Sam Wood: Fast way to shed kilos by February

Has your fitness routine gone on summer holidays? See celebrity trainer Sam Wood’s tips to shake off the festivities and kickstart a healthy routine.

Summer holidays are a blissful time without a care in the world and routines go out the window. Then comes February.

It’s when we come back to reality post-holidays with chaotic schedules, returning to work and school drop-offs that I see, more than ever, people ready to shake off the festivities and kickstart back into a routine.

But what if you could get a headstart and jump into January to be fitter by February?

The first thing you need to do is get under the hood of three crucial points to fully understand your health and fitness journey motivations.

1. Find your ‘why’

You will wake up some days and the motivation won’t be there. But if you write down your why before you start, and it’s personal and important to you, then on those days you have a reminder of what that reason is, and that is often enough to get you started before that workout.

The great thing is that five minutes into a workout you’ll want to keep going, which is where your goal is so important as that drives your motivation.

Write it down somewhere where you can see it – on the mirror, fridge or in the bathroom – and keep it as a constant reminder every day.

Sam Wood says identifying your motivation for fitness is the key to sticking with it. Picture: Nikki Davis-Jones

2. Measure other things that aren’t your weight

This can actually be your process or your progress. Measure how many workouts you’ve done for the week and track this, or how your clothes are feeling.

I am a big fan of focusing on the process and the results will come.

3. Set short-term goals

This is why the February goal is so powerful, because you won’t focus on anything ahead of the 28 days.

This is something I have done with my clients for more than 22 years. Many come into the gym and have long-term fluffy goals and we would need to narrow the focus. I always ask, ‘what can we really achieve over the next 28 days?’.

We are lucky to have warm weather at the moment, which means outdoor activities and plenty of opportunity to mix up exercise.

To help kickstart your journey, follow my 28-day guide to getting back into the groove without even knowing it. Exercises can be done at home and with everyday items such as food cans or bottles of water if you don’t have weights.

ONE DAY AT A TIME

Day 1: Meal prep + Strength (full body) for 30min.

Plan and prep all your meals for the week every Sunday. It’s just as important to book in your exercise like you would with meetings. Map out when you can squeeze in 30 minutes. My top tip is to get it done in the morning. You’ll feel like you’ve already accomplished something and get those endorphins pumping.

Day 2: High-intensity (HIIT) with Sam via 28 by Sam Wood app.

Day 3: Walk to a local beach or pool for a 15min swim.

Day 4: Strength (upper body)

Day 5: Rest. This doesn’t mean doing nothing. Keep moving with active recovery — choose a bike ride, pilates or yoga.

Day 6: Strength (lower body).

Day 7: Pilates — 30min with Alice, and walk to get your coffee.

Pilates with Alice is part of the 28 days to a fitter Feb program.

Day 8: Walk to work and run at lunch (guided run) — there are apps that can support you.

Day 9: 30min HIIT exercise.

Day 10: Yoga and meditation followed

by a 30min walk.

Day 11: Strength (full body).

Day 12: Strength (lower body).

Day 13: Pilates 28min plus walk.

Day 14: Strength (upper body).

Day 15: Dance Fit class.

Day 16: Pilates for 30min.

Day 17: Upper body + core cruncher x 15min + 5km walk.

Day 18: Strength (full body).

Day 19: HIIT session 30min.

Day 20: Rest. Yoga + 45min walk (try walking to work and back).

Day 21: Strength (lower body).

Sam Wood working on his lower body strength.

Day 22: Swim laps 15-30 min.

Day 23: 30min guided run.

Day 24: Pilates 30min.

Day 25: HIIT session 30min.

Day 26: Strength (full body).

Day 27: Strength (upper body).

Day 28: HIIT into mindfulness + reflection of the month.

And lastly, make sure to hit your 10,000 steps each day. Swap out driving and pound the pavement. Good luck!

* If you’re new to exercise and want a simple and proven way to get fit at home, check out Sam Wood’s latest 28 Day Shape Up program. All you need is a phone and 28 minutes a day!

Originally published as Sam Wood: Fast way to shed kilos by February