How to Stay Healthy & Keep Motivated
With lockdowns still in place for some parts of the country, we get the top tips on how to stay healthy and motivated from personal trainer, chef and nutrition coach Richard Kerrigan.
With having to stay in and being unable to freely go to the gym, local pool or outdoor park, there is no denying that there are some major obstacles we need to overcome to achieve our 2021 health and fitness goals. If you are anything like us and saw this year as your opportunity for personal growth, don't let these setbacks stop you. As easy as it is to give up on them and right them off until 2021, we liked to think that we are better than that. To help convince you that you are too, we spoke with personal trainer, chef and nutrition coach Richard Kerrigan, to get his top seven tips on how to stay healthy and keep motivated to reach your goals this year.
*Over and above his helpful tips below, you can follow @richardkerrigan_ on Instagram where he shares workouts, cook-alongs and mental health tips to help you stay on track with your health and wellness goals from home.
1. Plan your exercise sessions
Just like you would a normal meeting in your diary, allocate some time to exercise. It doesn't have to be quantity, but it needs to be quality. Think ahead of how you want to structure your workout and even write it down to help keep you on track.
2. Take regular breaks to boost productivity
If you were in the office you would get up and down from your desk all day for coffee, water or a chat. Same applies at home! Either go for a (socially distanced) walk, stretch it out in the living room, jump on the phone with a friend or read your favourite book. For those starting to head back into the office, be sure to keep taking your mini-breaks throughout the day, and even plan out a stretching routine at your desk.
3. Prioritise your health and mental wellbeing
Put this right at the top of your ‘to do’ list! Staying mentally ‘in check’ will allow you to stay positive and on track to achieve your goals during these uncertain times. If you start to feel anxious or down, try to pinpoint where these feelings are coming from. Small things like less screentime, eating more fresh food, getting fresh air, exercising, and meditating are all ways you can help improve your overall mental health.
4. Set out a dedicated space for home workouts
Create your workout space in a spot that is well-ventilated and gives you the room to move. This also helps you get into the exercise mindset and which will help you get more out of your workout.
5. Stay hydrated
Your body is 80% water. For this reason, staying hydrated is a major priority. Even though we are staying in more and less active than we normally are, doesn't mean you should not hydrate your body as regularly as possible. If you are terrible at keeping on top of your eight glasses a day, set alarms in your phone to remind you to drink and sip from one BPA-free drink bottle over the course of the day to measure how much you consume.
6. Fill up on green leafy salads with lean protein and colourful fruits
Fuel your body with as much fresh produce as possible; particularly green leafy salads, lean protein and a variety of fruits. Try to avoid high salt and heavily processed foods as they will dehydrate you and not give you the nourishment your body needs.
7. Keep an eye on your calorie intake
As you are spending more time at home, you are more than likely be less active and, in turn, don't need to consume as much food or calories. Allow yourself to indulge but be mindful of portion size and how many calories you're putting into your body. You can have your cake, and eat it too, provided you stop at one slice.
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