Run, jump, throw things, climb stuff, smile and laugh! Get off that weight machine or treadmill and reconnect with your inner child. Keep your workout routine as varied as possible. Why, you ask? Learning (or re-learning) how to move trains your brain as well as your body, keeping your mind nimble and sharp!

Surround yourself with like-minded people. Find a workout buddy or hire a professional coach to keep you on track. Group workouts incorporate a great social addition and can provide the accountability support you need, while expert coaching can take you to the next level.

To look fit and trim, build in standing and walking time throughout your day at work. The science behind this is from The Journal of Physiology: sitting 8-10 hours per day interferes with an enzyme in the body that breaks down fat and uses it as energy. Within each hour of your work day, stand up and stretch, do 3 sun salutations, walk to the water cooler, or type standing at your desk. Anything to break up the sitting! These low impact movements will tell your body to keep burning fat and not store it unnecessarily.

Be honest with yourself about why you are setting your fitness goals and be specific! For example, “I will workout everyday” is an empty goal that will not motivate you to achieve it, while “I will look amazing in my outfit for the social event of the season in two months . . . to achieve this, I will attend Group Fit classes at my gym, 4 days per week” is a much more honest and achievable way to set goals!

Olympic athletes optimize recovery by sleeping up to 10 hours each night. While that may not work with your “urban athlete” work schedule, look to add an hour of quality sleep to what you are currently giving yourself. How do I do that, you ask? Stay off your computer or phone from 30 minutes before you go to bed. The blue light from your electronics tricks your brain into thinking it is day time inhibiting your sleepy hormones from kicking in. A pre-sleep digital detox will vastly improve your ability to sleep through the night and thus increase the number of quality hours you spend on the kip.

(Related: 10 Surprising Reasons Why Sleep Is Important)

Schedule pamper time within your busy week! Get a massage, enjoy a pedicure, read that book, or schedule a date night with your special someone. Because at the end of the day, why are you working so hard? Much like getting a good night sleep, treating yourself well makes you happier, relieves stress, and improves recovery.

(Related: Why It’s Important To Make Time For Yourself)

Drinking enough water increases energy & relieves fatigue, promotes weight loss, and improves skin complexion by flushing out toxins. How much should you drink? As a rule of thumb, hydrate using the following ratio: 1.5 liters of water per 50kg of body weight. If you are working out intensely, increase accordingly, and avoid sugary workout drinks.

(Related: 12 Reasons Why Drinking Warm Water Is Really Good For You)

All successful Olympic medalists are experts at “mental fitness.” Success in life, like in competition, means not getting hung up on past mistakes, but focusing on what you are doing in the present to stay fit and healthy. For example, did you just eat that piece of cake that isn’t in your nutrition plan? Don’t stress, enjoy it! Guilt produces a spike in cortisol, a stress hormone that tells your body it’s time to fight or flight and to store all that cake energy as fat. Instead, learn from your mistake (after enjoying the cake) and look to improve.

Avoid the middle of the grocery store where all the processed foods in boxes are. Eat lots of veggies, about 4 times more than you would expect! Try to buy organic food versus non-organic. Avoid sugar, especially processed sugars, at all cost.

(Related: 9 Harmful Effects Of Sugar That You Didn’t Know About)

Even if you are just beginning your fit lifestyle, avoid falling victim to the weekend warrior syndrome of working out and taking good care of yourself only during the week or weekend. Even if you are logging only a half hour a day of activity, keep it consistent to avoid injuries.