We believe a focus on consistency, not intensity will achieve this for you. Combine strength training, cardio, and mobility work at least 3-5 times a week. Make sure to pair this with balanced nutrition, proper hydration, and 7-9 hours of sleep each night.

Small, steady progress builds lasting energy and fitness.

What you eat before and after your workout matters. Eat a mix of whole foods: lean proteins, complex carbs, healthy fats, and plenty of fruits and vegetables.

• Before a workout: light carbs plus some protein (e.g., banana with yogurt).
• After a workout: protein plus carbs to rebuild muscle and restore energy (e.g., chicken with rice, or a smoothie with protein powder and fruit).

We have staff members or personal trainers on hand so just ask for a quick demonstration. We’re here to help!

Always start with light resistance to learn proper form and adjust seat height or grips before starting. Move slowly and with control to prevent strain. No need to show off, go at your own pace.

Aim for at least 150 minutes of moderate activity per week (like brisk walking or cycling), plus two strength sessions for all major muscle groups. Recovery days are just as important! They allow your body to adapt and grow stronger.

Staying flexible is important for a happy long life so remember to incorporate mobility and stretching into your routine. Especially for the hips, shoulders, and spine. In your workouts, focus on strengthen your core and back muscles. Yoga or Pilates classes can also help improve alignment and flexibility. Take a look at our timetable and book a spot now.

Recovery includes rest, nutrition, and hydration. Stretch gently, stay hydrated, and refuel with protein and carbs. Get enough sleep and consider light activities like walking or foam rolling on rest days to support circulation and muscle repair.

Set small, achievable goals and track your progress. Even simple wins, like more reps or better energy, matter! Find activities you genuinely enjoy and build a routine that fits your lifestyle. Accountability (like a workout buddy or group class) helps too. Read our article here about working out with friends.

At Habit Health we know that a mix is best for overall wellness. Here's why:

• Strength training builds muscle, supports joint health, and boosts metabolism.
• Cardio improves heart and lung function.
• Flexibility and balance training reduce injury risk.

Combining all three creates a well-rounded routine. One of our personal trainers can help build a programme that's right for you and your lifestyle.

Mindful movement like yoga, stretching, or light cardio can lower stress. Strength training and moderate-intensity exercise release endorphins and improve mood. Even a 20-minute walk outdoors can help clear your mind and boost well-being.

We know that tracking your weight is not the best thing for your mind or your health. Instead, notice improvements in strength, stamina, flexibility, mood, sleep quality, and how your body feels. Track how many push-ups or squats you can do, your energy levels, or how easily you climb stairs. True progress shows up in how you feel and move, not just in numbers.