1. Gotta Have Goals
Exercise is still a huge part of my life but, like everyone else, I have to work at my fitness. I've always been driven by challenges and I reckon the secret to getting the results you want is to set yourself a realistic fitness objective. Once you've set your goal, write it down, break it down into small achievable chunks, visualise it in your mind's eye, tell as many people about it as you can (so you can’t get out of it) and talk to the LA coaches about developing a game plan for achieving it. Make exercise a priority in 2010!
2. Breathe Slow
If you have emerged from the festive season feeling like you've been ten rounds with David Haye, here's what you do: Breathe slow (I feel a song coming on) and don't panic – most of the rest of us are in the same boat.
Truth is you may have put on a couple of pounds in December (so what?) and your fitness has probably gone into hibernation, but a couple of weeks back in the gym combined with a sensible eating programme - cut down the fatty foods and alcohol, increase the fruit and veg (you know the drill)) - will soon sort that out. Top tip: If you need a jumpstart in January book a reassessment with one of the LA coaches.
3. Baby It's Cold Outside
When you think of Britain in January what comes to mind? Short days, grey skies, credit card carnage, Spring a lifetime away? If you are one of those people who find it difficult to get motivated to exercise in January and February try this: Choose the times that you are going to work out, put them in your diary and do not – under any circumstances - break those appointments with yourself. It’s all about creating a routine. If you talk to one of our coaches, they’ll help you to plan out the months ahead.
4. Dive In
It's good to keep your body guessing exercise-wise and January is the perfect time to try something new (new year, new you and all that). So why don't you think about adding a pool session to your weekly routine. Not only is swimming fantastic exercise in its own right, it's a great complement to your gym programme. Assuming that you are going to try churning out a few laps of freestyle, remember to keep your elbows high, your leg kick constant - but not too hard - and your breathing regular.
Even better, talk to one of the LA coaches and they will design a swim programme for you.
5. Winter Water
I know, I know: Drinking loads of water is pretty tough for most of us at the best of times but when it's cold out, it's well nigh impossible. Problem is, water is great for flushing the toxins out of your system and maintaining the condition of your skin, both of which are pretty important in winter conditions.
If you can knock off 8 - 10 glasses of water a day, good for you, but if that's too big an ask, just try sipping from a water bottle throughout the day. Top tip: Try spicing up your H2O with some lemon juice. For more ideas on how to stay hydrated in winter talk to the LA coaches.
6. Combating Colds
If you've seen those ads on the TV where germs spread like wildfire, you'll know how easy it is to pick up a cold in winter. Here's a couple of tips, one for avoiding colds, the other for managing them. Dosing up on Echinacea stimulates your antibodies and – according to a US study – reduces the risk of developing a cold by over 50%.
If you do get the dreaded lurgy, try loading up on Vitamin C. Nutritional guru Patrick Holford calls Vitamin C, ℘the master immune-boosting nutrient." It certainly helps to minimise the length and severity of a cold. By the way, the LA coaches can advise you on whether you should work out if you’re feeling under the weather.
7. Reward Yourself
"There is good sex and there is bad sex, but chocolate is always chocolate." Don't know who said that but I like her. One of the keys to doing pretty much anything – especially exercising – is to reward yourself regularly. This should involve spontaneous moments featuring a little of what you fancy (even chocolate), planned treats like coffee and the odd muffin and maybe some occasional retail therapy, like buying some new exercise kit or having a spa day. Whatever spins your wheels.
Suggested reward for January: How about taking a relaxing massage at the end of the month. If you'd like to know a bit more about how massage works, talk to one of the LA coaches.
8. Strictly Speaking
It's no secret that dance is my passion, and one of the great joys of working with LA Fitness is that I will have the chance to put some of my experience and ideas into practice in our classes. Some of you might be thinking, "It's all very well for Missus Strictly Come Dancing, but I've got two left feet and there’s no way that I'm going to make a fool of myself in a class."
Yep, I completely understand that, but there are a range of LA classes that cater for a variety of standards – even the choreographically challenged; you might be surprised how much you enjoy them. Wanna know which classes would suit you best? Our coaches will point you in the right direction.