Fitness

Get fit and feel great! Explore easy-to-follow fitness content for practical tips, workouts, and motivation. Whether you’re a beginner or a fitness enthusiast, discover simple ways to boost your well-being. Find science-based information to help you make informed choices on your wellness journey and find joy in your fitness routine making it a sustainable and fulfilling part of your lifestyle.

  • Fitness

    How to Start Running When Overweight: A Guide for Beginners

    So, you’ve decided to start running. Brilliant choice! Whether it’s for weight loss, fitness, stress relief, or just proving to yourself that you can do it, I’m here to tell you: YES, YOU CAN.

    Now, if you’re carrying extra weight, I get it—running can feel intimidating.

    Maybe you’re worried about injuries, stamina, or looking out of place, or maybe you’re convinced you’ll collapse after 30 seconds. Trust me, I’ve been there. When I first started, I thought running was reserved exclusively for the super-fit.

    But here’s the truth—running is for EVERYONE, no matter your size, shape, or fitness level.

    And guess what? You don’t need to be thin to be a runner. You just need to start.

    This guide will help you get going the right way—without injuries, without embarrassment, and without quitting after one attempt. So, lace up, take a deep breath, and let’s get moving!

    Oh, and if you’re here because you’re trying to lose weight through running, don’t miss Running for Weight Loss: How to Maximise Fat Burn for a breakdown on how to burn fat efficiently while running.

    Table of Contents

    1. Forget What You Think a “Runner” Looks Like

    First things first—ditch the idea that running is only for slim, fast, athletic types. That’s a load of rubbish. Running is for anyone who wants to move their body, push themselves, and feel amazing while doing it.

    If you’re worried about judgment, let me tell you this—most runners are too busy trying to breathe to care what anyone else is doing. And if anyone dares to judge? That sounds like a ‘them’ problem!

    2. Start With Walking (Yes, Really)

    I know, I know—you came here to learn about running, not walking. But hear me out. If you’re starting from scratch, jumping straight into running is a surefire way to feel like you’re dying after 30 seconds.

    The best way to ease into it? A run-walk approach.

    • Walk briskly for 5 minutes to warm up.
    • Jog for 30 seconds to 1 minute, then walk for 2 minutes.
    • Repeat this cycle for 20-30 minutes.
    • Cool down with 5 minutes of walking.

    Gradually, you’ll increase the running time and shorten the walking breaks—until you’re running for longer periods without stopping.

    3. Get the Right Running Shoes (Your Knees Will Thank You)

    Running in the wrong shoes is like trying to hike a mountain in flip-flops. It’s a disaster waiting to happen. Proper running shoes are an absolute must, especially if you’re carrying extra weight—because your joints need all the support they can get.

    Here’s what to look for:

    • Cushioning to absorb impact and protect your knees.
    • Good arch support to prevent foot pain.
    • Wide fit options if you need extra space for comfort.

    If you’re not sure where to start, check out The Best Running Shoes for Beginners. Your feet, knees, and lower back will be grateful.

    4. Pace Yourself (Slow is Still Running!)

    One of the biggest mistakes beginners make? Going too fast, too soon. They sprint out of the gate, burn out in 60 seconds, and then decide running “just isn’t for them.”

    Let me be clear—speed does NOT matter right now. What matters is consistency. Run slowly. Slower than you think you need to. If you feel like you could go faster, you’re doing it right.

    Here’s a good rule:

    • If you can’t hold a conversation while running, slow down.
    • If you feel like you’re sprinting, slow down.
    • If you’re gasping for air, slow down.

    Speaking of gasping for air—if breathing is a struggle for you while running, check out Breathing Techniques for Running. Proper breathing makes a massive difference!

    📌 Pin this for later! ⬇

    start running

    5. Protect Your Knees & Joints

    Running can be tough on your knees—especially if you’re carrying extra weight. But that doesn’t mean you shouldn’t run. It just means you need to be smart about it.

    • Run on softer surfaces (grass, trails, treadmills) instead of hard pavement.
    • Strength train twice a week (squats and lunges will help stabilise your knees).
    • Stretch and foam roll after every run to keep your muscles loose.
    • Don’t ignore pain—if something hurts, rest and recover.

    If injuries are a concern, read How to Prevent & Recover from Running Injuries for a full guide on staying pain-free while training.

    6. Fuel & Hydrate Properly

    Running takes energy. If you’re under-eating or dehydrated, your runs will feel awful. Simple as that.

    • Pre-run snack: A banana, toast with peanut butter, or a protein shake.
    • Post-run: Replenish with protein + carbs (like eggs on toast or a smoothie).
    • Drink enough water! Dehydration = exhaustion, headaches, and feeling sluggish.

    And don’t fall into the trap of thinking “I ran, so I can eat anything.” Yes, fuel your body, but remember—you still need to be in a calorie deficit for weight loss. If you need help balancing fat loss and energy levels, check out Running for Weight Loss: How to Maximise Fat Burn.

    7. Most Importantly—Enjoy It!

    I know it sounds mad, but running can actually be fun. Once you stop seeing it as punishment and start focusing on how strong and capable you feel, everything changes.

    • Put on a boppy playlist or podcast.
    • Run somewhere beautiful (parks, trails, the beach).
    • Track your progress and celebrate small wins.

    And if you have a bad run? Shake it off. Progress isn’t about being perfect—it’s about showing up, even when it’s tough.

    The Ultimate Running Resource Hub – Everything You Need in One Place!

    Looking for the best running tips, training plans, gear recommendations, and nutrition advice? This is your one-stop guide to starting strong, improving performance, preventing injuries, and staying motivated. Whether you’re a beginner or looking to level up your runs, these posts will help you every step of the way!

    1. The Ultimate Running Guide: Tips, Training & Gear
    2. How to Build a Running Routine That You’ll Actually Stick To
    3. Common Running Mistakes Beginners Make (And How to Fix Them)
    4. How to Run When Overweight: A Guide for Beginners
    5. Running for Weight Loss: How to Maximise Fat Burn
    6. Running Nutrition: How to Fuel Your Runs Based on Your Goals
    7. Breathing Techniques for Running: How to Run Without Getting Winded
    8. How to Prevent & Recover from Running Injuries
    9. Best Running Shoes for Beginners

    Running Is for You, Too

    Running when you’re overweight isn’t just possible—it’s empowering. You’ll get stronger, fitter, and more confident with every step.

    Start slow, be consistent, listen to your body, and—most importantly—believe in yourself.

    If you want a structured approach, check out How to Build a Running Routine That You’ll Actually Stick To—because staying consistent is the real key to progress.

    Now, go on—lace up, take that first step, and prove to yourself just how strong you really are.

    📌 Pin this for later! ⬇

    start running
  • Fitness

    How to Stay Positive and Motivated on Your Fitness Journey

    Introduction

    If you’re here, it’s likely because you’re committed to improving your fitness, but struggle with how to stay positive and motivated. Positivity and motivation are key elements that can make or break your journey’s success. But, maintaining a positive mindset and staying motivated isn’t always easy. Life has a way of throwing obstacles in our path, and the allure of the sofa can sometimes overshadow the allure of the gym. So in this post, I want to discuss how a positive mindset can influence your progress, and how to stay motivated despite any setbacks you may face.

    LEARN THE BEST WAY TO STAY CONSISTENT WITH EXERCISE > Enjoy Movement: How To Find Fun In Every Workout

    The Importance of Learning How To Stay Positive and Motivated in Fitness

    Your mindset is the number one factor when learning how to stay positive and motivated. It’s not just about physical strength but also about mental resilience. A positive mindset can turn obstacles into opportunities and setbacks into stepping stones. By developing a mindset focused on growth and progress, you lay the foundation for success in achieving your fitness goals.

    Positivity and motivation are the keys to consistency and progress towards your fitness goals. When you approach your workouts with enthusiasm and determination, you’re more likely to stick to your routine, even on days when motivation isn’t at its highest.

    If you approach health and fitness goals with the wrong mindset, staying positive and motivated isn’t going to be easy. Life can throw a lot at us, and the road to success is usually dotted with challenges. From busy schedules and fatigue to self-doubt and plateaus, many hurdles can test your resolve. Learning to face these challenges with grace and resilience is key to maintaining your motivation and momentum.

    how to stay positive and motivated

    Set Clear and Achievable Goals

    Setting SMART Goals

    SMART goals give you clear direction, making sure that you have a clear target to aim for. By making your goals specific, measurable, achievable, relevant, and time-bound, you set yourself up for success and make it easier to track your progress along the way. I have an entire post dedicated to how to set SMART goals: Smart Weight Loss Goals: How To Make A Plan To Lose Weight

    Breaking Down Long-Term Goals into Smaller, Manageable Milestones

    Long-term goals can sometimes feel daunting, with no end in sight. That’s why it’s important to break them down into smaller and more manageable milestones. These will be like checkpoints along your journey, allowing you to celebrate small victories and stay motivated as you work towards your larger goals.

    Celebrating Progress Along the Way

    When chasing a goal, it’s easy to get caught up in the destination and overlook the journey. But every step forward, no matter how small, should be celebrated – you’ve made progress! Whether it’s a new personal best, completing an extra rep, or simply showing up and giving it your all when you didn’t feel like it, take the time to acknowledge and celebrate your progress. This will serve as fuel for your motivation, reminding you of how far you’ve come and inspiring you to keep pushing forward.

    celebrate small wins

    Find Your Why

    Before you start working towards your new goal, take a moment to reflect on why you want to achieve it. Is it to improve your health, give you more confidence, or feel better in your own skin? By understanding your underlying motivations, you’ll be able to stay committed when the going gets tough.

    Connect Your Goals to Deeper Motivations and Values

    My own 80lb weight loss journey was only successful because I found my intrinsic motivation, I found my ‘why’. Your goals should be more than just numbers on a scale or milestones in a workout plan – these are extrinsic motivations, and while they have their place, they’re not a reflection of your deeper motivations and values. Whether it’s for personal growth, a commitment to self-improvement, or wanting to feel a sense of accomplishment, tapping into intrinsic motivations keeps you moving forward, even if you hit hard times.

    LEARN MORE ABOUT MY WEIGHT LOSS JOURNEY! > How I Lost Over 80lbs: Tips For Starting A Weight Loss Journey

    Using Your “Why” as Fuel During Challenging Times

    Challenges are inevitable on any fitness journey. There will be days when motivation is low, progress feels slow, and obstacles seem to keep coming. During these times, it’s vital to reconnect with your “why” – the reasons that inspired you to start this journey in the first place. By tapping back into your intrinsic motivation and reminding yourself of your deeper purpose, you’ll find the resilience to push through the toughest of times and sustain your commitment for the long haul.

    find your why for weight loss

    Surround Yourself with Supportive People

    Starting a fitness, or weight loss journey can sometimes feel a bit isolating, but it doesn’t have to be that way. Surrounding yourself with a supportive network of friends, family, and like-minded people can make all the difference. Not only does a support system provide encouragement and motivation, but it also offers accountability and understanding during both the highs and lows of your journey.

    Your friends and family can be some of your most motivating sources of support on your fitness journey, but they can’t help if they don’t know what you need. Take the time to share your goals, challenges, and needs with those closest to you. This could be asking for encouragement, scheduling workout times that work around your family life and commitments, or simply sharing your progress and milestones. Involving your support system in your journey can strengthen your commitment and even encourage others to join.

    If you want to seek out more like-minded people, have a look for local fitness classes or join an online community that participates in challenges. This way you can find people who share your new passion for fitness and understand the challenges you may face along the way. Together, you can celebrate victories, offer support during setbacks, and hold each other accountable for your goals.

    group of people in gym while exercising

    Focus on the Process, Not Just the Outcome

    This was a big step in my own health and fitness journey and is one of the core values of Shape & Joy: Finding joy in the journey.

    In a world obsessed with end results, it’s easy to get caught up in the outcome. The number on the scale, the size of your muscles, or the time on the clock. But, true success lies not just in the destination but in the journey itself. By changing your mindset from obsessing over the end goal to embracing the process, you’ll find greater fulfilment and satisfaction in every step you take towards your fitness goals.

    Although you may think that you will find happiness when you reach a goal, the opposite is true. Studies have shown that happiness makes you successful rather than success making you happy.

    Every journey is made up of countless small victories – the extra rep, the improved form, the consistency of showing up day after day. Instead of fixating on the ultimate goal, take the time to celebrate the small wins along the way. Not only does this boost your motivation and morale, but it also reinforces positive habits and behaviours that contribute to long-term success.

    Setbacks are an inevitable part of any journey. But rather than only looking forward and seeing how far you have to go, look back and see how far you have come. When you can see the progress you’ve made, you will see there is no point in going back. Just keep moving forward and use setbacks as a chance to reflect on what went wrong and adjust your approach going forward.

    how to stay positive and motivated

    Incorporate Variety and Fun into Your Routine

    Exercise shouldn’t feel like a chore – it should be something you look forward to. When you enjoy your workouts, you’re more likely to stick to your routine and stay motivated in the long run. Find activities that bring you joy and make exercise feel like a reward rather than a punishment.

    Instead of sticking to the same routine day in and day out, mix things up by trying new exercises. From strength training and yoga to swimming and rock climbing, the options are endless. Not only does this prevent boredom and burnout, but it also challenges your body in new ways. Leading to better overall fitness and performance.

    Practice Self-Compassion and Patience

    When you hit a rough patch or encounter setbacks on your fitness journey, it’s important to extend the same compassion to yourself that you would to a close friend or family member. Instead of berating yourself for not meeting expectations, acknowledge your efforts and challenges with kindness. Offer yourself words of encouragement and understanding, knowing that setbacks are temporary detours, not permanent roadblocks.

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    how to practice self compassion

    Stay Consistent with Habits and Rituals

    In the fast-paced world we live in, it’s easy to expect immediate results from our efforts. However, sustainable progress requires time and consistency. Meaningful change doesn’t happen overnight but rather through small, consistent actions repeated over time. Embrace the journey, focusing on gradual improvement rather than quick fixes, and trust in the process knowing that every step forward, no matter how small, brings you closer to your goals.

    The Power of Building Sustainable Habits

    Consistency is the cornerstone of progress, and sustainable habits are the key to consistency. By establishing habits that align with your goals, you create a solid foundation for success. These habits, whether it’s a daily workout routine, a balanced nutrition plan, or prioritising adequate sleep, provide structure and stability, making it easier to stay on track even when motivation dips.

    SEE MY COMPLETE GUIDE ON HABIT FORMATION > Mastering Habit Formation and Behaviour Change For Your Health

    Creating a Routine That Supports Your Fitness Goals

    Design a routine that incorporates all aspects of your fitness journey, from workouts and meal prep to recovery and self-care. Tailor your routine to fit your lifestyle and preferences, ensuring it’s both realistic and sustainable in the long term. By sticking to a consistent routine, you’ll build momentum and make steady progress towards your goals.

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    how to stay positive and motivated

    How to Stay Positive and Motivated on Your Fitness Journey: Key Points To Takeaway

    • Positivity and motivation are crucial for fitness success, but maintaining them isn’t always easy.
    • A positive mindset can turn obstacles into opportunities and setbacks into stepping stones.
    • Setting SMART goals and breaking them down into smaller milestones is essential for progress.
    • Discovering your intrinsic motivation and using it as fuel during challenging times is key.
    • Surrounding yourself with supportive people and communicating your goals are vital for accountability and encouragement.
    • Focusing on the process, celebrating small victories, and learning from setbacks are crucial mindset shifts.
    • Incorporating variety and fun into your routine keeps exercise enjoyable and sustainable.
    • Practising self-compassion and patience during setbacks fosters resilience and perseverance.
    • Building sustainable habits and routines supports consistency and progress in the long term.

    How to Stay Positive and Motivated on Your Fitness Journey: Actions You Can Take

    1. Define Your “Why”: Spend 15 minutes reflecting on and writing down your intrinsic motivations for starting your fitness journey.
    2. Set SMART Goals: Write down three specific, measurable, achievable, relevant, and time-bound fitness goals for the next three months.
    3. Create a Milestone Plan: Break down each goal into weekly or bi-weekly milestones to track your progress.
    4. Join a Supportive Community: Find and join a fitness group or online community where you can connect with like-minded people for support and accountability.
    5. Schedule Regular Check-Ins: Set a weekly or bi-weekly reminder to review your progress, adjust your goals if needed, and celebrate your successes.
    6. Experiment with New Workouts: Commit to trying one new exercise or fitness class each week to keep your routine interesting.
    7. Practice Self-Compassion: Start a daily journaling practice where you write down one thing you’re proud of yourself for each day, no matter how small.
    8. Prioritise Consistency: Schedule your workouts and self-care activities in advance, treating them as non-negotiable appointments with yourself.
    9. Celebrate Small Wins: Create a reward system for yourself, treating yourself after reaching a milestone.
    10. Communicate Your Goals: Share your fitness goals with at least one supportive friend or family member, asking them to check in on your progress regularly.
    beginners running guide

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    Conclusion

    No matter what challenges lie ahead, know that you’re capable of overcoming them. Believe in yourself, stay committed to your goals, and never underestimate the power of positivity and determination. Your fitness journey is unique to you, so embrace the ups and downs, celebrate your victories, and remember that you’re capable of achieving anything you set your mind to. Knowing how to stay positive and motivated will allow you to keep pushing forward, stay focused, and most importantly, enjoy the journey. You’ve got this!

  • Fitness

    Workout Burnout: How To Find Joy and Balance

    Introduction

    Feeling drained before, during, or after workouts? Losing motivation to hit the gym or go for a run? These are all signs that you might be experiencing workout burnout. Finding joy and balance in our exercise routines is essential for our overall well-being. In this post, I want to talk about what workout burnout looks like, what causes it, and most importantly, how to overcome it. As well as how important it is to find an exercise you enjoy and provide tips for finding balance and kickstarting or reigniting your love for movement.

    workout burnout

    LEARN THE BEST WAY TO STAY CONSISTENT WITH EXERCISE > Enjoy Movement: How To Find Fun In Every Workout

    What Is Workout Burnout?

    Workout burnout isn’t just feeling tired after an intense session—it’s a state where exercise becomes a burden rather than a source of energy and joy. It’s when the passion for fitness fizzles out, and the gym feels more like a chore.

    It doesn’t happen out of nowhere. It often stems from overtraining, pushing yourself too hard without enough rest, or sticking to the same routine for too long.

    Common Signs of Workout Burnout

    • Constant fatigue and lack of energy, even after resting
    • Less or no motivation to exercise or reluctance to engage in workouts
    • Feeling irritable, moody, or easily frustrated during or after exercise
    • Experiencing frequent muscle soreness or lingering pain that doesn’t improve with rest
    • Plateauing or regressing in fitness progress even with consistent training
    • Difficulty concentrating or experiencing brain fog during workouts
    • Developing negative attitudes or thoughts towards exercise, like feeling overwhelmed or disinterested
    • Experiencing disruptions in sleep patterns or insomnia related to exercise stress
    • Loss of enjoyment or fulfilment in activities that you used to enjoy
    woman walking on pathway during daytime

    The consequences of workout burnout go further than just exercise performance, affecting many different parts of your health and well-being. Physically, it can lead to injuries. Mentally, it can contribute towards anxiety and depression*.

    *It is important to seek help if you’re struggling mentally for any reason.

    Types of mental health problems (External link)

    The Importance of Joy in Exercise

    When exercise feels like a fun experience rather than a chore, motivation comes naturally. You’re more likely to stick to your routine when you genuinely enjoy it. Joy fuels consistency, turning exercise into a habit rather than a task to check off your list.

    Enjoyable exercise releases endorphins, the body’s natural mood boosters, leaving you feeling happier and more content. It also creates a more positive mindset, reducing stress and anxiety levels while potentially improving your self-esteem and confidence.

    Joy in exercise varies from person to person. For some, it might be a dance class, while for others, it could be hiking in nature or playing a sport. Anything that brings a smile to your face and makes you forget you’re working out counts as a joyful activity. Experiment with different forms of exercise until you find what makes you eager and happy to move.

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    workout burnout

    Ways to Avoid Workout Burnout

    Mix-Up Your Routine

    Keep your workouts exciting and engaging by mixing things up. Try new activities, vary your intensity, and explore different environments. Cross-training not only prevents boredom but also prevents overuse injuries by giving specific muscle groups a break.

    Set Realistic Goals

    Setting lofty goals can be motivating, but they can also set you up for disappointment and burnout if you’re too ambitious. Break your long-term goals into smaller, achievable milestones. Celebrate your progress along the way, and adjust your goals as needed based on your changing fitness level and priorities.

    Practice Mindfulness and Listen to Your Body

    Tune in to your body’s signals. Learn to tell the difference between the discomfort of pushing your limits and the pain of overexertion. Incorporate mindfulness techniques like deep breathing and body scans into your workouts to stay present and aware of how your body is responding.

    man sitting on rock surrounded by water

    Incorporate Rest and Recovery Days

    Rest days are just as important as workout days. They give your body a chance to repair and rebuild, preventing burnout and injuries. Try more restorative activities like yoga, gentle stretching, or slower-paced walks on your rest days to support recovery without being sedentary (Although we all need a nice lazy day here and there!)

    Seek Social Support

    Surround yourself with supportive friends, family members, or workout buddies who share your fitness goals. Not only does exercising with others make workouts more enjoyable, but other people may notice if you’re pushing yourself too much.

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    Finding Balance in Your Exercise Routine

    Avoid the temptation to push yourself to the limit every time you exercise. Instead, aim for a balance between challenging workouts and getting enough rest. Alternate between high-intensity sessions and lower-intensity activities to prevent burnout and allow your body to recover properly.

    Try to avoid doing the same routine day in and day out. A consistent routine is needed to progress towards goals, but it doesn’t have to be static. Mix things up by adding a variety of workouts into your schedule that align with your goal. Include cardio exercises, strength training, flexibility work, and activities you enjoy.

    Listen to your body’s cues and rest when you need to. Schedule regular breaks throughout your week to give your muscles and mind a chance to recharge. Whether it’s a rest day or a light active recovery session, make time for rejuvenation to prevent fatigue and keep your energy levels high.

    Shift your focus from the end result to the journey itself. Instead of only focusing on achieving specific outcomes like weight loss or muscle gain, set process-oriented goals that highlight the actions and habits that lead to success. Celebrate the small victories along the way, like completing a challenge or mastering a new exercise technique.

    woman sitting on grey cliff

    Workout Burnout: Quick Summary

    • Recognising signs of workout burnout: persistent fatigue, lack of motivation, irritability, muscle soreness, plateauing progress, concentration difficulties, negative attitudes towards exercise, sleep disturbances, and loss of enjoyment in activities.
    • Causes of burnout: overtraining, lack of rest, repetitive routines.
    • Importance of joy in exercise: enhances motivation, releases endorphins, reduces stress and anxiety.
    • Strategies to avoid burnout: diversify your routine, set realistic goals, practice mindfulness, incorporate rest and recovery days, and seek social support.
    • Finding balance in your exercise routine: prioritize variety, balance intensity and rest, focus on process goals, and celebrate progress.
    • Conclusion: Exercise should be enjoyable and not a source of stress. By recognizing signs of burnout and implementing strategies to prevent it, you can sustain a lifelong commitment to fitness and well-being.

    Actions to Take and Habits to Change

    • Pay attention to signs of workout burnout, like fatigue, lack of motivation, and irritability.
    • Switch up your exercise routine to keep it engaging and prevent boredom.
    • Set realistic goals and celebrate small victories along the way.
    • Practice mindfulness during workouts and listen to your body’s signals.
    • Incorporate rest and recovery days into your schedule to prevent overtraining.
    • Seek support by exercising with friends or joining group activities.
    • Prioritise joy in exercise by choosing activities that make you feel good.
    • Focus on the process of exercise rather than just the outcomes.
    • Find balance by alternating between challenging workouts and restorative activities.
    • Celebrate your progress and achievements to stay motivated and positive.
    woman jumping on green mountains

    Workout Burnout: Conclusion

    Exercise should be a source of joy, not a source of stress. Whether it’s a gym session, going for a run, or trying out a new class, let your workouts fuel your body and uplift you. Enjoy the journey, celebrate your achievements, and remember that the most important thing is to move your body in a way that feels good for you. By using some of the tips in this post, you can prevent burnout and sustain a lifelong commitment to fitness.

  • Fitness

    Compound vs. Isolation Exercises: Design Your Perfect Workout

    Introduction

    Have you recently started weight training and want to know the best way to train different muscles? Should you focus on compound exercises or isolation exercises, or do you need help finding a balance between the two? Designing the perfect workout routine for yourself can be tough when you’re new to exercise. In this post I want to talk about compound vs. isolation exercises, what they are and the benefits of both – whether you’re aiming for strength, muscle definition, weight loss, or overall fitness.

    LEARN THE BEST WAY TO STAY CONSISTENT WITH EXERCISE > Enjoy Movement: How To Find Fun In Every Workout

    What Are Compound Exercises

    Compound exercises are exercises that work more than one muscle group at a time, and involve movement across two or more joints.

    Common Characteristics Of Compound Exercises

    • Multi-Joint Movements: Compound exercises involve movement at more than one joint, leading to a more comprehensive activation of your muscles. For example, squats engage your hips, knees, and ankles, working the quads, hamstrings, glutes, and lower back at the same time.
    • Functional Mimicry: A lot of compound movements mimic everyday activities and your natural body mechanics. This functional aspect makes compound exercises not only great for building strength but also for improving overall functionality in daily life.
    • High Intensity: Because you are using more muscle groups, compound exercises usually need more energy, resulting in a higher intensity workout. This can contribute to burning more calories and improving your cardio endurance.

    What Are Isolation Exercises

    Isolation exercises are designed to target and strengthen specific muscles independently. In contrast to compound exercises, which involve multiple muscle groups, isolation movements zero in on a single muscle group, offering a more focused and controlled approach to training.

    compound vs isolation

    Common Characteristics Of Isolation Exercises

    • Single-Muscle Focus: Isolation exercises isolate a specific muscle, emphasizing controlled movements that only engage that specific muscle group. An example would be the leg extension, which mainly targets your quads.
    • Precise Movements: Isolation exercises involve simpler, more direct movements that isolate the muscle being worked. The emphasis is on precision and deliberate muscle engagement.
    • Controlled Range of Motion: Isolation exercises allow for a more controlled range of motion, allowing you to concentrate on the targeted muscle without the interference of other muscle groups.

    The type of exercises you choose plays a big role in fat loss. Learn more about balancing your routine in Burn Fat Not Muscle.

    Compound VS Isolation Exercises: Key Differences

    The key differences between compound and isolation exercises starts with understanding the scope of muscle engagement in each category.

    1. Compound Exercises:
      • Engage Multiple Muscle Groups: Compound exercises involve various muscle groups working together during a single movement.
      • Comprehensive Activation: Movements like squats, deadlifts, and bench presses activate large muscle masses across multiple joints.
      • Holistic Development: These exercises contribute to overall strength and muscle development, promoting balance and symmetry in the body.
    2. Isolation Exercises:
      • Target Specific Muscle Groups: Isolation exercises focus on working a single muscle group at a time.
      • Precision Muscle Engagement: Movements like bicep curls, leg extensions, and lateral raises isolate and intensively work specific muscles.
      • Customizable Focus: Ideal for addressing specific weaknesses or imbalances and refining the definition of particular muscle groups.
    compound movements deadlift

    Looking to target your lower body? Check out my Leg and Glute Workout Plan for exercises you can do at home or at the gym.

    Advantages of Compound Exercises

    Increased Calorie Burn

    One of the standout advantages of incorporating compound exercises into your workout routine is the boost they provide to calorie burn and metabolic activity.

    • High Energy Expenditure: Compound exercises demand a higher energy expenditure during your workout. This increased intensity translates into burning more calories, making these movements effective if you’re aiming to lose weight or maintain a healthy body composition.
    • Elevates Metabolic Rate: Engaging in compound movements triggers a substantial metabolic response. Your body works harder to support the coordination of different muscle groups, leading to an elevation in your metabolic rate. This post-exercise boost can even continue burning more calories after you’ve finished your workout.

    Functional Fitness

    The benefits of compound exercises go beyond the gym, helping to improve functional fitness that directly impacts your day-to-day life.

    compound vs isolation exercises functional fitness
    • Mimics Real-Life Movements: Compound exercises often mimic natural, real-life movements. Squats copy the motion of sitting and standing, deadlifts imitate picking up objects from the ground, and bench presses mimic pushing actions. Functional fitness is crucial to overall wellbeing and longevity.
    • Enhances Joint Stability: Since compound exercises engage multiple joints, they contribute to improved joint stability. The coordinated effort need to perform the movements promotes better joint function, reducing the risk of injuries and improving overall joint health.

    Time-Saving

    If you don’t have a lot of time to workout, compound exercises come to the rescue as efficient time-savers. Think about squats – they work your legs, butt, and even your core all together. Because you’re hitting so many muscles in one go, you need fewer exercises to get a full-body workout. This not only saves you time but also makes your workout more effective.

    Advantages of Isolation Exercises

    Targeted Muscle Development and Definition

    compound vs isolation exercises for definition
    • Focused Muscle Engagement: Isolation exercises give special attention to individual muscles. Movements like bicep curls, tricep extensions, or leg curls isolate and intensely work one muscle at a time, enhancing its strength and promoting targeted growth.
    • Refine Aesthetic Appearance: Isolation exercises are particularly valuable for refining the appearance of your muscles. If you’re aiming for well-defined biceps, triceps, or other specific muscle groups, isolations are the go-to choice.

    Address Muscle Imbalances and Specific Weaknesses

    • Balancing the Equation: If you’ve noticed that certain muscles are weaker than others in strength or development, isolations can help to even things out.
    • Rehabilitation and Injury Prevention: Isolation exercises are gentler on joints and are often recommended if you’re recovering from an injury. They are a more controlled way of strengthening specific muscles, aiding in rehabilitation and reducing the risk of further injury.

    Compound vs. Isolation Exercises: Incorporating Both in Your Workout Routine

    workout structure

    The ideal ratio of isolation to compound exercises in a muscle-building routine varies depending on your own individual goals, preferences, and the specific muscles you want to target. But, a general guideline for a standard muscle building routine is to prioritise compound exercises, as they provide a strong foundation for overall muscle development and strength. Here’s a basic guideline to workout each muscle group (upper and lower body):

    • Compound Exercises:
      • Focus on compound exercises that target major muscle groups, like squats, deadlifts, bench presses, overhead presses, pull-ups, and rows.
      • Include 2-4 compound exercises per workout session.
    • Isolation Exercises:
      • Supplement your routine with isolation exercises to target specific muscle weaknesses or imbalances and to enhance muscle definition.
      • Include 1-2 isolation exercises per major muscle group targeted in your workout.
    • Frequency:
      • Aim for 2-3 workouts per week for each muscle group, and allow for rest and recovery. If you are short on time, include full-body workouts rather than split days.

    Tips for Beginners

    For complete fitness beginners, it’s important to choose appropriate exercise types to establish a solid foundation and prevent injury.

    • Compound Exercises for Beginners:
      • Compound exercises are more suitable for beginners as they engage multiple muscle groups, providing a better workout in a shorter time.
      • Focus on fundamental compound movements like bodyweight squats, push-ups, and assisted pull-ups to build a strong base of overall strength.
    • Isolation Exercises for Beginners:
      • While isolation exercises have their benefits, as a beginner it’s better to prioritise compound movements initially to improve core strength and coordination.
      • As you progress, you can gradually introduce isolation exercises to address specific muscle weaknesses or aesthetic goals.

    Once you know your workout types, it’s easier to make exercise a habit. I’ve shared more tips in 10 Simple Tricks for Exercise Habits.

    Gradually Incorporating Compound and Isolation Movements

    1. Start with Fundamentals:
      • Begin with basic compound movements that use body weight or light resistance, like bodyweight squats, push-ups, and assisted pull-ups.
      • Focus on proper form and technique before progressing to more complex exercises or heavy weights.
    2. Gradual Progression:
      • Gradually increase resistance (dumbbells, barbells) as your strength and form improve.
      • Start with lighter weights and gradually increase the load to allow your muscles and joints to adapt.
    3. Include Core Stabilization:
      • Start including exercises that enhance core stability, as a strong core is foundational for both compound and isolation movements.
    4. Address Weaknesses Mindfully:
      • As you become more comfortable with your routine, learn your specific muscle weaknesses or imbalances.
      • Introduce isolation exercises strategically to target those areas, but maintain a balance with compound movements to continue to build strength.
    5. Listen to Your Body:
      • Pay attention to how your body responds to different exercises. If you are in pain or feel uncomfortable, look at your form or ask for help.
      • Don’t try too much at once, allow your muscles and joints to adapt gradually.
    6. Seek Professional Help:
      • Think about working with a personal trailer, especially in the early stages of your fitness journey. They can provide personalised help, ensuring safe and effective progression.
    compound vs isolation exercises for beginners

    Tailoring Workouts to Personal Goals

    • Strength Goals:
      • If your goal is to build overall strength and power, compound exercises should be your priority. Movements like squats, deadlifts, and bench presses engage large muscle groups, giving you a solid foundation for strength development.
      • Prioritize lower rep ranges (4-8 reps) with heavier weights.
      • Supplement with isolation exercises for muscle balance.
    • Muscle Hypertrophy (Size) Goals:
      • If you’re aiming to increase muscle size (hypertrophy), a combination of compound and isolation exercises is effective. Compound movements initiate muscle growth, while isolation exercises target the development of specific muscle groups.
      • Use moderate rep ranges (8-12 reps) with lower weights to induce muscle hypertrophy.
    • Aesthetic and Definition Goals:
      • If aesthetics is your goal, you will benefit from a mix of compound exercises for overall muscle development and isolation exercises to enhance specific muscle definition. Tailor your routine based on the areas you want to enhance.
      • Focus on moderate rep ranges (8-12 reps) for compound movements and higher reps (12-15+) for isolation exercises.
      • Include cardio exercises for fat reduction and calorie burn.
    • Rehabilitation and Injury Prevention:
      • If your focus is on rehabilitation or injury prevention, incorporate more isolation exercises. These will allow for targeted strengthening of specific muscles without placing excessive stress on weakened joints.
      • Prioritise controlled movements with lighter resistance to avoid injuries.
    how to get strong for women beginners

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    Common Myths and Misconceptions of Compound vs. Isolation Exercises

    • Myth: Only Compound Exercises Build Real Strength:
      • Reality: While compound exercises are foundational for overall strength development, isolation exercises play their role in targeting specific muscles and addressing weaknesses. Both contribute to a well-rounded strength training routine.
    • Myth: Isolation Exercises Are Only for Bodybuilders:
      • Reality: Isolation exercises benefit everyone, not just bodybuilders or fitness fanatics. They help with muscle imbalances, aesthetic goals, and rehabilitation.
    • Myth: Compound Exercises Alone Are Sufficient for Aesthetics:
      • Reality: While compound exercises are great for overall muscle engagement, isolation exercises are key for working specific muscles and achieving aesthetic goals.

    Compound vs. Isolation Exercises: Conclusion

    To wrap up the compound vs. isolation debate, the key is to understand that both types of exercises bring unique benefits to your fitness journey. Compound exercises, like squats and deadlifts, build overall strength efficiently, engaging multiple muscles at once. Whereas, isolation exercises, like bicep curls and leg extensions, target muscle development and definition. The best approach is not to choose one over the other but to find the right balance for you. Whether you’re aiming for strength, aesthetics, or overall health and fitness, including a good mix of compound and isolation exercises ensures a well-rounded and effective workout routine. So, find what works for your goals, progress at your own pace, and enjoy your new found strength along the way.

    Do you lean more towards compound exercises, isolation movements, or enjoy both? Let me know in the comments below!

  • Fitness

    Enjoy Movement: How To Find Fun in Every Workout

    Introduction

    Are you looking for the one exercise that makes you want to get up and go? Many of us have been convinced that for exercise to be “effective”, it must be a hard, grueling workout. But this isn’t true. The most effective exercise is the one that brings you joy. It’s not about how many calories you burn or how sore your muscles feel the next day. It’s about finding an activity that resonates with you, something that makes you excited to move your body. Because when you actually want to workout, you are much more likely to be consistent with it – and consistency is key on a health and fitness journey! In this post, I want to discuss how you can learn to enjoy movement and make it a habitual, joy-filled part of your daily life.

    LEARN MORE ABOUT MY WEIGHT LOSS JOURNEY! > How I Lost Over 80lbs: Tips For Starting A Weight Loss Journey

    What Is Joyful Movement

    Joyful movement, put simply, means moving your body in a way that brings you joy. With joyful movement, any kind of movement is valid and should make you happy.

    Whether it’s dancing, hiking, a spin class, or playing a sport – the possibilities are as diverse as your interests. It’s not about adhering to a strict routine or set of rules but discovering what resonates with you on a personal level.

    The beauty of joyful movement is in its inclusivity; there’s no one-size-fits-all approach.

    This concept challenges the opinion that effective exercise has to be intense and exhaustive. Instead, it encourages you to redefine fitness success. Success is not just about achieving physical goals but about fostering a positive relationship with movement that lasts a lifetime. With joyful movement, there’s no room for judgment or comparison. It’s about finding activities that make you feel alive, happy, and connected to your body.

    woman holding red rope

    When you enjoy movement, it becomes a big motivator, making you look forward to each session. Unlike the dread that you may associate with other forms of exercise, activities that bring you joy create an intrinsic motivation to stay consistent.

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    Redefining Exercise To Enjoy Movement

    It’s easy to fall into the trap of viewing exercise as a necessary evil – a chore that must be endured to reach an end goal. But by moving away from the mindset that exercise is an obligation, you open yourself up to a world of possibilities where movement becomes a source of pleasure rather than a checkbox on your to-do list.

    Rather than approaching exercise with a sense of duty or guilt, reframe it as an opportunity to nurture your body. Think of it as a way to invest in your well-being, not as a punishment. When seen as a positive opportunity, workouts can become a way to prioritise self-care and self-love.

    Learning to enjoy movement involves making a conscious effort to infuse positivity into each exercise session. Instead of focusing solely on the end goal or results, make the journey itself a joyful experience.

    woman sitting on yoga mat with in front of girl during daytime

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    Discover Your Joyful Workout

    1. Your Personal Interests:
      • Identify types of physical activities that genuinely make you happy.
      • Think about past experiences or hobbies that involved movement and made you happy.
    2. Explore Preferred Environments:
      • Reflect on surroundings that improve your mood and happiness.
      • Determine if you prefer outdoor spaces, fitness studios, or the comfort of your own home.
    3. Experiment with Traditional and Alternative Activities:
      • Try a variety of traditional exercises like cardio or weightlifting.
      • Explore alternative activities like dancing, rock climbing, or boxing.
    4. Attend Group Classes and Solo Workouts:
      • Try out different group classes to gauge social preferences.
      • Dedicate time to solo workouts to see if you prefer working our alone.
    5. Take Note of Enjoyable Moments:
      • Pay attention to specific aspects of activities that you enjoy the most.
      • Identify the moments within a workout that make you feel fulfilled and satisfied.
    6. Mix and Match:
      • Create your own routine by combining activities that you enjoy.
    7. Listen to Your Body:
      • Pay attention to how your body responds to different forms of movement.
      • Adjust your routine based on what feels comfortable, challenging, and enjoyable.
    8. Seek Variety and Novelty:
      • Stay open to trying new activities to keep your routine fresh and exciting.
      • Introduce variety to stop boredom and maintain long-term interest.
    9. Evaluate Consistency and Motivation:
      • Assess which activities make you consistently excited to work out.
      • Choose movements that boost motivation and contribute to a sustainable routine.
    10. Adjust and Refine:
      • Regularly reassess and adjust your joyful movement choices to align with changing interests.
    woman floating on body of water

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    Infusing Fun into Your Routine

    Sometimes it can be hard to find a way to enjoy movement. Or maybe you have a specific goal requiring you to train consistently and you want to make it more fun. In either scenario, you can find small ways to make the exercise more enjoyable.

    • Music, Podcasts, or Audiobooks During Exercise: Create playlists filled with your favorite songs, find podcasts that keep you engaged, or listen to audiobooks. The right soundtrack can change the atmosphere, making your workouts not just a physical activity but a small escape for some me-time.
    • Challenges and Rewards: A personal source of enjoyment for me is to introduce challenges and rewards. Set achievable goals, whether it’s increasing the duration of your workout, mastering a new exercise, or hitting a certain step count. Reward yourself with small incentives, creating a sense of accomplishment and turning your routine into a personal challenge.
    • Try New Activities: Introduce variety into your routine. Experiment with activities you’ve never tried before – It keeps things interesting but could also help you find a new passion.
    • Break Routine with Spontaneous, Enjoyable Exercises: Let spontaneity play a role in your workouts. If you planned an indoor yoga session but the weather is nice, go for an outdoor adventure. Go with how you feel in the moment.
    enjoy movement

    Building a Supportive Community

    Having a supportive environment when exercising is important for several reasons, all of which contribute to a more positive fitness journey.

    A supportive environment provides a constant source of motivation. Whether it’s the encouragement of friends, the combined efforts of a fitness class, or the shared goals of an online community, having people cheering you on can make all the difference when it comes to how much you look forward to working out.

    Exercising in a supportive environment allows you to share your experiences, both highs and lows, with like-minded individuals. This sense of shared journey fosters a feeling of understanding and solidarity, making the challenges more manageable and the victories more enjoyable. This contributes to your emotional well-being. The positive interactions, encouragement, and shared achievements can boost your mood, reduce stress, and create a more positive association with exercise.

    man in black t-shirt and black shorts running on road during daytime

    Overcoming Challenges To Enjoy Movement

    It’s important to come to terms with the fact that not every workout will unfold flawlessly. Life has it’s ups and downs, and so does a health and fitness journey. Some days, tiredness may set in, motivation might dip, or unexpected disruptions might come up. Embracing the imperfections of your fitness routine is an important step in building a resilient mindset. Instead of viewing hiccups as setbacks, think of them as opportunities for growth and adaptation.

    • Dealing with Fatigue or Low Motivation: There are days when fatigue or low motivation may disrupt your workout plans. In these moments, it’s OK to listen to your body and allow yourself flexibility. Try some lighter exercises, like a low-impact yoga session, or go for a walk. Or maybe you simply need to rest – as soon as you start to dread a workout, it’s time to re-evaluate!
    • Adapting to Unexpected Changes in the Workout Plan: Instead of letting disruptions discourage you, embrace the opportunity to adapt. You can choose a shorter, high-intensity workout, break your routine into smaller sessions throughout the day, or try a quick YouTube workout. Find solutions that suit your circumstances without sacrificing the joy of movement.

    Exercise doesn’t have to feel like a chore. I’ve got more fun workout ideas in 7 Joyful Movement Ideas to keep you moving.

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    Celebrating Milestones

    Easily the best way to incorporate more joy into your fitness journey is to take time to pause and acknowledge the milestones you achieve along the way.

    enjoy movement

    Whether it’s running or walking an extra mile, mastering a new yoga pose, or consistently hitting your workout goals, every achievement, big or small, deserves recognition. Celebrating personal milestones is not just about reveling in your accomplishments; it’s a big motivator that fuels your commitment to a joy-filled fitness journey.

    The journey to better health is a series of steps, and each little step forward is a victory worth celebrating. Recognising progress, no matter how small, will help to maintain motivation and a positive mindset. Whether you’re getting stronger, building endurance, or flexibility, take a moment to appreciate your progress!

    Ways To Track And Celebrate Progress

    1. Reward Yourself with a Treat: Treat yourself to something that you wouldn’t normally buy when you reach a fitness milestone.
    2. Create a Fitness Scrapbook or Journal: Document your fitness journey by creating a scrapbook or journal (physical or digital works!). Include photos, notes about your achievements, and any challenges you’ve overcome. It’s a tangible way to reflect on your progress and keep you motivated when times are tough.
    3. Take on a New Fitness Challenge: Challenge yourself further by setting a new fitness goal. It could be mastering a more advanced exercise, participating in an event, or trying a new sport. The challenge becomes both a celebration of your current achievements and a motivator for future ones.
    4. Create a Visual Display of Achievements: Showcase your fitness achievements openly. Create a vision board with pictures, quotes, and symbols representing your goals and accomplishments. Display it in a prominent place as a constant reminder of your progress.
    5. Try a Virtual Fitness Challenge: Participate in a virtual fitness challenge like Race At Your Pace. Or make it a competition with a FitBit challenge with friends.
    6. Performance Metrics: Track key performance metrics, like increased weights, longer distances, or faster times. Whether you’re lifting heavier weights, running longer distances, or improving your endurance, these concrete metrics provide tangible evidence of your achievements. Just don’t get too caught up in numbers!
    brown pencil on white book page

    43 Joyful Movement Ideas

    Obviously whether an exercise is enjoyable or not depends on you, but here are some ideas for some fun workouts to try:

    1. Dancing
    2. Hiking
    3. Jump Rope
    4. Beach Yoga
    5. Cycling
    6. Trampoline Class
    7. Rollerskating
    8. Beach Volleyball
    9. Kayaking
    10. Rock Climbing
    11. Stand-up Paddleboarding
    12. Zumba
    13. Gardening
    14. Swimming
    15. Picnic and Outdoor Games
    16. Hula Hooping
    17. Nature Walks
    18. Aerial Hoop/Yoga
    19. Canoeing
    20. Skateboarding
    21. Pilates
    22. Kickboxing
    23. Martial Arts Class
    24. Boxing
    25. Water Aerobics
    26. Obstacle Course
    27. Horse Riding
    28. Belly Dancing
    29. CrossFit
    30. Indoor Trampoline Park
    31. Paddleboard Yoga
    32. Surfing
    33. Power Walking
    34. Rafting
    35. Puppy or Kitten Yoga (Do your research and make sure it’s ethical!)
    36. Trail Running
    37. Stair Climbing
    38. Beach Football
    39. Barre Fitness
    40. Fencing
    41. Water Skiing
    42. Windsurfing
    43. Indoor Climbing Gym
    enjoy movement

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    If you’re curious about running but unsure where to start, I’ve got tips for you in How to Run When Overweight.

    Enjoy Movement: Conclusion

    As you work on your fitness journey, learn to view movement not as an obligation but as a source of happiness and fulfillment. Embrace the possibilities that joyful movement offers, and let each workout be a celebration of what your body can do.

    Your fitness journey is a personal one, and as you continue to embrace movement with joy, stay optimistic that the path ahead holds not only physical health but a better sense of well-being. Remember, the joy is not just in the destination but in every step and every movement along the way.

    Do you enjoy movement? Have you found an exercise that you genuinely find fun in? Let me know in the comments below!

  • Fitness, Weight Loss

    Is Diet or Exercise More Important For Weight Loss?

    Is Diet or Exercise More Important For Weight Loss?

    Alright, let’s settle this once and for all—what’s more important for weight loss, diet or exercise? You’ve probably heard the classic line, “You can’t outrun a bad diet,” but is it actually true?

    Spoiler alert: Yes.

    Now, before you throw your trainers in the bin and start living off lettuce, let’s break it down properly. Because while diet does most of the heavy lifting, exercise still plays an important role—just not in the way you might think.

    Table of Contents

    Why You Can’t Just Rely on Exercise

    Picture this: you are aiming for a daily calorie deficit of 500 calories to lose weight.

    You have two options:

    1. Eat 500 fewer calories
    2. Burn 500 extra calories through exercise

    Burning 500 calories through exercise is no joke. Depending on your weight and fitness level, that could mean an hour of high-intensity cardio every single day. Not exactly realistic if you are just starting out.

    On the other hand, cutting 500 calories from your diet could be as simple as skipping that sugary coffee, passing on a handful of biscuits, or swapping your evening takeaway for a home-cooked meal. Much easier and much more sustainable.

    But this is not about all or nothing. You do not have to rely entirely on diet or exercise. The best approach is to do a bit of both.

    Try reducing your intake by 400 calories and burning 100 calories through movement. Or maybe a 300/200 split works better for you. The goal is to find a balance that you can actually maintain long-term.

    Why Diet is the Real MVP

    Food is fuel. If you are constantly filling up on highly processed, low-nutrient foods, no amount of exercise will fix it.

    A solid diet:

    • Gives your body the nutrients it actually needs
    • Helps control blood sugar and energy levels
    • Supports weight loss without making you feel like you are punishing yourself

    Exercise is brilliant for heart health, strong bones, and mental well-being, but if you are regularly overeating, exercise alone will not be enough to create a calorie deficit.

    Have you ever smashed a tough workout, then felt like you had earned a huge meal afterwards? This is where exercise alone can be a tricky tool for weight loss. It is easier to consume excess calories than it is to burn them off.

    📌 Pin this for later! ⬇

    diet or exercise

    Want to Maximise Your Results? Change Your Lifestyle, Not Just Your Workout

    Weight loss is not about going hard in the gym for two weeks and then quitting because you are exhausted. It is about creating a lifestyle that is actually sustainable.

    Here is what will actually make a difference:

    • Find exercise you enjoy – If you hate running, do not run. Try lifting weights, dancing, swimming, or yoga. The best workout is the one you will actually do.
    • Eat real food – More protein, more fibre, fewer ultra-processed foods. Balance is the key, not restriction.
    • Practise mindful eating – Eat slowly, control portions, and actually enjoy your food rather than eating on autopilot.
    • Sleep, stress, and hydration matter – Poor sleep and high stress levels can disrupt your hormones and make weight loss much harder. Staying hydrated helps prevent your body from mistaking thirst for hunger.

    How to Lose Weight Without Thinking About It

    The easiest way to lose weight is to make small changes that become second nature over time.

    Here are fifteen simple habit changes to get started:

    1. Drink more water before meals
    2. Swap sugary drinks for low-calorie options
    3. Stop eating in front of the TV
    4. Add an extra serving of vegetables to every meal
    5. Use smaller plates to help with portion control
    6. Walk for ten minutes after meals
    7. Keep healthy snacks within reach
    8. Eat protein with every meal to stay fuller for longer
    9. Cut back on ultra-processed foods
    10. Swap deep-fried foods for grilled or baked alternatives
    11. Get at least seven hours of sleep every night
    12. Learn to manage stress levels, as cortisol can make weight loss harder
    13. Meal prep so you always have healthy options available
    14. Track your progress, but do not obsess over the scale
    15. Be patient – real results take time, but they last

    Do all of these overnight? No. But start with one or two, and over time, they will add up to real results.

    Struggling With Weight Loss? Here’s What to Do Next

    If you feel like you are doing everything right but still not losing weight, do not panic.

    • Reassess your approach – Are you actually in a calorie deficit? Are you tracking accurately?
    • Get support – A dietitian, coach, or even a workout buddy can make a massive difference.
    • Manage stress and sleep – Your hormones play a bigger role in weight loss than most people realise.
    • Be consistent – One bad day does not ruin everything. Keep going.

    Most importantly, be patient. Quick fixes never last, but small, consistent changes do.

    Want to Unlock Your Best Metabolism? Check Out These Must-Read Posts!

    Take control of your metabolism, optimise your nutrition, and finally see real results. Whether you’re looking to burn fat, boost energy, or fix a sluggish metabolism, these posts have you covered!

    The Bottom Line: Diet Wins, But Exercise Helps

    If your goal is weight loss, your diet is doing most of the work. Exercise is great for your health, mood, and muscle tone, but if you are eating more than you burn, the scale will not budge.

    So, what is the winning formula?

    • A balance of diet and exercise that fits your lifestyle
    • Small, repeatable habits that lead to long-term success
    • Progress over perfection – consistency beats extremes every time

    Weight loss does not have to be complicated. Nail your nutrition, move your body, and build habits you can actually stick to. That is the real secret.

    Now, do you struggle more with diet or exercise? What has been the biggest challenge in your weight loss journey? Let’s talk.

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    diet or exercise
  • Fitness, Wellbeing

    The mental health benefits of hiking and being in nature this spring

    Introduction

    Spring is the perfect time to reset and refocus on our mental and physical well-being. If you’re looking for a way to give your mental health a boost, why not start hiking? Not only is it a great way to stay fit, but spending time in nature can also alleviate stress, anxiety, and depression.

    In this post, we’ll explore the mental health benefits of hiking, including increased exposure to sunlight and fresh air, lower stress levels, reduced symptoms of anxiety and depression, and improved mood and overall well-being.

    So, slip on your hiking shoes and join us on a journey to better mental health!

    Increased exposure to sunlight and fresh air

    Spending time in nature provides increased exposure to sunlight and fresh air. Studies have shown that sunlight can help improve mood and increase the body’s production of vitamin D, which is essential for bone health. Sunlight can also play a role in our mood regulation – natural light helps in regulating our circadian rhythm, which is essential for maintaining healthy sleep patterns, reducing symptoms of anxiety and depression, and maintaining hormonal balance.

    Getting fresh air has many different benefits including strengthening your immune system, helping to decrease respiratory problems, improving overall cognitive function and even helping with your digestive system.

    By spending time outdoors and hiking, you not only get to enjoy the beautiful scenery but also reap the benefits of increased sunlight and fresh air.

    Quick Read:

    • Sunlight plays a role in our mood regulation and helps to maintain hormonal balance
    • Sunlight increases our production of Vitamin D, which is important for bone health
    • Getting enough fresh air can improve cognitive function, improve digestive health, improve immune system and many other benefits

     Lower stress levels and cortisol production

    By spending time outdoors and hiking, you can also experience lower stress levels and cortisol production. Cortisol is a hormone that the body produces in response to stress, and high levels of cortisol over extended periods can have negative effects on both physical and mental health.

    Luckily, studies have shown that spending time in nature, even for only 20 minutes, can help lower cortisol production and stress levels, leading to improved well-being.

    So, not only can hiking provide a temporary escape from the stresses of daily life, but it can also have more long-lasting benefits for mental health.

    Quick Read:

    • Corsitol is the stress hormone
    • Spending time outdoors can lower stress levels by reducing cortisol production
    • Just 20 minutes a day outside can lower cortisol production

    Reduced symptoms of anxiety and depression

    In addition to lower stress levels and cortisol production, hiking and spending time in nature have also been linked to a reduction in symptoms of anxiety and depression.

    Studies have shown that being in nature can lead to improved mood and reduced feelings of anxiety and depression. This is likely due to a combination of factors, including the calming effects of nature, the increased exposure to natural light, and the release of endorphins during physical activity.

    Hiking can also give you a sense of accomplishment, by going a little bit further, a little bit higher and seeing improvements to your fitness levels along the way.

    By incorporating regular hikes into your routine, you may be able to improve your overall mental health and reduce the impact of anxiety and depression.

    Quick Read:

    • Hiking spending time in nature is linked to a reduction in depression and anxiety
    • Nature has a calming effect on us
    • Hiking gives a sense of accomplishment

    Getting Started

    Here are some tips to get started with hiking for complete beginners:

    • Start with easy hiking trails that match your fitness level – look for short and fairly flat walking trails to start with
    • If you’re going to invest in anything, invest in a good waterproof pair of hiking shoes or boots!
    • Bring plenty of water and snacks
    • Get a map or download a trail app and familiarize yourself with the trail
    • Hike with a friend or group for safety and fun
    • Take breaks if you feel tired or need to catch your breath – take this time to appreciate the views!
    • Leave no trace and respect nature – don’t leave any rubbish anywhere
    • Have fun and enjoy the beautiful outdoors!

    Conclusion

    Hiking and spending time in nature have a significant impact on our overall mood and well-being. Taking a break from our busy schedules and spending time in the serenity of nature helps to reduce stress and fatigue. When we are out in the open, we tend to feel more relaxed, refreshed, and positive.

    Studies have shown that spending time in nature and hiking can bring about a sense of calmness, tranquillity, and happiness. It provides us with a break from the constant stimuli of technology and urban life, allowing us to focus on the present moment, and increasing feelings of gratitude and appreciation.

    As mentioned above, another benefit of hiking is the release of endorphins—the feel-good hormones that are generated by physical activity. According to research, physical exercise can help alleviate symptoms of anxiety or depression, boost self-esteem, and improve overall mood. When we engage in physical activities such as hiking, our body releases endorphins that are responsible for creating a sense of euphoria or happiness.

    Therefore, incorporating regular hikes into your routine can significantly improve your overall mental health, reduce anxiety and depression symptoms, and provide an overall sense of well-being.

    So, why not plan a hiking trip this spring with your friends or family and enjoy the mental and physical benefits that nature has to offer?

  • Fitness

    10 Simple Tricks for Making Exercise a Daily Habit

    Introduction

    Exercising regularly can be a challenge, but with these 10 simple tricks, you can make physical activity a part of your daily routine.

    We all know that staying active is important and the benefits to our physical, mental and overall health are numerous, but turning it into a habit isn’t always easy. Whether the idea of hitting the gym gets your heart racing with excitement or dread, you can trick your mind and body into making exercise a healthy, daily habit.

    In this post, you can expect to learn practical tips and tricks, such as setting measurable goals and creating rewards, to help you form your ideal exercise routine and start incorporating regular physical activity into your life. Let’s get started!

    One of the most common mistakes people make when trying to establish an exercise routine is starting too big. It’s easy to get excited and set overly ambitious goals, but doing so can actually be counterproductive.

    Instead of trying to run a marathon on your first day, start with something small and achievable. Maybe that means taking a 10-minute walk, or completing a 15 minute morning yoga session. Whatever it is, make sure it’s something that you can realistically incorporate into your daily routine. By starting small, you’ll build momentum and set yourself up for long-term success.

    Remember, building a daily exercise habit takes time and effort. But by starting small and building upon habits, you can effortlessly incorporate exercise into your routine.

    Find an Accountability Partner

    Another strategy for making exercise a daily habit is to find an accountability partner. Having someone to check in with and hold you responsible can be incredibly helpful in sticking to your fitness routine. Whether it’s a friend, family member or personal trainer, choose someone who shares your fitness goals and interests. Scheduling regular workout sessions together can help you stay motivated and committed to your exercise plan. Plus, it can be a lot more fun to work out with a friend than going it alone!

    Making exercise a daily habit is just one way to improve your life. Check out other small habits that can make a big difference in Daily Habits to Improve Your Life.

    Create a Schedule

    Once you have found an accountability partner, the next step towards making exercise a daily habit is creating a schedule that works for you. It’s important to consider your lifestyle and commitments, so that you can identify the best time of day to fit in your workouts. Whether you’re an early riser or a night owl, try to choose a consistent time that you can commit to every day.

    Plan your workouts ahead of time and put them on your calendar, just like you would any other appointment or meeting. Treat exercise like a non-negotiable part of your day, and make it a priority. This will help you stay accountable and motivated, even on days when you’re feeling tired or unmotivated.

    Creating a schedule can also help you avoid skipped workouts or missed appointments. When you have a set time and date for your workouts, it’s easier to plan your day around them and avoid scheduling conflicts. Plus, it can bring a sense of structure and routine to your day, which can be especially beneficial for those who struggle with consistency.

    By taking the time to create a schedule that works for you, you’re setting yourself up for success in building a daily exercise habit.

    Staying healthy isn’t just about working out—there are other habits you can incorporate into your routine. I’ve shared more in 15 Good Habits for a Healthier Life.

    Make It Fun

    To make exercise a daily habit, it’s important to enjoy the process. When you’re having fun during your workouts, it’s more likely that you’ll stick to your routine and make exercise a part of your daily life. One way to make your workouts more enjoyable is to mix them up and try new activities. For example, if you’re usually a runner, why not try a dance class or join a sports league? By exploring different types of exercise, you may find something that you truly love and look forward to each day.

    Another way to make exercise fun is to bring a friend along. Working out with a partner not only adds a social aspect to your routine, but it can also provide some healthy competition and motivation. You and your friend can challenge each other to try new exercises or reach new goals, making your workouts more exciting and engaging.

    Also, consider incorporating music or other forms of entertainment into your workouts. Create a playlist of your favourite songs, listen to an audiobook or podcast, or even watch a TV show while you exercise. This can help time fly by and make your workouts feel less like a chore.

    By making exercise more enjoyable, you’re more likely to stick to your routine and make it a daily habit.

    Track Your Progress

    Tracking your progress is an essential part of making exercise a daily habit. It allows you to see how far you’ve come and provides motivation to keep going. Keep a record of your workouts in a journal, an app, or on a calendar. You can include the distance you covered, the number of reps you completed, or the time you spent exercising. Seeing a visual representation of your progress can keep you motivated and help you stay on track.

    Additionally, tracking your progress can help you identify patterns and make adjustments to your routine. You may notice that you’re consistently struggling with a particular exercise or that you’re not seeing results in a certain area. This information can help you modify your workouts and make them more effective.

    As mentioned before, making exercise enjoyable is crucial for establishing a daily habit. Tracking progress can improve the enjoyment factor by allowing you to celebrate small victories along the way. Whether it’s running a little further, lifting a bit more weight, or seeing your muscles develop – acknowledging your achievements can help you stay motivated and excited about your workouts.

    Set Realistic Goals

    In addition to tracking progress, setting realistic goals is another critical component of making exercise a daily habit. While it’s tempting to aim for the stars, setting unrealistic goals can lead to frustration and disappointment, ultimately derailing your routine.

    Instead, start with small, achievable goals that align with your fitness level and schedule. For example, committing to a 10-minute workout each day is more attainable than aiming for an hour-long intense gym session, especially if you’re new to exercise or have a busy schedule.

    As you meet these small goals, gradually increase the difficulty and duration of your workouts. By creating achievable goals that offer a sense of accomplishment, you’ll be more likely to stick to your routine.

    Setting realistic fitness goals can help you overcome common obstacles such as lack of motivation or feeling overwhelmed by the challenge.

    It’s all about consistency! If you’re struggling to make exercise a habit, my post on Consistency Over Motivation will give you some tips to stay on track.

    Overcome Common Obstacles

    Setting realistic fitness goals can help you overcome common obstacles that may hinder your ability to stick to your exercise routine. Lack of motivation is one of the primary barriers that prevent individuals from reaching their fitness goals.

    Feeling overwhelmed by the challenge is another obstacle that many people face. One effective strategy to overcome this is to break down your workout routine into smaller, more manageable tasks. So again, focus on small segments of exercise rather than 1-2 hours. You can even scatter 10 minute exercises throughout the day.

    Lack of time is another obstacle that can prevent many from sticking to their exercise routine. Try integrating physical activity into your daily routine, such as walking or biking to work instead of driving. By making fitness a part of your daily routine, you can easily overcome this obstacle.

    Reward Yourself

    Staying committed to your exercise routine can be tough, but by rewarding yourself for your hard work, you can increase your motivation and make staying on track easier.

    Set achievable goals for yourself, such as working out three times a week, and reward yourself with something you enjoy, like a nice bunch of flowers or a candle. This positive reinforcement will encourage you to keep going and make exercise a regular habit in your life. Avoid rewarding yourself with food, this enforces a negative mindset that you have to “earn” food, you should be able to eat all food in moderation.

    Mix It Up

    To avoid getting bored with your exercise routine, it’s important to mix it up and try new activities. Not only will this keep things interesting, but it will also challenge your body in new ways and prevent plateaus. Consider trying a new fitness class each month, going for a hike in a different location, or incorporating new strength training moves into your routine.

    By switching things up and keeping your body guessing, you’ll continue to see progress and stay motivated to stick with your exercise routine.

    Make Exercise a Priority

    It’s easy to let other obligations and responsibilities take priority over exercise. However, if you truly want to make exercise a daily habit, it’s important to prioritize it in your schedule. This may mean waking up earlier, saying no to other activities, or even scheduling exercise as an appointment on your calendar.

    By making exercise a priority, you’ll be more likely to stick with it and less likely to let other things get in the way. But remember that exercise should always add to your life and not take away, so make sure to schedule it in at the best times for you.

    Of course, there will still be days when unexpected events or emergencies arise. On those days, you may need to adjust your schedule or find creative ways to fit in a workout. But by consistently making exercise a priority in your daily life, you’ll be setting yourself up for long-term success and a healthier lifestyle.

    Conclusion

    Regular exercise is the key to leading a healthy lifestyle and is often easier said than done. Thankfully, with a few simple tricks you can form an exercise habit that sticks.

    From creating a schedule to having a workout buddy, the 10 simple tricks discussed here will help you make exercise a daily habit. It won’t always feel easy, but with a bit of self-discipline and commitment it is doable.

    So, if you’re ready to make a lifestyle change, start small, take it one day at a time, and make exercise a priority!

  • Fitness, Nutrition, Weight Loss

    Burn Fat Not Muscle: 3 Steps To Successful Weight Loss

    Introduction

    When on a weight loss journey, how can you ensure you are burning fat and not muscle? And why does it matter? Achieving sustainable weight loss goes beyond what you see on the scales and there is a significant relationship between muscle preservation and lasting fat loss. In this post, I want to discuss the importance of maintaining muscle mass, and how to ensure you burn fat not muscle.

    LEARN MORE ABOUT MY WEIGHT LOSS JOURNEY! > How I Lost Over 80lbs: Tips For Starting A Weight Loss Journey

    The Importance Of Retaining Muscle

    Maintaining muscle mass is important to not only long term weight loss success, but also your health in general. Muscles help to support skeletal structure, allowing you to move and stay active, protect internal organs and keep joints stable. This is especially important as you age. Research shows that after age 30, we naturally begin to lose up to 3% to 5% of our muscle mass per decade.

    When talking specifically about weight loss, how much muscle you have directly impacts your TDEE (total daily energy expenditure). TDEE is essentially the total number of calories your body needs in a day to function, and it’s made up of your basal metabolic rate (BMR), physical activity, and the thermic effect of food. Your BMR is the calories your body burns at rest, the energy it needs for basic functions, like breathing, circulating blood, maintaining body temperature, and all the behind-the-scenes tasks that keep you alive.

    lose fat not muscle

    Muscle mass is more metabolically active than fat, meaning it demands a higher energy expenditure just to maintain itself. Basically, the more muscle you have, the more calories your body needs to sustain that muscle, even when you’re at rest. So the more muscle you have, the more calories you burn.

    Understanding the difference between weight loss and fat loss is crucial. Learn more in my post on Weight Loss vs. Body Fat Loss.

    Metabolic Adaptation

    Retaining muscle mass is a key aspect of preventing metabolic adaptation during weight loss. Metabolic adaptation, where the body adjusts its energy expenditure in response to changes in calorie intake, can lead to a reduction in the number of calories burned at rest. But, by holding onto your muscle mass, along with other tactics, you can counteract this effect.

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    1. Stay in a Small Calorie Deficit

    If you aren’t eating enough food – your body, in its adaptive nature, might switch from burning primarily fat to tapping into muscle for energy. It’s a survival mechanism – a recognition that muscle tissue demands more energy to maintain. So when faced with insufficient calorie intake, your body may perceive this as a signal to prioritise essential functions and start breaking down muscle for energy, a more metabolically active tissue compared to fat.

    Ideally, you should aim to reduce your daily calorie intake by a maximum of 20% or around 500 calories. This moderate reduction allows for gradual and sustainable weight loss while providing your body with the necessary fuel it needs to preserve muscle mass. By staying within this balanced deficit, you send a signal to your body that it can rely on stored fat for energy without jeopardizing vital muscle tissue.

    burn fat not muscle

    Use an online calculator to work out your TDEE, which factors in your activity level, age, weight, and goals. And from there you can determine how many calories you need to eat to be in the deficit you want. For example, if your TDEE is 2300 calories a day, and wanted to reduce this by 20% – you would eat 1,820 calories a day. My eBook ‘Complete Weight Loss Guide‘, goes into more detail about TDEE and how to choose the right deficit based on your goals.

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    2. Increase Protein Intake

    Protein is essential for healthy muscle growth, as it’s made of amino acids, which are the building blocks needed to create muscle tissue. Eating enough protein can also help boost muscle protein synthesis, which is the process of creating new muscle tissue – even if you are in a deficit (with the right exercise – more on this below).

    During a calorie-restricted diet, where the risk of muscle loss is heightened, it is essential to have an increased protein intake. By prioritising protein, you send a signal to your body: preserve the muscle, burn the fat. So, while your body taps into its fat stores for energy during a calorie deficit, it’s the protein that safeguards your muscle mass.

    protein for muscle

    Recommended Protein Intake

    As a general guideline for muscle preservation during fat loss, aim for a protein intake of around 1.6g to 2.2g of protein per kg of body weight (or 0.73g to 1g per lb of body weight). This range ensures that you’re providing your body with enough amino acids to support muscle maintenance and repair.

    It’s also better to spread your protein intake equally throughout the day, as distributing it across your meals helps optimise muscle protein synthesis.

    Nutrition plays a huge role in fat loss. Check out my 5 Easy Nutrition Tips to make sure you’re fuelling your body the right way.

    3. Incorporate Resistance Training

    To help your muscles stay strong and healthy, and to help preserve them, it is recommended to do strength-training exercises at least two to three times a week, ideally for at least 20 minutes per session. This frequency allows for consistent stimulation of muscle fibres, promoting ongoing muscle protein synthesis and adaptation.

    Resistance training comes in many different forms, it’s not just weight lifting or body building. Yoga and Pilates are both a form of resistance training, as is swimming or body-weight moves like push-ups or pull-ups. It’s essentially the application of force or resistance against the muscles i.e. weights, body-weight, water. In fact, the more diversity you include in your resistance training will not only keeps things interesting but also ensures a well-rounded approach to muscle development. So find something you enjoy doing and can stay consistent with.

    Aim to challenge your muscles progressively by increasing resistance, adjusting repetitions or time/distance.

    yoga for building muscle

    Concurrent Training

    Concurrent training is an great way to incorporate resistance training into your routine for fat loss. It involves combining resistance with cardio exercise in one program to maximize the benefits of both. This type of exercise can help burn more calories, help build muscle and improve your strength and endurance. Choose a resistance and a cardio exercise that fit with your goals and fitness level. Then, alternate between the two on different training days, or combine them into one circuit/session. This can make your workouts more efficient and help you reach your fat loss goals faster.

    My eBook ‘Complete Weight Loss Guide‘ has an entire section on resistance training, including how to put together a weight training program for maximum progression. I also have a similar section in my FREE Reverse Diet eBook.

    To burn fat while maintaining muscle, you’ll need the right workout plan. Find out more about Compound vs. Isolation Exercises to build your routine.

    Rest and Recovery

    Finally, don’t forget to incorporate rest and recovery into your routine, as it is essential for muscle growth and development. Leave at least 48 hours before you work the same muscle group, and make sure you are getting good quality sleep at night to help you recover!

    rest and recovery burn fat not muscle

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    Burn Fat Not Muscle: Conclusion

    Muscle is essential to our overall health and wellbeing, and even outside of weight loss goals we want to be doing everything we can to preserve it.

    Muscle mass naturally decreases as we age, so it’s even more important if you are over 30 and trying to lose weight. But the benefits of muscle preservation are not limited to a specific age group or fitness level; they are universal and applicable to anyone seeking to improve their overall quality of life.

    Having increased muscle not only increases the calories you burn each day, but reduces your risk of injury, supports your joints, gives your more energy and makes you stronger! Making everyday activities more manageable.

    Have you found ‘Burn Fat Not Muscle: 3 Steps To Successful Fat Loss‘ helpful? Do you have your own tips for maintaining or building muscle? Let me know in the comments below!

  • Fitness

    3 Best Activities To Lose Weight: The Enjoyment And Challenge Factor

    Introduction

    Are you hoping to finally find the one exercise that will help you lose weight? The truth is, there’s no one-size-fits-all answer for that. The key is to find what clicks for you, something that makes you go, “Hey, I could do this every day!”. It’s not about fitting into someone else’s workout plan; it’s about creating one that fits into your life. So, are you ready to turn your fitness journey into a personalized adventure? Let’s find the perfect fit for you – These are the 3 best activities to lose weight!

    Best Activities To Lose Weight

    LEARN MORE ABOUT MY WEIGHT LOSS JOURNEY! > How I Lost Over 80lbs: Tips For Starting A Weight Loss Journey

    1. Embrace Enjoyment

    Working out shouldn’t have to be a chore, and that’s what the enjoyment factor is all about. When you actually enjoy what you’re doing, it stops feeling like a task on your to-do list and starts becoming something you look forward to.

    Exercise should be something that brings you joy and satisfaction.

    It doesn’t have to be overly strenuous, or difficult, or makes you sweat. Finding activities that you enjoy doing is key to making it part of your regular routine. You’ll find that you look forward to exercising and that you feel much better afterwards, meaning you will be much more likely to stay consistent with it.

    When exercising, think to yourself ‘Would I be doing this if I didn’t want to lose weight?’. If the answer is ‘absolutely not’, you may want to start looking at alternatives. Instead of focusing solely on weight loss, try to focus on how exercise makes you feel. Think about how energized and accomplished you feel after a workout, or how you are showing your body some love by moving it. This can help you to stay motivated and make exercise more enjoyable.

    man holding surfboard while walking with woman

    How to Make Your Workouts More Enjoyable

    • Explore Different Activities: Try out different exercises until you find something that clicks. Whether it’s dancing, hiking, swimming, or even jumping on a trampoline, the options are endless. Don’t be afraid to try new things. If the first attempt doesn’t spark joy, try something else. The key is to try.
    • Find the Fun Factor: Incorporate small ways to make exercise more enjoyable. If you love music, create a playlist that keeps you motivated. If it’s the getting outdoors, find a class or activity you can do outside. Enjoyment often comes from the little things that make the experience uniquely yours.
    • Buddy Up: Sometimes, everything is more fun with a friend. Find a workout buddy to share the sweat and laughter. Be each others personal cheerleader!
    • Reflect on What You Love: Think about activities you loved as a kid or hobbies that have always made you happy. Think of ways you can incorporate these into your workout routine

    The enjoyment factor should be a number one priority when it comes to choosing an exercise. The best workout is the one you actually want to do.

    Thinking of giving running a try? If you’re starting out with extra weight, I’ve got you covered with my Guide for Running When Overweight.

    Best Activities To Lose Weight: Why Enjoyment Matters Most

    • Boosts motivation
    • Increases consistency
    • Makes you more likely to stick with it in the long run

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    2. Conquer Challenges

    Best Activities To Lose Weight

    Challenges aren’t just about breaking a sweat or having a hard workout; they’re about breaking through barriers and proving to yourself that you can do things you might not have thought possible. And having specific fitness goals in mind is a great way to do this.

    Setting yourself a fitness goal is a great way to track progress, give you a sense of achievement with each step of progress you make and keep you going back for more to reach your goal. Whether you are losing weight or not. Those victories, no matter how small, create a sense of accomplishment that can make you forget all about the scales.

    Why you Should Set Challenging Goals

    • Boosts confidence
    • Keeps things interesting
    • Provides a tangible measure of progress

    When choosing a fitness goal, it’s important to make sure it is realistic and attainable. Start small and build up your goals as you progress. Breaking your goal into smaller targets can help keep you motivated.

    Exercise should be fun, not a chore. Here are 7 Joyful Movement Ideas to keep things exciting and enjoyable.

    Examples of Measurable Fitness Goals:

    • Do a pull up/push up
    • Run/walk a 5k/10k
    • Be able to lift a certain weight
    • Be able to do the splits

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    3. Move with Purpose

    What exactly does it mean to exercise with purpose? It’s all about the intention behind your daily movements, and making every step count. This could be as simple as playing with your kids in the park, walking your dog, choosing to walk to the shops instead of going in the car, cycling to work, or choosing the stairs instead of the lift.

    Why You Need Purposeful Movement

    • Contributing to Relationships: Whether it’s spending more time with your kids or a casual walk with your dog, these activities not only burn calories but also strengthen your bonds with people (or pets!) you care about.
    • Completing Tasks and Errands: Turn boring tasks into opportunities for physical activity. You need to get these things done anyway, so why not get things done while getting a workout.
    • A Reason to Get Moving: Purposeful movement is the extra nudge you need to get off the sofa. It turns exercise from a scheduled routine to a natural part of your daily life.

    Even just exercising for reasons outside of weight loss can be a big motivator, focusing on the mental health benefits or using the time to listen to a self-improvement podcast or audiobook can give you the energy boost you need to get moving.

    beginners running guide

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    How To Go To The Gym When You’re Anxious

    Best Activities To Lose Weight purposeful movement

    If you’re feeling burnt out from your workouts, you’re not alone. Here’s how to find balance and rediscover the joy of movement in Workout Burnout.

    Best Activities To Lose Weight: Conclusion

    Exercise should be a positive aspect of your life and something you should try to incorporate regardless of weight loss goals. It’s so important for our physical health to be active as much as possible, but it’s equally important for your mental health and wellbeing.

    The best activities to lose weight are ones you enjoy, challenge you and give you purpose. Enjoying the exercise you do is key to being able to stay consistent with it.

    The scale may measure your weight, but the true measure of a successful fitness journey is about how you feel, the energy you have, and the joy in your life. The healthier, happier you is a testament to the dedication, resilience, and self-love you’ve invested in yourself.

    Have you found this post helpful? Or have you discovered the exercise that is perfect for you? Let me know in the comments below!