England rugby sevens team captain Michaela Staniford
Michaela Staniford became England’s youngest player at the age of 17 playing in the Women’s World Cup in 2005. She shares her fitness tips:
Staying motivated:
'Make sure there is lots of variety in what you do, try new things, new and different activities. Definitely take a friend: things seem that little bit easier with someone you can have a giggle with; it also promotes a bit of healthy competition. It’s also really important you find something you enjoy and want to get up and do.'
Tips on diet and energy levels:
'Keep yourself busy, it’s so common to get bored and fill time with snacking or eating something you don’t really want or need. You need to be organised; I’ve found myself eating convenience foods when I simply haven’t been able to get to a shop. Also, keep an eye on portion size and letting yourself get into a hungry state. If you’re hungry you will binge, regular little snacks keep energy levels high and keep your metabolism ticking over.'
Boost your stamina:
'You don’t have to go for a run: this wouldn’t appeal to me either. Walk, cycle, take the stairs - replace a drive to the shops if possible. It doesn’t have to be intense or long to begin with, whatever you do, make sure it’s a positive experience - if you don’t enjoy it or feel good about doing it then you’re less likely to continue.'
A gym tip to improve muscle tone:
'So many people neglect the legs; big muscle groups burn lots of body fat. Again, find exercises in areas you want to improve. When you start to see an improvement, you will be more motivated to continue to better yourself in other areas.'
Tips on fitting in training with a busy schedule:
'Personally, if I go home after work I find it very difficult to get back up off the sofa. Take your kit to work, keep some at the office or in the car and go straight to the gym or wherever you choose to exercise. Regardless of how you feel on the way, you will feel so much better about yourself once you have burnt a few calories. Even if you only sit on the bike for 20 minutes, it all makes a difference - and consider what else you would be doing, the likelihood is it would involve sitting and eating some sort of snack. You just need to DO IT.'
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