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This is a nice quick blast of actionable strategies and advice, no fluff.

Know who you want to become. Not what you want to achieve, although that is helpful too, but WHO you want to become. Think about characteristics you would like to have, what kind of person you want to be. Attaching your journey to your identity rather than outcomes can help you be much more consistent with your new routines. If you already have goals, ask yourself what kind of person would achieve those goals. Then be that person.

Start small. Only pick a handful of habits to start with, just three or four. And make sure you pick the easiest ones to change. Don't try and change the biggest things at the start, those can come later. We want to get some easy points on the board early, so start with three to four habits you know you can nail. Success will give you a burst of dopamine which will drive you on to achieve further success when you build on these foundations.

Engineer your environment. Your...

More is better, right? Not always.

I work with a lot of people who have busy lives: young kids, demanding jobs, lots of plates spinning. More is definitely not better when it comes to increasing the commitments of my clients.

Whether or not you have a busy life in this way, you may still feel overwhelmed with the amount of time you think you need to put into your fitness in order to see results. You see people hitting the gym for an hour at a time, 6 days per week, and you wonder how you could survive that, let alone fit it in!

I'm going to break it down for you, into three main parts to focus on:

1. Movement

In order to pick up a lot of the health benefits associated with exercise, the NHS recommend 150 minutes per week at a moderate level. This means something which gets your heart and breathing rates up for 30 minutes per day, 5 days per week.

But does this mean there are no benefits if you do less than this? Does it mean that doing 15 minutes per day is pointless, for example?

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