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How to 'spring lean' your home for summer

Posted by Joe Wicks in Fitness, Wellbeing

The days are getting longer, weather is getting warmer and that's often when loads of us start thinking about making the change to a healthier lifestyle. In this post, Natalie Roberts tells us how to Spring Lean your house and get set up for success.

By freelance contributer, Natalie Roberts

If you want to smash your goals and make those new habits stick then now is a great time to create the kind of environment that removes any potential barriers between you and your goals to get active, eat well and feel great.

It's easy to overlook just how much your home set-up might help – or hinder – your efforts to adopt healthy habits, but our surroundings have a major influence on our behaviour. Just think of the chocolate bars that stare at you every time you open the kitchen cupboard, the days when you can't find any clean workout clothes so you decide to give it a miss, the Deliveroo you end up ordering because you really don't want to tackle that huge pile of washing up. These all influence our daily decisions.

The great news is that you can make some small simple changes to stack the odds in your favour. You don't have to do a complete overhaul of your home and spend loads of money fitting a home gym either. 

Plan, prepare, prioritise

With the busy lives we all lead, it's important to plan when you're going to train and get your meal prep done. While there are some great fitness hacks you can do to help with that work-life balance, nothing beats carving out time ahead of each week to make sure you fit it all in. Remember you just need 20 minutes a day to get your workouts done.

If you leave things to chance and just hope you'll somehow have enough time then you're actually making things more difficult for yourself. Once you start prioritising things like your workouts you're already a big step closer to achieving your goals. 

Organise the kitchen

Science shows that living in an organised environment can help us make healthier choices. A 2013 study that looked at the different choices made by participants in an orderly room and a disorderly room found that people in the tidy room chose healthier snacks than those in the messy room. 

If you always have to clear a space or tackle a pile of washing up before you start preparing your meals, you're more likely to just grab whatever is quick and easy to snack on instead, and it might not always be the most healthy option.

So take some time to tidy your cooking area so you've got a clear worktop and all of the pots, pans and utensils you need are easy to find. It may not seem like a big deal, but having an organised kitchen will make meal preparation quick and easy. 

Clear out the junk food

Tidying up your kitchen also means clearing out the cupboards and making space for healthy foods. When you've got chocolates and crisps staring at you every time you open your kitchen cupboards, you're constantly testing your willpower. Instead of putting yourself through that stress each time you walk through the kitchen, just remove the junk food from your cupboards. Out of sight, out of mind, right?

A study published in 2002 actually found that people are less likely to give in to temptation if they don't see the treats they'd like. So clear away the junk food and stock your kitchen with healthy staples instead. 

Tidy your bedroom 

Without meaning to sound like your mum, you need to make sure your bedroom is tidy. Rest is more important than many people realise. It's not just a crucial part of physical recovery from all the hours you've spent smashing workouts – it's also a vital part of looking after your mental health. 

One study published in 2015 found that people who have cluttered bedrooms may have serious issues with sleep though. The study suggested that a messy bedroom could result in sleep disturbances and added stress. So a bedroom tidy can help you get a decent night's sleep.

Grab these three fitness items

One of the great things about The Body Coach workouts is you can do them anywhere! If you do fancy mixing things up a bit, there's no need to splash out on a gym membership – just buy a few small pieces of fitness equipment.

A skipping rope is a great piece of kit and can give you an awesome cardio workout – plus you can carry it with you easily if you decide to make the most of the warm weather by training in the park. 

If you want to take things up a notch, buying a set of dumbbells or a kettlebell would be a great shout to add that extra resistance when doing your HIIT sessions. A mat is also a handy thing to have to protect your back during any exercises that involve laying down, particularly if you fancy taking your workouts outdoors to enjoy the sunshine.

Check your wardrobe has just enough workout clothes you love

Although working out doesn't have to become a fashion show, it's good to feel comfortable and confident in what you're wearing when you train. If you're dressed like you're about to smash it, your more likely to.

This doesn't mean you need to go on a shopping spree though – all you need is enough workout clothes to do a washing machine rota between sessions, so you've always got something clean and ready to go. Don't end up getting stuck with no clean gym clothes because that's almost guaranteed to lead to skipping a workout. 

Find your happy workout space

Think about where you're planning to do your home workouts. Is it clean and tidy, or do you constantly have to move things whenever it's time to train?

If you have to move clutter out of the way before you start exercising then you're effectively putting another obstacle in the road. If possible, find a space that you can use for your workouts and keep it clear. With the weather getting warmer (finally), you might want to choose somewhere outdoors, or you might decide there's a perfect spot in your lounge. Either way, the space doesn't need to be big or complicated – just a happy place you can do drills.

By simply spending a day or two doing a Spring Lean of your house, you'll have one less obstacle getting in between you and your lean goals, so you'll be giving yourself the very best chance to succeed. It's time to remove those barriers and make it easy to get healthy.

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Joe Wicks

About Joe Wicks

Joe Wicks is the online nutrition coach inspiring people all over the world to cook with his #Leanin15 video meals on Instagram. He is also transforming the lives of thousands of people with his tailored online nutrition plan, The 90 Day Shift, Shape & Sustain plan.

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