Having a consistent routine helps to conserve energy, for two reasons. Firstly, having a routine gets rid of the internal monologue that takes place. By internal monologue I mean chatter such as:
“I ought to go to the gym tonight but I could go tomorrow”
“I know I ought to cook tonight but it’s easier to get a takeaway”
“When shall I fit in a run this week, I’m busy all week”
This kind of internal monologue is draining, and a waste of energy. By having a consistent routine that you usually stick to, you can remove the need for this tiresome chatter. Developing a good level of physical fitness takes time, and it’s much easier to maintain than gain. So once you’ve built up some fitness, put in the effort to retain it.
There are a couple of other things I’ll do to maintain my fitness; firstly, I am very strict about not booking anything instead of a session at the gym. If I have to be away that day, I’ll move the session to another day that week. If I’m away for the week, I’ll catch up when I’m back. Also, I pay for those sessions on a monthly standing order, so it’s ‘use it or lose it’, and therefore I’m incentivised to book them in. The other thing I’ll do is adapt. If I’m away, I’ll do the same intensity of workout wherever I am. Tabata is great for this – it’s a high-intensity workout that takes minutes to do. Tabata is a 4-minute exercise that consists of 20 seconds of exercise and 10 seconds of rest. You work as hard as you can for the 20 seconds, and are strict with the 10 seconds rest. You can download an interval app on your smartphone and program in the timings. I recommend this as a quick and easy way to workout and it can be done in a hotel room or larger space.
Environment drives performance is one of my mantras, and this also helps enormously with consistency. Keeping your environment – home and work – clean, tidy and efficiently set up will help you to maintain good habits. Plan ahead, be prepared and know where things are. You can’t maintain a decent fitness routine for example if your kit isn’t in one place and clean, or you haven’t set aside enough time to get there and back before your meetings.
From a nutritional standpoint, you’ll find consistency when your body finds it natural set point. Set point refers to your body’s natural weight; it’s easy to maintain, and the hormones ghrelin (hunger) and leptin (satiety) are balanced and working well. You’ll eat when you’re hungry, stop when you’re full and you’ll maintain a steady body composition. Your body will naturally find it’s set point if you have a consistent and balanced fitness and nutrition program, and avoid disruptors such as sugar, alcohol, nicotine, excess caffeine, poor sleep, chronic stress and some prescription drugs.
The key to maintaining consistency is to normalise whatever it is you’re doing. Rather than following a special diet, or signing up to a short term program, think of health, fitness and nutrition as something you do because you’re alive. Think about health span not lifespan; our goal should be to maintain good health for as long as possible rather than trying to live for as long as possible. The more you can normalise what you do, the easier it will become, and the more enjoyable. And once you start enjoying it, you’re off to the races.
For more information about Body Shot Performance and how they can help you, check them out at: www.bodyshotperformance.com.
Are social relationships good for our health? It’s a great question – and the answer is absolutely yes! We know that loneliness is one of the biggest causes of preventable death, alongside stress and other causes. But with loneliness we’re increasingly recognising that it has a significant effect on our overall health and our mortality…Read More
Stress can manifest itself in different ways – physical, emotional, mental – but there are many things that can cause a stress response, and one of those is sugar. What is sugar? Sugar is essentially a carbohydrate, and there are different types including glucose, fructose, sucrose, lactose, dextrose and starch. Each of these…Read More
Having a consistent routine helps to conserve energy, for two reasons. Firstly, having a routine gets rid of the internal monologue that takes place. By internal monologue I mean chatter such as: “I ought to go to the gym tonight but I could go tomorrow” “I know I ought to cook tonight but it’s easier…Read More
This is a very common question and the truth is it’s completely personal to each and every person. It depends on your injury status, your general levels of activity, what we call daily life movement, how much you move, not just exercise sessions, but how active you are. Do you take the stairs? Are you…Read More
This week’s blog is all around digestive health. We know that for digestive health and good diversity of bacteria in our guts, it’s really important to have a wide and diverse range of foods. Different colours, different textures, coming from different origins, just as much variety as you can in your diet. Try challenging yourself…Read More
How to maintain your fitness and stay healthy even when you’re travelling It’s the lament of many; how do I maintain my fitness and stick to my routine when I’m travelling? There are lots of things that can ruin our good intentions and break our routine. Airport lounges, the endless waiting around, delays, airplane food,…Read More
7 Ways to thrive not just survive in January Here we are in mid-January, a time where most people are still feeling pumped and enthused about the New Year’s resolutions they’ve set. Usually those goals are related to some aspect of health, fitness or nutrition, and usually they last a few weeks before fizzling out.…Read More
Invest in yourself and be really clear on your goals! When you invest in something, it gives you a much greater likelihood of success. That investment could be your thoughts, so thinking and preparation – the stages of change model, that’s really your pre-contemplation and your contemplation phase. It could also be emotion, your actual…Read More
We’ve teamed up with our friends at Body Shot Performance to give you some expert advice on what an ideal week of exercise looks like. This is a question I get asked a lot, and obviously it varies from person to person, and you need to make it personal. It needs to work for you.…Read More
We’ve teamed up with our friends at Body Shot Performance to give you some expert advice on the best foods for energy. Energy is obviously something we need for everyday life, it’s vitally important for our physical, mental, emotional and spiritual health. But what are the best types of food that we can eat for…Read More
We’ve teamed up with our friends at Body Shot Performance to give you some expert advice on how to ensure you have the energy to do all the things that you want to do. For a lot of people, you find that you just don’t have the energy that you used to have, which can…Read More
We’ve teamed up with our friends at Body Shot Performance to give you some expert advice to help you wake up feeling energised. Do you ever wake up on a Monday morning feeling groggy, tired, uninspired, or under-energized? Does this have a knock on effect on the rest of your week, where you never really…Read More
We’ve teamed up with our friends at Body Shot Performance to give you some expert advice to improve your sleep. Sleep is the force multiplier for life; without the right amount of quality sleep, it’s very difficult to take care of the other key aspects of health – mental health, energy, body composition, digestion and…Read More