The best exercise routine is one you can enjoy and maintain consistently.
Leading Cork fitness and nutrition coach Lynn O’Leary, with a proven track record of helping clients reach their health goals, offers advice based on her extensive experience.
As the new year begins, many are aiming to restart or start an exercise routine.
This shift can sometimes seem overwhelming or unattainable.
Firstly, O’Leary emphasizes the importance of approaching fitness with both empathy and effort.
“It was normal to indulge more during the holidays and prioritize socializing and family time. Celebrate these moments, but also find small ways to maintain your health, like a morning walk or a nutritious breakfast,” she advises.
A rigorous ‘all or nothing’ mentality can be counterproductive.
“Recognize that it’s okay to miss some workouts or eat more. Focus on less drastic changes that still promote wellness, like drinking water and enjoying a colorful salad,” she explains.
Her clients’ goals range from weight loss to marathon training, with many seeking overall improvements in daily health and reducing stress.
For those just starting their fitness journey, O’Leary offers two vital pieces of advice.
“Walking is incredibly beneficial. It boosts physical health, is widely accessible, and being outdoors enhances mental wellbeing. If you feel intimidated by the gym, start at home with bodyweight exercises or seek guidance from a trainer or friend,” she suggests.
“Consistency trumps perfection. Recognize that perfect adherence isn’t always possible. For instance, if you can’t fit in an exercise session, prioritize hydration and balanced meals instead,” she continues.
“Remember, six months of two workouts per week is preferable to a couple of weeks of intense workouts. Show up intact for the next opportunity. Stay committed to the controllable factors in your routine.”
Your ‘why’ is crucial, especially during periods of low motivation.
“Think about your goals. Why are you exercising? How will it benefit you? Recognize that skipping a workout is a setback, but not failure. Start with smaller sessions. Once you begin, you’re less likely to abandon them,” O’Leary instructs.
“If you believe you lack time, consider reframing it. Instead of saying, ‘I don’t have time to exercise,’ say, ‘I am choosing not to prioritize exercise.’ Although busy, you always find ten minutes. The impact of ten minutes can be significant when compounded over time. Plan accordingly, start small, and note you do have sufficient time.”
O’Leary’s book, Nourish with No Fuss, includes meal ideas and further inspiration. Visit nourishbylynnoleary.com to explore more.
- Start Gradually: Begin with 2-3 thirty-minute sessions per week. Avoid starting with an unrealistic five-workout schedule.
- Add Nutrient-Rich Foods: Enhance meals with lean proteins and vegetables. Additional volume leads to greater satisfaction.
- Seek Accountability: Prioritize plans or support systems. This can be a friend, coach, or class to keep you motivated.
By adopting these principles, you can create a manageable fitness routine that brings meaningful benefits without fostering stress or disappointment.
Starting small and focusing on long-term adherence often leads to more significant success than ambitious short-term efforts.
Embracing compassionate persistence, adding meals thoughtfully, and seeking support are keys to achieving lasting health improvements.
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