Stay strong and healthy for the long game with 10 tips from Glasgow fitness trainer, Mandy Gordon 

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Your entire life can change with consistency, and building muscle strength and discipline will make you unstoppable. The aim is to create a strong body for your future, reduce your body fat if needed, and boost your energy levels.

1 Start your day with hydration. It’s so important. Drinking water as soon as you wake up aids digestion and helps maintain optimal bodily function. 

2 Aim for at least three 30-minute weightlifting sessions a week. It’s crucial if you want to build muscle longevity, particularly if you’re over 40. If you don’t want to go to a gym, all you need is a mat, a mirror and a couple of sets of dumbbells to train at home. 

Glasgow fitness trainer, Mandy Gordon

3 Get your protein in. To build muscle, you must feed your body with high-quality protein sources. If you’re a meat eater: fish, poultry, lean beef, pork, eggs and dairy. If you’re plant-based: nuts, seeds, pulses, and grains – all food the body loves.

4 Balance your plate. Try and fill up half your plate with vegetables, because that ensures adequate fibre intake and gets you your vitamins. Eat the rainbow – there’s nothing worse than a beige plate.

5 Take care of your sleep. We need seven to nine hours. It’ll strengthen your immune system plus help your muscles recover better. 

6 Limit or cut down your alcohol consumption. Alcohol can suppress your immune function and disrupt your sleep patterns – plus it makes you lethargic, so you won’t be performing optimally if you exercise. 

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7 Be cautious with sugar. Again, excessive intake can impair your immune system and cause blood sugar spikes, which will affect your energy and mood.  

8 Embrace a body maintenance workout. No equipment required. The aim is 100 press-ups, 100 squats and 100 crunches across the day. It sounds brutal, but you can split it up into four sets of 25, or start by doing the press-ups on your knees then build them up.

9 Drink a green juice daily. Make it with cucumber, spinach, ginger, celery and lemon. It helps with alkalizing the body to reduce inflammation, and you just feel great.

10 Get outdoors as much as you can. Whether it’s for a walk, run or cycle, being in nature reduces stress and will significantly boost your health and wellbeing.