After the extravagances over Christmas and New Year, many of us are left feeling drained, both mentally and physically. Combining a busy work schedule with a fitness plan that will get you back in shape is never easy, but there are some simple n take to help you on the way:

• Step 1 – Eat and drink right
You can do all the exercise you like, but if you don’t make sure you’re putting the right things in your belly, it’s unlikely to have the desired effect. Everyone is probably aware of the 5-a-day campaign which encourages us all to make sure we get our fix of fruit and vegetables, and it’s definitely a resolution you should try and stick to.

There are some fantastic vegetables in season over January (parsnips, turnips and squash to name a few) and it’s a great idea to brew up some homemade soups to help you through the cold winter months.

• Step 2 – Decide your method
Gyms have their annual rush of memberships in the new year, but the number of people still going regularly by Spring is a small proportion./ So, before you commit yourself to a 12 month contract, think hard about whether you’ll keep it up for the year. Trial memberships offer a great way to test your commitment over a short period of time.

If you think you can motivate yourself to exercise without the monthly fees guilt-tripping you into going, then signing up for a gym may not be the best option.

• Step 3 – Find a partner
Things are more fun with two, and it’s always good to have someone to have some friendly competition with. Having someone else to train with will also help you get up off the sofa when you’re feeling unmotivated, whether through a sense of loyalty or guilt.

If you don’t know of anyone within your circle of friends who is up for being your fitness buddy, ask around at work or put a notice up in your local gym.

• Step 4 – Sort out a plan
Like anything in life, if you fail to plan, you plan to fail. Presuming you’ll be able to do enough by having the occasional jog when you feel like it isn’t going to help burn the calories.

So work out some regular times when you’re free to feel the burn – and stick to it! Missing the occasional time slot is OK when you’ve got something important to do, but when the excuses start to become too regular, it’s time to take a look at your priorities.

Some people prefer to exercise before work, others during their lunch hour, after work or late on in the evening. There’s no right time to exercise, it’s whatever works for you.

• Step 5 – Have checkpoints
Setting specific targets to help you along the way will give you the focus and motivation you need to help keep on track. Like any goals you make whether they’re in your personal life or career, always make them challenging, but achievable.

If you find yourself meeting them too easily, try stretching yourself a little further, and if you can’t manage them, lower your expectations slightly otherwise you may become disheartened.

• Step 6 – Stick with it
You don’t have to go full throttle every day, and it’s probably best you don’t if you’re not used to regular exercise as you may cause more harm than good.

Experts all agree that consistent exercise and a balanced diet is the best way to stay healthy, but they don’t often mention the fact that an occasional blow out won’t hurt. As long as you don’t fall off the wagon completely, treat yourself occasionally, but always get back to your regime as soon as possible.

A healthy body means a healthy mind, and a healthy mind generally means a long and prosperous career!