Fitness Hacks?

Cut out the alcohol.

Exercise: start small, easy and sustainable. Then build these habits and add to routine over time. Once you're in a good habit, it's second nature, and easy to add to.

That way one day of 20 mins of training one day a week, can quickly grow to 3 or 4 days training, with short or long recovery walks on off training days. Walking is one of the best and easiest hacks for health and wellbeing

I am a big fan of couch to 5k (running), as it eases us in

One of the biggest hacks to help with fitness is taking recovery seriously and having rest days. For instance sleep (do as I say, not as I do), protein, carbs, creatine, zinc, B vitamins, electrolytes and magnesium will all play a part in getting you back on the horse at your best

Order a cheap step counter. Try to hit 8-10k steps a day. I found I would walk about 4-6k on an average day with an office job. Usually a 20-30 minute walk at the end of the day would add the extra steps I needed. It just increases your daily calorie burn without much strain on your body.

Lift weights 3 times a week.

Be cognizant of the food you are eating. If you had free donuts at work for breakfast maybe you shouldn’t have canes for lunch and ice cream before bed. Try to eat good foods for your meals- chicken, steak, eggs, rice, potatoes, veggies.

Snacks should be a treat and occasional like 2-3 times a week. Also don’t binge them to the point you kill all you progress that week. A couple scoops of ice cream. Not the whole pint.

Drink water, coffee, Gatorade zeros if you need electrolytes.

Start skipping breakfast and get stuff done in the mornings.

Focus your meals all around proteins and healthy fats. If you start doing this you’ll see you won’t even have room for processed carbs and you’ll feel full longer.

Focus on moving around more instead of needing to get straight into the gym.

Oh and if you’re still binge drinking on weekends you know the answer.

If you're hungry at night, go brush your teeth. I never want to eat after that.

When lifting, time under tension and slowing on the eccentric portion of the lift builds strength like nothing else. It’s way more important to go hard to the point of failure than try and hit your designated rep count.

Every time you want a snack, replace it with water.

Go to bed earlier and sleep longer.

Avoid eating late. Food consumption/excess water should stop 2 hours before bed, minimum.