Tips to Help You Achieve Your Fitness Goals


Whether you are hoping to run a marathon, aiming to slim down your waist line, or cycle competitively, achieving your fitness goal is hard work. Along the way you will probably experience pain and setbacks, from huge blisters to the agony of climbing stairs post-leg workout day. As with any workout, sore muscles are manageable if you can see progress, but if you are struggling to see results, it can be disheartening. To help you achieve your goals and stay motivated, try these helpful tips.

Track Your Progress

Cycling for FitnessWhen you train, progress is often slow and steady, making it hard to see improvements. Rather than relying on the scales or being able to run a longer distance, use an app to track your development. Choose an app such as Superbody that not only notes your progress, but offers personalised exercise and nutrition programs to help you achieve your fitness goals.

Upbeat Workout

Studies have shown that listening to upbeat songs while you exercise can increase the intensity and length of your sessions. Fill your phone or MP3 player with fast paced, high energy workout tracks to help to get into the right mindset and reach your fitness goals.

Consider Cross Training

If you are aiming to increase your athletic prowess, the likelihood is that you focus on training in your chosen area. Or if you have fitness orientated goals, you probably have a favourite workout routine. However, if you limit your exercises, you could be inhibiting your progress. Instead, aim to mix it up by cross training. Try different exercises to increase your strength and endurance levels to help you see better results. Many athletes are taking up activities like yoga to help their overall fitness.

Reward Yourself

To reach your fitness goals, you need motivation. One of the best ways to do this is by rewarding yourself. Although you have an overall goal, setting regular targets will help to keep you on track. You could use a money jar and add one pound for every workout, or create a chart that allows you to eat a sweet treat after running a specific distance.

Research and Learn

There is plenty of resources out there to health you with your health and fitness goals. NHS has very detailed articles helping offer advice and guidance. There are also lots of blogs out there that provide personal experiences which can help offer better insights that commercially focused advertisement.

Drink More H2O

More than 70% of your body mass is water. Staying hydrated can improve the performance and intensity of your workout, so it is important to drink water when you sweat. If your goal is to drop a clothes size, make sure you are drinking enough water as dehydration can also cause water retention and inhibit weight loss.

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Sugar Alternatives for Energy and Hydration

Question: I am using the homebrew sugar formulations (sometimes added to green tea).  I am also trying to wean myself off 1/2 dose adrenalean “lip tonic delivery system” (biorhythm brand- caffeine, hoodia g, synephrine, yohimbe) capsule for energy.

My question is other than juice, can you suggest modifications in lieu of table sugar for energy and hydration.


Both raw/organic honey or agave can work great in the homebrew (substitute in the same quantities for the sugar, or to taste), but you do have to shake well in order to make sure they don’t settle out.  Have you tried either of these?  Also, make sure to use at least the minimum amount of salt recommended in the homebrew as the temps rise, you need the sodium replacement if you’re sweating.

Sports Drink Homebrew

Please send us your questions for our Expert Sports Nutritionist, Kelli Jennings to “Ask the Sports Nutritionist“. Kelli Jennings is a Registered Dietitian with a passion for healthy eating, wellness, & sports nutrition. For more information go to

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