Keeping on track to meet your goals

failure, right from the outset. Here is a list of ten tips to help you achieve your goals.

1. Be specific

What does ‘toning up’ or ‘losing weight’ actually mean to you? How will you measure it, why do you want it, how will you get it and are you being realistic? Put your goal it through the 'SMART' test - is it specific, measurable, achievable, relevant and time-framed? If not, adjust it so it is - and write it down.

2. Be active

If you walk, try going for another 5 or 10 minutes. Small little increases and changes to routines can make a big difference. Distinguish between 'can’t' exercise and 'can’t be bothered'.

3. Eat smarter

We all know fruit and veg are packed with health-promoting properties and we should be aiming at five to eight portions a day. If that seems daunting, start the day with a fruit smoothie, add extra vegetables to meals, or eat fruit and raw veg as snacks between meals. Dried, canned and frozen varieties count, too.

4. Visit the gym often

If you join a gym but only go once a month, you are 30% more likely to drop it. If you’ve signed up, keep the momentum going and go twice a week - make the most of your membership!

5. Keep a fitness journal

Anyone who works out regularly should keep a log of what they do, including their fitness and weight at the outset. Keeping a diary is motivating, fascinating and can be very useful.

6. Be body aware

Body awareness doesn't stop when you finish your fitness session. Look out for hunched, tight shoulders, a clenched jaw, hanging-out stomach, a jutting head and crossed limbs.

7. Get your fluid intake right

If you know it's low, try to increase your water intake by 500ml, and see if it improves your concentration, energy levels and skin. It's cleansing and calorie-free.

8. Try something new

If you have a passion for any specific activity, it’s tempting to restrict yourself to it but it’s important to have a balance in your fitness regime, which will reduce your risk of injury, improve fitness and, almost certainly, your performance.

9. Balance your training

Try to apply the hard-easy rule: follow tough, challenging sessions with something easier and less intense the next day.

10. Don’t ignore the niggles

When we increase any level of exercise, we are bound to feel sore or stiff in new places, but if pain in the body presents and is not relieved from stretching or rest, don’t ignore it - seek advice from a professional practitioner to prevent a niggle from becoming a longlasting injury.