SAD BUT TRUE.

For many people Seasonal Affective Disorder (SAD) is a seriously disabling illness. For others it is a milder condition often referred to as the winter blues. Either way, it’s a pain in the rear if you suffer with it. Symptoms include fatigue, overeating and associated weight gain, apathy, irritability, mood swings and a low stress threshold. In short, the UK Grumpiness Index tends to be at its highest in January and February. If you are a SAD sufferer here are some things you can do to help you cope with the next couple of months: Try to increase the amount of light in your home. Spend as much time as you can outside in daylight hours. Arguably, it’s even more important to walk in the winter than in the summer. Maintain your exercise programme. In addition to keeping you physically fit, exercise will give you a regular endorphin shot that will help to stabilise your mood and manage anxiety and stress.

BETTER BODY IMAGE

According to research from the University of Florida, “In a society obsessed with weight but plagued with record levels of obesity, it is important for people to understand that a range of body sizes can be attractive and healthy.” And so say all of us! Everyone thinks that skinny is attractive (well maybe not everyone) but the reality is that we are all different (thank goodness) and most people like body shapes that look healthy. The Florida researchers say: "We should throw away the idea of a single ideal size. It's like saying only if you have an IQ of 170 are you smart or unless you have a million pounds you're not a successful businessperson." The desire to lose a few pounds through regular exercise and sensible eating is great but when that develops into an obsession it becomes counterproductive and even dangerous. I guess what I’m saying is don’t succumb to the pressure to look skinny, which is largely generated by the media, and in the process lose the essence of who you are.

PLANNING FOR SUCCESS

How many of us, I wonder, make the same New Year resolutions every year? Here’s a tip: get serious or give up. According to the experts, there are a number of reasons that so many resolutions fail time and again. One is that the goal itself is way too generalised. Losing weight is great but if you don’t know how much, by when and most importantly what for, your chances of success are limited. Let’s say you have those bases covered - but there is no plan as to how you are going to lose a stone by March - then you’re equally unlikely to succeed. Then there’s the little matter of support. If you had the ability to do this by yourself you would have done it long ago - most of us need a little help - that’s what LA Fitness is here for - make sure you use us. And here’s a thought to finish with: Don’t focus on losing weight or getting fit or whatever your goal may be, focus on what losing the weight etc. will do for you - much more powerful.

YOGA & FAT LOSS?

Here’s an interesting one for you. Some people think that yoga is basically a series of stretches that are great for flexibility but not much cop for general fitness and particularly not for fat burning. If you’ve done a yoga class you’ll know that it encompasses pretty much all the elements of physical fitness and some - but that’s not necessarily why it helps with fat burning. The primary reason is that yoga is a moving meditation that helps the body deal with stress and therefore reduces cortisol levels. Cortisol is a hormone that regulates fat storage and appetite. Anything that helps to reduce your levels of stress lowers your cortisol levels and therefore unlocks stored fat, which is then burned for energy. Does that mean watching TV on the sofa all night helps the fat burning process? Nice try, but sadly not.

LOW ENERGY.

Most of us have a time in the day when we are at our least productive (virtually useless in some cases), late afternoon is a common one. Here are four ways to beat the energy slump: 1. Try a power nap. Many successful people maintain their energy levels by tuning out for 10 or 15 minutes a couple of times a day. You don’t have to close your eyes (although that’s fine too) but it’s important to clear your mind for a short period of time. 2. Get up and walk - doesn’t matter where you walk as long as you are moving 3. Stretch - roll your shoulders, stretch your neck, stretch your legs - anything that gets the blood circulating. By the way standing up regularly is now considered to be pretty important for people who are deskbound for most of the day. 4. Keep some nuts (almonds are good) or fruit handy to manage any hunger attacks that may occur. I should also say make sure you eat breakfast but you already know that already don’t you?

PRESSED FOR TIME

Time is a precious commodity nowadays and there some times we use the lack of it as an excuse for not exercising at all. Here are a few ideas around how you can get the biggest bang for your buck in the shortest possible time. 1. Compound exercises like squats, lunges and deadlifts all work multiple muscle groups. Isolation exercises like bicep curls work one major muscle group. If you’re short on time go for compound. 2. In the old days before cardio equipment became popular, a workout basically involved moving around the weight machines one set at a time in a circuit style without much rest in between. It’s a compromise (and you might have to jump around a bit) but you’d be surprised at how much you can get done in a 20-minute circuit. A variation on this is to work opposite muscle groups together - bicep curls followed immediately by tricep extensions or chest press followed by seated row. The point is that by cutting the rest time between sets you can reduce your workout length significantly and still benefit.