Kickstart your fitness in 2013 with this ten-point action plan to get you working. Tracy Griffen runs a wee fitness studio in Leith and is the author of the Healthy Living Yearbook. Get yours from.healthylivingyearbook.com. Griffen is holding a free talk at Blackwell’s bookshop, South Bridge, Edinburgh, on Saturday, 12 January. Book directly with Blackwell’s. You can contact Griffen through www.getfitandenjoyit.com or facebook.com/griffenfitness
If you have made a New Year’s resolution to get fitter, write it down
If not, think of a personal goal for 2013. It may be running a race, looking fab in an outfit for a special occasion, or even fitting into your old jeans. Choose a single measurable goal.
Use your calendar
Or a diary or smartphone, and mark the date of your challenge/race. If it’s an event, enter straight away so you will actually stick to it (and as a bonus you might get an earlybird booking discount).
It’s not essential to rope in a mate
And training alone may mean you have more flexibility and won’t get distracted by your friend. Plan which days of the week are your training days, aim for around three times a week to start (every other day). Schedule this in your diary.
Make sure you have the equipment you need
I recommend everyone use a heart rate monitor that will help you train to your own personal effort level. A comfy pair of trainers are also a must, if in doubt go to a specialised footwear shop to get fitted (Run and Become are very good). For women a good sports bra is a bust must.
5Keep a check on calories
Fad diets don’t work in the long term. However, a food diary does. There are many free online food diaries (eg www.myfitness.pal ) to help you make your eating accountable.
Visualise your goal as often as you can
It will spur you on to really get the most out of your workouts. Acknowledge landmarks along the way.
Remember strength and flexibility
Stretch after workouts, when muscles are warm, to maintain suppleness and help avoid injury. Basic regular strength exercises will also help to bullet-proof your body.
Enlist an expert
If you’re not sure of what you’re doing, or are not seeing the results you hoped for, dial in an expert. A good personal trainer will help you reach your goals quicker and will be able to personalise a programme to suit you.
Consistency is key
Meaningful results take time. Body fat doesn’t go on overnight, nor can it be removed overnight (unless you’d like to try liposuction).
Read all about it
Read fitness books and inspiring sporting biographies to educate yourself.