Staying in shape all year round might seem daunting, but it’s entirely achievable with sustainable, healthy habits that fit into your daily life. At TAP Warwick, we’re all about building routines that help you feel stronger, leaner, and healthier—not just for a season, but for the long term.
These 7 habits are tried and tested by fitness professionals (including us!) and will help you stay on top of your fitness game, no matter what life throws at you. How many of these do you already follow?
1. Read Nutrition Labels 🥦
Understanding what’s in your food is key to making healthier choices. Packaging can be misleading, so it’s important to read the nutritional information carefully.
💡 Things to look for:
Use the "per 100g" section for accurate comparisons.
Aim for 15g+ of protein per serving to support muscle growth.
Prioritise whole grains and foods high in fibre.
Choose unsaturated fats over saturated fats.
Limit artificial ingredients, added sugar, salt, and unhealthy fats.
A little label reading goes a long way in building a balanced diet that fuels your body for workouts and recovery.
2. Strength Train 3-5 Times Per Week 💪
Strength training is a cornerstone of staying in shape. Training 3-5 times a week is the sweet spot for building lean muscle and maintaining a strong, functional body.
💡 Tip: Split your workouts into upper and lower body sessions if you’re training more than 3 times per week. This ensures proper recovery and avoids overtraining any one muscle group.
Need help designing your workouts? Our trainers at TAP can create a personalised plan tailored to your goals.
3. Walk 8,000-10,000 Steps a Day 🚶
Walking is one of the easiest ways to stay active and support your overall health. Whether you’re heading to work, running errands, or just getting outside for some fresh air, every step counts.
💡 Tip: Use walks to clear your mind, boost mental wellbeing, and add an extra layer of activity to your day. Bonus: Carrying shopping bags builds arm strength!
4. Include Protein and Veg with Every Meal 🥗
A diet rich in protein and vegetables is essential for staying in shape. Protein helps your muscles recover and grow, while vegetables provide essential vitamins, minerals, and fibre for overall health.
💡 Tip: Make protein and vegetables the star of your plate for most meals. Need inspiration? TAP offers meal guidance to help you fuel your fitness journey.
5. Avoid Binge Drinking 🍷
While enjoying the occasional drink is fine, regular binge drinking can sabotage your fitness progress. It dehydrates your body, reduces workout performance, and often leads to poor food choices.
💡 Tip: Opt for low-calorie drinks or alternate alcoholic drinks with water. Keeping moderation in mind will help you stay on track without missing out on social occasions.
6. Prioritise Rest and Recovery 🛌
Your body needs time to recover from workouts and build muscle. Adequate rest also reduces the risk of injury and keeps you feeling energised.
💡 Tips for recovery:
Aim for 7-9 hours of sleep each night.
Schedule rest days between intense workouts.
Listen to your body—if you’re feeling run down, it’s okay to take an extra rest day.
At TAP, we also offer sports massage and physiotherapy to help you recover faster and prevent injuries.
7. Be Disciplined, Not Just Motivated 🏆
Motivation can fluctuate, but discipline creates lasting results. People who stay in shape know the value of consistency and long-term commitment.
💡 Tip: Use progressive overload in your workouts by gradually increasing weights or intensity. This keeps your muscles challenged and prevents plateaus.
At TAP Warwick, we’re here to support your journey with expert physiotherapy, personalised fitness plans, and recovery treatments. Ready to take the first step toward a healthier lifestyle?
💬 Contact us today to book an appointment or learn more about our services. Let’s make 2025 your strongest year yet!