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, 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.

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    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.

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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!

  • Fitness

    How To Go To The Gym When You’re Anxious

    So, you’re pumped to start a workout routine, but gym anxiety has you breaking into a cold sweat?

    Or you’re feeling overwhelmed about how to prepare for the gym?

    Maybe you’re worried everyone will judge you, or perhaps you haven’t got a clue what half the machines even do.

    Sound familiar?

    Don’t stress—you’re in good company. Gym anxiety is super common, even for seasoned pros!

    But let me tell you something: that fear doesn’t have to stop you. Nope, not today, my friend.

    We’re going to tackle it head-on, armed with practical tips and a healthy dose of perspective.

    By the end, you’ll feel confident about going to the gym for the first time and ready to smash your first gym workout!

    Why Do We Feel Gym Anxiety?

    Stepping into a new environment filled with strangers who all seem to know what they’re doing can feel overwhelming. Here are a few reasons why going to the gym for the first time might seem daunting:

    Common Concerns

    Fear of Judgment: You’re worried you’ll look out of place or clueless. Don’t fret—most people are too busy focusing on themselves to notice what you’re doing.

    Social Anxiety: Large spaces and lots of people can feel intimidating at first.

    Performance Anxiety: Feeling like you’ll mess up or not fit in? Relax—everyone starts somewhere.

    Knowing that gym nerves are completely normal—even for regular gym-goers—can ease a lot of the pressure. Plus, the benefits of starting your fitness journey far outweigh those initial jitters.

    So don’t let that anxiety defeat you! There are so many reasons to go to the gym, including boosting your confidence, improving your health, and discovering just how strong and capable you really are.

    How To Prepare For The Gym

    If you want to make your first week of gym workouts a success, preparation is key. Whether you’re figuring out how to start in the gym or planning your first gym workout, here’s how to set yourself up:

    1. Book a Tour or Ask for Help

    gym anxiety

    Booking a tour is amazing for beginners at the gym. It’s a chance to familiarise yourself with the layout and ask questions like:

    • When is the gym less crowded?
    • Are there quieter workout areas?
    • Do you offer beginner-friendly sessions or trial memberships?

    2. Visit During Low-Traffic Times

    If you’re nervous, aim for quieter hours. That way, you can figure out your routine without feeling like all eyes are on you. Most gym websites or apps will tell you peak and off-peak hours.

    3. Plan Your First Gym Workout

    For your first time at the gym, keep it simple. Start with easy exercises like the stationary bike, treadmill, or cross-trainer. Not sure how to create a beginner workout in the gym? Checkout my full-body Home & Gym workout below!

    First Time at the Gym? Start Small

    No need to dive into an intense workout straight away. If it’s your 1st time gym workout, stick to what feels manageable:

    • 5–10 minutes of light cardio, like walking on a treadmill.
    • Easy bodyweight exercises or machines you’re comfortable with.
    • A quick stretch or cooldown to finish up.

    This approach is perfect for workouts for new gym members who want to ease into the environment without feeling overwhelmed.

    Overcoming Mental Barriers

    Feeling a bit nervous is perfectly okay. What matters is learning how to work through those mental blocks.

    Acknowledge Your Feelings: It’s normal to feel anxious about your first time at gym workouts—recognising this is the first step.

    gym anxiety

    Focus on Progress: Forget perfection; it’s all about getting better each time.

    Reframe Your Thoughts: When you catch yourself thinking, “I can’t do this,” swap it for, “I’m learning, and every session counts.”

    Pro Tip: A lot of people may even be busy smashing their own beginner workout in the gym and couldn’t care less what you’re doing. They have their own anxiety!

    Gradual Exposure: Building Confidence

    If you’re still unsure about going to the gym for the first time, try this:

    1. Visit the gym to look around without committing to a workout.
    2. Use one or two machines you feel confident with.
    3. Gradually add more exercises to your routine as you get comfortable.

    This step-by-step method is perfect for easing into your first week gym workouts without overwhelming yourself.

    Use the Gym’s Resources

    Never hesitate to ask for help—it’s what the staff are there for! From showing you how to use equipment to helping set up a workout plan for gym beginners, they’re a fantastic resource.

    If you want extra guidance, consider hiring a personal trainer. They can help you feel more confident and create a routine that works for you.

    Gym Etiquette for Beginners

    If you’re unsure of what’s expected, follow these tips from the beginners’ guide to the gym:

    Re-Rack Weights: Always put weights back where you found them.

    Wipe Down Machines: Clean equipment after using it.

    Respect Personal Space: Don’t hover around someone else’s workout area.

    Share Equipment: Avoid hogging machines during busy times.

    gym anxiety

    Know The Lingo

    Understanding basic gym lingo can help you adjust to a gym environment more comfortably. Here are some basics you should know:

    Reps (Repetitions): The number of times you perform a specific exercise in a set. Like 10 push-ups.

    Sets: A group of repetitions. Like, if you do 10 push-ups, take a break, and then do another 10 push-ups, you’ve completed two sets.

    Spotter: A person who assists you during weightlifting exercises, ensuring safety and helping you complete the lift if you begin to struggle.

    DOMS (Delayed Onset Muscle Soreness): The muscle soreness experienced 24 to 48 hours after an intense workout.

    Compound Exercises: Movements that engage multiple muscle groups simultaneously, such as squats or deadlifts.

    Isolation Exercises: Movements that target a specific muscle group, such as bicep curls or leg extensions.

    If you’re ready to take things further and create a plan tailored to your fitness goals, check out my post on Compound vs. Isolation Exercises: Design Your Perfect Workout. It’s packed with tips to help you make the most of your gym time and see real results!

    Final Thoughts

    Starting a gym routine can feel intimidating, but you’ve already taken the hardest step by deciding to give it a go.

    Whether you’re planning your first week of gym workouts or tackling a couch to gym workout transformation, remember to start small, stay consistent, and celebrate every win.

    Even the most experienced gym-goers were beginners once.

    So, grab your trainers, pack your gym bag, and take that first step. You’ve got this!

    Got tips for first-timers? Drop them in the comments to help others feel more confident.

    Let’s cheer each other on!