7 Fitness Tips For The Next 7 Days

7 fitness tips for the next 7 days.

If you are struggling to set some motivating fitness goals or just feel overwhelmed with all the information out there, here are seven small fitness goals you could tackle this week.


1. Start Monday with a workout of any kind.

It can be short, long, easy, tough, strength based or cardio based.

Just do something to start the week off with something healthy for your body and build momentum for the week.


2. Know what you are going to eat on your busiest days.

Look ahead.

Which days have the longest meetings?

Don't get stuck with less healthy options as your only option when you have just finished a four-hour meeting.

Plan ahead. Have a healthy option available especially for those times where you know you'll be hungry. 

This is underestimated by so many people trying to eat healthy or lose weight. They don't give themselves a fair chance.

There is no thought to the day ahead and what they are going to eat and when. Doing this will eliminate most of your unhealthier choices.



3. Add 2-10% weight to the bar.

Your body won't change unless you ask it to change. You must be aiming to get a little bit stronger each week. 

Whether this is one more repetition of a specific set of a specific exercise or adding more weight to the bar, its' important to keep challenging your body.

This is how you build strength and fitness and even body shape over time.


4. Get 7-8 hours rest per night.

Let's face it, not all of us get a peaceful 8 hours of sleep per night.

That's why I am more a fan of 7-8 hours bed rest. 

Aim to get to bed at a similar time and create a wind down sleep ritual that works for you. 

Rest and recovery are just as important as sweaty gruelling workouts.

Rest gives our muscles a chance to rebuild and come back stronger.

And it’s a good discipline for our brains not to become obsessive about working out.



5. Measure and track at least one element of your fitness.

Pick something to measure and track.

It could be:

• Scale weight
• Clothes fitting
• Strength on a particular exercise
• Your 5k run time
• Your energy on a daily basis
• How many home cooked meals you had.
• How much bed rest you had.
• How many vegetables you ate.

You name it. You pick it. But track it. See the improvements over time to build motivation that your plan is working.


6. Replace one takeaway meal with a home cooked meal.


In a 2014 study by the John Hopkins Bloomberg school of Public health, the researchers found that people who cook more at home are healthier and save money.

Research also shows that people who work 35 hours or more tend to cook less.

However, those in general who cook 5 or more times at home per week ate healthier meals.

They consumed less sugar, fewer carbs and less fat than those who didn't cook as much. 

Cooking at home, even if it's not "perfectly healthy food", is almost always going to be good news for your health.
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7. Do things briskly.

Vaccuming at home? Do it quicker.

Morning walk? Walk briskly.

Gym cardio session? Up the intensity.

Work up a good sweat with some cardio.

All of these fitness tips are achievable for you.

Which one are you going to try?

What would you add?

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