SIMPLY START RIGHT

New Year 2012 is  a great time to kick off with some new ideas and resolutions.

Break your goals down into smaller steps which you will find much easier to achieve.  Don’t try and over complicate things with diets and special weight loss concoctions.

KEEP IT SIMPLE – its all very much common sense. Its all about how much goes in to your body versus how much activity you do.

To kick start your fitness regime you need to increase your metabolic rate, approximately 30 minutes of exercise, walking, cycling or running at least three days a week.

You also need a bit of resistance training, an exercise class or circuit training can offer this, again at least three times a week  These can all be fitted in around your work schedule but my most successful clients exercise in the morning.

It’s a great idea to keep a diary so you put exercise in, just as if you were booking any other appointment and also enter your weekly improvement.

NEW HABITS

New Year is all about getting into a new frame of mind and as we are creatures of habit getting us to engage brain before we do all the same things we did in 2011.  Challenge Yourself to pick four new products from these groups at the supermarket, meat, dairy, fruit and vegatables. 

Turn your commute into a fitness regime, try a new sport or sign up to a fitness class.

YOUR BEST FRIEND

All the research shows that people who train and/or diet with a friend or colleague have a much better chance of achieving their goal.  If you can’t find a friend you can always hire a personal trainer. At the end of the day, its all down to self-discipline and there’s only one person that can help with that!!

ANYWHERE BUT THE GYM

You don’t have to sign up for expensive gym membership – you’ve got all the equipment you need in your own home, office or the local park – you can even use full water bottles for weights or simple tricep dips off the back of the office chair.

GLUTEUS MAXIMUS!

The butt is one of those areas that people always want to improve.  I have news for you – by sitting on it all day at work the improvement is zero!  To kill two birds with one stone – workout whilst at work – gently tighten your glutes/bum whilst in a upright seated position, using your body weight as natural resistance, try for 20 in a minute, holding for a few seconds, followed by my special bum and thigh enhancer.  See exercise opposite. 

BROWN EVERYWHERE

Not you but your food!  Instead of white rice, plain pasta and white bread switch to brown rice, whole wheat pasta and wholegrain breads. They are more nutritious, more vitamin rich and generally have much more goodness in them, as well as keeping you fuller for longer. When eating out at corporate lunches always try and eat the healthier option, not only is it better for you but you feel less sluggish in the afternoons so you are therefore, more productive. 

KEEP FOCUSSED

Think back to the last time you looked and felt good – and were the shape you would

like to be now. Keep remembering and stay focused on the goal. Ask yourself time and time again – How much do I want it?

Bum & thigh enhancer

Lie on your back with your left leg straight and your right leg bent so your foot is in line with your knee using your right buttock and back of the leg drive your hips and opposite leg off the ground. Gently lower your back to the start position whilst maintaining level hips before you return for your next repetition. Aim for 10 on both sides. 

Good Luck in 2012

Toby Garbett is an Olympian and two time World Champion rower. He is the fitness consultant and personal trainer for Lloyds Banking Group Get Active Campaign, the EBA and The Coaching Academy. You can visit his website at www.tobygarbett.com/