Top 5 Fitness Tips!

Whether you're a fitness enthusiast or trying to keep that New Year’s Resolution fitness spark alive after two months, these five fitness tips will help you stay on track with your fitness goals throughout March and beyond:

1. Never skip the warm-up

A good warm-up helps prepare your body for your workout and reduces your risk of injury. It can also provide the motivation needed to power through a session on days when you're not feeling up to it. On days when you're struggling to get off the couch, promise yourself you’ll complete the warm-up, and if you're still not feeling it, you can call it a day. Chances are, after the warm-up, you’ll have more energy to continue.

A warm-up should be a full-body routine that gets you moving and increases your heart rate. A simple warm-up is the 5x5:

• Bodyweight Squats x 5
• Inchworms x 5
• Shoulder Taps x 5
• Spider Lunge Rotations (also known as the World’s Greatest Stretch) x 5
• Jumping Jacks x 5

Complete 3-5 rounds, and you’ll be ready for any workout to follow!

2. Strength training is for EVERYONE
Regardless of your goals, strength training can help. It doesn’t mean spending hours at the gym. Whether you're aiming for running/endurance goals, fat loss, or just want to be more active, strength training will help you feel stronger, leaner (not bulkier!), and increase your metabolism. If you're new to strength training, after each exercise (done with good form!), you should feel like you could have done maybe two more reps. In your next session, aim for those two extra reps. Gradually increasing reps and weights will help you progress.

3. Prioritize recovery
There’s no point in training hard if you’re constantly sore and unable to complete everyday tasks. Aim for at least 7 hours of sleep per night and create a routine that emphasizes recovery. Ideally, an Epsom salt bath after a tough session is great, but that's not always possible. After my Sunday morning long runs, I make sure to use Ultrapure Epsom Salts Gel after cleaning up from my run. Then, I hydrate and eat a meal with both adequate protein and carbs! This leads us to tip #4...

4. Carbs are not the devil
If you're training, you need fuel. Carbohydrates are your primary fuel source. The exact amount varies based on your body weight, training intensity, and duration, but think of carbs as essential to refuelling your body. The more you train, the more you need to replenish your stores.

5. Be specific in your training goals

Don’t just set a vague goal like “I want to run a 5km.” Set a goal for when you want to run it. Then, work backward from that date to plan your training. A bonus tip for any distance race or event (whether it's a half marathon, sprint triathlon, or a Hyrox event): Do not set a time limit for yourself. Aim to complete it, enjoy the experience, and set your future goals based on your own fitness level—not what others or the internet tell you.

Thank you to Seán Coffey host of the "Any Given Run Day" podcast for these tips!

Seán is an endurance athlete and women's fitness coach. He began his running journey in 2017, which eventually inspired him to team up with his co-host, Eric Lawless, to create a fun and educational podcast for fellow runners.

We are proud sponsors of the "Any Given Run Day" podcast!

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