World Fitness Blog : Leading Global Bloggers

It’s the time of year when, whilst riding the highs of the new year, new me energy, many become curious about improving their health.

Despite the best of intentions, sometimes it is challenging to embark on a change towards starting to work out or exercise more.

We have asked a group of fitness experts what their top tips are when it comes to growing fitness, to keep the ball rolling past the new year. 

Five trainers have shared their advice with 9Honey Coach, read on to find out what their top tips are for people who want to start exercising.

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Kayla Itsines – Sweat trainer and global fitness star

The worst thing that you can do is jump fully into a routine and try and change your entire life. So like, people, women get these sudden bursts of motivation. And they’re like, eliminate everything and then go full ball.

But the key is, which is the hardest thing to do, is to start small. It’s just adding in things rather than subtracting things. So add a workout, nail the one workout, and add in another workout.

Now there are two workouts, like don’t add in five days. Don’t sign yourself up to a gym that you’re not going to be able to travel to, start with the home workout. And master that. That would probably be my top advice. And don’t cut out food groups – never!

Chontel Duncan – Gym Owner & Online Trainer

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My number one piece of advice is grounded in sound principles.

To start, it’s crucial to establish a well-structured routine for your week, meticulously plotting when you’ll engage in your workouts.

This level of organisation will set the stage for success, ensuring that you’re adequately prepared. However, alongside this, you must cultivate a mindset that’s both adaptable and resilient.

Flexibility is essential because life can throw unexpected challenges your way, whether it’s a sudden parenting obligation or unforeseen interruptions. Without this adaptable mindset, your workout sessions may be derailed, leaving you disheartened.

Conversely, when you possess the ability to pivot and seize opportunities, you can compensate for missed workouts, perhaps scheduling them for the following day. This blend of structured organisation and a flexible outlook is the key to a successful fitness journey.

Katie Martin – Personal Trainer with SWEAT

Start small and slowly. A walk or a 15-minute at-home workout may be the best place to start. Gradually over time you will add more workouts to the week, extra steps etc… Build your habits over time.

If you rush the process and try to overhaul your entire lifestyle at once, you are most likely going to crash and burn and fall back into old habits. 

Ben Lucas – Director of Flow Athletic

I have a few pieces of advice. The first one is to find a workout that you enjoy. If you don’t like spin class, try HIIT, Strength, Running, Barre, Pilates etc. The options for keeping fit are endless, so find something you enjoy or mix it up. 

Secondly, make sure it is convenient for you to attend. If the class times don’t match your schedule, or the fitness studio is too far away, you are unlikely to attend. Find something that is convenient, or even opt for an online workout.

While I have more tips, I will add that when you are getting into a routine, it is easy to forget about things and let them go. Therefore I recommend you put your workouts into your diary and keep them as you would any other appointment until attending your workouts becomes normal for you.

Prue Harvey – Training Educator at BFT

Do your research! Understand first your “why” for training & what your goals are! 

Find the mode of training that aligns with these long-term goals, not just a quick fix! 

If a studio/gym has no reason or methodology behind its training, you might be in the wrong place!

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Finally, the holidays are here — the break you’ve been waiting for. You want to leave work behind, kick back and enjoy time with family and friends.

But you’re still checking work emails and taking work calls. Even if you are at a remote location that screams holiday, you’re still thinking about work, or even doing work, although you promised yourself this time would be different.

If this sounds familiar, you’re not the only one struggling to switch off on holidays.

One reason is you, like many others, might derive a strong sense of self from your work.

Work helps shape your identity

Humans crave answers to the question “who am I?”. One place we find these answers is in the activities we do — including our work. Whether we work by choice, necessity, or a bit of both, many of us find work inevitably becomes a source of our identity.

We develop professional identities (“I’m a lawyer”), organisational identities (“I’m a Google employee”), or as we discovered in our research, performance-based identities (“I’m a top performer”).

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Such identification can be beneficial. It has been linked with increased motivation and work performance, and even better health. But it can also prevent us from switching off.

Your work identity can make it harder to switch off

We all know people who are mentally “on holidays” even before the holidays have started. But for others, switching off from work is not so easy. Why?

One factor is our identity mix. We all have multiple identities, but the range and relative importance of our identities vary from person to person.

If work-related identities occupy a central place in how we see ourselves, they’re likely to shape our thinking and behaviour beyond work hours — including during holidays. In other words, we stay mentally connected to work not because the boss or the job necessarily requires it, but because it’s hard to imagine other ways of “being ourselves”.

Equally important to why some of us struggle to switch off on holidays are environmental cues. That relaxing chair by the pool or the company of family tell us we’re off work. But email alerts or phone calls, or even the simple sight of our laptop, can activate work identities and associated mindsets and behaviours. No wonder our plans for switching off are doomed.

Yes, but what can I do about it?

It’s worth considering all that obvious advice you’ve heard on the benefits of digital detox.

This is even more important in the new normal of working from home in 2020 and beyond. For many of us, the office and home are now one and the same, meaning we have to work even harder to protect non-work time from work-related incursions.

From an identity perspective, though, there’s a lot more we can do.

First, we can scan the environment and remove any cues that might activate our work identity (beyond switching off email alerts). This might be something as simple as hiding your laptop in a drawer.

At the same time, introduce cues to activate other identities. For instance, if you’re a tennis player or an aspiring artist, keep your gear visible so your brain is primed to focus on those aspects of your self.

Second, research suggests we can engage in “identity work” and “identity play”. That’s deliberately managing and revising our identities, and even experimenting with potential new ones. Imagining and trying new and more complex versions of ourselves takes time, but it can be an effective antidote to an overpowering work identity.

But simply trying to not think about work over the holidays is likely to do more harm than good. Much research shows trying to suppress certain thoughts tends to have the opposite effect, making us not only have the thought more, but also feeling worse afterwards.

A better approach may be to accept the thought for what it is (a simple mental event), and naturally let your mind move to the next carriage in your train of thought.

In the long term, it’s worth reflecting on whether you might be over-identifying with work.

One way to test this is by assessing how you feel about doing the unthinkable of completely unplugging for a while. Does that make you anxious?

What about the idea of retirement — that final “holiday” we’ve worked towards our entire life? This too can be challenging for identity reasons: giving up work can feel like giving up a part of ourselves. We can prevent that, and ensure we enjoy retirement and all other holidays, by considering what else we could use as equally valid sources of identity.

Ultimately, the aim is to see ourselves as the complex creatures we indeed are, defined by more than just our work, so we can make the most of our precious time away from it.

Disclaimer: We wrote part of this article on holidays. Academics are perhaps the best (or worst?) example of over-identifying with work. Time for us to really practise what we preach.

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