Getting fit- a healthy balance

 In order to keep making improvements, an exercise plan of slowly increasing intensity is crucial.


Your body is comprised of several systems, all of which work together to keep you in a state of balance, allowing your body to work as efficiently as possible. In order to make physical adaptations you need to gently push the body, little by little, allowing time for it to adapt and grow.


In the initial stages of exercise changes can take place quite quickly, but can sometimes slow as time goes on. This is often the point at which people can lose momentum, and where a progressive plan is essential.  In order to keep making improvements, an exercise plan of slowly increasing intensity is crucial.  This 12 week program progressively trains the body, allowing it to continue to make changes in manageable steps.




Sporadic exercise, or random workouts will produce little or no change to your body. 

Consistency is key. It is far better to do 5 x 20 minute work outs per week than one long 100 minute workout. At the beginning, keep it short and manageable, building up over time.


In order to grow, your body needs sufficient rest.

Not bed rest! But a gentler form of exercise. Take time during the week for gentle, non-aerobic activity.  By varying the program it is possible to keep exercising whilst allowing the body to recuperate, and for the muscles to recover. On these days, you might for example choose to do a yoga or Pilates class, swimming or even a walk.

Realistic goals

Goals are there to inspire and motivate, not intimidate.

Build up to your ideal fitness level; going for a 10 mile run on day one will likely put you off running for life. Make subtle changes to your diet; cutting out all the things you love will make you crave them more.

It is important to be realistic about what you want to achieve, and to understand that this is not a quick fix. Whilst it is great to be enthusiastic, it is important to remember to start slow and steady and build up to a long term adjustment in diet, health and fitness, rather than having a complete overhaul all at once.