If thereβs one thing to take away from Team GBβs impressive medal haul at the Rio Olympics, itβs inspiration.
So forget spectating from the edge of your sofa, itβs time to follow in the their fast-paced footsteps and get active.
In the Rio 2016 hiatus between the Olympics and the Paralympics (7-18 September), here are five top tips to keep the momentum going in your own fitness regime.

Find A Workout Buddy
From the German twin sisters holding hands as they crossed the finish line to the ultimate squad goals of The Final Five, itβs clear that working out is so much better as a team.
Clean Eating Alice is a strong advocate of partner workouts, explaining that a friend can be a great way of finding and keeping the motivation to train.
βPick someone who has a similar training style to you, and will push you to work that little bit harder, instead of someone who might just use the session to chat!β she tells The Huffington Post UK. βItβs important you both set goals too, and these can be done together or alone, but give a great sense of friendly competition to achieve these.β
βHave a plan in place for your partner workouts and keep each other spurred on to train with positive messages and words of encouragement when one of you isnβt quite feeling it!β
Also, it means skipping your workout means cancelling on a friend, so itβs not that easy. And itβs more fun.
Work Out For Free
While millions of pounds have been invested in Team GB, you donβt need to spend a penny to work out in the UK.
Making the most of the local park or free fitness apps, with a little determination and self-motivation (and a slamming music playlist), you can recreate the effects of the gym or fitness class.
If youβre not keen on working out alone, fear not there are plenty of ways to cash-in on free group exercise classes. If you live in London, weβve already rounded up the best here.
If youβre outside of London, why not check out Parkrun, which are regularly races or varying lengths, or Goodgym, for nationwide fitness-meets-philanthropy.
Skipping a workout because gyms are βtoo expensiveβ is no excuse.
Try Something New
Is that Saturday morning bootcamp class starting to bore you? Take inspiration from the breadth of Olympic sports and mix it up.
According to findings from Sport England, there has been a surge of people looking to pushing the boat out and try new sports.
After millions tuned in to watch Rio - with 10.4 million tuning in for Max Whitlock win his second gold medal, alone - British Gymnastics has reported a 838% increase in interest of adult gymnastics. The organisationβs website Discover Gymnastics has seen a 380% increase, compared to the same period last year, with 68k visits in just 13 days.
The Amateur Swimming Association (ASA) has reported a βrecord numberβ of enquiries about diving since the games began. It has received 780 enquiries from people looking to join their local diving club, compared to only 63 over the whole of July.
Director of Insight at Sport England, Lisa OβKeefe, said: βThanks to Rio lots of people are now searching online for ways to get active. The Olympics can be a fantastic shop window for sport, particularly for sports we donβt normally see on TV like diving, fencing and taekwondo.
βOnce you have chosen a sport you think you will enjoy, chat with a local provider. Donβt be afraid to let them know you are new, they can give really good advice on what you need to get started.β

Set Ambitious Goals
If watching the Olympics has taught us anything, itβs that the human body is capable of doing extraordinary things.
Now, weβre not suggesting you run 15,000m (just yet), but challenging goals - we mean really challenging goals - will push you to your limits and stimulate you physically and mentally.
Sonja Moses, Nike Master Trainer, says: βWhen we go to that place of pushing ourselves past whatever we can comprehend is possible. Not only is it a confidence boost for ourselves, allowing us to transform but also massive inspiration for those around us giving them that desire to work harder. This is how we become strong, rise up and grow!β
Moses is supporting Nikeβs current βUnlimited Youβ campaign, which hopes to inspire people to redefine their physical and mental limits.

Stretch And Recover
Often weβre so focussed on our fitness goals that we forget to rest and reset. Not only could this lead to injury, but it could hinder our performance or ability to improve.
Jonathan Lomax, founder of Lomax Bespoke Health club in London, told HuffPost UK: βThere are several reasons one should focus on recovery and repair - protecting your immune system so you donβt get sick, ensuring you donβt create weaknesses by overusing joints and also ensuring you allow the muscle fibres to rebuild and get stronger.β
He suggested trying Pilates, yoga and any activity based on stretching and mobilising.
βBy creating more mobility you will be able to perform sporting movements more easily and therefore you will be able to do more in the gym, run further swim faster, jump higher with less effort,β he adds.
βAnd if you need less effort to do these things then you can focus on making those marginal improvements that are the difference between bong on the medal podium or not!β
Lomax Bespoke Health offers a 60-minute Supple Circuit class that uses foam rollers, resistance bands and TRX to mobilise and activate body for exercise.