Congratulations on starting your 8-week nutrition and wellbeing program! While nutrition plays a vital role in your journey, exercise is just as important in helping you feel stronger, more energized, and mentally refreshed. Whether you’re new to exercise or looking to increase your activity, finding movement that works for you is key. Here’s how to get started and stay motivated.

Find What You Enjoy

One of the most important things to remember is that any movement is better than no movement. If you force yourself into exercises you dread, it’s unlikely to become a long-term habit. Instead, pick activities you genuinely enjoy—whether that’s dancing, gardening, swimming, or walking. Enjoyment ensures consistency, which is far more effective than occasional intense workouts.

**Nike Training Club** (www.nike.com/ntc-app) – Offers free workouts, ranging from yoga to strength training.

Fit Exercise into Your Lifestyle

Your workout routine should complement your life, not complicate it. If you have a busy schedule, high-intensity workouts might add more stress rather than relieve it. Instead, opt for activities like yoga, brisk walking, or a casual game of tennis that support both your physical and mental wellbeing.

Also, remember that movement doesn’t have to happen in a gym. A 15-minute walk between meetings or stretching before bed counts too! Small efforts add up over time.

Build Momentum with Small Wins

Consistency matters more than intensity when forming a habit. Start small and build momentum. If a full workout isn’t possible, do what you can—some stretches, a short walk, or bodyweight exercises at home. Celebrate every effort you make rather than focusing on what you didn’t do.

Set Goals with Intent and Purpose

Why are you exercising? Are you looking to improve energy, build muscle, or manage stress? Aligning your movement with your goals keeps you motivated. For example, if your goal is to build lean muscle, incorporating resistance training or high-impact cardio might be more beneficial than low-impact activities alone. Likewise, if stress management is your priority, mindful movement like yoga or tai chi can be more effective.

Habit Stacking: Make Exercise a Routine

One of the best ways to incorporate exercise into your lifestyle is by habit stacking—adding movement to existing habits. If you walk your dog, extend the walk by 10 minutes. If you drink coffee every morning, do some stretches while waiting for it to brew. These small changes create lasting habits.

LES MILLS isn’t for the faint-hearted, but if you are up for it - its free on TVNZ! Get access to high-energy classes like BODYBALANCE, BODYCOMBAT, BODYATTACK, LES MILLS CORE, and LES MILLS GRIT CARDIO.

Busting Common Myths

One common misconception is that spot training can tone specific areas. While targeted exercises strengthen muscles, they won’t necessarily burn fat in those areas. Instead, focus on full-body movements like squats, lunges, and compound exercises that engage multiple muscle groups, leading to better overall results.

Progress, Not Perfection

Missing a workout or eating an unplanned meal doesn’t mean you’ve failed. The key is to stay consistent over time. If you miss a day, just get back on track the next. The small daily habits you build will create the lasting, healthy lifestyle you want.

Final Thoughts

The most important thing is to move in a way that feels good for you. Whether it’s an intense gym session or a peaceful evening walk, all movement counts. Stay focused on what you can do, celebrate small wins, and enjoy the journey toward a healthier, more active life.

Let’s get moving! If you are not already there, aim to build up to 30mins per day. Ask Jess and Julianne if you have any questions.

It all starts now: Exercise is key to building lasting habits