Health hacks

With work, family, socialising and relaxing to pack in, our health can sometimes suffer. We’re bringing you our top fitness and nutrition hacks, so you feel ready to take on the winter months.

FITNESS

Getting fit and healthy doesn’t have to be as challenging as you might think at first – or as expensive. There are a lot of options available for you to keep up the momentum without having to leave your living room.

A quick search through YouTube will deliver thousands of different tutorials for a variety of different exercises, from yoga and Pilates to Zumba and weight training. From 15-minute beginner cardio sessions at home to full-body workouts: there is a YouTube channel to meet your fitness needs.

MadFit is just one channel that will see you getting fit and healthy in no time. The sessions each last for 20-minutes and rarely require any equipment – an added bonus – with poses lasting only one minute, your workout will be over before you know it. Routines regularly feature yoga moves to Pilates, but if a HIIT session is more your fitness level, then you can’t go wrong with The Body Coach.

Over 90 days, The Body Coach aka Joe Wicks will help tailor your portion sizes, provide support through a LiveChat alongside exclusive workout sessions with Joe. Each meal can be prepared in 15 minutes or less, with every workout lasting just 15 minutes – it’s getting fit and healthy without taking too much time out of your busy routine.

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Similarly, high street stores such as Argos, TK Maxx and John Lewis sell at-home exercise equipment, should you want to start your own, exclusive gym within the comforts of your own home.

APPS

If you have a smartphone, there are plenty of Apps you can download that can help you stay motivated. With Sworkit, you can tell it how much time you have and it will create a personalised workout that you can do while the kettle is boiling or during a period of quite time you have at home.

One of the most recognisable names in fitness, Nike has created their own app, Nike Training Club, that allows you to tailor your fitness plan to your specific routine and schedules, offering tips on training, nutrition and sleep.

There really is a fitness regime for everyone.

FiiT is an online course that has free and premium options to get you active in no time. The free service has over 75 on-demand classes, tailored training plans perfect for your specific fitness level – there’s even an option to train alongside your friends. With new weekly workouts, you’re sure to find a class that suits your style. From weight training, cardio to more relaxed strengthening or breathing lessons you can select a plan for your exercise goal.

FOOD

This winter we’re banishing fad diets and focusing on nutrition. There are plenty of things you can do to improve your diet, which can make a positive impact on your overall health and wellbeing, too.

Mindful eating is a great habit to get into. When you sit down for dinner – whether that be by yourself, with your partner, family or friends – remove any distractions, so that you can really enjoy your meal. That means no television or podcasts in the background, listening to music or eating on the couch.

The mindful eating movement recommends sitting at a table, drinking more water throughout the meal and eating your favourite food last.

This is thought to promote a more positive eating experience for couples and families, and is a great way of winding down after a busy day at work.

You could also give meal prepping a try this winter. Not only does this save you valuable time out of your busy working day and pennies in the bank account, it can be a great way of ensuring you eat healthy meals at lunch time, rather than nipping to the supermarket for a meal deal, or heading to the canteen.

Get the whole family involved and discover different recipes that you enjoy and can heat up in the staff room microwave. You’ll never go back to a meal deal again.

Everyday health hacks

There are plenty of ways to get some extra steps in through the winter that won’t be disrupted because of bad weather

  1. If you take public transport to work, get off a stop early and walk the extra distance.
  2. Start taking the stairs instead of lifts and escalators.
  3. If you usually take sugar in your tea or coffee, why not try it without? You’ll literally be cutting teaspoons of sugar out of your diet.
  4. If you mostly sit at work, take walking and standing breaks throughout the day to increase activity and stretch your legs.
  5. Every night, try to get at least seven hours of sleep, to leave you feeling fresh the next day. Banish screens from the bedroom an hour before sleep, or even try hitting the hay an hour earlier than usual.
  6. Start storing your healthy snacks on the middle shelf of your fridge – you’re more likely to notice them if they’re in your direct eyeline and therefore, more likely to choose them over less healthy alternatives.
  7. Take a break away from your workspace during your lunch break – not only will you get some much- needed fresh air, you’ll also manage to get some extra steps in during the working day.

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