Newspaper article The Journal (Newcastle, England)

Don't Let Festivities Get in Way of Training; EXERCISE Expert DAVID FAIRLAMB Shows You How to Stay in Shape over the Festive Season

Newspaper article The Journal (Newcastle, England)

Don't Let Festivities Get in Way of Training; EXERCISE Expert DAVID FAIRLAMB Shows You How to Stay in Shape over the Festive Season

Article excerpt

Byline: DAVID FAIRLAMB

DECEMBER is often a tough month to stay disciplined with training, food and alcohol.

The lure of Christmas parties and nights out are a big test. Making a choice to limit the amount you eat or drink and stay as disciplined as possible is down to you. It's all about mind over matter.

Here are this week''s training options. Remember they are a guideline and can be adapted to go within your own training programme or you can simply pick certain sessions or exercises to do, every individual is different with their own goals and ideas of what they want to achieve.

Always make sure you warm up before each workout and cool down and stretch after.

Longer work out, 45-50 minutes Christmas week is more about maintenance and keeping yourself ticking over. Most of you will be off work so get yourselves out for a good long walk or cycle.

Interval training, 25-30 minutes Find a long straight road with lampposts.

Run/walk 2-3 lampposts easy, then two hard. This is an excellent way to train as each interval jumps your heart rate and before you fully recover on the slower part, you go again. An excellent session for burning more calories for weight loss.

Work within you capabilities and aim for 25-30 minutes including your warm down.

Work out at home, body sculpting 20-30 minutes This week the main focus is on the triceps, the back of the arms. If you don''t have any weights at home, tins of food or bottles of water are perfect.

Please check other previous exercises for the triceps, biceps and forearms. These, along with previous leg and bum exercises, are ideal to alternate top then bottom half exercises.

This week try timing 30 seconds per exercise with 15-20 seconds between each.

All-round body work out including interval, strength and cardiovascular training For an all in one exercise programme attend my Beach Bootcamp work outs on a Saturday morning and Wednesday, visit my website - www. …

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