Get out of breath. All the exercise in the world won’t give you the improvements you want unless you work hard enough

We did it! The final week of my real resolutions plan is finally here, helping you to survive that time of year when so many fall off the wagon. Over the last seven weeks I have covered many different areas, starting with finding the right reasons then looking at food and finally to exercise. Here is a review of what we covered over the last seven weeks:

Week 1: Take time to plan and build your foundations

Week 2: How to set the right goals and measure regularly Week 3: Hydrate Week 4: Less white foods, more brown

Week 5: The five principles of a healthy food shop

Week 6: Cardio and how to get the most from your cardio sessions

Week 7: Resistance training and why we need more of it I want to leave you with a final tool to help you keep the results going over the coming weeks. That tool is uber-simple and is called change.

Our bodies are fantastic machines and they adapt to their environments. By changing your workouts and exercising as often as you can, you will be getting the greatest results possible.

That change can be a new exercise, increase in weights, a new route for your walk or run, a reduction in the time it takes to complete that route — to be honest it can be absolutely anything, just make sure you keep changing it up and you will be amazed at the difference in your results. As always keep measuring your progress to help stay focused.

Above all, a really really big well done to you for completing the last seven weeks. I hope it’s been an epic journey and one that you have gained so many tips and tools for long-term health.

Week 8 to-do list:

Cook at least three meals from scratch and batch cook some meals to keep in the freezer. Get a WhatsApp group together to work towards health goals

Turn your phone off for at least three meals

Have a social mediafree day

Review your progress so far

Week 8 exercise: the wide foot squat

Here is one of the best leg exercises in my repertoire: the wide foot squat. This is great for the inside of the leg and your bum.

1. Start with your feet wider than shoulder width and point your feet away from the body at a 45-degree angle.

2. Now lower your body down as far as you can. Hold in this position and pulse your bum 2-3 inches towards the floor and back to the holding position.

3. Repeat for 20 reps and 3 sets.

Health tip of the week:

Get out of breath. All the exercise in the world won’t give you the improvements you want unless you work hard enough.

No matter what exercise you do, ensure that you are challenging yourself and getting out of breath, but still able to have a conversation at least to get the best out of that exercise.