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You’ve made some great new years resolutions to get and keep your health and fitness on track.  But where to begin? It can be so overwhelming that many people give up on their New Year’s resolutions before they even start.

Here are some habits that the 5.4 Goal Support Team suggest to help the 5.4 fam to keep their New Year’s resolutions.  They’re easy to adopt, they don’t make excessive demands on your life or back pocket and, most of all, unlike the fads — they actually work.

Embrace an active lifestyle each day.

Being fit and physically active has very little to do with the gym. It’s not about spending countless hours on the treadmill or any other machine. It’s about embracing an active lifestyle each day. Whether that is parking your car farther away to log extra steps or taking a tennis lesson with your friends, the best way to reach your health and fitness resolutions is to pursue a lifestyle that incorporates activity and movement throughout your day.

Do one resistance exercise for five minutes each day.

Instead of spending hours at the gym and focus on doing one single resistance exercise daily for at least five minutes. Pick a different body part each day and choose a corresponding move that targets that area. When done consistently, resistance exercise has the power to transform your body from the inside out.

Eat five times a day.

Your day should consist of three meals and two snacks, which equates to eating approximately every three hours. Eating meals and snacks that contain protein and fibre will help you stay in control of what and how much you eat. Studies also show that eating the right types of foods more frequently, compared with the conventional three-meals-a-day approach, can help keep your blood sugar and metabolism steady — both of which are good for weight loss.  Our nutritionist has carefully calculated the macros of our meal based on weight loss goals and you eat 5 times a day.

Work out smarter with heart-rate tracking.

It’s hard to find the time to fit in a workout, but tracking your heart rate can help you maximise your workouts and train efficiently. There are specific heart-rates for different fitness goals.  You should also track how fast your heart rate recovers after intense cardio.