Approaching getting fit – and staying fit – from both a physical and cognitive perspective is the best place to start. Ask yourself, what does being fit mean and why are you doing it?

Mr Joe Holder has an eight-point health philosophy, called The Ocho System (“Ocho” is an acronym for “one can help others. Others can help one”). He recommends focusing on eight core areas of interest (physical, emotional, intellectual, mental, environmental, social, occupational and financial) to improve overall health – and ultimately be a better person for those around you, and the planet you live on.

“Three of those are really up to you,” he says. “They’re about how you eat, how you exercise and how you sleep. Then there’s the emotional side of it, which touches on a deeper life purpose, and then the rest are all about creating some sort of fortitude and mental toughness, resilience that helps you deal with the world.”

Whether it’s getting up to go for a run or a yoga class, recognising the drive that brings you to do it is already half the battle. “Moving your body needs to be non-negotiable,” says Mr Justin Knussi, a fitness trainer and long-term collaborator of lululemon and Marchon. “When you realise that your ability to move is a blessing and we get to move, your respect for your health and the actions to get healthier naturally get pushed up the priority list. But this all lies in the honest conversations with yourself to truly understand what exercising and being fit and healthy mean to you.”

“A balanced approach to diet is crucial for fitness,” says nutritionist Mr Rob Hobson. “Which is why you should focus on getting the basics right when you start a training programme rather than diving into a fad. I am all about simplicity. And once you manage to underpin good eating habits, then you can adapt your diet to suit your individual goals.”

Depending on your fitness regimen, you may choose a periodised approach to eating – adapting what and how much you eat to your level of activity and/or rest. But you should never lose sight of the core component of a balanced diet: macronutrients such as carbs, fat and protein; then all the micronutrients and plant compounds that support health and reduce the risk of chronic disease.

“Maintaining a healthy gut is the bedrock to good health, so indulge in plenty of fibre-rich foods, probiotic foods and fermented foods in your diet,” Hobson says. Staying properly hydrated is just as important. Dehydration increases the perceived level of exertion.

Breaking up your fitness regimen can make exercising feel more achievable, allow you to take a productive break from other activities and even contribute to overall blood sugar health. It may seem hard to fit a 45-minute workout within a busy work day, but finding 15-minute breaks, for instance, will sound a lot easier.

A 2014 study has revealed that shorter movement sessions were more effective in glycaemic control than a longer one, too. “If you need to take a call, can you go on a walk while doing it?” Holder says. “Can you park your car a bit further away from your work, so you get some steps in? In this way, you’re naturally integrating exercise and working it into your day, so your body still gets used to activity and the consistency of having that time to move.”

Whether it’s mobility sessions, Neat (Non-exercise activity thermogenesis), strength or short high-intensity circuits, exercise snacks can fit within any lifestyle. They also work well when you’re travelling, on holiday or just on your daily grind.

One of the biggest misconceptions about diets is that they have to be restrictive. All three experts agree that you don’t need to completely cut out foods that are deemed “unhealthy”, as long as your diet revolves around whole foods and a good calorie count. “It’s so easy to cut out things and restrict yourself from food types but more often than not, this doesn’t lead to consistency and longevity,” Knussi says.

“Eating less processed foods is better for me than just demonising one thing, like carbs or sweets,” Holder says. “People give themselves these restrictive rules because it makes it easier for those general frameworks to follow. But it’s not actually that restrictive rule that’s working per se, it’s just about you tempering yourself and knowing what works for your body.”

“There’s a lot of research on the impact sleep has on decision making, feelings of irritability, anxiety,” Holder says. “And I think connecting that with reducing technology use before bed goes a long way.”

Aside from impairing cognitive functions, lack of sleep can negatively impact your overall performance by reducing energy, increasing fatigue and soreness and hindering muscle recovery and growth. It’s known to disrupt the balance of hunger hormones, too, increasing ghrelin, which stimulates appetite, and decreasing leptin, which signals fullness.

“A study in PLOS Medicine found that sleep deprivation led to higher caloric intake, especially from high-carb, sugary snacks,” Hobson says. “To improve sleep, establish a consistent sleep schedule, create a relaxing bedtime routine, avoid caffeine and electronics before bed and keep your sleep environment cool and dark.”

Consistency is key – and to achieve that, working towards changing neural pathways and rewiring your brain can help build good habits. “Breathing exercises, gratitude, journaling, mindfulness or meditation,” Holder says. “Think of it like a three-step process: what happened today? How did I manage it? What can I do better tomorrow?”

On the more practical side of things, training at the same times, for instance, means you can then establish the times to eat, supporting healthy circadian rhythm eating habits and aiding rest and recovery. Whatever your routine, it should feel tailored to you – and inherently personal.

“As a dad of two and business owner, a routine allows me to decide my time adequately in all areas of my life, making sure I feel fulfilled in them,” Knussi says. “Don’t try to copy anyone else. Use a trial and error method and be kind to yourself when doing this – it takes time to build so enjoy the process.”

Working out with a friend “will always keep you that bit more accountable, not only for turning up, but also for the intensity you’ll end up pushing,” Knussi says. Social interaction is known to boost endorphins and mental energy, too. Consider working out with a coach or joining classes at the gym – with an existing commitment, you’re likely to avoid the internal debate on whether you should work out or not.

Listening to music is also a good way to keep you energised and focused during a workout. If you’re in for trying something different than your usual playlist, we’ve asked some of our favourite athletes (yogis, boxing coaches and Hiit experts) to pick an album that, without fail, gets them through each session – you can find that here.