By our AD Team

Our professional fitness coaches at the AD have years of experience in helping our Members reach their fitness goals, so no one knows it better than them that sometimes motivation is harder to find than a needle in a haystack.

That’s why the whole AD team have compiled a list of tips and tricks you can use to stay on track and reach your fitness goals.

Josefa: Reduce the extra calories you consume in your coffee by eliminating sugar or sweeteners, it might take a week to get over the taste, but trust me your body will thank you for it.

Damian: Train every day- it doesn’t matter even if it’s a 30-minute walk or an hour run, any training is good training as long as you are consistent, and you will feel and get better once you do with discipline.

Malcolm: Nothing keeps you more on track than a food and training diary (I suggest my Fitness pal), plan, prepare and action what you have written, and nothing will get in your way, if you forget your food, pop into Lane 5 and get yourself one of our delicious and nutritious takeaway salads.

Jenny: Progress can’t be rushed, enjoy the process, and be patient and kind to your body. Take one day at a time and focus on making that day count, the next and the next. Do the best you can and results will come”

Christopher: Don’t neglect your lower body (A.K.A. Don’t skip leg day!)

Whether you want to run faster, have more power while swimming, improve your endurance or simply look better overall; targeting your legs should be a significant component on your weekly training. Spend time doing squats, lunges, leg presses or any other major lower body exercise that will help you improve your physique by giving you a more stable and stronger body, reduce the likelihood of injury and assist with any fat loss goals you may have.

Jasmine: To get more activity throughout your day, go for a 10min walk after meals. Great way to aid digestion and by doing this after each meal you’ve done 30mins of extra physical activity every day.

Artie: In your diet, reduce the number of white veggies you have and replace them with dark colourful veggies or leafy veggies to get more bang for your buck and lots more energy.

Hope this helps!

Small changes go a long way and we hope these tips do the same for you. Follow it and share your feedback with us on how it helped you to reach your fitness goals.

For more personal fitness guidance or coaching, please contact the team at