This month, we’re thrilled to introduce Sarah Best, founder of FindurFit and one of the most empowering voices in women’s strength training. Sarah retrained as a personal trainer in her 40s and now helps women in midlife feel strong, healthy, and confident, one 20-minute workout at a time.

We sat down with Sarah to talk about her journey, her training style, and the daily practices that keep her grounded.

Can you tell us a little about your journey into fitness and wellness?

I trained as a gymnast when I was younger and studied sports science at university, but like many women, life took over and exercise dropped off my radar for years. I retrained as a personal trainer at 42 and started strength training properly. It changed everything. I launched FindurFit to help other women feel the same.

What type of movement do you specialise in?

Strength training for women, particularly in midlife. It’s about building muscle, boosting energy, and future-proofing your body.

What inspired you to start this path later in life?

As I turned 40, I realised how important it was to look after myself, not just for now, but for the future. I started focusing more on my nutrition and training so I could stay strong and independent for years to come.

What does your workout routine look like these days?

It’s a bit of a fusion—heavy weights, cardio, lighter circuits. I like to keep things varied. At the moment, I’m training for Hyrox in October, so I’ve added lots of running into the mix. I’m hoping to qualify again for the World Championships in Stockholm 2026!

What’s your personal fitness philosophy?

Short, powerful, effective. You don’t need to spend hours training.

20 minutes is enough if you focus. It’s about consistency, not perfection.

What are your go-to Amp Wellbeing products?

The wrist weights are my favourite—I use them in loads of my online videos on Fitness Bites. They’re brilliant for adding extra burn to glutes or arms and are super easy to travel with.

How do Amp products support your practice?

I use them everywhere—at home or on the move. The mats, in particular, are so beautiful you can’t help but want to roll them out and move.

Any creative ways you’ve used them?

Ha! Yes—I actually use the weights to roll out my feet and calves. Great for fascia release!

How do you make time for movement on busy days?

I keep my workouts short and focused. Just 20 minutes a day is all I need to stay on track and feel good.

Any non-negotiables in your wellness routine?

Movement—every single day. Whether it’s a walk, a run, strength training or yoga, I always do something.

Favourite way to reset after a full day?

I love the Calm app for meditation and sleep stories. And I try to walk in nature whenever I can—it clears my head.

What’s one misconception you see in your field?

That you can’t get strong later in life. It’s just not true—you can build strength at any age.

Your best advice for someone starting or returning to movement?

Take it slow, keep workouts short, and be realistic. Set goals that work with your life, not against it.

Top tip for staying consistent?

I write out my workouts every Sunday night. If they’re in my diary, they happen.

Where can we find you?

I run Fitness Bites, my online platform with 20-minute workouts to help women build strength and energy in a way that fits their lives. I also share tips and training on Instagram @FindurFitUK.

Want to move with Sarah? Try adding wrist weights to your next amp session, or follow her platform for no-fuss, high-impact workouts that leave you feeling strong and energised.

Written by Mia Barnes

Fitness trends in 2025 are about making mindful choices that benefit your health and the planet. From sustainable workout gear to eco-conscious fitness, it’s easier than ever to prioritise wellness while being kind to the environment. Here are some trends you’ll want to try this year! 

1. Sustainable Workout Gear 

In 2025, sustainable workout gear is a movement. Gone are the days of fast fashion dominating the fitness world. Now, you can work out in style while supporting brands prioritising the planet. Look for clothing made from organic cotton, recycled polyester, or fitness equipment made from plant-based materials like bamboo, cork and natural rubber - such as our yoga mats.

When shopping for new activewear, choose pieces made with eco-friendly materials or brands that use sustainable manufacturing practices. Your workout gear can be both functional and environmentally conscious. 

2. Outdoor Workouts

Take your workout outside and connect with nature. Outdoor fitness is gaining popularity as people seek fresh air, beautiful scenery and the benefits of a natural environment. Whether you opt for a morning jog through the park, an outdoor yoga session, or a weekend hike, exercising outdoors helps clear your mind and boost your mood. 

Fresh air improves lung capacity, the sun boosts vitamin D levels and being surrounded by nature reduces stress. Plus, outdoor workouts often require little to no equipment, making them an eco-friendly solution. 

Find a local park or nature trail and swap your usual indoor workout for a change of scenery. Outdoor workouts will also help you build the strength you need for daily activities. You’ll feel refreshed and energized, all while embracing the great outdoors. 

3. Eco-Friendly Wellness Products 

Sustainable wellness products are all the rage in 2025, and for good reason! These products, from bamboo yoga mats to reusable water bottles, help reduce waste while enhancing your fitness routine. By choosing eco-conscious gear, you improve your workouts and positively impact the environment. 

These products are durable, made from renewable resources and often free from harmful chemicals. Plus, they help reduce overall plastic use, making your fitness journey even more eco-friendly. 

Consider swapping out single-use plastic items for reusable alternatives, like a stainless steel water bottle or a sustainable yoga mat made from natural rubber or cork. 

4. Plant-Based Fitness Nutrition 

In 2025, plant-based nutrition is becoming a key part of many fitness routines. Plant-based diets provide the energy and nutrients your body needs to fuel workouts and recover faster, all while supporting a sustainable lifestyle. More athletes are turning to plant-based foods for their high nutrient density and eco-friendly impact on the planet.

Plant-based foods are rich in fiber, antioxidants and essential vitamins that improve digestion and promote muscle recovery. They also have a lower carbon footprint compared to animal-based products, making them a win for both your health and the environment. 

Incorporate plant-based proteins like lentils, quinoa, chickpeas and tofu into your meals to fuel your workouts. Try swapping dairy or meat for plant-based alternatives to reduce environmental impact while boosting performance. 

5. Mindfulness and Recovery

Fitness trends in 2025 are about taking the time to rest and recover mindfully as much as it is about pushing your body to its limits. Remember, rest is essential for muscle recovery. Mindfulness practices like yoga, meditation and breathwork are becoming key components of fitness routines. These practices help reduce stress, improve flexibility and enhance mental clarity, making them perfect for recovery after a tough workout. 

Mindfulness helps lower cortisol levels, promotes better sleep and can even reduce the risk of injury by helping you tune into your body’s needs. Plus, it enhances overall well-being, supporting both mental and physical health. 

After your workout, take a few minutes to meditate, do some light stretching, or practice deep breathing. These simple practices can help you relax, recover and stay balanced in and out of the gym. Find out more in our meditation blog here, and download your 7 minute body scan to get started.

Transform Your Fitness Routine This Year

As you embrace these eco-friendly fitness trends in 2025, remember that every small change counts. Whether swapping out your workout gear for sustainable options, taking your fitness outdoors, or fueling your body with plant-based foods, you positively impact your health and the planet. Start today — get fit, stay green and create a balanced, mindful approach to your fitness routine that supports you and the world around you.

When time is tight but your body’s craving movement, this energising 10-minute full-body workout at home is your go-to solution. Created in collaboration with food & fitness expert and personal trainer Lisa Marley, a partner at Study Active, this session is perfect as an easy workout routine for beginners looking to build strength, balance, and consistency—from the comfort of home.

Whether you're just starting out or getting back into a routine, this is your moment to pause, prioritise yourself, and move your body with purpose. Using our beautifully designed, functional Amp Wellbeing equipment, this routine helps increase intensity at your pace. Start with body weight and add resistance as you grow stronger. It’s all about building confidence through progress.

Why It Works

This is a low-impact, high-benefit workout designed to fit into real life. In just 10 minutes, you’ll work all the major muscle groups, activate your core, and boost your energy. It’s also a fantastic foundation to build consistency and reconnect with your body through mindful, intentional movement. When you are ready, you can add in our functional and beautiful fitness equipment to add extra resistance.

Warm-Up (1–2 Minutes)

Get your body ready to move and prevent injury by easing into the session:

• Arm Circles – Loosen tight shoulders
• Arm Swing & Pull – Open up the chest
• Leg Swings – Improve hip mobility and flexibility

The Workout: Full-Body Strength and Stability (8 Minutes)

Each of these beginner-friendly moves can be performed with or without weights. As you build strength and confidence, incorporate your favourite Amp dumbbells, ankle wrist weights or Weighted Pilates balls to elevate the challenge.

Start by performing each exercise for 10–12 reps (or 30 seconds per side for unilateral movements like lunges). Do 1 round for a 10-minute workout. As your confidence and strength grow, increase to 2–3 rounds, We recommend using the 2.5kg/5kg pair Amp dumbbells or 3kg pair weighted Pilates balls to increase intensity.

If you're just getting started, begin with body weight only and focus on form and breath control. Once the movements feel comfortable and stable, introduce 1–2kg weights, increasing as your strength improves.

1. Suitcase Squats

Targets: Glutes, hamstrings, quads, core

Holding 2.5kg weighted bars, stand with feet shoulder-width apart, arms at your sides.

• Lower your hips back and down like you’re sitting in a chair.
• Keep your chest lifted and knees aligned over toes.
• Press through your heels to return to standing.

Beginner Tip: Keep hands on your hips for balance.

Progression: Hold a dumbbell in each hand at your sides (like carrying a suitcase).

Start with: 10–12 reps.

2. Knee Lifts

Targets: Core, hip flexors, balance

Stand tall, engage your core, and hold your dumbbells steady in your hands.

• Lift one knee to hip height, hold for a moment, then lower.
• Switch sides and repeat, moving with control.

Beginner Tip: Place hands on your hips or out to the sides for stability

Progression: Hold a light weight in each hand or add wrist/ankle weights.

Start with: 10 reps per side.

3. Deadlifts

Targets: Hamstrings, glutes, lower back

Stand tall with feet hip-width apart, hold your 2.5kg dumbbells in each hand.

• Hinge at the hips (not waist), keeping your back flat.
• Lower the weights (or hands) to mid-shin, slight bend in knees.
• Squeeze glutes to return to standing.

Beginner Tip: Practice first with no weights to master the hip hinge.

Progression: Add Amp dumbbells and increase load gradually.

Start with: 10–12 reps.

4. Side Lunges

Targets: Inner and outer thighs, glutes, hips

Step your right foot out to the side, holding your dumbells in your hands.

• Bend your right knee and push hips back, keeping left leg straight.
• Return to start and repeat on the other side.

Beginner Tip: Step shorter to start and build deeper range over time.

Progression: Hold a dumbbell at your chest or one in each hand, increase the weight as you progress.

Start with: 8–10 reps per side.

5. Reverse Lunges

Targets: Glutes, quads, hamstrings, core

Step one foot back and lower your back knee toward the floor, holding the weights in your hands.

• Keep your front knee stacked over your ankle.
• Push through the front heel to return to standing.

Beginner Tip: Hold onto a chair or wall for balance if needed.

Progression: Add dumbbells at your sides or a single weight at your chest.

Start with: 8 reps per side.

6. Forward Lunges

Targets: Quads, glutes, calves, balance.

Holding your weights in your hands, step forward with one foot and lower into a lunge.

• Keep your chest upright and both knees at 90 degrees.
• Push off the front foot to return to start.

Beginner Tip: Keep movements small and controlled.

Progression: Add Amp dumbbells to increase resistance.

Start with: 8 reps per side.

7. Bent-Over Row

Targets: Upper back, shoulders, arms

Hinge at the hips with a flat back, knees slightly bent.

• Hold weights or Weighted Pilates balls, palms facing in.
• Pull the weights toward your ribs, elbows close to your body.
• Squeeze shoulder blades, then lower slowly.

Beginner Tip: Start with light weights and perfect your posture.

Progression: Increase dumbbell weight or time under tension.

Start with: 10–12 reps.

8. Skull Crusher

Targets: Triceps, shoulders

Lie down (on a mat or bench) with weights extended above your head.

• Keep elbows in as you lower the weights toward your forehead.
• Pause, then press the weights back up.

Beginner Tip: Use 1–2kg dumbbells or Pilates balls to begin.

Progression: Increase reps or weight slowly.

Start with: 10–12 reps.

9. Chest Press

Targets: Chest, shoulders, triceps

Lie on your back, feet flat on the floow and hold your weights at chest level.

·       Press your arms straight up.

• Lower slowly and repeat.

Beginner Tip: Focus on steady control through the full range.

Progression: Increase weight or try with resistance bands.

Start with: 10–12 reps.

10. Pec Fly

Targets: Chest, shoulders

Lie down holding your weights directly above your chest.

• With a slight bend in your elbows, open arms wide
• Bring weights back together at the top

Beginner Tip: Start with low weight to avoid shoulder strain.

Progression: Add more weight or pause at the bottom of the movement.

Start with: 8–10 reps.

11. Dumbbell Crunches

Targets: Core, upper abs

Lie on your back with knees bent, hold a weight at your chest.

• Engage your core and lift your shoulders off the mat.
• Lower slowly and repeat.

Beginner Tip: No weight needed to start—just focus on form.

Progression: Add weight once movement feels solid.

Start with: 10–12 reps.

12. Side Plank (Left & Right)

Targets: Core, obliques, shoulders

Lie on your side, elbow under shoulder and stack your feet and lift hips, keeping your body in a straight line.

• Hold for time, then switch sides

Beginner Tip: Drop your bottom knee to the floor for extra support.

Progression: Extend the hold (start at 15–20 seconds, build to 30+).

Start with: 15–30 seconds per side.

Cool Down (1–2 Minutes)

• Hamstring Stretch – Reach forward and lengthen the back of your legs
• Deep Breathing – Relax, reset, and return to your day feeling strong

 Want to follow along with Lisa? Watch the full workout on YouTube here.

Meet Your Trainer: Lisa Marley

Lisa Marley is a certified personal trainer, health & wellness coach, and trained chef passionate about plant-based living and holistic wellbeing. She specialises in behavioural change coaching—helping clients set realistic goals, overcome obstacles, and develop strategies for lasting success.

Her 30-minute personal training sessions, offered online and in-person, are designed to maximise efficiency while fostering consistency. Lisa combines movement with mindful nutrition to help you feel energised, strong, and empowered—body and mind.

“My ultimate aim is to optimise your body’s efficiency, reduce inflammation, enhance muscle responsiveness, and boost your performance—so you can thrive today and into the future.” – Lisa Marley

  Why This Workout Belongs in Your Routine

• Quick, convenient, and accessible—perfect for busy days.
• Builds strength, balance, and coordination.
• Beginner-friendly, with room to grow using Amp resistance tools.
• Ideal for starting (or restarting) your fitness journey.

This is fitness designed for real life—with equipment that inspires you to move every day. Wherever you are in your wellness journey, Amp is here to support you with tools that are as functional as they are beautiful.

Ready to get moving? Explore our full range of premium fitness equipment to bring the gym home—stylish tools to elevate your workouts, at home or in the studio.

> Shop the Collection
> Workout Centre – More Free Routines

Written by Mia Barnes

Creating a home gym doesn’t have to empty your wallet. With a little creativity and some smart choices, you can set up a functional workout space without spending a fortune. Whether you’re into strength training or cardio, here’s how to make it work on a budget.

Prioritise the Essentials

You don’t need fancy machines to get a great workout in. Focus on versatile, affordable equipment like:

• Resistance bands for strength training and stretching.
• Dumbbells or adjustable weights
• A jump rope for affordable cardio
• A Pilates ball for stability, stretching and balance

Use What You Have

Before buying anything, check what’s already in your home. A sturdy chair or ottoman can double as a workout bench, and towels (or paper plates!) can replace sliders for core workouts. Even a backpack filled with books (or adding hand weights to your coat pocket) can act as a weighted vest.

Find Budget-Friendly Alternatives

A gym membership can be pricey; however, creating a home gym and investing in durable, quality equipment you only buy once is a great long-term alternative to keep exercising. It is even better when you don't have to spend time and money driving to get there!

If new equipment isn’t in the budget, look for second-hand options. Check Facebook
Marketplace, Ebay or charity shops. Many people sell barely used fitness equipment for a fraction of the price.

Focus on Bodyweight Exercises

You don’t even need equipment to build strength. Squats, lunges, push-ups, and planks are all effective and free. Bodyweight movements are a fantastic way to build muscle and improve balance. Combine them into circuits for a full-body workout.

Core sliders are a great way to add resistance and strength to bodyweight workouts on a budget without weights.

Get Creative With Cardio

Treadmills and stationary bikes can be pricey, but there are other options. If you can't get out for a run, try high knees, jumping jacks, HIIT (think Joe Wicks) or dance workouts on You Tube. Low-impact cardio like Pilates or Vinyasa yoga can help you deal with chronic conditions like diabetes or osteoporosis. Walking is a great, low impact cardio workout with so many health benefits, and it's free!

Make Use of Free Online Resources

Skip the expensive workout programmes. YouTube has thousands of free workout videos, from yoga to strength training. Fitness apps often have free versions with great workouts, too. We have downloadable workouts available in our Workout Centre to help you get started.

Create a Motivating Space

Your home gym doesn’t need to be fancy. Just clear a small area and keep it organised. A
corner of your living room, garage or even outdoor patio can work. Keeping your equipment in one place helps create a habit of working out regularly. A yoga mat
or foam tiles can make hard floors more comfortable. A mirror — even a small one — can help with form.

Make Your Own Equipment

If you’re handy, you can build some of your own workout equipment. A sandbag or plastic bottle filled with rice can replace traditional weights. A duffel bag stuffed with heavy objects makes a great DIY weight for deadlifts and squats. You can even fill an old basketball with sand to use as a homemade medicine ball. You can read about the benefits of adding light weights to your exercise regime here.

Upgrade Over Time

There’s no need to buy everything at once — start with the essentials and upgrade as your fitness goals evolve. Begin with resistance bands and bodyweight workouts, then add weights and other equipment when your budget allows. The key is to prioritise what you’ll use and invest in quality pieces instead of buying equipment that might collect dust.

Stay Consistent

A home gym is only effective if you use it, so find workouts you enjoy and set a schedule that works for you rather than makes fitness harder. Even short workouts done consistently will lead to progress. The beauty of a home gym is that you have full control over your space and routine. Find our latest blog post here on how to create a consistent routine as part of your daily life that you can stick to.

Make the Most of Your Home Gym

Creating a home gym on a budget is completely possible. Whether you’re shopping  second hand or using free workout resources, there are plenty of ways to stay fit without spending a fortune. The most important thing is to get started and stay committed to your fitness journey.

If you want to enhance your Pilates practice or add a fresh, effective twist to your fitness routine, incorporating Weighted Pilates balls is the way to go. These compact, versatile tools are perfect for increasing resistance, boosting core engagement, and promoting overall body strength and stability.

Whether you're a Pilates enthusiast or a beginner exploring fitness with weighted equipment, this routine offers a balanced blend of strength training, core activation, flexibility, and relaxation. Plus, it’s low-impact, making it accessible to all fitness levels and ages.

Why Use Weighted Pilates Balls?

Weighted Pilates balls are small but mighty. They add resistance to traditional Pilates exercises, enhancing their benefits by:

• Engaging deeper muscle fibres
• Improving balance and stability
• Supporting joint mobility
• Boosting calorie burn and metabolism

By integrating these weighted balls into your workout, you’ll notice significant improvements in muscle tone, core strength, and functional fitness, all while enjoying a safe, joint-friendly exercise. Plus they are gorgeous to hold and fit in the palm of your hand, making them easy, comfortable and enjoyable to use.

35-40 Minute Weighted Pilates Ball Workout Routine

This Pilates workout is designed to maximise the benefits of incorporating weighted Pilates balls. Perform each exercise slowly and with control, focusing on form and breathwork.

Warm-Up (5 Minutes)

Prepping your body is essential for preventing injuries and improving performance. Start with these Standing Roll Downs to wake up your spine and core.

Standing Roll Downs with Weighted Ball

Stand tall with feet hip-width apart, holding the weighted ball in both hands.

Inhale as you reach the ball overhead, and exhale as you roll down, vertebra by vertebra, bringing the ball towards the floor.

Inhale at the bottom, and exhale as you roll back up, stacking your spine.

Repeat 6 times to increase mobility and warm up your body.

You could always do these seated as well.

Core Activation (8 Minutes)

Target and strengthen your core muscles with these focused moves.

Ball Roll-Ups

• Lie on your back, legs extended, holding the weighted ball above your head.
• Inhale as you curl up, bringing the ball forward.
• Exhale as you stretch toward your feet, keeping control.
• Reverse the motion slowly and repeat 8 times.

Oblique Twists with Ball

• Sit with knees bent, feet flat, holding the ball at chest level.
• Lean back slightly, twisting your torso to the right to tap the ball beside your hip.
• Return to the center and twist to the left.
• Perform 10 twists per side to strengthen obliques.

Strength and Stability (10 Minutes)

Build strength and balance with these powerful, controlled exercises.

Weighted Bridge

• Lie on your back with knees bent, feet flat, holding the balls on your hips.
• Inhale to press through your feet, lifting your hips into a bridge.
• Exhale to slowly lower back down.
• Perform 10-12 reps to target glutes and hamstrings.

Single-Leg Dead Bug with Ball

• Start on your back with arms holding the ball overhead and legs in a table top position.
• Lower your right leg and left arm simultaneously, keeping your core engaged.
• Return to start and switch sides.
• Perform 8-10 reps per side.

Upper Body Focus (8 Minutes)

Tone and strengthen your upper body with these exercises.

Ball Chest Press

• Lie on your back, knees bent, holding the ball at chest level.
• Inhale as you press the ball up.
• Exhale to slowly lower it back.

Perform 10-12 reps for stronger shoulders and chest.

Tricep Extension with Ball

• Sit or stand, holding the ball overhead.
• Inhale as you bend your elbows to lower the ball behind your head.
• Exhale to straighten arms.
• Perform 10-12 reps for sculpted triceps.

Lower Body Focus (8 Minutes)

Strengthen and tone your legs while improving stability.

Ball Squat Hold

• Stand with feet shoulder-width apart, holding the ball at chest height.
• Lower into a squat, keeping thighs parallel to the floor.
• Hold for 15-30 seconds, engaging your core, then rise back up.
• Repeat 3-5 times.

Lateral Lunge with Ball

• Hold the ball at chest level and step out into a side lunge.
• Lower the ball toward your knee and push off to return to standing.
• Perform 8-10 reps per side.

Cool Down (5 Minutes)

Relax and stretch to improve flexibility and aid recovery.

Seated Forward Fold with Ball

• Sit with your legs extended, holding the ball.
• Lengthen your spine on an inhale, and fold forward on an exhale, reaching the ball toward your feet.
• Hold for 20-30 seconds.

Seated Spine Twist with Ball

• Sit cross-legged or with legs extended, holding the ball at chest level.
• Twist your torso to the right, exhaling, and return to center on an inhale.
• Repeat 5-6 twists per side.

Key Benefits of This Workout

This workout is a game-changer for anyone looking to level up their fitness routine with minimal equipment. Here’s what you can expect:

Improved Muscle Tone and Strength – Sculpt your body with added resistance from the weighted balls.

Enhanced Core Stability – Build a stronger, more functional core.

Increased Balance and Coordination – Improve everyday movements and athletic performance.

Boosted Flexibility – Stretch dynamically for better joint mobility.

Higher Calorie Burn – Elevate your metabolism and manage weight.

Stress Relief – Embrace mindful movement to reduce tension and feel centred.

Looking for more?

For more Weighted Pilates Ball workouts, try this 10 minute upper body sculpt with Lauren Swadling of @barresculptpilates.

Why Save This Routine?

This Weighted Pilates Balls Workout Routine is not only effective but also enjoyable and easy to adapt to any fitness level. Please share it with friends and family to inspire them to prioritise fitness. By saving this guide, you'll always have a go-to workout for days when you want a full-body challenge with minimal equipment.

Embrace the transformative benefits of this workout today—your body and mind will thank you!

Written by Mia Barnes

Starting a fitness routine doesn’t have to mean overhauling your entire life. The key to true success is making small changes that fit your current schedule, not disrupt it. Here’s how to build a routine you’ll actually stick to.

Set Clear, Realistic Goals

What do you really want from your fitness routine? Maybe you want more energy to play with your kids, improve your mood, or complete that 5K. Whatever it is, write it down. Goals give you direction, keep your motivation up, and give you something to work toward.

Pick Activities You Actually Enjoy

As much as 60% of American adults don’t get enough movement in their daily lives. A big reason for that is exercise often feels like a chore. This is why it’s so important to find something you genuinely love and look forward to. You’re much more likely to stick to something if you actually enjoy doing it.

If the idea of going to the gym makes you groan, don’t force it. Go hiking or biking if you love being outdoors. Those who prefer low-impact workouts could try swimming or Pilates. The more fun it is to you, the less it’ll feel like an obligation.

Schedule It Like an Appointment

You wouldn’t cancel a doctor’s appointment or skip a work meeting, so don’t miss your workout time, either. Pick a time of day that works best for you — maybe that’s early mornings before the chaos starts or evenings after work as a way to unwind. Add it to your calendar, set a reminder, and treat it like an important meeting with yourself.

If mornings aren’t your thing, don’t force it. Find the time that works for your energy levels.

Start Small and Build Up

It’s easy to get overexcited and try to do too much too soon, but that’s a fast track to burnout. Start with something manageable, like 20 minutes a few times a week. Once you’ve built the habit, you can gradually increase the time or intensity.

Keep Your Gear Handy

Make things as easy for yourself as possible. Lay out your workout clothes the night before, or keep a gym bag in your car. If everything’s ready to go, you’re less likely to come up with excuses. The goal is to reduce any barriers that might stop you from getting started.

Don’t let social media convince you you need fancy equipment or luxury gym memberships. Bodyweight exercises are a perfect way to get started without breaking the bank.

Recruit a Workout Buddy

Finding someone to work out with is a fantastic way to stay accountable. Whether you join a fitness class, go for regular walks with a friend, or find a running group, turning workouts into a social activity can help combat loneliness while boosting motivation. Sharing goals and cheering each other on when the session gets tough can make all the difference. Plus, knowing someone is counting on you to show up is an excellent way to stay consistent.

Track Your Progress

Seeing how far you’ve come can be incredibly motivating. Use a fitness app, journal, progress photos, or even just mark days on a calendar. Keep track of what you did, how you felt, and any improvements you’ve noticed. It’s not just about numbers — celebrate non-scale victories like feeling more energetic or noticing your mood improve.

Here are some motivation boosters that may help:

●      Set mini goals, like completing three workouts a week.

●      Reward yourself for reaching milestones. You could treat yourself to a nice dinner or buy those leggings you’ve been eyeing.

●      Create a playlist of your favourite upbeat songs. Research has shown choosing your own workout playlist can boost your performance and enjoyment.

●      Change your routine when you feel bored. Try a new workout class or a different running route to spice things up.

Try to Be Flexible

Some days won’t go as planned, and that’s OK. Life gets busy, and missing a workout doesn't mean you’ve failed. The trick is to adjust without guilt.

If you can’t fit in a full workout, even five or 10 minutes of movement is better than nothing. Focus on consistency over perfection.

Bringing It All Together

You don’t need to flip your life upside down to build a solid fitness routine. Focusing on small, sustainable steps and giving yourself room to adjust is the best way to create a natural habit.

Get started today!