Get out the planner – or a piece of paper, or a planner or calendar – and write down your meals and workouts for the week. I always find that writing it down holds me more accountable.

Write down what you would like for breakfast, lunch and dinner, what you want to eat after training and the type of snacks you want to snack on throughout the day. Stick to it and prepare your meals according to plan.

Consider recipes you can batch cook to avoid planning multiple meals. Also try to choose recipes that you look forward to cooking, as this will make you much more likely to stick to your plan.

When planning workouts, set yourself an achievable number of workouts to complete this week. Schedule them at times that work for you – and don’t worry if you miss a workout, life happens. Get back on track as soon as possible. Try to keep your workouts varied: choose workouts you like and mix up your workouts to keep them interesting.

Remember that any movement is good. It doesn’t have to be intense HIIT sessions or a quick run. Try walking, swimming, gym class or cycling.

Setting your intention for the week means you’ll be more likely to follow through on it. You have this.