How to make exercise a habit and get results for the least amount of effort.

If you're reading this, you're wondering how you might be able to make working out a habit and make working out work for you. You've come to the right place. I've helped 1000s of people make exercise a part of their life, not a huge part of their life. Why do I say that? I'm not expecting people to become someone such as myself that absolutely just loves exercise so much that I want to do it every day. But get enough exercise in that they are absolutely reaching their goals, getting their body c

For most people, exercising six days a week like I do is a little bit too excessive. On top of that, it's not actually necessary, if your primary goal is to build and maintain muscle and function, increase bone density and get the mental health benefits and just feel better day to day.

In fact the maximum number of benefits that you can get for the minimum amount of time tends to peter off at the 45 min mark, so when you exercise beyond the 45 min mark, you're probably going to need some intra workout nutrition and you really have to set up your day around getting the most from that extra time beyond the 45 minutes.

Now what I mean by 45 minutes, I don't mean from the second that you decide to drive from work and get to the gym or leave the house and get to the gym. I mean, the second that you start doing whatever aspect of your workout is, like your plank or some skipping or anything from that point onwards from doing exercise where you're exerting yourself and not where you've literally showed up to the gym and your best friend is filling you in on what happened in the spin class on Tuesday afternoon. Bec

So at the 45 minute mark, provided you've actually done a workout and you haven't just scanned your card and now you're upstairs in the gym talking to someone about the latest gossip and drama that's occurred. After 45 minutes and stuff that you're doing, the benefits you get from it, it's sort of diminishing a little bit, because you're running out of glycogen, that's your body's primary energy source. Your mental capacity is probably reduced a little bit because it does need a little bit of fo

Then, on top of that, let's talk about the frequency during the week, you actually only need to do three to four really good quality exercise sessions, that 45 minutes per session per week, to get maximum bang for your buck. So if you do more than that, you are still probably recovering from your last exercise session and bringing a bit of fatigue into your next session and that is fine if that's what you're after. These are all ideas and instructions for someone who's not looking to say become

Now what if you’ve found you cannot quite achieve that level in your life? And that's just out of the question for you? Well, anything more than what you're doing right now towards what I've just said, is going to get you results. So think of it as it's like a high five for the amount of extra work that you can do that you're not doing right now.

Is there a way you can streamline your day? There's a lot of people and clients that I worked with initially when we talk, they don't have any time. But the thing is, it's not about the amount of time you have, it's about better time management a lot of the time. There have been a handful of people that are CEOs that also have three kids. They're also a solo parent, and there's just so many things that they're doing that Yeah, I agree with them. In order to be able to fit 3 x 45 minute sessions

Why not look at your screen time chart on your phone, how much time you're spending on social media? For many people if they get rid of their social media app, or if you just didn't watch TV or stream some Netflix you would actually have more than enough time in order to be able to do your workout. You might say, “Oh, I'm too tired to do that.”, the thing is, your body is fantastic and what it will do is it will overcompensate with the amount of energy that it creates. So it needs to know that