Can you believe we are already half way into February, you might be thinking about the best way to get started with a training plan, how to feel more motivated with the colder weather or how to feel inspired with a new training routine. Whichever it is, here's a few tips on not only how to take the first steps but more importantly how to stay consistent and stick with it.

It's likely that you've heard time and time again that starting is the hardest part, and it can be true. So, top tip number one is to start gradually and build. Don’t go all out in the first week! The risk of injuring yourself if you do this is high (which will set you back), you’re more likely to burnout and jumping in at the deep end isn’t going to help with motivation. Set yourself up for success – start with a shorter class, a gentler run or body weight rather than a weighted session and finish on a high, ready to increase over the next few weeks. Play the long game.

Plan time for your workouts, walks or runs and put them in your diary around your commitments in advance. It can be surprising how quickly you can form new healthy habits.

Get your diary out and block out the time for those workouts in advance – make it as regular as you can so it becomes a habit.

Set yourself a goal for the first month, don’t take on the year as a whole. Focus on month one and make it challenging but achievable so you can look back in four weeks time and see how much you have achieved. At that point set your goal for the next month and maybe a slightly longer term one as well. As you achieve each goal the motivation to reach the next one increases.

Sometimes the Christmas break gives us a bit of time to think and reflect on what training and workouts we enjoyed in the previous year and if any felt like a chore. The key to success is doing more of what you love, you’re much more likely to stick with it. So, shake things up for 2024. If that’s getting the post HIIT endorphins soaring or spending more time on your early morning walks then do it!

Whether you’re new to exercise or an old pro these two points are key – nutrition and recovery. Without adequate fuel, sleep and recovery time your body simply cannot perform. So prioritise a good, healthy, balanced diet with plenty of protein to fuel your workouts as well as early nights and rest days to give those muscles a chance to recover. The keys for success. Consistency is essential to seeing and feeling results so getting injured and burning out by doing too much or under fuelling is going to hamper any progress so looking after yourself and training sensibly so you can reap those long term benefits.

Use the power of nature – whilst the UK doesn't have fantastic weather in January and February, getting outside each day even for a short walk (and longer ones on those glorious sunny, cold winter days) can do wonders for your mental health and is a great way to get moving and improve mood. Make a plan to go with a friend to help stay accountable.

The final tip is write it down! It’s a new year and you will feel committed – write down what you do each day and if you miss a session don’t feel guilty about it just start again tomorrow, all is NOT lost. Don’t put too much stress and pressure on yourself.

More about selfcare

How to improve your wellness & longevity (janineprice.wales)