Community|Health & Wellbeing|Innovation Campus|UOW


1. Drink more water

Yes, the most boring hack ever, but it’s a simple fact that adequate hydration can help keep you on track physically and mentally. Drink a glass of water first thing in the morning and carry a water bottle with you all day.

2. Write down three goals

What do you really want to achieve with regards to your health & fitness? How do you want to change your fitness, your diet, your mindset or even your career or relationships? Write down your top three, whack it on your fridge, and each day ask yourself “how can I make a 1% shift in my behaviour to steer me towards these goals?”

3. Introduce one simple habit

Following on from hack #2, don’t get too caught up in the bigger picture or you may get overwhelmed. For example, if you need more personal time, start with setting aside 5 minutes in the morning to meditate or practice deep breathing. Keep it small and achievable.

4. Get moving

If you’re just starting out, now might not be the time to launch into a high-intensity 7-day-a-week regime. Consider a way to progress in a manner that is manageable and sustainable. Ease your way in with light weights, low-impact cardio and stretching. If you’ve already got a routine in place, maybe consider how to challenge yourself more or change up your training stimulus.

5. Do something different

Mixing things up is a great way to light a spark in your mindset. Book into a group exercise class you’ve always wanted to do, or always avoided. Try a new recipe. Explore a new hiking trail. Anything to keep you from feeling like you’re going through the motions or ‘stuck in a rut’.

6. Phone a friend

If you feel low on motivation, call for backup. Whether it’s a friend or family member, or even talk to one of the trainers at the gym to help amp you up, keep you accountable or offer some helpful advice. Maybe you can recruit yourself a new gym buddy.

7. Reward yourself

Reward your hard efforts at the gym or at work with something that isn’t junk food or alcohol. This doesn’t have to be anything major or cost you a fortune. Treat yourself with a breakfast smoothie, have coffee with a friend you haven’t seen in a while, watch your favourite movie, relax with a bath.

8. Get a good night sleep

Ditch the late-night Tik Tok binges and get some quality shuteye. Sleep is the foundation of your physical and mental health. It is one of the most important aspects of a gym routine so don’t neglect it!

9. Be consistent

Results happen over time, not overnight. Work hard, stay consistent & be patient!

10. Have fun!

Do what you love. Your healthy regime doesn’t have to be a chore.

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