Make the Most of your New Year's Resolutions

If, like many, your New Year's Resolution is to get fit or lose weight, there are some very simple steps you can take to making sure that this year it is a long term success.

Choose something you enjoy - If you are considering joining a gym, think carefully whether or not you are the type of person who will enjoy it. Gyms can be monotonous, and they are not the only option. Many people don't feel confident enough to start something new such as kickboxing, badminton or aerobics. The truth is that most classes have a mixture of abilities, and new members are always welcomed by instructors.

Don't crash diet - Crash dieting is not an effective way of losing weight. Make your goals realistic, 1-2 pounds of weight loss per week is about right. This way, your body will be able to cope with the weight loss therefore avoiding the tendency for your weight to constantly ‘yo-yo' back every time you lose it.

Include Cardiovascular exercise - Yoga, Pilates and Tai Chi are all excellent forms of exercise which help posture, strength, flexibility and well being. However, if you are doing one of these, try something for your heart alongside it such as walking, running, cycling, swimming or aerobics. Cardiovascular exercise helps keep your heart and lungs healthy, as well as being an excellent way to lose weight.

Make time in your diary - Decide what is realistic before you start. Try to put 3 exercise sessions per week in your diary. Treat it as an appointment which other commitments must fit around, rather than simply trying to fit it in when you have spare time.

Cut down on alcohol - One of the biggest factors in successful weight loss is avoiding regular alcohol consumption. It is not only the calories in the drink, but the alcohol itself which dramatically reduces your body's ability to burn fat. Try not to drink every night, as your body never gets a chance to recover and function properly.

Don't make excuses - There will always be injuries, ill children to look after, parties to go to and days when you just feel tired. However, try to be brutally honest with yourself. The only way to get fit and lose weight is to use your own will power, combining regular exercise with sensible eating.

Melanie's Diary Week two:

I  have never really been a great fan of gyms. It is not because I do not like them, I just find it really hard to motivate myself if the gym is busy and people are queuing to use the equipment. When the proposition came from Ed to take up a New Year fitness challenge, I jumped at the chance. Our first meeting, the consultation session, went well and Ed put my mind at rest and explained all the information he was presenting to me. The first exercise session was a fitness test but it went well, although I ached for days afterwards. Do not get me wrong it was not a bad ache but an ache that told me I had been exercising. I am not unfit - I walk my dogs two/three times a day but my body is now used to the amount of exercise I do so anything over that limit hurts. The test helped Ed to see how I coped with cardiovascular coordination and strength. The second session took place at 7.30am and this was the first real session. This session included some cardio (running around Tunbridge Wells common), leg exercise and stomach work. Although the session left me feeling tired physically it really woke me up mentally and gave me plenty of energy for the day ahead in the office. My first week training is now in the bag and so far so good. I am now looking forward to the weeks ahead and seeing the changes in myself and the improvement in my fitness levels.