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New city, new job, new relationship – tips to keep up your training routine


Have you reached that point in your life where everything seems to be changing? New job? New city? New relationship? First of all, congratulations! Whereas the majority of people are too afraid of the unknown to take the next step in their life, you are about to start a new adventure. So rather than worrying about losing your training routine and healthy eating habits to your brand new lifestyle, follow our tips to stay on track so you can make the most of your new start.

Situation 1: Starting a new job

On average, we spend more than 35% of the time we are awake at work. So it’s hardly surprising that starting a new job will have a huge impact on your everyday life. From a new office and different daily commute to new colleagues and challenging tasks – the first months of a new job can be a lot to take in. Tasks and habits that were previously second nature now require a lot of brain power and concentration, which can leave you feeling exhausted and have negative effects on your training routine. Rather than accepting this as just something that happens when you get a new job, we’ve gathered some training and nutrition tips to help you stay focused.

  • Make time for your workout – from the beginning. So you’ve started a new job, you’re super motivated and want to make a good impression. This means working work long hours and having no time to train afterwards. Before the usual “no time” becomes an excuse, remind yourself that time isn’t something you have but something you make. If you think it’s going to be a late night in the office, wake up earlier and train in the morning, follow our tips on lunch break training or you can even run home after work. When there’s a will, there’s a way. Make training a part of your daily routine from day 1 so it naturally becomes a part of your everyday life. Always remember: Your fitness and health should never suffer because of your job.
  • Team work makes the dream work: Fitness is a great way to connect people and to socialize with your new colleagues. Ask them to join you for a bodyweight session or a run, find out which gyms they go to and what kinds of sports they do and train together. Not only is it a great team building exercise, but chances are high that your colleagues have been waiting for someone to motivate them to train!
  • Time for new #lunchgoals: A new office and environment will most likely also affect your eating habits. First of all you should find out what amenities your office kitchen offers and whether it’s possible to cook there. In case it’s not, meal prep might be an option: Prepare your salads for the week or healthy meals from your Nutrition Coach at home and make sure to have protein-packed snacks closeby at all times. Do your new colleagues usually go out for lunch? Then discover our tips on healthy restaurant eating and make sure you don’t fall victim to lunch time fast food.

Situation 2: Moving to a new city

Moving to a new city is a mixture of exciting and petrifying. From restaurants to parks, there are so many places to discover and you can spend days just walking around trying to get a feel for the city’s vibe. However, somewhere between being busy with unpacking boxes, buying new furniture, updating your address and exploring the city’s nightlife and restaurants you find yourself missing the familiar –  your former training buddies, your #homeground and your well-established training routine. This is when it’s time to create new habits and make training a part of your new life again. Here’s how:

  • Discover your city running! Running is one of the best ways to explore a new neighbourhood. Find a route that passes by your city’s most famous sights, run through the streets of your block, find a tartan track close to your office or plan weekly discovery runs through different districts of the city. This is the best way to find your city’s hidden gems and we’re sure every run will be a little adventure of its own.
  • Join a local training group: One of the best things about Freeletics is that Free Athletes train all around the world. So, find a training spot and group close to you and join them for their Freeletics training sessions. New friends, new training spot, new training routine!
  • Enjoy local products and find new restaurants: The best way to get a feel for a new city and its culture is to taste the food it has on offer. But this doesn’t necessarily mean your clean eating habits have to go out the window. Sure, try out the local specialities or at least pay one visit to that donut store everyone’s talking about, but then get stuck into researching the healthier options on offer or pay a visit to your local farmers market for some seasonal, regional foods.

Situation 3: Entering a new relationship

Even if a new relationship usually does not change your daily routine as much as moving to a new city or starting a new job, it still changes the way your time is structured. In case you’re not one of the lucky ones who finds a partner who’s as much into sports and clean eating as you are, you might find yourself swapping training times for a joint Netflix & chill night and skipping your morning workout since you don’t want to wake up your significant other. First of all: We don’t want to mess things up for your budding romance. Still, since your partner most likely wants you to be happy and feel good, they should understand that your training routine matters to you. Here’s how to merge your training routine and relationship:

  • Couples who train together, stay together: Even if your partner is not crazy about sports, they might still be interested in how you spend your free time. Why not take them with you to the training ground or try a partner workout together. You could end up recruiting a new Free Athlete and gaining a training buddy.
  • Enjoy healthy goodness together: No matter if it’s snacks for Netflix & chill or a candlelight dinner, Free Athletes know that healthy can also be delicious. So introduce your new partner to your other true love: clean food. Spend the evening cooking together or prepare some healthy dishes. We all know the best way to someone’s heart is through their stomach.
  • Find the balance: A relationship is a lot like training: it should help you become the best version of yourself and not limit you in any way. So rather than choosing one or the other, set fix training times and communicate them clearly so your partner knows exactly when you’ll be training and can plan their time accordingly.

Changes to your everyday life might put your routine to the test – but with the right mind set and necessary willpower, you’ll for sure succeed in establishing new – or keeping up – good training and nutrition habits. Just go for it!