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There are many ways that you, no matter how busy you are, can build physical activity into your lives. Being physically active is easier than you think, especially if you make activity part of your daily routine and lifestyle. Too often people use "I do not have enough time to exercise" or "I am too busy to exercise" as a reason (or shall we say an excuse) for not being able to exercise and workout.

Introduction

The following is an interview with world class athlete Goldie Sayers, who is a British Javelin thrower. Goldie is a double Olympian - 2004 and 2008 – and has competed at the Commonwealth Games and World Championships.

1.What has been the best piece of advice you have received?

Success is a decision not a gift.

2. How important is nutrition to your success and performance?

Smoothies are one of the easiest ways to your five a day but long gone are the days of the standard fruit mix. You can now get vegetable varieties, yoghurt mixes and even added protein products. There are hundreds of recipes out there to suit your needs and what better way to beat those seasonal blues and prevent those pesky colds by starting your day with a super smoothie? Take a look at our favourite recipes below and try adding some extra supplements to give you that extra boost over the winter months.

As a personal trainer and keen cyclist I am constantly encouraging people to get fit and active whilst making a journey they usually make most days Monday to Friday. Cycling to and from work is not only a great way to get your exercise done but it also helps you to save money, is good for the environment and helps to to feel energised for the day ahead and unwind after work. The following is a diagram that compares 3 common modes of transport to work: cycling, car or public transport.

Bikini season may be drawing to a close, but that doesn’t mean it’s time to give up and dive into the crisps and chocolate. Winter or summer, maintaining a healthy fitness level year round allows you to avoid the spring binge diet rush and feel all the benefits of an active lifestyle. But sometimes it’s hard: as days draw shorter the settee becomes comfier and when it’s cold and rainy it’s so much easier to stay near the radiator.