time, invest in blocks, straps, and other supports, or find a studio that offers them. The props will help you get into the poses and reduce the risk of injury when starting out. They can also help make yoga more adaptive for people with disabilities and mobility challenges.
Basma generationYoga teacher
It’s common to start a “deprivation” diet to jump-start your fitness regime, but it’s usually not sustainable. Instead, eat whatever you want, but only when you are physically hungry. Eat slowly and pay attention to textures, flavors, and aromas, as well as your body’s satiety cues. Slowing down and being alert can help prevent overeating.
Annabella ZaidharA therapist and coach
In order to grow stronger, your body needs to push beyond its comfort levels. For example, if you run for 15 minutes each day, try to gradually increase the distance you run in that time, rather than the length of time you spend running. You will need to build up your endurance little by little and be mindful of your body’s limits to avoid injury.
Duncan Atwoodpersonal trainer
Use a heart monitor while riding a bike
There are plenty of techniques that can help you tailor your workout to your body’s needs. If you’re new to cycling or building your strength, I recommend switching up your energy levels, doing 1 minute hard then 2 minutes easy, and repeating for the duration of your workout.
Kelsey MitchellOlympic cycling champion
It’s good for relaxation, but post-workout meditation will also help lower cortisol levels and make it easier for you to restore balance. It can boost those feel-good endorphins when you finish a workout.
renalë Webster MediaTechen teacher
If you write down your goals in your diary, you are more likely to stick to them. You can also try arranging to meet a friend for a workout session. By making it part of your schedule—especially if others are involved—you’ll find it easier to carve out the time.
Torey Sharppersonal trainer
Practice breathing techniques
Functional breathing exercises, which you can learn online, can enhance your health and fitness by supporting faster recovery and enabling you to train more comfortably for longer periods.
Matt BagwellAnd Paralympic and GB team coach
Set SMART goals
As you begin your fitness journey, it’s important to know exactly what you want to achieve before you decide how you’re going to get there. Once you know that, it’s time to apply the smart theory by setting goals that are specific, measurable, achievable, and relevant, as well as time-sensitive to your own needs.
Kirsten Whitehousefemale mental and physical fitness coach
If you find it difficult to do basic exercises, try to turn the process into games. Strava chips, ribbons, virtual badges, online medals, and personal bests are popular ways to boost your motivation.
Michelle Flynn, health coach
Try hypotensive training
These are great low-impact, breathing technique exercises to help strengthen your pelvic floor. It takes just 10 minutes a day and can help you build the confidence you need to train – without worrying about embarrassing accidents.
Kirsty VictoriaPostpartum 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 (like taking a walk or eating an extra piece of fruit) all the time is better than doing everything at once when motivated.
Bex Hamill, fitness instructor
Join a group activity
Being part of a group is a great way to build motivation and exercise in a fun and social way. There are plenty of options out there, from high-intensity interval training classes in the park to five-a-side football with mates. By making it fun, you are more likely to learn to enjoy the movement.
Carol Dowlingpersonal trainer
Determine your model priorities
When it comes to learning new exercises, quality is more important than quantity. Practice getting your technique right with your coach (or through online videos) before you start increasing your reps.
Adele AndersinAnd Boot camp founder and online trainer
Eat 30 plant foods each week
We know that fruits and vegetables are healthy, and so is variety. Research shows that eating a variety of plant-based foods improves gut health and prevents disease. It is 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 MapsonNutrition therapist
Try running at a fast pace
By running at a challenging pace but at least 10% lower than your maximum effort, you can train your body to maintain speed for longer.
Callia LayFitness influencer
Immerse yourself in cold water
Studies show that exposure to cold water has many positive benefits for the body, including preventing and treating muscle pain, strengthening the immune system, and reducing stress and depression. It can also reduce insulin resistance and protect against cardiovascular disease and obesity.
James Davisand a psychologist and health coach
Make your body move in the water
Exercising in water is much easier on your joints, which makes it an ideal choice for beginners. If swimming isn’t for you, why not join an aqua swimming class or try synchronized swimming? If there isn’t a team in your local area, you can always try teaming up with friends.
Peppa is betterHealth coach
Turn on the music
Find yourself getting bored while exercising? Playing music while training can distract from pain and fatigue, reduce perceived effort, and increase endurance and enjoyment.
Emma McCaffreyFitness coach
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, for a total of 10 reps per exercise. Examples include squats, deadlifts, shoulder presses, rows, biceps curls, and triceps overhead extensions.
Alexandra WrenBodybuilder and trainer
Foods rich in zinc, vitamin C, and antioxidants reduce inflammation, which is especially important when exercising. Try adding more herbs, berries, onions, and nuts to your diet, as well as beans and whole grains.
Hannah Hopenutrition specialist
Be skeptical 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, like soups and casseroles, rather than sprinkling on protein powders and weight-loss supplements.
Andrew Telferhead coach at Wild Strong
Use mental exercises
Instead of saying “if I exercise” or “if I quit,” change your language to “when.” By shifting your focus from possibility to reality, you’ll be more likely to adopt new healthy habits.
Angie McGrandlesLuxury expert