Hav­ing trou­ble ad­her­ing to your fit­ness pro­gram? Try th­ese handy tips. By Ni­cola Conville

Sunday Mail - Body and Soul - - FITNESS -

It’s im­por­tant to choose ac­tiv­i­ties that you can eas­ily fit into your cur­rent sched­ule, says per­sonal trainer and co-founder of NuYu weight­loss re­treats Shaun Cardillo.

“Se­lect a health club close to home or work and find a time of day when you are most likely to avoid con­flicts with other ac­tiv­i­ties. The more con­ve­nient ex­er­cise is, the more likely you’ll stick with it.” “Once you pick a place and time to ex­er­cise, make it part of your reg­u­lar sched­ule,” Cardillo says.

Re­cent re­search shows it takes, on av­er­age, 66 days for a new habit to be­come au­to­matic. The good news is ex­er­cise can be­come ad­dic­tive. “Once you form an ex­er­cise habit you miss it if you skip a ses­sion,” Cardillo says. Ex­er­cise when you are at your best. If you are a morn­ing per­son, make the most of your early start and get a work­out in be­fore work. “If you are a night owl don’t sched­ule morn­ing work­outs you will dread,” Cardillo says. We of­ten say we have no time for ex­er­cise, but the key is to sched­ule it into your day just like any other ap­point­ment, Cardillo says. “This en­sures your com­mit­ment and helps make ex­er­cise a pri­or­ity.” In­stead of zon­ing out in front of the TV, en­cour­age ev­ery­one to get out­side for some fresh air. “Go on a walk or bike ride to­gether,” Cardillo says. “Make ac­tiv­ity some­thing the fam­ily can all en­joy as a unit.” Book in reg­u­lar group ac­tiv­i­ties such as team sports or per­sonal train­ing ap­point­ments. “This helps en­sure your at­ten­dance as you will be missed if you don’t show,” Cardillo says.

A study from Bos­ton’s Tufts Univer­sity found peo­ple are more suc­cess­ful los­ing weight when they are part of a group. Plan an alternative ac­tiv­ity in case you miss your reg­u­lar train­ing ses­sion. Buy some work­out DVDs for rainy days so you can still fit a work­out in. You are more likely to stick to an ex­er­cise pro­gram if you are do­ing some­thing you like, so mix it up with Zumba or hu­la­hoop­ing. “There’s noth­ing more de­mo­ti­vat­ing than trudg­ing through an ac­tiv­ity you hate,” Cardillo says.

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