There's a growing trend for the powerful effects of high intensity interval training, or HIIT, as it's known, which generates not just cardio and aerobic power but the full force of anaerobic training too. However, there's no reason why you have to go full pelt or do nothing. Aerobic exercise is about moderate exercise that raises your heart rate and keeps it up. It's less about short, intense bursts and more about activities where you can keep on going but still bring in an aerobic, cardio boost.

Take a few minutes to look at your lifestyle and analyze how active you are. Do you dedicate time to fitness or rely on leading an active lifestyle only? Do you concentrate on strength training and stretching but rarely work up a light sweat? Could you do with an injection of energy and heart-rate raising activity? If you're already committed to cardio workouts is this something you enjoy or would you like to make some energetic changes to exercise in a different way?

Write down how much cardio you do, where and when. Be honest and take a realistic look at what you do. If you feel that your activities are lacking then cardio-up your life and your lifestyle! Here's a few ideas how:

Aerobic classes: No, these don't have to be classic jumping-around style aerobics that was so popular in the 80s. If you think this is the case then that just proves that you're way behind on the modern-day fitness loop. There are lots of classes to take which will challenge you with quality cardiovascular exercises. Open your mind up to doing something you've never tried before.

Cardio equipment & exercises: If you're not sure which fitness equipment and what exercises can bring on a cardio burn then you're not alone. To work out at a cardio level you need to be going at between 60-85% of your maximum heart rate. We can help you work out what your maximum heart rate. Classic cardio equipment includes bikes, ellipticals and rowing machines.

Swimming: As well as your regular exercise routine, swimming can be a really great, enjoyable add-on. You don't need long in the water to really feel your muscles working and your heart rate rising. It's great for some focused alone time too or even as a family activity. Another major advantage of swimming is that it's low impact too, reducing the risk of injury.

Walking: People drive everywhere these days? Think about times when you can leave the car in 'Park' and stroll instead. Do you need to motor up to the local convenience store? It might come as a surprise but walking can count as a cardio exercise and is a great way to add activity into your everyday life, away from more focused working out. Go for a country walk or hike at the weekend with a special someone, friends or family.

Dancing: When was the last time you had a really good boogie? It's energizing and exhilarating and you get an instant adrenaline hit. If your first excuse is that you don't want to hit the clubs then become your own private dancer and turn up the tunes at home and freestyle moves with gusto when the mood takes you.

Youngsters: How many times have you heard that children keep you young? Of course, there's an argument that they can age you too, of course! Kids are naturally aerobic. They run, skip and hop through life and rather than sitting on the sidelines there's nothing stopping you joining in now and again and getting your heart pumping, while your adult stresses are chased away.

Social Activities: The latest way to connect and keep up with friends is to workout together. Organize some group activities, alongside your solitary exercise time, so that you can get your heart going without the activity itself being the main focus. Often being able to chat while you're on the move or listen to some great music takes your mind off the fact that you're working out.

Functional Training: Being able to perform activities that you do each day is vital to quality of life. Training that ensures you have good mobility and flexibility can help you carry out everyday tasks more easily. While you're going about your day look at ways you can add in an extra exercise element, such as adding weights with tinned groceries. What do you do often that could be tweaked to become a cardio exercise?

Want to give yourself an injection of cardio power? We can get you moving in the right direction!

If you've decided that now is the time to embark on a boot camp fitness program, then congratulate yourself on making a real effort to change your life. A boot camp can be the first step to taking your health, wellbeing and lifestyle in a totally new, or at least improved, direction. Regardless of how old you are, how fit you are or what your reasons are, whether this fitness training is a success will depend on how 'boot camp ready' you are so that you can get set and go!

Usually people value boot camp workouts because this style of exercise offers an intense, focused and goal-driven fitness strategy. Boot camp doesn't have the same dipping-in-and-out flavor that working out alone entails, nor can the relaxed vibe of some fitness classes. In fact, boot camps can come as a bit of a shock to people if they don't know what to expect. The best way to really make a difference is to not overthink whether you want to try boot camp but to jump in and give it a go. However, being prepared will always help, so here are a few tips on what to do before you start:

Get moving NOW! But not too much!

Have you ever let your nutrition slide into diet debauchery because you're determined that you are about to start a healthy eating plan? With a boot camp looming it's easy to become totally indolent, knowing you'll soon be put through your paces. However, you don't want to go from zero to 100 too quickly so some activity, exercise and healthy eating before you start can help you out. It is like someone having a tidy round the house before their cleaner arrives, just so there's not too much hard work to do. But don't overdo it! You don't want to burn yourself out before you've got off the starting block either.

Once you have booked your classes and made space in your diary, you have to mentally prepare and look at your schedule on either side of your classes: boot camps are a challenge so you need preparation and cool down buffers. A big night out before a class isn't going to do you any favors and you might want to give yourself some recovery time afterwards too. As with any exercise boot camp sessions need to smoothly integrate with your lifestyle.

Sorry if being told to hydrate is something you've heard before. If you're saying, 'yadda, yadda, yadda', them honestly ask yourself if are actually paying attention. Many people don't drink enough water to keep themselves hydrated during a 'normal' day, never mind when they are really working their body hard. Make sure you get into the habit of drinking eight glasses of water a day and up to 30 minutes to a couple of hours before you exercise. Don't gulp down water just before you start exercising as this will make your belly jostle around and can leave you feeling nauseous! It is also a good idea to take a drink that will replace vital electrolytes after a particularly vigorous session.

You need focus to get the most out of boot camp and this means really taking a personalized approach to your fitness needs. However, it is important to not let this determination stop you from going into a session with an open mind and an ability to communicate, whether that's asking questions or expressing how you feel.

Do you know what you're advised to wear for boot camp? If not then now is the time to make sure you're kitted out in the right way. This means materials that work with your body such as layers and an exercise outfit you're going to feel comfortable to move about in. What it's not about is overspending on trendy exercise gear or pulling out some tattered sweats that are going to let you down. And of course, comfortable supportive footwear is a must.

You might need a good carb snack after your training session, but before you even start your boot camp, think about the amount of fat, carbohydrates and protein you are consuming. Eating healthily is not the same as going on a crash diet or following an unrealistic meal plan that you are never going to be able to sustain. It is about cutting down on fatty foods and becoming aware of what you put on your plate.

A boot camp can be exciting, exhilarating, as well as totally absorbing, engaging and satisfying. Even if some of the reasons you're contemplating getting involved in boot camp training are seemingly negative, such as being overweight, having a PMA, (Positive Mental Attitude), can propel you along toward success!

The big boom in personal trainers as a part of people's fitness programs over the last few years is undoubtedly a good sign. It shows that not only are people taking their exercise regimes seriously, but they're also understanding the value of personalized training. But with a trainer, you should be getting fit with a workout strategy that gets you to your goals in the most effective and efficient way possible. However, as trainer numbers have risen quality has suffered. If you're with the wrong trainer then you need to know when to fire a PT and hire again!

You really believe in the power of personal training but somewhere along the line it's simply not working for you. As well as looking at your input and what part you are playing in your exercise success, consider whether your own personal trainer is a positive for you. Do you know the problem signs to look out for that will tell you it's time to get rid of your current trainer and hire someone who better suits your needs? Here's part 1 of our reasons to make a change!

1. Unreliable - You've made a monumental effort to motivate yourself to turn up for your workout only to find that your personal trainer has let you down...again! It can be hard enough to stick to a fitness schedule yourself without wondering if the person who is training you is going to make an appearance or cancel at the last minute. Fire!

2. Wrong chemistry - In all relationships there is chemistry and you if you're not gelling with a trainer then don't over-analyze why not. There may not be any concrete issue and sometimes it's best to simply accept that you're not a perfect match and move on. It's pointless playing the blame game either. Unless you feel that a trainer is getting a little too up close and personal for comfort, follow your instincts: if you don't feel comfortable, for whatever reason, then fire!

3. Hard sell - While taking on a personal trainer can be a cost effective way to get in shape, you have paid your cash and already made an investment. There's nothing more irritating than a personal trainer who uses sessions to try and peddle an extra fitness service or try and squeeze out some extra money from you. It taints the whole session with a feeling of insincerity. Save your wallet and spend time looking for a new personal trainer instead. It's your money, spend it wisely and fire!

4. No direction - Have you ever thought you were following someone only to find out that they think they are following you? In other words, despite outward appearances you had no direction whatsoever, no matter how determined and confident you and your partner's stride seemed to be. Get to the crux of why you are exercising. If you don't know where you are going and why, and your trainer can't illuminate the way forward either, then perhaps it's time to continue the journey with someone new. Not setting goals and strategies points to a good reason to fire!

5. Too many sticks, not enough carrots! - Motivation is key to any training program and while the military may employ tough rules, there's no reason you should be subject to a strict, over-disciplined regime when you're merely trying to tone up your tum! A personal trainer should encourage and challenge you in a positive way. If your trainer is making you a deflated, stressed out wreck then your self-esteem might go down as your muscles power up. A good trainer won't make you feel mentally strained but address your whole being. If they've been telling you that you're doing everything wrong during every session, then they are not helping you perform at your best. Speak up and fire!

Are you working with a personal trainer but feel it isn't working? Have you had bad experiences in the past and feel put-off by personal training? Now is the time to hire a PT who will work with you in the best possible way, so get in touch with us without delay.

The image of a man with rippling muscles pumping iron to let off steam is a stereotype that few people bring to mind when they think of a woman keeping fit. In the case of the female fitness fan, the old fashioned image is of a sedate lady lightly perspiring in a gentle exercise class. Forget it! Today women are taking their fitness sessions seriously and adding power and gusto into their lives through vigorous workouts and exercise that is therapy for the body and the mind.

Exercise and fitness has evolved beyond recognition for the average woman compared with the not so distant past. With advancements in scientific understanding and research about health and wellbeing, there's been a real shift in women's approach to exercise as well as fitness styles and expectations. The gym is no longer the preserve of macho men and increasingly, intensive workouts are attracting women of all ages and fitness levels.

No longer the weaker sex!

You only have to look at movie characters such as Tomb Raider's adventurous Lara Croft and Underworld's toned and agile Selene, not to mention the tough-don't-mess-with-me Alice in Resident Evil, to see the archetypal female action heroine is a little more souped up these days. Forget the weaker sex, these women would make most men shiver in their running shoes. While many women don't aspire to attain such superhuman abilities, many want to be more than simply slender: they want to pump up a little. Toned muscles, taut abs and solid glutes are not just on the wishlist for men any more.

Energy reserves for lifestyle changes

Women have balanced the pressures of work, family and that small bit in between called their own life, for years. There's nothing new in that. However, what has changed is that the working woman of 2013 seems to have more demands on her time than ever, with an ever increasing schedule of must-dos to keep up with. But even the greater emphasis on leisure time that we now have, brings its own pressures and our lifestyles require lots of energy. Now, women realize more and more how exercise is essential to fuel their lives.

Hormone balance

While some women don't relate to the impact of hormonal changes as much as others, exercise can help balance hormones to promote health and potentially reduce the risk of some serious illnesses, if recent research is anything to go by. Throughout the menstrual cycle and at various stages of fertility, hormones can really play havoc with a woman's emotions, clarity of thought and general feelings of wellness. This isn't a feminine issue only of course. However, by exercising and lowering fat levels, many women suffering the the effects of estrogen overload can lessen the burden.  Exercise also triggers endorphins, serotonin and dopamine levels, the so-called 'happy' hormones that balance moods.

Reducing illness risks

With fast food, trends in fattening gastro style delicatessen and supermarket meal options and restaurants aplenty, it's not surprising that keeping the calories at bay can seem like an uphill struggle. Processed foods, hidden fats, and sedentary lifestyles are a recipe for disaster: heart disease and type 2 diabetes being the biggest killers. However, while you might be inspired to battle your bulge to fight off these two life-threatening illnesses, there are other reasons to keep fit. A recent University of Minnesota study reveals a link between aerobic activity and how the body breaks down and metabolizes estrogen. Researchers believe this in turn has an impact on the risk of breast cancer which is driven by estrogen, as well as other factors. With women becoming more holistic in their approach to health, exercise is seen more than ever as a vital component to living a healthy life.

Confidence, camaraderie and control

It's not just the body that benefits from working out, but the mind and psyche too. Getting involved and interacting with others is about more than exercise. It's also about meeting new people, communicating and finding your own path too. Women offer each other a supportive network that is emphatic and encouraging. If you have suffered a life setback, whether an injury, illness, or a confidence issue, can reclaim your personal power and rely on others who exercise right alongside you, helping you to keep up momentum every step of the way. Not letting stress take over, meeting new challenges on your own terms and being able to help others, are some impressive examples of how exercise truly is therapy.

Young children who eat the same meals as their parents are far more likely to have healthier diets than those who don't, according to a recent study looking at the lives of thousands of kids across Scotland. Beyond the UK, the concept of a family sit-down meal is often far from the norm in modern busy societies across America and Australia. However, the study finds that it isn't where or with whom you eat that's important when it comes to the dietary health of youngsters, but eating the same meals as the rest of the family.

On a relationship level, family meals are a positive way to bond and socialize. However, the harsh reality is that for many people, family meals can be quite stressful, not an experience that is looked forward to or relished. In the Scottish study, a quarter of participants revealed that they rarely if ever enjoyed mealtimes together, and a fifth reported that they never really had time for drawn out or chatty mealtimes.

What impacts children's diets

Even if family meals are not quite as enjoyable as they should be, it seems that this does not mean that children necessarily have unhealthy diets. The University of Edinburgh study which looked at 2000 five-year-olds, concluded that other mealtime habits, beyond eating the same food, were less likely to have a negative impact on a child's diet. These included:

• Not eating a main meal in the day or at regular times
• Regular snacking between meals
• Not eating at the dining table
• Stressful shared mealtimes

It is perhaps a reflection of the modern world that most families eat not only at different times but different meals. We have less time and more demands on it. So it is often easier to heat up a separate meal for children who are coming and going than to prepare a large family meal and expect everyone to sit down at the same time. Stressed and busy parents often take the path of least resistance with their children too. It is often easier to give your child something you will know they'll eat than to spend 40 minutes insisting they finish all their vegetables.

Eating the same meals

Valeria Skafida, research fellow and the study author explains: "Offering separate 'children's food' for a main meal often results in children missing out nutritionally. It is likely that in cases where children eat different foods, they are eating a less nutritious option. This is already known to be the case with kids menus in restaurants, so children are best off eating the same foods as their parents."

Parents trying to offer the best

Often the reason parents offer children a different diet option is to try and give their kids a healthier, more child-friendly meal plan. Parents might concoct a meal plan that avoids high-fat and high-sodium dishes, to give youngsters a more nutritious start. However, the study suggests that often diet recommendations for children are written expecting "parents to monitor nutritional targets in an unrealistic and impractical way."

Lead by example

One thing that's certain is that having a healthy diet as an adult is the best way forward if you want your children to follow. If you lead by example and share healthy meals with the rest of the family your children will pick up your habits and have a much healthier attitude about food and eating.

Do you need a diet and nutrition overhaul? Is it time you changed the way you eat and what you eat? Do you need help with a plan?

We've all seen, admired and possibly resented the images on television and huge advertising hoardings. The sculptured, taut bodies of beautiful men, sporting a six pack like a rippling badge of manliness. This, according to the marketing world is what 'real men' look like. Attaining what may seem like the impossible male physique can make some men give up before they start. However there's more to being in peak physical condition than simply looking good, so even if an Adonis-like body is out of reach, there are many other fitness pluses for men.

While more men seem to be taking an interest in their appearance, there's plenty of men who are more couch potato than hot tamale. And even if the media world gives us a distorted and unhealthy view of men's bodies, there are many important benefits to exercise than just looking good in your underwear. Even a moderate amount of exercise can improve your life and mental health considerably, giving all men good reason to work some gym time and fitness sessions into their schedule.

If, like so many of us these days, you work at a job that keeps you sedentary, you are at risk of contracting life-threatening conditions such as type 2 diabetes, heart disease, and even some types of cancer. You can fight this by keeping fit in your spare time to lower blood pressure and cholesterol levels, as well as reduce the risk of strokes. Aerobic exercise also increases the amount of good cholesterol in the blood, and improves the function of your heart and lungs.

Feeling sluggish, grumpy and barely able to struggle through the day? If you start exercising, you are giving a boost to your energy levels as you pump more oxygenated blood around your body. You'll feel more alive and alert due to endorphins released into your body. Regular exercise means you'll tend to sleep better at night, giving you more energy for the day too.

We tend to think of fitness and gyms as being about fighting fat and building muscles. However, regular exercise is essential to maintain bone density. This is vital as your bones play an important role in keeping you standing up,whether you are fat, thin, young, or old. Weight bearing exercise helps to increase your bone density and it is especially important after the age of 40 when you lose 0.5% of bone mass annually.

As you age you start to lose your muscle mass, (some 25% by the time you are 70), which means you will find it increasingly hard to perform everyday functions. But with vigorous exercise, you can increase your muscle mass and minimize these effects of aging. Building muscle mass helps strengthen connective tissues, improve balance and burn excess calories. If  you work out a proper weight program, you can even continue to get the fat-fighting benefits, for hours after you exercise.

Health and happiness are, of course, priceless but medical bills and insurance can be costly for individuals and businesses. With regular exercise and an improved diet, you can considerably reduce health insurance premiums and the amount spent on medications. Healthy people have fewer reasons to visit the doctor and are less prone to long term serious illness such as diabetes and heart disease

The best anyone can hope for is a healthy body and a healthy mind. A decent exercise program can actually help you to achieve both. The increased circulation that exercise brings helps send oxygen and glucose-enriched blood to your brain and takes away any waste products. Research from the the Franklin Institute also shows that exercise can promote the growth of blood vessels around the brain and stimulate synapses, improving memory and increasing the production of new brain cells.

Being out of shape not only makes you feel 'undesirable', it can also affect your performance in the bedroom. When you are in shape you have more stamina and your body is more flexible. When men enjoy improved circulation there is also less chance of  suffering erectile dysfunction.

The more you exercise, the more your body is able to produce antibodies, which are a type of protein that react to viruses and bacteria. Regular exercise increases production of antibodies by up to 300%, as well as infection-killing T-cells. It is thought that even half an hour gentle walking a day can boost your immune system.

Exercise may not necessarily turn the average man into looking like a male supermodel but it will still do wonders for the looks.  You lose weight, walk taller, improve your skin tone and generally increase your chances of living a longer, healthier life. The fact that you feel better and more confident about how you look, combined with the stress relieving effects of exercise and improved sleep patterns, means you feel both more relaxed and more energetic. The perfect combination for living life to the full.

To get these benefits and to really make a difference to your health, fitness experts and trainers recommend doing at least two and a half hours of exercise a week. It is also advisable to try about three physical activities a week and the mix your aerobic exercise with some sort of muscle strengthening work to enjoy the best results. You'll feel better about yourself and best of all, it gets you away from the television and all those interminable ads screening attractive male models that make you feel like your fitness efforts are futile!

While everyone recognizes the benefits of keeping fit, doing some cardio and having a regular fitness plan,  there's no doubting that it can take a while to get the results you want. During this time you may plateau and seemingly stop making any progress at all, leaving you feeling like exercise is a chore. If you find that while jogging on the treadmill or sweating away at the back of an exercise class, you're constantly clock watching then it's time to make a change. One way to shorten your exercise time but really reap the benefits of a good workout is with HIIT, high intensity interval training.

For years people have believed that when it comes to cardiovascular, fat burning exercises if you want to see results you have to put the time, effort and hard work in. Another idea is that the larger you are, or the more you fat you want to lose, then the longer it takes. It's for these reasons that many people sigh at the thought of getting fit and only get on with it through gritted teeth.

The good news is that high intensity interval training (HIIT) may offer a more effective, and certainly a faster, way to fat and build firm muscles. Basically, HIIT is a form of training that uses short but very intense periods of anaerobic exercise with short recovery periods. Sessions vary in length from just a few minutes to around 20 minutes, and are shown to improve athletic conditioning and speed up metabolization of glucose and fat. HIIT It is becoming an industry standard for anyone who wants to fast track themselves to a fat free body fast.

Warm-up, intensity, cool down!

HIIT offers great variety in terms of different exercises though most sessions tend to follow the same pattern, starting with a warm up, 3-10 repetitions of exercises at high intensity separated by recovery periods with a medium intensity exercise. There is then a cooling off period. How 'high' your intensity periods are depends on your fitness levels. Medium levels should be about at 50% of the high intensity exercise level.

After-burn!

The entire session will rarely last more than 30 minutes and then you're finished...but your body isn't. With HIIT you get a great 'after-burn' meaning that you continue to burn fat and calories long after your session.  The theory behind this is that because the workout is so intense your metabolic rate is elevated for longer so you continue to burn off calories and fat after you've stopped exercising. HIIT is tough and your body needs to burn more energy to recover afterward too, perhaps demanding up to 10% more than after traditional anaerobic workouts.

Body-fat burn study!

A recent study from the University of South Wales, in Australia, followed the fitness fortunes of a group of women over 15 weeks, who were doing a 20-minute HIIT program three times a week. They were made to do eight seconds of high intensity sprints with 12 seconds of more moderate activity.  Another group followed a more traditional program doing three 40-minute cardio sessions at a constant of 60% of MHR (maximum heart rate). Those doing the HIIT program lost nearly six times more body fat compared to the 40-minute group, some of which actually gained mass.  

Enzyme building!

There are more benefits to HIIT than simply cutting your workout time in half. It seems that more intense but shorter workouts could enhance the muscle fiber activity. Laval University, in Quebec, followed two groups over 15 weeks - one a steady-state cardio group and the other a HIIT group. The HIIT exercisers showed higher markers for fat oxidation (burning) and it seems they built up the enzymes that help to burn fat too

Combating disease and diabetes!

So far, it's pretty good going for HIIT: less time and more benefits. Well that's not all. HIIT may even cut your chances of getting cardiovascular diseases and diabetes. Researchers from the Norwegian University of Science and Technology (Trondheim), found that people with metabolic syndrome - a combination of medical problems that together increase the risk of developing cardiovascular disease and diabetes - who followed a HIIT program over 16 weeks had a 100% greater decrease in the fat-producing enzyme fatty acid compared to a control group who followed a continuous moderate-intensity exercise program.

An intense challenge!

But don't think that HIIT is giving you an easy ride. You are cutting your exercise time but increasing the intensity greatly. A lot of people find the HIIT is much harder than traditional workouts. One approach it is to integrate HIIT into parts of your workout and see how you feel. It will certainly take your exercise up a notch and stop your gym routine from becoming monotonous and may even help speed up your fat oxidation.  

If you think you could benefit from HIIT or want to get more benefits your workout sessions get in

There are so many positive reasons to hire a personal trainer that once you start entertaining the idea, it's hard to come up with valid arguments not to. In fact, you might even wonder why you've not taken on the guidance of a fitness expert already. If the idea of having your very own exercise guru feels a little indulgent then you might benefit from knowing that a personal trainer can actually save you time, energy and even money when it comes to reaching your fitness goals.

In 10 Reasons you need a personal trainer we highlighted a number of plus-points this type of one-on-one training can offer. These were:

• Success in getting where you want to go
• Quicker results
• The personal touch
• Interesting and engaging exercises
• Motivation via the money you've invested
• Monitoring and feedback
• Customized training
• Training that fits in with a busy life
• Support along the way
• Exercise that feels more like a hobby than a chore

In 2013 there's a bigger trend than ever for a more individual approach to keeping fit and staying in shape. A personal trainer is seen less as a luxury and more of a modern day necessity for anyone wanting to initiate big changes in their life. Here are 10 More reasons you need a PT!:

1. Confusion: There are so many different styles, techniques and philosophies when it comes to fitness that the whole exercise arena can be somewhat confusing. A personal trainer can translate exercise ideas easily, making health and fitness more accessible.
2. Taking responsibility: A common misconception is that by hiring your very own exercise specialist that you are somehow shifting responsibility for your own fitness levels onto someone else. In reality, the opposite is the case. Hiring a PT is often the first step toward acknowledging that you need to make some changes.
3. In control: By working on a customized program, where you can interact and understand the process, you are able to claim control over where you are going. Being able to feel this sense of power for your own journey, and have a close relationship with a trainer where you can voice your ideas, is invaluable.
4. Fitness and beyond: A personal trainer isn't just about setting a program of exercises. Well Being goes beyond working out, to such areas as diet and nutrition, as well as lifestyle changes too.
5. Realistic goals: With the help of an experienced professional, you can set your sights on targets that you have a chance of reaching. Left to your own devices would you set the bar too high, too low or perhaps in the wrong way?
6. Less stress: One of the great positives a personal trainer can bring to your life is a clear path and process for reaching an end goal. This clearing of the way and defined journey reduces the stress people often feel when they are muddling through unchartered waters.
7. Lifestyle changes: Because of the focus and intensity that a personal training session entails, working out becomes bigger than the sum of its parts. In other words, exercise is not pigeon-holed into a category of your life but infiltrates other areas. This can lead to positive changes in many aspects of life and how you live it.
8. Flexibility: A set routine or even a fitness class can sometimes feel rigid and not able to change to your individual needs. Because of the customized approach a personal trainer offers, there's scope for real flexibility which in a life that isn't lived standing still can be a real bonus.
9. Discipline: If might be something of an old-fashioned concept but no-nonsense discipline can be really effective. While you might respond far better to the carrot than the stick, the setup of one-on-one sessions means that there is an intrinsic system of rules, regulations and expectations.
10. Accountability: If you dip in and out of a fitness class then you might not feel that you're letting yourself down, let alone your instructor and fellow exercisers. With a closer relationship and the effort and personalization that a personal trainer program promises, there is a greater feeling of accountability for yourself and toward your trainer. This is a great motivator and can keep you on track.

How do you measure fitness? Is it by muscle strength, performance or athletic prowess? While abilities and measurable elements might be part of the picture, one aspect that is perhaps less quantifiable is what you might call the feel-good factor. Nothing feels as good as working the body into a state of happiness and joy and what better way to do that than with an energizing yoga session?

Yoga is renowned for relaxing your whole body, reducing stress and enhancing your mood. The energy that you feel after practicing yoga also gives you an extra spring in your step. These feel-good factors are important elements to well being, which encompasses far more than your physical state, with a greater emphasis on the interconnectedness of your whole being.

Yoga is relaxing for the body and the mind. It it not just the classic Hatha Yoga, which is based on gentle movements that inspires this state of feeling either, but even more intense practices such as Power Yoga. After and even during a yoga class you feel restful in your body and mind. This is a feeling of ease and that your mind is unwinding, rather than an indolent state of inertia. Breathing exercises or a focus on your breathing also contributes to the active process of letting go. Stretches that massage the body internally lead to a release of physical tensions that have been keeping the body hostage to feelings of tiredness, stress and lack of mobility.

The evidence that yoga is a stress buster is not just anecdotal but backed up by scientific research. Many studies point to yoga not only making people feel less fraught but possibly impacting depression and anxiety issues in a positive way too. One study in 2008, published  in the Journal of Alternative and Complementary Medicine, found that yoga sessions increased gamma-aminobutyric acid (GABA) levels. This neurotransmitter has a calming effect on the brain and can lessen anxiety. Yoga's focus on the present moment and mindful practice is also believed to be a real stress reliever, bringing with it sharper focus and greater clarity of mind.

While all types of exercise are renowned for giving your brain a feel-good boost, yoga is renowned for its impact on the nervous and endocrine system. This means that yoga can help balance hormones which can bring about a feeling of calm and groundedness. This also stimulates the release of neurotransmitters such as endorphins too. These happy hormones combat pain as well as negative moods. It is the deep breathing and relaxation that yoga encourages that activates these anti-stress responses, with studies also suggesting that dopamine release levels are increased through meditation techniques.

One way of looking at yoga is to imagine that it is conditioning and stimulating parts of the body, such as the lymphatic and circulatory systems. This is really about the flow of energy and the connectedness of your whole body and being. It is this flowing relationship between your muscles, connective tissue and nerves that needs to be focused on. Knots and tight muscles signify stored energy that is not flowing as it should, causing pain and tension. Experiences and emotions have an impact on the body and where energy flows, as in the case of the fight or flight response. This highlights the importance of the impact yoga has on both the physical state and the mind too.

Stress is the precursor to many debilitating health problems. On the other hand, flexibility and muscle tone can really improve functionality and movement for a better quality of life. Yoga is a dynamic practice where feel-good is far more far reaching than simply a feeling.

Ever worked out only to find you're not getting the results that you envisioned? Or have you found that you simply don't feel at your best despite following a dedicated fitness regime? Is your battle with the bulge less than victorious? Or do you compare yourself to others only to see that you're falling behind? If could be that you are making some classic workout mistakes!

You've motivated yourself to get fit and acted on this, so surely this should be enough to reach your goals right? Well, only if you're not making mistakes that are working against you and preventing you from looking and feeling great. However, to avoid making common workout mistakes you need to recognize them in the first place. So to help you, here are our top ten exercise errors:

1. No technique! No results! - However you are exercising you need to make sure you're doing what you're doing in the right way. If you don't learn the proper form from the start then you are not going to reap the full potential benefits. An expert trainer can work wonders in setting you off on the right path.

2. The glass is fully empty - No, this isn't a question of attitude but of liquid refreshment. Even without working out you need around eight glasses of water a day so make sure you're not leaving your body dehydrated after exercise. Instead of feeling fresh you'll feel tired and listless.

3. Not feeding your fitness needs - So many people fail to establish the connection between diet and exercise. After a workout you need fuel and that means food. Your body is expecting and engineered to want some replenishment after a workout, so you need to respond to this basic but essential need with some protein and a healthy diet.

4. All work and no rest - Allowing your body to recover from exercise might not be an effort for those who need motivation to get them to exercise. However, for many others, there's a temptation to go over the top with workouts. It's not just important to take the strain off your joints and avoid burnout but to also allow your muscles to develop and all the hard work you put in to pay off as your body absorbs the good work.

5. No plan of action - Don't kid yourself that action without an action-plan is enough. If you really want to see results, and the right ones at that, then you need a focused a strategy and a workout plan.

6. Who needs the gym? - Some people lead an active life and decide that they don't need the gym,or any  training or fitness class. The fact is that focusing in on a dedicated fitness session is the best way to really hone in on specific areas of the body and make a real difference.

7. Lack of intensity - You know those people that seem to forever be doing the same exercise, at the same level, for the same amount of time? You know the types - the ones who stick on the treadmill at a light jog with no variation. Adding some intensity can really maximise results, otherwise you're always going to stay at the same fitness level and make no real progress.

8. Injury risks - Everybody has their own weaknesses physically and yet time after time people are injured trying to workout because they don't listen to their body and get sound advice. If you have lower back pain are sit ups really the best way to strengthen the abs? If you're not careful you might end up being able to do less than you could before you started working worked out.

9. Doing it all - While Mallory might have climbed Everest because it was there, you don't need to try each class or piece of gym equipment because they're there. There's a lot to be said for variety but don't spread yourself too thin or you might miss out on really benefitting from a handful of effective exercises.

10. Unrealistic goals - Dreams are great to motivate you but be careful you don't step from the world of ambition into the realm of fantasy. It's not just that having too lofty a plan can leave you feeling deflated but that it might lead you down the wrong workout path too.

There are many other pitfalls to avoid when it comes to tackling fitness head on with a challenging workout. Avoid these by contacting fitness experts and getting the guidance that you need.