Sophia Barlow's Health Courses

1 --- Motivation, Willpower, Habit --- What is the one thing that motivates you to get back to exercise? Keep that image as a screen saver on your phone, a constant reminder. Willpower is like a muscle and needs building... make a small promise to yourself everyday and keep it! Willpower can also ebb and flow, you can't rely on it, so you need to entrench your habit asap. Start small. Do it daily. This is your foundation.

2 --- Making the time for exercise --- Do you have something in your life you could spend 15 minutes a day doing less of...? Could you put that 15 mintues aside for yourself everyday? At the same time if possible, every day? Maybe at lunchtime?

3 --- Finding the right exercise --- Do you have a type of exercise that you enjoy? Or at least things about doing that activity that you enjoy (the environment, people, gear, the feeling afterwards perhaps)? Only ever commit to doing a regular exercise that you enjoy something about. End of.

4 --- The Basics --- It's a good idea to have a wander around your body and habits before you start on a regular exercise plan. Maybe have a look at hydration, nutrition, stress, sleep... you want to get the most out of your exercise, you don't want the basics holding you back.

5 --- Your support network --- Who has got your back in your new adventure? Is it friends, colleagues, your new tribe, think about how and where to find people who will support you, it might be people you've never met before. Surround yourself with these people :) depending on your choice of exercise you might want to have a sports therapist and a personal trainer in there too. Your new team.

6 --- Avoiding Injury --- It's time to start to learn to listen to your body. Look out for it's clues, are you doing too much, are you getting enough rest? Have you got the basics right? Could you push yourself harder? Are you fearful?

7--- Locking in Commitment --- Is it time to tell people about your exercise plans? Time to meet with other people, pre-arranged? To make a payment towards your new exercise goals? A course? Gym membership? A future event to train towards?

8 --- Accepting the change in you --- Believe it or not, you may have been sabotaging your previous attempts to get back to exercise and now could be the time to have a little word with yourself. Think about what sort of lifestyle you want to lead, look at the steps you've taken already, start to accept the new you, if you do, others will follow. This can take time, but it's one step at a time...

9 --- Day 1! --- It's time to get going! You've been through all the steps, this is the step that takes care of itself, it's up to you now. Take a photo of your first exercise session and post, post post! Which brings me onto...

10 --- Celebrate! --- You've done it - celebrate your success!!! Each month and year give yourself a pat on the back and look at how far you've come, accept that you will have a few bumps along the way, but for all the bumps there will be many many more victories, just keep going one step at a time :)