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Tonic’s Guide to Getting More Active & Feeling Energised!

| Becca Clayton

With a brand new year comes new goals, mindsets and fresh starts. However, as we enter the second month of 2020, it is a great time to reconsider how are you getting on with your new year resolutions. For some of us, we may have already fallen at the first hurdle, however this doesn’t mean we should feel either defeated or deflated. No! Far from it! There’s still another 11 months to go. So, if you feel you need a little help, we have put together our 2020 guide on getting more active, toning up and feeling more energised!

As individuals we are all different – we have different triggers, mindsets and goals. However despite these differences, collectively as a society we make up these shocking statistics:

Two thirds of adults in the UK are overweight or living with obesity.”


This is a clear message we do need more help! Something is failing. We firmly believe (and those of you who know Becca personally will know she certainly believes), that by making small changes to your daily routine, you can achieve a healthier lifestyle. Extensive, emerging research now supports this. So what are you waiting for?

Let’s make 2020 the year we wave goodbye to failed resolutions, negative mindsets, low energy and lack of motivation…

Getting Active

Exercise is like marmite; you either love it or you hate it. However, in order to be more active this year, you don’t need to run marathons or hike mountains. Instead, there are plenty of simple ways to make sure you move more and sit less.

Getting Started for Budding Beginners…

  • Walking

It might seem obvious, but walking more really can make a huge difference, and best of all, it’s free. From taking a stroll around the park, walking the dog to spending more time outdoors with the family, walking can make a huge difference to your weight, and your mental health.

2020 guide

  • Exercise Classes

From Zumba to spin to aqua-fitness, there are plenty of exercise classes out there available to everyone. Some even offer a beginners session or taster. Therefore, whether you’d prefer to go along with a friend or tackle one by yourself, an exercise class is a great way to burn fat and calories fast, whilst socialising and having fun at the same time.

2020 guide

Get Moving at Work

For many of us, being more active in the workplace can seem impossible, especially for those who work in an office. However once again, it is those small changes to your DAILY routine that can help you burn calories, improve your posture, help you to de-stress and help you make sure you are not sitting down for prolonged periods at a time.

Why not try to make some of these small changes to your working day:

  • Stand up regularly
  • Take squat breaks
  • Take a walking break
  • Stretch
  • Straighten your back
  • Always take the stairs
  • Take standing phone calls
  • Start an office fitness challange

CLICK HERE to download our ‘Why You Should Be Physically Active’ Poster.

Fine-tuning Your Intermediate Training…

Some of you may already be on your ‘get fitter journey’ and are therefore familiar with working out. If so, there are ways to help you achieve your results faster. These include:

  1. Follow a high-protein diet
  2. Eat more healthy fats
  3. Fill up on fibre
  4. Increase your iron intake
  5. Start or increase your strength /resistance training
  6. Consume more water

2020 guide

Food is King

It goes without saying, the more exercise you do, the more fat and calories you will burn. However, it is also extremely important that you make changes to your nutrition too. We have all heard the saying ‘you are what you eat,’ and although this isn’t true in the literal sense, the food we consume does have a huge effect on the our health, our waistline, our energy and our mental wellbeing.

“Food is our fuel, it can be our best form of medicine or our slowest form of poison.” Shannon Cooper 

According to the NHS, the current UK diet and nutrition recommendations are:

  • Include at least 5 portions of fruit and vegetables per day for those aged 11 years and over.
  • For adults (ages 19 and over), average intakes of red and processed meat should not exceed 70 grams per day.
  • At least 1 portion of oily fish (140 grams) per week for all ages (equivalent to 20 grams per day).
  • Limit free sugars to no more than 5% of daily calorie intake.
  • Limit saturated fat intake to no more than 11% of daily calorie intake.

2020 guide

Therefore, it is extremely important that we recognise which foods we should consume more of and those we should avoid.

Top 10 Foods to add (MORE) to your diet:

  1. Eggs
  2. Leafy Greens
  3. Fruit
  4. Vegetables
  5. Chicken & Turkey
  6. Grass-fed organic Beef
  7. Tuna & Salmon
  8. Lentils & Beans
  9. Nuts (non processed)
  10. Whole Grains

Top 10 foods to avoid (or start by cutting down):

  1. White Bread
  2. French Fries & Chips
  3. Chocolate
  4. Pastries
  5. Ice cream
  6. Alcohol
  7. Pizza
  8. Sugary Drinks
  9. Fast Food Outlets
  10. All Processed Meats

It may seem obvious, but the worst type of foods for health are highly processed ‘junk foods.’ These types of food are typically loaded with added sugar, refined wheat and added fats. However, we appreciate it can be almost impossible to completely cut out foods which you truly enjoy, and we don’t want to leave ourselves feeling miserable. Therefore remember: “Everything in moderation. It is all about the balance!”

Here’s our simple, easy tips to improve your nutrition:

  1. Avoid processed foods
  2. Limit your intake of sugar
  3. Eat more protein
  4. Limit your intake of refined carbohydrates
  5. Eat more fruit and vegetables
  6. Have smaller portions
  7. Eat three meals a day
  8. Get enough quality sleep
  9. Eat more fibre-rich foods
  10. Make sure you don’t skip breakfast

2020 guide

Find out more about inflammation and the anti-inflammatory foods we should all be eating more off by visiting a previous article – this is a GREAT post… CLICK HERE.

Being Healthier…

Ultimately by being more active and losing weight, you will start to become more physically healthy. The exercise we do and the foods we consume will in turn, be reflected in how we look and how we feel. However, eating healthy and doing more exercise has plenty of advantages for a number of other reasons. They include:

  • Sleeping better
  • More energy
  • More positive, happier moods
  • You can manage stress better
  • Able to make better decisions
  • Reduces the affects of ageing
  • Reduces overthinking

Eat well + Move More = Healthier, happier physical and emotional wellbeing

2020 guide

So, let’s make 2020 the year we stop breaking new year’s resolutions; we stop adopting negative mindsets and we stop under-achieving. Instead, let 2020 be the year we finally take back control of our physical, emotional & mental health.

Tonic’s 2020 guide is do-able. It is no nonsense.  It is commonsense. These small changes to your daily routines CAN and WILL help you get more active, stronger and feel more energised. If you would like some 1-2-1 support please contact Becca directly


Why not visit our blog to read more about the ways YOU can improve our physical and mental wellbeing?


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