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When someone says they "love" to exercise, it’s 100% natural to think they are either lying through their teeth or just a bit, well, weird. But the great thing about working out is, the more you do it and the fitter you get, the more enjoyable it becomes.

While it might take time to make a habit out of exercise, it’s worth it in the end. Not only does it become so much easier to motivate yourself to get off that couch, but you’ll really start seeing the long-term benefits, too.

Here are a few tips to get you on the road to being a proud convert!

1. Be prepared
Do yourself a favour and plan ahead – lay out your exercise gear the night before, plan your running route or know what you’ll do at the gym, and decide on your meals. If your workout is generally in the morning, allow yourself an extra 15-20 minutes to comfortably fit everything in.

 

2. Don’t give up just yet
They say three weeks is what it takes to make a habit out of something, but everyone is different. Setting a fitness goal such as a 10k race or a personal best is a great way to stay on track.

 

3. Try different things
So that Zumba class was going well, until you kicked the girl beside you in the face. Everyone has their fitness niche, and you may need to try a few different things before you discover what fits. Maybe team sports motivate you, or perhaps you prefer jogging because it give you time to clear your head.

 

4. Don’t skip more than two days in a row
Ever notice that you’re super-motivated for the first few days of a new exercise routine, until life suddenly gets in the way? Make an exercise plan that is easy to stick to – if you’re often busy in the evenings then slot your workout in each morning or vice versa. Skipping one or two days is fine – everyone needs a rest – but try not to let it go any more than that.

 

5. Pace yourself
A surefire way to ruin your exercise plan is to tire yourself out or injure yourself at the first hurdle. Know your limits, especially if you’re new to exercise or haven’t had a fitness routine in a while. Map out a realistic routine with someone who knows their stuff, like a trainer or gym instructor.

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Finally! A dating app to find guys who look like Channing Tatum and have a six-pack like Zac Efron!

SWEATT is the new dating app for fitness lovers, and it's the hot new thing, indeed.

Not only can you display whether you're into triathlons or just a devout yogi, you can also select dietery preferences. You know, just in case you bring your vegan date to a paleo restaurant. 

Because what would be more awkward than that?!

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OK, so we made it to the gym, we did our warm-up, ran on the treadmill, hammered out a few weights and now it's time to go home (thank god). 

Lazy girls aren't really workout girls, but it has to be done, right? And when the lazy girl has to make something to fuel themselves afterwards… it can almost be as hard as their workout (because who has the effort?!).

At this stage there are thousands of post-gym smoothies out there – and they're all very complicated. 

So, while this one isn't as fancy as the rest, it will do just the trick after a hard(ish) workout:

Almond and Banana Smoothie (serves two sweaty girls)

500ml almond milk

2 frozen bananas (if using fresh banana add some ice)

2 teaspoons almond butter

2 teaspoons Greek yoghurt

A grating of nutmeg

2 teaspoons of maple syrup

And BLITZ!

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There is nothing worse than getting prepared to tackle a workout with enthusiasm and then opening the door to find that a blizzard has arrived. 

Staying fit during the winter months can be a challenge. Waking up at the crack of dawn for a jog and coming home with icicles clinging to your face is less than pleasant. So, we found some genius life hacks that will help you stay motivated and fit despite the temperatures dropping.

1. Do a quick warm-up indoors before you leave the house. 

2.  Buy a great pair of cold-weather running tights. 

3. Run with mini heat patches in your gloves if you need the extra heat. 

4. Get out of your sweaty clothes as soon as you’re finished exercising and avoid any nasty coldsorflus. 

5. Accept that you’re not going to be running your best times or distances. 

Don't be discouraged, but do be realistic.

6. On windy days, avoid large open areas on your running route. 

7. Cover your ears and fingers as they will get colder faster than the rest of your body. 

Just go ahead and accept that you're not going to be running your best times.

8. Stay hydrated! 

When the weather is freezing it may not be obvious that you're sweating as much as usual, but you still need to stay just as hydrated after your workout.

 

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Feeling sluggish after eight hours at your computer? Desk yoga could be the answer.

Plus, any fitness trend that doesn't even require us to stand up is one that we can get behind. 

It won't just help with toned arms and a flat stomach either – studies show that yoga can help people dealing with anxiety and depression. 

So, while you may not be leaping up to sun salutations or downward dog poses while everyone else is gathered at the coffee machine, there are other poses you can do at your desk to help yourself out.

The Neck Roll 

Sit up tall and press your feet into the floor. Tilt you head towards one shoulder and hold for five seconds before repeating on the opposite side.

Back Bends 

Sounds a bit extreme, doesn’t it? No worries, all you have to do is reach behind you and hold the seat of your chair.

Push forward with your chest and tilt your head back. Repeat as necessary. Pro tip: also an excellent way of dramatically avoiding eye contact.

Side Bends 

It helps when your whole body feels stiff from spending hours sitting. Move to the right and sit up tall.

Put your left hand on your chair and press down. Lift your right arm straight up and reach to the left, take a few deep breaths and swap sides. Also a great way of starting an office-wide Mexican wave. 

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While most of us try to stick to a diet or exercise regime, we can wander off it from time to time. And that's totally OK, we all need some time off, but it doesn't mean your figure has to suffer.

So, here are five great ways to make your tummy appear flat, without any nagging diets or gruelling workouts:

Perfect your posture

Standing straight and having the correct posture will instantly make you appear slimmer. 

"When your posture is good, you're automatically engaging and toning your stomach muscles," trainer Kim Lyons tells Cosmopolitan. So just dot a few Post-It notes around your room so you remember to stand tall. 

 

Down it

Keep the water flowing! "Being dehydrated causes the body to hoard water," says Kim, which can lead you to carry up to FOUR excess pounds around your stomach area.

Now that's something to remember the next time you pass on a glass of H2O. 

 

Give up gum

Chewing gum forces you to swallow more puff-producing air, which can keep you from squeezing into your skinny jeans. If you need to freshen your breath, you're better off buying some mints. 

 

Keep chewing

Rather than devouring our meals (like most of us do), make a point of chewing your food at least ten time before swallowing. 

"The body has to work overtime to break down food in the stomach and intestines, which can lead to major gas and indigestion."

 

Relax

Take 20 minutes a day to relax and de-stress, because worrying too much can actually lead to weight gain. 

"Stress amps up the production of cortisol, a 'fight or flight' hormone that sends excess fat directly to your midsection in its attempt to protect your vital organs." … And nobody wants that!

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It’s that time of year: the festive party season is looming large and thoughts of ‘January detox’ (whisper it) all-too occasionally pop into the back of your mind.

And while it’s undeniably a major expense (nope, they don't come cheap), the right personal trainer can be worth their weight in gold.

Still, just like the same old gym classes and the same old exercise routines, the same old instructor is pretty useless.

So here, strength and conditioning coach Rachel Cosgrove, owner of the chic and celeb-friendly Results Fitness in California, guides us through the NINE signs that it’s time to give your trainer the boot…

 

1) Groundhog’s Day:

Another day, another workout you’ve memorised and could do alone? Red flag, says Ms Cosgrove: “There should be a plan that progresses every workout, whether you’re adding weights, reps, or different moves in – and the routine itself should change every four to six weeks.”

2) A one-size-fits-all programme:

A waste of time and money! The whole point of a personal trainer is that they can work a specific plan for you that helps you meet your individual goals and needs.

3) Your body’s always really sore:

There’s training hard, and then there’s training so hard you can’t get out of bed or tie your shoes. If your trainer throws the toughest possible moves your way every week for fast results, you could be setting yourself up for injury. “It’s good to be sore every once in a while, but you should still be able to function after training,” says Rachel.

4) Their phone:

For the hour you’re on the gym floor, the trainer should have his or her eyes on you. Chatting with others, catching up Jeremy Kyle on the gym TVs, or tweeting while you’re mid-squat are all signs they’re not so passionate about getting you into shape.

5) You gossip:

It’s easy to become close with your trainer. Just don't get too personal, says Rachel. “Your trainer should be good at flipping the conversation so that the majority of the hour is about your training – not about what you did over the weekend.”

6) You’re not improving:

You’ve been showing up, swapped beers for Brussels sprouts, and still have nothing to show after eight weeks of dedication. It’s a sign your trainer may not have the experience or skills to design an effective programme, says Rachel. “You should see changes to your body within 30 days.”

7) You’re de-motivated:

You’re not going to go ‘YAH!’ at the prospect of every single session, but you should still feel pretty good when you walk out the door afterwards. “You want a coach who leaves you feeling inspired and excited,” says Ms Cosgrove. If you feel like you’re being judged, snapped at, or compared to other clients, it’s time for a change.

8) You’ve been cancelled on more than once:

Professionalism is everything and barring a real emergencies or sickness, your trainer should be waiting for you each week. “Ideally, find a coach who has a network of other trainers they can refer you to if they have to be out or they’re on vacation,” adds Rachel.

9) The whole package isn’t there:

It's not just about strength or a dress-size. Your overall wellness is really important. “Fuelling your body, getting enough sleep, limiting stress… it’s all a part of the package and should be talked about,” says Ms Cosgrove.

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Work, college, nights out, even TV… there are a million and one things that we end up prioritising over exercise.

But working out on a regular basis is so beneficial, not only to our physical health but to our mental health too – even a small amount of physical exercise each day can help with focus, concentration and general wellbeing.

If you find you're simply too busy to make it to the gym or head out for a run, that doesn't mean you have to skip out on exercise completely.

Here are four 15-minute exercise videos to try out next time you're having a busy day.

Have time to boil the kettle and drink a cup of tea? Then you definitely have time for one of these kick-ass routines.

The Total Body Burn
This high-intensity routine from GymRa uses a mix of squats, mountain climbers, ab exercises and more to get your heart rate up and work a range of muscles.

 

The Booty-Toning Pilates Workout
Work your legs, glutes and bum with this Pilates-inspired workout from Fitness Blender. Lean legs and a toned bum? Don't mind if we do…

 

The Victoria's Secret Abs Workout
Want abs like Candice Swanepoel, Doutzen Kroes and Miranda Kerr? This abs circuit is a great place to start – it's a mix of planks, crunches, sit-ups and leg drops.

 

The High-Intensity Fat Burner
Have a towel and water at the ready for this Melissa Bender workout as you can expect to break a serious sweat. Each exercise lasts 50 seconds, with 10 seconds of rest in between. 

 

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The humble plank is something of a wonder exercise for your core.

Not only does it promote core stability and balance, but it works around 20 muscles across your shoulders, back, arms, legs and glutes – meaning it's not just an abs exercise.

But if you've been using the same old plank in every abs workout for the last few months, it's probably time to change it up for something more interesting and challenging.

Keeping your workout routine varied is key to achieving more lean and toned muscle – so incorporate these plank variations into your next abs session for better results.

1. Shoulder touch plank
Start in the standard plank position – palms on the floor with hands slightly wider than shoulder width, feet together and toes on the floor, with your body in a straight line. Reach your right hand to touch your left shoulder. Place it back on the floor and use your left hand to touch your right shoulder. This is one rep – aim for 30.

 

2. Side plank (with added extras)
Place your left forearm and left foot on the floor, stacking your right leg on top. Hold for 30 seconds and switch sides. For more of a workout, raise your right hand up towards the ceiling and/or lift your right leg as high as you can without dropping your hips.

 

3. Reverse plank
A toughie, but so good for the core and the upper body. Sit on the ground with your legs straight out in front of you. Place your hands on the floor next to your hips with your fingers pointing forward. Lift your hips and aims to keep your body straight from chin to toes. Hold for 30 seconds.

 

4. Plant jacks
Nothing like a hint of cardio to get the heart rate up. Start in a standard plank position, then jump your feet outwards, as if you were doing a jumping jack. Return to the start position. This is one rep – aim for 30, moving as quickly as you can while maintaining a good form.

 

5. Plank row
You'll need a set of medium weights (with flat, not rounded edges) for this one. Hold one weight in each hand and get into the standard plank position. Bend your left elbow and slowly raise it up, so it's pointing toward the ceiling and you're holding the dumbbell at your side. Keep your elbow in tight to your side. Place your hand back down and repeat with the other arm. This is one rep. Aim for 15.

 

6. Knee-to-outside-elbow plank
The name's a bit of a mouthful, but it's easier than it sounds. Get into standard plank position. Pull your left knee forward as far as you can, aiming to touch your left elbow. Return to start position and repeat with right knee. This is one rep. Aim for 30. Keep looking forward the whole time, as looking back to check where your knee is will cause you to round your shoulders.

 

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A couple of years back, various reports suggested that sitting for eight hours a day was the WORST thing any of us could do to our bodies.

Eight hours at your desk, plus extra time sitting in the bus/car and in front of the TV at night… basically we were all said to be sitting ourselves into an early grave.

The solution? Get a standing desk – something which thankfully hasn't caught on much in Ireland but it definitely a regular sighting in offices across the US.

Now though, new research says sitting might not be as bad as we had all though, or at least it's no better or worse for us than standing.

Rather than trying to work more standing time into your day, scientists in the UK say we should simply aim to get moving whenever we can.

So break up your work day with a stroll at lunch, walk home instead of catching the bus, and keep up regular work-out sessions. 

The Institute of Epidemiology in London collected data from 5,100 government workers over a period of 16 years to research their sitting habits.

Each participant charted how much time they spent sitting at work and in their free time, as well as how often they walked or had an exercise session.

Sitting was not linked to mortality in any of the participants, though the research does note that many of the people studied exercised more than the average British person would.

It's thought previous reports about sitting having a high mortality risk might have been linked to the fact that participants led an extremely sedentary lifestyle.

The moral of the story? Don't freak out about having to sit at a desk all day long, but get moving during your out-of-office hours.

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Of late, X Factor host Olly Murs has been juggling quite a hectic schedule.

Not only has he been balancing his hosting duties with his new album release, he is also hard at work promoting his new book Olly Murs: Life On The Road.

Despite his busy lifestyle, it looks like Olly has managed to make the time to hit the gym. His trainer, Rob Solly, took to Instagram to show off his client’s impressive results.

Showcasing what can happen after 12 weeks of hard work, Olly's personal trainer, posted some before and after pictures of the singer.

"This is what happened to @ollymurs when we had 12 weeks training to get tour ready," he captioned the shot.

The newly-single presenter was standing shirtless before a mirror. The black and white snaps do highlight Olly’s trim physique, it looks like there might be some abs about to make an appearance too.

Impressive.

“During the 12 weeks we trained 3 times a week and Olly had 3 weeks where he didn't train,” the personal trainer wrote.

"The tour itself was fantastic and it was great to see Olly improve every night as his strength, fitness, mobility and performance grew. 

This is what it's like to be trained by @rob_solly. Picture taken from @ollymurs new book On The Road out now."

31-year old Olly asked Rob to help him get whipped into shape in the middle of his 50-gig tour that included Europe and Australia. While the tour may have come to an end, Olly is still keen to keep up with his fitness regime.

He posted a video to his Instagram page on Wednesday that showed Rob is still putting him through his paces.

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So you can do pushups, squats and other classic moves with your eyes closed. 

But what you don't know is that you might not be getting the full potential from your workout because you're doing them slightly wrong. 

Here's a few simple tips from Women's Health on the most common exercise mistakes, and how to fix them: 

Squats

Gazing down while doing a squat – which many people do instinctively – causes your body to lean forward, which can strain your lower back.

Keep your chest lifted so you can increase your reps and weights over time without causing any low-back injuries. 

 

Lunges

If you hold a dumbbell on one side of your body while doing a lunge, it means your lower back muscles and obliques have to help keep your body stable.

By doing this, you've changed your leg exercise into a core move, making your workout more efficient. 

 

Chin-ups

They should actually be called chest-ups because you should aim to pull your chest (not your chin!) to the bar to gain the full body-strengthening benefits. 

By doing this, it stops you from relying solely on your biceps and better engages the muscles around your shoulders. 

 

Bench Press

Keep your feet firmly on the floor the next time you're doing a bench press. Raising your feet or leaning them on the bench can shift as much as 30 percent off your upper body strength, significantly weakening your lift. 

 

Push-ups

Placing your hands flat on the ground while dong a push-up can seriously strain your wrists. Instead, hold onto the handles of a pair of hex-shaped dumbbells. 

This will help straighten your wrists and ease any pressure so you can work on doing as many reps as possible. 

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