Weight loss and a sense of well-being are achievable when we find the right balance between discipline and indulgence. London’s personal trainers can show us a lifestyle approach that works.
Personal trainers are excellent sources of information on weight loss and fitness. But they all agree on one universal truth: to succeed in losing weight and enjoying the better life that comes with it, we need to develop sustainable, healthy habits.
When we treat fitness and mental wellness as a lifestyle rather than a task list, we’re more likely to succeed in the long term.
To learn more, we visited one of London’s most well-known fitness hotbeds: Canary Wharf, located on the Isle of Dogs in eastern London. Over the years, Canary Wharf has transformed into a vibrant fitness hub, offering an expansive array of workout options for everyone from casual professionals to competitive athletes.
If you’re serious about fitness and mental wellness, Canary Wharf offers an array of modern fitness options. One Canary Wharf personal trainer guided us through what the daily routine would look like for someone who leads a happy, productive life…with a trimmer figure.
The Power of the Daily Routine
The most successful people are often very intentional and deliberate about how they spend their days. Weight loss and mental wellness activities included.
In fact, the Canary Wharf personal trainers we spoke with offered a simple piece of advice: Maximize your mornings. The early hours offer opportunities to make significant progress toward a slimmer figure and optimal mental clarity.
We must also take a long, hard look at what we’re doing every evening to “wind down.” Getting a good night’s sleep is not only vitally important to your weight loss efforts, but it can also have a profound impact on your performance the next day.
Early Morning
Interested in losing weight? How about attaining a mental “edge” before the start of each workday? If so, there are certain things we ought to be doing each morning:
Get outside for 10 or 15 minutes: Exposure to sunlight and the outdoors suppresses sleep hormones, and it sets the tone for improved mental alertness and productivity. Plus, studies show that daylight boosts vitamin D production, which can enhance your mood!
Physical activity: Aim to add just 10 minutes of exercise. Morning workouts can greatly improve your focus and concentration, helping you be more productive. It can also boost your metabolism, helping you burn more calories.
Focus on more fiber and protein: Protein is the fuel that feeds your muscles, and your muscles are your calorie burners. The more muscle mass in your body, the more calories you’ll burn…even while resting. Plus, more protein in the morning will suppress your appetite longer, so you’re apt to consume fewer calories each day.
Late Morning
Mid-to-late morning is crucial for “more effective” living - we’re referring to the 9 am to noon period. Our hormones are at their peak for optimal physical and mental performance during this time, so these should be your most productive hours.
It’s no wonder that society’s most successful people reserve activities that require intensive focus or discipline for this time slot.
To achieve that elevated sense of “mental wellness” that comes with being productive and physically active, try following these suggestions:
Set up a distraction-free routine.
Plan your top 2-3 priorities.
Overcome procrastination: Take on the most challenging tasks on your list. In America, they call this “eating the frog” – a metaphor for taking on the most significant, least attractive task that most would likely postpone or delay.
Avoid digital distractions like notifications, social media, and checking email.
Stay hydrated and plan to get up and move every 30 minutes (take the stairs or a short walk).
One Canary Wharf personal trainer specializing in mental wellness even suggests placing your smartphone in a drawer and turning off all notifications during these hours to minimize distractions.
Try it for a week and watch your productivity reach new levels!
Afternoon
If you catch yourself yawning after lunch, it’s not just you. Over 40 percent of us report feeling tired in the afternoons.
It’s a tricky time of the day. Our metabolism slows as our body sends out signals to rest and, as a result, we’re less efficient in burning calories. In fact, the afternoons are when our bodies are more apt to store extra calories as fat.
Here’s what you can do to keep burning calories and remain sharp:
Avoid carbs at lunch: Excess carbs cause our metabolism to expend more energy on breaking down the food we eat, rather than on maintaining alertness.
Get moving: a quick walk or a yoga stretch in your office will refresh your body and mind for the afternoon. Also, many fitness equipment items can be easily stored, especially things like resistance bands. Use extra time in the afternoon to do a few reps. It makes a difference!
Complete mindless tasks: Once 2 pm arrives, switch your focus to completing those mindless tasks you’ve been avoiding. Trust me. Little achievements add up and will give you a sense of accomplishment each day! It can have a very positive impact on your mood as you leave work.
Evening
If weight loss and mental wellness are priorities, evenings should emphasize nutritious, protein-rich meals, a sensible wind-down routine with gentle movement such as walking or stretching, and an appropriate environment for quality sleep to support hormone regulation and boost metabolism.
Here's what that looks like:
Eating: Avoid eating within 2 hours of bedtime. There’s the risk of acid reflux, and your sleep can be disrupted as your body works to digest food instead of resting. What’s more, eating too close to bedtime can affect blood sugar and the release of insulin, leading to weight gain as calories get stored as fat rather than burned.
Also, caffeine and alcohol are notorious for disrupting sleep.
Exercise: Any high-intensity activity should also be completed at least two hours before bed to allow your body to cool down. Otherwise, a relaxing 10- or 15-minute routine will help you wind down and prepare you for bed.
Lights: Consider a ‘digital sunset’ by minimizing screen time and dimming household lights 1 hour before bedtime.
Relax holistically: Take a warm bath an hour before bed and crawl into some comfy sleepwear. Whether it's a warm bath, journaling, or a relaxing book routine, it will all help you sleep.
Sleep!
Yes. It’s true. A lack of sleep can lead to weight gain. It disrupts our appetite hormones by increasing the production of hunger hormones and decreasing fullness hormones. Furthermore, sleep deprivation can make us more reactive to emotions the next day.
Fortunately, the steps above will put you in the right mindset to drift off and get the 8 hours you need to recharge and feel refreshed.
The fact is that physical fitness, a nutritious diet, and adequate sleep are all connected. When we live a lifestyle that includes activities that support all three areas, we’re much more inclined to look and feel our best.
The most successful people make all three a priority.