How to be fit and healthy is a question on many people’s minds these days. There are numerous ways to approach fitness and health, and it can be difficult to know where to start. However, there are a few basic principles that everyone should follow in order to achieve lasting results.


In this blog we’ll be answering the following questions:

How can I make myself fit and healthy?

There’s no shortage of advice out there on how to be fit and healthy. But a lot of it is conflicting, and it can be tough to know where to start. The good news is that you don’t have to overhaul your entire lifestyle all at once. Making small changes in your daily habits can make a big difference over time. And once you get into the habit of being more active and eating healthier foods, it will become second nature. So if you’re ready to get on the path to fitness and health, here are some simple tips to get you started.


– Set realistic goals: Trying to do too much too soon is a recipe for failure. Start with small, attainable goals that you can gradually build on over time.


– Find an activity you enjoy: Exercise should be something you look forward to, not something you dread. If you hate running, don’t force yourself to do it. There are endless possibilities for ways to get moving, so find an activity that makes you happy.


– Make it a part of your routine: The key to success is consistency. Once you find an activity you enjoy, make it a regular part of your week. Put it in your schedule like any other appointment.

How do beginners get fit?

How do beginners get fit? This is a question that I get asked a lot, and it’s one that I struggled with for a long time. I was never very athletic as a kid, and I always found it hard to motivate myself to go to the gym. However, over the years I’ve learned a few things that have helped me to become fit and healthy, and I thought I would share them with you. First of all, it’s important to find an activity that you enjoy. If you hate running, then don’t force yourself to do it. There are plenty of other ways to get your heart rate up, such as swimming, biking, or even dancing.


Once you’ve found an activity that you enjoy, make sure to set some realistic goals. If you’re just starting out, don’t try to run 5k straight away. Slow and steady progress is the key to lasting success. Finally, don’t be afraid to ask for help. If you’re not sure how to get started, talk to a personal trainer or another fitness enthusiast. They can give you some valuable tips and advice. Getting fit doesn’t have to be difficult or boring. Just take it one step at a time and soon you’ll be on your way to a healthy and active lifestyle.

What are 10 ways to stay healthy?

Everyone knows that eating right and exercising are key to being fit and healthy. But there are a lot of other little things that you can do every day to support your fitness goals. Here are our top 10 habits for staying fit and healthy:


  • Track your steps

How to be fit and healthy? A recent study shows that people who track their steps are more likely to achieve their fitness goals. In the study, participants were asked to wear a pedometer for eight weeks. At the end of the eight weeks, those who had tracked their steps were more likely to have increased their activity level and lost weight. The participants who did not track their steps showed no change in their activity level or weight. This suggests that tracking your steps is a simple but effective way to get fit and healthy. For maximum benefit, aim to take 7500 steps per day. You can break this down into smaller goals, such as taking 2,000 steps in the morning and 2,000 steps in the evening. If you don’t have a pedometer, there are many smartphone apps that can track your steps for you. So start tracking your steps today and see how quickly you can reach your fitness goals.


  • Track your exercise time

Being fit and healthy doesn’t mean you have to spend hours at the gym. In fact, you don’t even need to go to the gym at all. Just by making a few small changes to your lifestyle, you can see a big difference in your overall health. One of the best ways to get started is by tracking your exercise time. How much time are you really spending being active? You may be surprised to find out that you’re not getting as much exercise as you thought. Once you know how much time you’re actually spending being active, you can start making changes to increase your activity level. Even if it’s just a few minutes here and there, every little bit counts when it comes to being fit and healthy. So get out there and start tracking your exercise time today!


  • Try different types of exercise

How to be fit and healthy is a question on many people’s minds these days. With all of the different types of exercise out there, it can be hard to know where to start. However, experts agree that the best way to get fit and healthy is to try a variety of different types of exercise. Cardio, strength training, and mobility are all important components of fitness, and each offers unique benefits. Cardio helps to improve heart health and respiratory function, while strength training builds muscle and helps to prevent injuries. Mobility exercises help to improve range of motion and flexibility, making it easier to perform everyday activities. By including all three types of exercise in your routine, you can maximise your fitness and health.


  • Track your sleep quantity

How much sleep do you usually get? If you’re like most people, you probably don’t get enough. In fact, according to Mental Health UK, one in five adults doesn’t get the recommended seven or more hours of sleep each night.


Lack of sleep can take a toll on your health. It can cause weight gain, high blood pressure, and an increased risk for type 2 diabetes and heart disease. It can also lead to accidents and injuries. And it can make it hard to concentrate and make decisions.


Fortunately, there are things you can do to get more rest. One is to track your sleep quantity. Use a phone app, wearables like a fitness tracker or smartwatch, or a simple notebook to keep track of how many hours you sleep each night. This will help you identify patterns and figure out what’s interfering with your rest. Once you know what’s keeping you from getting enough sleep, you can take steps to fix the problem so you can get the shut-eye you need to be fit and healthy.


  • Track your sleep quality

In today’s 24/7 world, it’s more important than ever to get a good night’s sleep. But how can you tell if you’re really getting the rest you need? One way is to track your sleep quality. There are a number of ways to do this, including wearing a fitness tracker or using a sleep tracking app. By tracking your sleep, you can identify patterns and problem areas so you can make adjustments to improve your sleep quality. In addition to helping you feel rested and refreshed, getting enough quality sleep is crucial for maintaining a healthy weight, reducing stress, and improving overall mental and physical health. So if you’re looking to get fit and healthy, be sure to include tracking your sleep in your plans.


  • Drink more water throughout the day

If you’re looking to get fit and healthy, one of the most important things you can do is drink plenty of water. Water helps to flush toxins out of your system, and it also helps to keep your joints and muscles hydrated. Drinking plenty of water can also help to improve your cardiovascular health, and it can even help to reduce your risk of developing certain chronic diseases. However, it’s important to make sure that you’re drinking enough water each day. How much water you need depends on a number of factors, including your age, weight, and activity level. However, a good rule of thumb is to drink eight glasses of water each day. So if you’re looking to get fit and healthy, be sure to start by drinking plenty of water.


  • Eat plenty of vegetables

How to be fit and healthy has been a question plaguing humans since the beginning of time. While there are many answers, one of the most important is to eat more vegetables. Vegetables are packed with nutrients that help your body function properly and keep you feeling energetic and healthy. They also contain fibre, which helps to fill you up and keep you feeling satisfied after meals. In addition, research has shown that eating more vegetables can help to protect against chronic diseases such as heart disease, cancer, and diabetes. So if you’re looking for ways to get fit and healthy, be sure to add more vegetables to your diet. Your body will thank you for it!


  • Eat more protein

If you’re looking to get fit and healthy, you may have heard that you need to eat more protein. And it’s true – protein is an important nutrient for our bodies, helping to build and repair tissues, produce enzymes and hormones, and boost our immune system. But how much protein do you really need to consume to see results?


Unfortunately, there’s no one-size-fits-all answer to this question. The amount of protein you need depends on factors like your age, activity level, and muscle mass. However, the average adult needs approximately 0.36 grams of protein per pound of body weight (or 0.8 grams per kilogram). So if you weigh 150 pounds (68 kilograms), you should aim to consume 54 grams of protein per day.


There are a variety of ways to increase your protein intake, including eating more lean meats, beans, lentils, tofu, eggs, and dairy products. You can also add a protein supplement to your diet – such as whey or casein powder – which can be mixed into shakes or smoothies. By making small changes to your diet and increasing your protein intake, you can make a big difference in your overall fitness and health.


  • Take more breaks

How to be fit and healthy? Getting fit and healthy doesn’t have to be expensive or time-consuming. Taking regular breaks throughout the day to move your body and get some fresh air can go a long way toward improving your overall fitness and well-being. Just a few minutes of walking, stretching, or light calisthenics can increase blood flow, improve energy levels, and reduce stress. And best of all, it’s free! So next time you’re feeling run down or sluggish, instead of reaching for another cup of coffee, take a break and get moving. Your body will thank you for it.

What is the best way to stay fit?

There are countless ways to stay fit and healthy, and it really depends on what works best for you. For some people, going to the gym or participating in group fitness classes is the best way to stay motivated and on track. Others prefer to Exercise at home with workout videos or by following along with a fitness app. Some people even find that they get the most benefit from a combination of both approaches. No matter what your preference, the important thing is to find an activity that you enjoy and stick with it.


How often you exercise is also important- experts recommend at least 150 minutes of moderate-intensity aerobic activity per week, or 75 minutes of vigorous-intensity activity. And don’t forget to add strength training to your routine- two days per week is a good goal. By following these guidelines, you’ll be well on your way to achieving your fitness goals.


One of the best ways to do so is to buy a PTBoard. PTBoards are home exercise devices that allow you to get fit and stay fit from the comfort of your own home with minimal equipment. With each purchase, you’ll also get accountability from your personal trainer. This makes it easy to stay on track and achieve your fitness goals. So if you’re looking for the best way to stay fit and healthy, a PTBoard is a great option.


So, we hope you’ve found some of these tips useful to help you get started on your fitness journey. If you’re looking for more personalized advice or want to book a free consultation, our team at Health by Science is here to help. We hope that by following these simple steps, you’ll be well on your way to becoming fit and healthy in no time!


You’ve tried dieting before, but it’s always been hard to stick with in the long run.


It’s not your fault that you can’t seem to lose weight and keep it off! Dieting is actually one of the worst ways to lose weight, and it’s a major reason why so many people fail at weight loss.


Health by Science is different. We focus on creating sustainable habits that will help you lose weight without ever feeling deprived or like you’re on a diet. For a limited time only, we’re offering 50% off our Personal Training services for your first 4-weeks and it comes with a money back guarantee. Try us risk free today.



Our Personal Trainers help you make the small changes that lead to big results.


50% OFF your first 4 weeks online or in-person

Our trainers are all qualified to provide nutrition guidance.

Stay motivated and get held accountable.



  • Get 50% off your first 4-week plan (normally £60 a session).
  • Attend our facility at 98 or 99 Giles Street for your sessions.
  • Train 1, 2 or 3x/week with your coach.
  • Use of our bespoke app included to help keep you motivated outside of your sessions.
  • Lose weight sustainably without dieting.
  • Lose an average of 1-2 pounds a week or your money back.


  • Get 50% off your first 4-week plan (normally £30 a session)
  • Get support and guidance during 30-minute online appointments vai Zoom.
  • Sessions typically 1x/week.
  • Use of our bespoke app included to help keep you motivated outside of your sessions.
  • Lose weight sustainably without dieting
  • Lose an average of 1-2 pounds a week or your money back


Before We Guide, We Listen...

Before We Guide, We Listen…

At Health by Science, we believe that everyone is different and deserves a personalised approach to their weight loss journey. We take the time to listen to our clients so that we can understand their needs and objectives.

This allows us to create a truly personalised plan that takes into account all of the individual’s physical, mental and emotional needs. We believe that this person-centred approach is essential for achieving long-term success.

A Science Based Approach to Weight Loss

A Science Based Approach to Weight Loss

We understand that losing weight can be a challenge. That’s why our Personal Trainers focus on the principles of nutrition based on the latest Science to help you reach your weight loss goals. We believe that by making simple habit based changes to your diet and lifestyle, you can achieve lasting results.

A Comprehensive Approach

A Comprehensive Approach

If you’re looking to lose weight, our Personal Trainers can help you to assess your current exercise, nutrition, sleep and stress habits to see how we can best help you to reach your goals. We’ll then work with you to develop a personalised plan that is sustainable in the long-term. This could involve anything from helping you improve your sleep quality and quantity to making small changes to your diet.

Personal Training and Nutrition

Personal Training and Nutrition

If you’re like most people, you probably think that Personal Training and nutrition are two separate things. But the truth is, they’re actually closely linked. A good Personal Trainer will teach you how to fuel your body with the right foods, how to eat for your specific goals, and how to avoid common diet pitfalls. So if you’re serious about getting in shape, be sure to find a personal trainer who can help you with both your workout routine and your diet.

Online Fitness Coaching Prices UK

Online Fitness Coaching Prices UK

If you’re looking for a great online fitness coach, you can’t go wrong with the prices at UK Online Fitness. We offer some of the most competitive online fitness coaching prices in the industry, so you can be sure you’re getting a great deal on your workout plan. Whether you’re looking for a few sessions to jumpstart your fitness journey or want ongoing support to help you reach your goals, we have a plan that’s right for you. And because we know that everyone’s fitness journey is different, we offer a range of online fitness coaching packages to suit your individual needs. So what are you waiting for? Get started on your fitness goals today with UK Online Fitness!