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How “a little and often" will change your health game

Peak health in 5 simple steps

As I reach a little milestone of 10 published editions of Row Your Own Boat, I thought I’d take a moment to explain what motivates me to write each week. 

It’s simple.

I think anyone can build a fantastic life if they think in three pillars: health, wealth, and happiness. 

Add in your driving purpose to give life that extra spark – like becoming an ocean rower – and that’s when the magic happens. 

So this week, we’ll take a look at the first pillar: Health. 

If you’re anything like me, you will have experimented with a yo-yo cycle of intense training followed by periods of inactivity. 

Many of us have been there, but I’ve found there's a more sustainable way to approach fitness. 

It's all about consistency and making fitness a part of your everyday life. 

Here are five steps to help you improve your fitness by adopting a "little and often" approach. 

Step 1: Set Realistic Goals

One of the biggest mistakes people make is setting unrealistic fitness goals – like signing up for the gym on January 1st after making a New Year’s resolution to start working out for two hours every single day. 

Except the last time you went to the gym was one morning last July. 

Instead of aiming for rapid, dramatic changes – focus on achievable, long-term objectives. 

Break them down into smaller milestones, making it easier to track your progress and stay motivated. 

For example, I used to try to row a certain distance as fast as I could, which meant I’d often become deflated and give up if it didn’t start well – or I didn’t make progress each and every session. 

Now, I just pick a heart rate zone. Heart rate zones are a percentage of your maximum heart rate (heartbeats per minute).

If it’s 130bpm for 30mins, the distance I row doesn’t matter and takes all the pressure off. 

I enjoy the session so much more. 

Step 2: Establish a Routine

Consistency is key. 

Create a fitness routine that fits into your daily life, and make it a habit. 

This could be as simple as taking a 30-minute walk every morning or doing a short home workout in the evening. 

By integrating fitness into your daily routine, it becomes a natural part of your life. 

Whatever you do, do it daily. 

Step 3: Mix It Up

Variety is essential to prevent boredom and burnout. 

Incorporate different types of exercise into your routine, such as cardio, strength training, yoga, or even sports you enjoy. It really doesn’t matter. 

This keeps things interesting and targets different muscle groups, promoting overall fitness. 

I’ve lived this way for over a year now and I’m often told “You're looking really fit,” which presumably meant I wasn’t before! 

The key point: When I did fitness-focused training, I didn't look or feel fitter. 

Step 4: Prioritise Recovery

Don't underestimate the importance of rest and recovery. 

Your body needs time to heal and adapt to your workouts. Overtraining can lead to injuries and burnout. 

Schedule your rest days – and really enjoy them. They’ll happen naturally in your schedule. 

Focus on simple activities like stretching and foam rolling to aid recovery, which can be done anywhere and anytime. 

Stretching for 10 minutes every morning and evening has made me feel better than I did in my 20s. 

Step 5: Stay Accountable

Accountability can significantly boost your consistency. Consider finding a workout buddy, if that suits. 

Some activities I prefer to do alone, like strength training. But boxing, I find works best with a couple of friends. 

Be careful with fitness apps and trackers. 

Some I find help me, such as monitoring resting heart rate but, if they’re making you feel miserable or feel pressured around training, then they should go. 

I know a professional rugby player who threw his watch at the wall at 2am because it kept telling him he needed to be asleep for optimal performance before an international game! 

You can also join fitness communities or classes to stay motivated and connected with like-minded folks. 

There are so many people who think and feel the way you do, at your level, with your sense of humour and outlook on life. 

Find them and it’s the final piece. 

Ditch the cycle of intense training each January and inactivity that follows Easter. 

Instead, embrace the "little and often" approach to fitness. 

By setting realistic goals, establishing a routine, mixing up your workouts, prioritising recovery, and staying accountable, you can create a sustainable, enjoyable fitness regimen that lasts. 

Remember, it's not about chasing big gains; it's about making small, consistent efforts that lead to lasting results. 

So, start today and pave the way for a healthier, fitter you. 

And, of course, you can interlink all this with a chat around your finances too. 

I’m here if you need me.

Thanks for reading.



P.S. If you've got a big idea you want to finance – or, you're simply ready to take the next step on your personal wealth journey, here's how I can help.

The best way to learn how to get from where you are to where you want to be when it comes to your lifestyle and your finances is to request a 1-to-1 Wealth Strategy Session.

During this session, we'll look at things like lifestyle planning, pension savings, investment allocation, risk & insurance, when you can retire, and with how much, and anything else that may be on your mind.

To request your free session, click here and fill out the form.

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