Newsletter 2012

Tips for getting fit after Christmas

· Everyone is different, but a weekly schedule can help you prioritise a work out instead of getting tempted by the couch.

· It's much harder to motivate yourself during the Winter Evenings, so booking a class can give you the commitment you need to get going!

· Start to get in at least three exercises per week, building up to four after 5 weeks.

· Always wear the appropriate gear, i.e. a wicking baselayer (which takes the moisture away from your body).

· Always wear high-visibility clothing when training in dark areas. Avoid wearing dark clothing.

· Protect your extremities by wearing hats, gloves, socks, etc.

· Always train with someone.

· Never leave a location by yourself if it's dark.

· Always exercise at your own pace. Do what you enjoy, that way you will look forward to doing it again!

· It’s more beneficial to do each exercise correctly and slowly rather than incorrectly and quickly!

· When running or jogging, find a rhythm and stick to it. Breathe in through the nose for one second and breathe out for three. Focus on deep breathing and avoid shallow breathing. Make sure to hold the shoulders back so you are not restricting your lungs.

· Remember: when exercising, your mind will give up before your body will!

· You will be stiff after training, especially if it's been a while since you last worked out. Stretching out after each session and when you get home always helps.

· Keep hydrated. Pre-hydrate before your session by sipping on water throughout the day, and after your session ensure you drink of plenty of water to replenish the liquids you've lost. If you don’t like water, mix in a cordial; the sugar will give you a kick while training

· Set realistic targets, and reward yourself at each step (ideally not with a burger!)

And finally... have fun! You should take pleasure from improving your body, and not see it as a chore.

Where in this wide world can man find
nobility without pride,
Friendship without envy,
Or beauty without vanity?
Here, where grace is served with muscle
And strength by gentleness confined
He serves without servility;
he has fought without enmity
. There is nothing so powerful, nothing less violent.
There is nothing so quick, nothing more patient.
~Ronald Duncan, "The Horse," 1954

Dates for your Diary