Booze all weekend and Nutribullet through the week’ was the headline of a recent piece in The Debrief that labelled twenty and early thirty somethings as ‘Generation Offset’. The group that live like Keith Richards from 5pm Friday to 3am Sunday, and are a walking #FitFam Instagram pic the rest of the time. Now whilst we’re all guilty of the occasional blowout, we all know that a bit of balance is needed, although the scales do need to tip towards the healthy side of things - or we won’t actually live to Keith Richards age; how he has is frankly a medical mystery.

Here are the top 7 things that we at OTR like to practice to keep that balance on the right track.


  • Go to bed at the same time every night.
  • Get up at the same time everyday.
  • Exercise at the same time everyday.
  • Eat meals at the same time everyday.
  • Repeat this with as much regularity as possible.

If we get the basics in order then everything that really requires brainpower becomes a lot easier. And you’ll sleep better; everyone needs better sleep.


Get up earlier:

Set your alarm for half an hour or so before you need to get up. And don’t snooze it.

Use that extra time to exercise, meditate, read, have an actual breakfast… Whatever you do make it something that’s just for you before you give your day over to work/children/life. Start the day with a smile, not a rush.

Have cold showers:

Increased alertness, better mood, muscle repair, good for hair and skin, better circulation; the scientific benefits of cold showers are without doubt.

It will take a bit of getting used to and we don’t mean every shower. But, when you feel you can face it. Do it. Trust us on this one. Or, trust this...



  • Eat fats occasionally.
  • Eat pudding occasionally.
  • Eat carbs occasionally.
  • Have a pint occasionally.

Don’t overcomplicate your diet or get hung up on calories and grams of protein. Just eat a sensible and balanced diet as much as you can. Hard-boil eggs in advance for breakfast, have microwaveable brown rice and a tin of tuna at work and eat steamed veg and chicken in the evening. You’re an adult, you know when you’re going overboard. So stop.

And don’t skip breakfast. Ever.


Work some form of exercise into your daily routine, preferably in the morning. We don’t mean a 100 mile ride or heavy weights session every morning but do something that makes you sweat for at least 30 minutes every day. Or if you can’t face it, stretch and stretch properly.

Endorphins released, oxygenated blood pumping, stress reduced, weight lost, sleep improved… Or you could, y’know, watch 30 minutes of completely forgettable TV. Your choice.

Try this for a solid 30 minute workout inspiration.


Set a goal:

Nothing can break a spirit quite like aimlessly wandering around the gym at 7am or staring at blank screen waiting to be filled.

Set yourself achievable and finite goals for the next day, goals that you know you can attack- a cycle from x to x, day 13 of that programme, get that to-do list task done, call that person. Just make sure it’s clear.

  • Clear goals mean clear actions.
  • Clear actions lead to a sense of fulfilment.
  • A sense of fulfilment leads to a happy chappie.



Knowing when to actually stop is as important as ‘never stopping, no matter how much it hurts'. Pushing through a hill climb, a hard day, a heavy lift or a long run is one thing; running yourself in to the ground is another entirely.

Rest - let your body recover, let your muscles refuel, let your brain refresh, let everything reset to help get yourself ready for the next day.


And if the above doesn’t work or you can’t find the time, then take a little trip to Dorset and visit us :-) We can do all the above, and more!

See you soon!