As the days get shorter, the air starts to get a bit cooler and the nights roll in faster we all need a little bit of extra motivation to help us stay active. Don’t let those cold and dark nights stop you from achieving your fitness goals. We have come up with 5 simple and effective tips to help you stay fit this autumn. 


1. Try something new. Muscles burn more calories when they do something they aren’t used to. Take up a new class or exercise in a different environment. Hot yoga for example, helps flush toxins from your skin and the heated room helps you get into deeper stretches in a safe and controlled manner. Who doesn’t want to be in a warm room as the nights get colder? If the cold doesn’t bother you why not try one of the many boot camps held outside across London. 

2. Train with a friend. This ensures you are held accountable for your actions. Let’s be honest how many of us have decided to hit the snooze button first thing in the morning instead of waking up and going to the gym? We tell ourselves there’s always tomorrow instead.

However, if your friend is expecting to meet you I bet you will make more of an effort to get to the gym and not let them down. They will motivate and push you a little bit harder during exercise. A bit of friendly competition is always beneficial. 

3. Create a plan. One of the most important and easy things you can do to produce results from your training is to make a plan. Sit down for 30 minutes one evening and write out a plan for the following week. Block out sections in your diary where you can go to the gym and make sure you know what you are going to do in advance. Don’t just turn up for the sake of it. By preparing in advance you really have no excuses not to go and can make sure you exercise an optimum amount of times each week with a set goal in mind.

4. Set yourself some goals. Whether they are daily, weekly or monthly this will help you stay motivated. A daily goal may be doing 10 squats one day, 20 the following, 30 the next and so on. You may say to yourself you want to run a 5k race at the end of the month. If that’s the case sit down and plan out the following weeks (as in step 3) to ensure you train properly and adequately for that race at the end of the month. 

5. Sleep. Recovery is one of the most overlooked, yet important parts of training. Ensuring you get enough sleep will help the production of hormones that will help fat loss and increase lean muscle growth. Not to mention having healthier skin, looking and feeling better and increased levels of energy.