6 clever ways to fit in some fitness

During the week...

1. Think about the time that works best with your lifestyle: for example, I know evenings are often the best time to relax by yourself or catch up with family and friends – but if you're at work all day, it can also be the only time to fit in some exercise. If this is the case, be prepared and plan to do it as soon as you finish work so you're less likely to put it off until later. Have your kit with you or ready by the front door!

2. If you're exercising after work (or even in your lunch break), go for variety and pick out three or four different go-to sessions that you can choose from. Doing the same thing each day could get boring, plus you'll reach a fitness plateau if you don't stress the body in different and more challenging ways as time goes on.

In the evenings, short, high-energy sessions are ideal, as they're both effective and leave you with some time to chill afterwards. I recommend a 20-30-minute jog outside or a variety of classes – anything from dance and group cycle sessions to body conditioning and yoga. Need a catch-up with friends? Save going out for later and head for a workout session together instead, or pick a sociable sport such as a game of squash or badminton.

3. If you plan to exercise in the evening, don't give yourself time to sit down and talk yourself out of it. If you get home at 6pm, train immediately – until 6:30pm, say – then eat afterwards. Exercising on a stomach that's even half full of food will be uncomfortable, and eating a balanced meal after a session will replenish your stores of glycogen (muscle fuel) and support your body's recovery process. Then, all that's left to do is sit back and enjoy your evening.

On the weekends...

4. Make the most of your mornings. Many of my past clients have found that early-morning sessions work best when they are away on holiday, and this can help make the most of weekend time, too. Grab a handful of nuts or a small piece of fruit an hour before you exercise, along with a coffee or green tea, work out for 30 minutes, then grab a really nutritious protein-rich breakfast. You'll feel amazing if you wake up to this each day. Go for options that will work you hard and provide cardiovascular activity, such as jogging.

5. Build exercise into family time at home: with a little bit of creativity from you and your children, there are plenty of activities that are fun to do together, and can help you to stay in shape.

Essentially, exercise is all about movement, and there are lots of great (and free!) ways to get your kids moving. Pick two or three to start with and make it the norm to spend 45 minutes a day playing and enjoying your precious time together. When it's cold out, playing indoor games with your kids can be a great way of keeping fit with them. Balloon tennis, hide-and-seek, wheelbarrow and bear crawl races, musical statues or musical chairs are all great ways for you to move together.

6. Make fitness part of a fun family outing: taking everyone swimming is a fantastic way to build cardiovascular and muscle strength. Alternatively try ice-skating, or grab a basketball or football and have a family versus family match with friends – exercising together could boost your bonds as well as your health.