• Sarah Nightingale

How to get Started


How to get started on or back into a health and fitness routine


It can feel very overwhelming when you want to start or get back into a healthier routine with food and/or movement. There is so much information out there. It is usually pulling you in all different directions, “Do HIIT” “Go low carb” “Workout 6 days a week” “Try this juice cleanse” “Lift heavy” blah blah blah. If you are new to this space it is SO CONFUSING and it is easy for you to get overwhelmed and to not start at all! But I've got ya girl! I am here to show you how easy it can be!


If you try to do too much, too soon it is definitely all going to go wrong! Changing your whole life at once is not sustainable. Or practical! You need to start small. Even the smallest changes, done consistently, will reap rewards. Here are some pointers for where to start

  1. Add some walking to your week. Start by walking around your house 5x and build it up gradually

  2. Workout however feels good for your body 1-2x a week. If you do this consistently, you can up it to 2-4x per week. There are no rules. All movement is good!

  3. Eat 3 meals and 1-2 snacks per day. Ensure you are getting fruit and veg in there and this will be a great place to start. Don’t overthink it!


  1. Juice cleanses or very low calorie meal plans. They suck and aren't good for your health in any way

  2. Overtraining - if you can't recover between your sessions, you are doing too much

  3. Having an all or nothing mentality - you don’t have to only eat salads and train 6 days a week. Incorporating small changes will offer big rewards when done consistently

  4. Stop comparing - there is only one of YOU. Do what feels right for your body and lifestyle. It doesn’t matter how many HIIT sessions Karen got done this week


If there is one piece of advice that I would give above all else it is to make habits. We believe that we need to have a huge lifestyle overhaul instantly when in fact, making tiny changes over a long period of time does the trick just as well and likely better.

“It is easy to overestimate the importance of one defining moment and underestimate the value of making small improvements on a daily basis. Too often, we convince ourselves that massive success requires massive action.” - James Clear, Atomic Habits

If you are struggling to make even one change, attach it to something you already do. Here are some examples:

  1. If you want to start drinking more water - Tell yourself, I will drink one glass of water every morning as soon as I get up. You are getting up every single day anyway, you don't think about it, you just do it. Attach a new habit to an existing one and voila, before long the new habit is also ingrained

  2. If you are struggling to get that workout done - I will workout on Monday after my morning meeting, on Wednesday after I brush my teeth and on Friday when I finish work. It is non negotiable. We don’t change it to “do it later” because later never comes. ATTACH it to the habit that is already there. Be specific!


It is easy for us to give up when we don't see immediate change. You have worked out everyday for 2 weeks, why is it not getting easier? Try to focus on the process instead of the outcome. If you take each day as being a day closer to becoming the healthiest, happiest, strongest version of yourself then over time the changes mental and physical will start to show up. It is inevitable that over those 2 weeks you HAVE in fact made progress, you just can't see it yet. Perhaps working out for 2 more days is what will help you to notice those first results. So keep at it. Keep working. The time will pass anyway. You are in it now, don’t quit and have to start all over again.

“The holy grail of habit change is not a single 1 percent improvement but a thousand of them. In the beginning, small improvements can often seem meaningless because they get washed away by the weight of the system. Just as one coin won't make you rich, one positive change like meditating for one minute or reading one page each day is unlikely to deliver a noticeable difference.

Gradually though, as you continue to layer small changes on top of one another, the scales of life start to move” James Clear - Atomic Habits


Show up for yourself whenever you can, eating a nutrient dense meal, moving your body or taking that relaxing bath you have been longing for. Be kind to yourself in the process. Celebrate every small win, every great choice. You got this!

Sarah xx


Actively Seeking Health and Fitness

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