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New fitness Habits from Home

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As we near the end of 2023, juggling work and exercise seems almost impossible for many. It’s all about creating news habits for yourself, writes radio and tv presenter Ewan Strydom.

Juggling your time

Make exercise part of your lifestyle by noting your workout times in your diary, just as you would any other appointment. I know that things can change at the last minute, but then you adjust your diary.
When you get home, or before you go to work, do some exercise at home. The point is to never not do anything. Always do something. Make a schedule and start exercising three times a week and stick to that. Building a habit takes time but once you’ve built it, your body will thank you for it.

Exercise at the office during your lunch break, even if it’s just 30 minutes. Keep some equipment in the boot of your car, for instance, stretch bands, or maybe a small bag of weights.

You don’t need a lot of equipment or space

Invest in a set of dumbbells, especially the adjustable ones. Elastic, stretchable bands are great to exercise with and work your entire body. This is ideal for many individuals who are not accustomed to going to the gym, or don’t like it.
Do a normal squat exercise with some weights, and then work your way up to push-ups. Create a pull-up bar, especially for the gents. I would recommend sticking with the basics at home. A skipping rope is a fantastic tool to get that cardio in.

Eating healthily

I don’t believe in the word “diet”. I believe in eating the right foods and pairing that with a good exercise routine. Everything is about consistency. You must push yourself a little bit further than you are comfortable with to achieve
a high intensity when you exercise. If you do this and eat healthily, you’re on the way to a healthier and fitter looking you! Make sure you eat enough protein, and avoid sugar, salt, refined carbs, fizzy drinks and alcohol.

Make sure to not skip out on vegetables; try and eat them in the most natural form if possible.


I try and follow a healthy diet but do cheat on occasion. A burger is always my go-to, with chips!
Oh! And pizza.

Keeping fit, even during stressful times

I aim to train at least six times a week. I’ve got a boxing bag in my garage, but also go to gym quite a lot. I exercise all the different muscle groups throughout the week. I’ve really managed to form a habit of doing this and it forms part of my daily routine. Rest is also very important. Sleep and rest enough so you recover from your exercise. When you are going through a stressful time, it is even more important to go out and do something to get the blood flowing. When you exercise, endorphins (the happy hormones) are released, and you feel instantly better and less stressed.

To shake or not to shake

Another great tip is to drink a good quality protein shake. RX protein is fantastic, natural and has no biochemically engineered ingredients. I drink one protein shake mid-morning to fuel my energy. But just remember, a protein shake is not a meal replacement.

Can you afford it?

Food in general is expensive. Eat what your body needs. I like egg whites with veggies and broccoli for lunch. Eggs are
still reasonably affordable and an excellent source of protein. You don’t have to buy fancy “diet” foods to really up your game.

Air squats

Start with normal air squats at home. Every minute on the minute you do 40 air squats. If you take less time to do the
squats, you have more time to rest. You can adapt this principle for any other type of exercise you want.

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