Personal Trainer’s Tips to Build Long-Lasting Healthy Habits
The dawn of a new year often inspires a surge of motivation to set fresh goals, prioritise well-being, and embrace healthier routines. However, with work commitments, family obligations, and the lingering chaos of the holiday season, maintaining those resolutions can feel overwhelming. This year, why not take inspiration from Amy Williams, Olympic gold medallist and personal trainer, who combines her athletic expertise with real-world strategies to help people of all ages and fitness levels build sustainable habits? To help you start strong and sustain your momentum, here are Amy's five top tips to build healthy habits that fit seamlessly into your life. These tips are practical, effective, and designed for long-term diet and wellness success.
1. Boost Your Fitness with Short, High-Intensity Workouts
When time is limited, it’s easy to think a workout isn’t worth it unless it’s an hour-long commitment. However, research shows that short, high-intensity workouts can deliver significant benefits in less time. These sessions elevate your heart rate, improve endurance, and help build strength—all within 10 to 15 minutes.
Amy suggests starting with a circuit of bodyweight exercises like squats, push-ups, and mountain climbers. Push yourself to your limits, and you’ll finish feeling energised and accomplished. The key is consistency: even a 10-minute effort is better than skipping your workout entirely. Incorporate variations to keep things exciting and target different muscle groups. For example, alternate between lunges, planks, and burpees to create a well-rounded workout.
Additionally, consider tracking your progress using fitness apps or journals. Monitoring your achievements, even with brief sessions, can boost motivation and help you recognise the value of consistent effort.
2. Prioritise Exercise with Scheduled Workout Slots
Your health deserves priority, and one of the best ways to honour that is by scheduling workouts into your calendar. Carve out “me time” just as you would for a business meeting or doctor’s appointment. Whether it’s a quick session during your lunch break or a morning yoga flow, commit to showing up for yourself.
Visual cues can also help. Lay out your workout clothes the night before or set a reminder on your phone. These small steps reinforce your intention and eliminate excuses, making it easier to follow through. Beyond scheduling workouts, create a motivating ritual to ease into your workout. For instance, playing your favourite playlist or lighting a candle for a calming ambience before yoga can elevate the experience and make it something to look forward to.
3. Get Active Together: Turn Fitness into Family Fun
If juggling family responsibilities leaves little room for solo workouts, involve your loved ones. Activities like family walks, dance-offs, or mini yoga sessions provide a fun way to bond while staying active. Children often emulate their parents’ behaviours, so you’re not only improving your health but also inspiring healthy habits in the next generation.
Integrating fitness into family time doesn’t have to be complicated. Simple games or outdoor activities can be just as effective as structured workouts. The goal is to move together and create shared memories while prioritising well-being. Encourage creativity by letting family members choose activities, such as a back garden obstacle course or a group bike ride. This not only diversifies your routine but also ensures everyone feels included.
To further enhance family engagement, set collective goals. Perhaps you aim to complete a weekend hike together or master a group fitness challenge. Celebrate milestones with small rewards, fostering a sense of accomplishment and unity.
4. De-Stress and Focus with Mindful Breathing Techniques
Life can feel chaotic, especially at the start of a new year. Amy emphasises that when stress levels rise, take a moment to pause and breathe. Practising mindful breathing—inhaling deeply through your nose and exhaling slowly through your mouth—helps calm the nervous system and refocus your mind. Consider integrating this practice into a daily routine, such as starting your mornings with five minutes of deep breathing to set a calm, intentional tone for the day.
Once you’ve regained clarity, ask yourself: What is the most important task I can tackle right now? Whether it’s prepping a healthy meal, organising your daily schedule, or squeezing in a quick workout, focusing on one action at a time prevents overwhelm and fosters a sense of accomplishment. For ongoing stress management, explore mindfulness techniques such as meditation apps or journalling. These practices can help you identify patterns in your stress triggers and develop effective coping mechanisms.
5. Stay Energised with Quick and Healthy Snack Prep
Healthy eating is the backbone of sustained energy and overall well-being. However, when hunger strikes and you’re unprepared, it’s easy to reach for sugary or processed options. Combat this by prepping nutritious, grab-and-go snacks in advance.
- Pre-cut veggies like carrot sticks, celery, and cucumber
- Hard-boiled eggs for a protein boost
- Homemade energy balls or bars
- Single-serving portions of nuts or seeds
- Greek yoghurt topped with fresh fruit
Having these ready-to-eat snacks on hand ensures you’re fuelling your body with the nutrients it needs to tackle busy days with vitality. To expand your options, experiment with meal prepping smoothies or creating mason jar salads that can be stored for a few days. These convenient, nutrient-dense choices make healthy eating more accessible, even during hectic schedules.
If you’re hosting social gatherings or working long hours, consider batch-prepping snacks in larger quantities. This proactive approach minimises decision fatigue and guarantees you always have healthy options within reach.
Discover Proven Strategies to Create Sustainable Healthy Habits
As you embark on your journey to healthier habits, remember that perfection isn’t the goal. Progress is what truly matters. Small, consistent actions compound over time to create lasting change. Allow yourself grace on the tougher days and celebrate every victory, no matter how small. Use positive reinforcement to stay motivated—acknowledge your efforts, track your growth, and share your wins with supportive friends or communities.
This January, proto-col are embracing the theme of 'New Year, New Intentions' through a free month-long programme, featuring tips from a variety of wellness experts—including breathwork instructors, yoga teachers, nutritional therapists, and more. Each week, we’ll share actionable insights to help you stay motivated and inspired. To support your journey, use code 'AMYWILLIAMS' for 15% off the entire proto-col website, where you can find wellness products to complement your fitness routine.
If you’re seeking a comprehensive workout plan tailored to your unique needs, connect with Amy Williams, an accomplished personal trainer and Olympic gold medallist. Amy offers a wide range of training options, from bodyweight circuits to full gym sessions, all designed to deliver results in minimal time. As a busy mum of two, she understands the challenges of balancing family and fitness and is passionate about helping others transform into stronger, healthier versions of themselves.
Amy’s workouts range from quick 10-minute bursts to 45-minute comprehensive sessions, ensuring there’s something for everyone. With her expert guidance, you can unlock your potential and create a fitness routine that aligns with your lifestyle. Here’s to a year of thriving, not just surviving!
Click here to explore Amy’s training programmes, or to learn more about how proto-col can support your wellness journey, visit our website today. Follow proto-col on Facebook, Instagram, TikTok, and YouTube for more New Year, New Intentions expert tips.