September is upon us, holidays are coming to an end, kids are going back to school and normality is setting in. Now is the perfect opportunity to take control of that ever-increasing waistline or fitness dream. It doesn’t take much and it doesn’t have to be painful.

Making small changes to everyday activities and fitness routines can have significant results.

Little and often is the key
Light and short bouts of exercises on a regular basis are the best way to improve fitness levels and maintain motivation.

Increase activity load during the days
• Change channel on the TV without using the remote control
• Use the upstairs toilet instead of the one downstairs
• Take the stairs instead of the elevator
• Park further away from the shops to add in a few more steps
• Take a stroll in your coffee or lunch break
• Wash up and dry up rather than using the dishwasher

Be a ‘smart keep-fitter’
Try exercises that involve lots of muscle groups working in single movements – combine a squat with a shoulder press, for example.

Review eating habits
Start the day with a good breakfast, have a good to medium lunch followed by a medium to small evening meal. To control the amount eaten, serve evening meals on a small plate, finish then have a chat or read. If you are still hungry, eat dessert. Then again, have a chat or read. If you are still hungry, drink more water.

Set goals or targets to work towards
Choose goals or targets for a particular time or event, map out how to get there and then tell someone.