Alesha's fit tips

1. Posture Perfect.

Sit up straight Alesha. Stop slouching Alesha. Pick up your feet Alesha. Turns out that mum was right after all. Did you know that it was nineteenth century Russian aristocrats who had the idea of getting their daughters to walk around with a small pile of books on their head in the hope of replicating the beautiful posture you still see in Africa and India today? Following the Russian lead, balancing books on your head became a staple for finishing schools around the world and mums with delusions of grandeur. As it happens, balancing books is a really good way of improving your posture, strengthening you neck and back, activating your core and giving you the feeling of being taller. By bracing your shoulders and lifting your chin you will also open up your lungs and improve you breathing and circulation. It's just as important for men and women.

2. Enough Protein?

If you're confused about how much protein to eat, listen up. Proteins are the basic building blocks of the body and they perform loads of roles, from building muscle and bone to keeping cells in good shape. Two thirds of your proteins are located in your muscles and you would therefore think that eating more protein would help you to build more mucsle wouldn't you? If you are an athlete or you are training in the gym to build muscle then that may be the case, but most of us can get all the protein we need from a balanced diet that includes lean meat, fish, eggs, nuts and vegetables. Protein also has the added bonus of making you feel satisfied sooner, which is a bonus to those looking to lose weight. If you would like to know more, our coaches will be very happy to talk to you about how much protein is enough.

3. Slam Dunk.

Ever since Woody Harrelson disproved the theory that white men can't jump I've wondered what training he had to do to jump that high. A basketball hoop is ten feet off the ground and Woody Harrelson is 5ft 10", which makes a slam dunk pretty impressive for an athlete (most NBA players in the US have a vertical jump in the 28-34 inch range) let alone an actor. He'd have to work on strenghtening his quads and calves - laods of leg presses, calf raises, lunges and squats I expect. Then he'd have had to develop some explosive strength using plyometric training. And I guess he'd have spent a considerable amount or time on speed and timing - lots of short sprints. Either that or they lowered the hoop in the movie, which really doesn't bear thinking about does it? Talk to one of our coaches if you would like to work on your vertical or horizontal jump.

4. An attitude of Gratitude.

Ever been sick and suddenly realised how much you value being well? I reckon most of us don't sppreciate what we've got till it's gone, and that particularly applies to our health. One of the things that characterises well balanced individuals is an attitude of gratitude - they appreciate what they have as opposed to what they haven't got. Here's a tip from me: Take a few minutes every day to jot down one or two reasons to be cheerful and you will find that your mood will improve automatically. According to University of California researcher Robert Emmons people who write gratitude journals, "feel better about themselves, have more energy and feel more alert." And there are also physical benefits; people who count their blessing tend to be less stressed, more physically active and therefore more healthy. If all else fails, remember the Monty Python mantra "Always look on the bright side of life".

5. Why warm up?

I know some people think that warming up is an optional extra - and no, having the heater on in the car on the way to the gym doesn't count - but it really is a pretty important part of your workout. Here's why: Warming up boosts the blood flow to the muscles, which increases the supply of oxygen and nutrients, which makes for more energy. Warming up prepares the heart for what it is about to recieve and makes the muscles more supple and less prone to injury. Warming up kickstarts the sweat mechanisms, which then start to get rid of stored body heat. And warming up fires up the central nervous systems, which means that your co-ordination is enhanced and you are therefore less likely to fall off the treadmill or drop a dumbbell on your foot. What's the best way to warm up? Choose your favourite piece of equipment and work for 5-10 minutes with your heart rate to 100 - 200 beats per minute (depending on how old you are). Our coaches will be happy to advise you.

6. The Power of Persistence.

A tenacious human rights activist, Eleanor Roosevelt was the First Lady of the United States from 1933 - 1945 and was named by Gallup as one of the most admired people of the twentieth century - Mother Theresa topped the list. It was Eleanor Roosevelt who said: "The future belongs to those who believe in the beauty of their dreams." Most people who join a gym have some kind of vision of where they would like to get to, but until regular exercise becomes a habit - you know when exercise has become a habit because you feel really crappy when you don't do it - you are going to need a bit of dogged determination and persistence. If it was easy, everyone would do it. Right? So here's the deal: create a clear image in your mind of where you want to be a three months, six months and a year from now and when you fall off the perch or the going gets tough - as it inevitably will - just stay focused on the dream.

7. Rhythm's Gonna Get you.

I should tell you that the circadian rhythms aren't some new age band that does a hundred and one things with pan pipes, they are actually the basis of what is commonly referred to as our biological clock, which pretty much works on a 24-hour cycle. Circadian rhythms influence things like body temperature, blood pressure and heart rate and they respond to environmental cues called zeitgebers (time givers) like temperature and daylight. That's why our bodies get confused (aka jetlagged) when we fly from one side of the world to the other. The LA fitness coaches often get asked what is the best time to train is and, while research suggests that the optimal time to exercise is probably later in the day when the bodies core temperature is higher, if your body clock tells you that first thing in the morning is the right time to hit the gym that's fine too.

8. Weight Loss Phases.

Experts say there are three stages of weight control: honeymoon, resentment and acceptance. In the honeymoon phase you are positive, motivated and convinced of success. But sooner or later the honeymoon ends - doesn't it always - and you begin to resent the effort you are having to put in. Amazingly enough, this is the phase when most weight loss plans go wrong. Assuming that you makie it through resentment, acceptance eventually kicks in and you begin to experience a peaceful sense of resolve about how to manage your weight and you are well equipped to deal with the inevitable ups and downs, without resorting to sharp instruments wjen you knock off the odd muffin. If you are a honeymooner, enjoy the moment but be prepared for what may be around the corner. If you are resentful be encouraged that there is light at the end of the tunnel, and if you are in acceptance - a big fat well done from me.