Page 1 Page 2 Page 3 Page 4 Page 5 Page 6 Page 7 Page 8 Page 9 Page 10 Page 11 Page 12 Page 13 Page 14 Page 15 Page 16 Page 17 Page 18 Page 19 Page 20 Page 21 Page 22 Page 23 Page 24 Page 25 Page 26 Page 27 Page 28 Page 29 Page 30 Page 31 Page 32 Page 33 Page 34 Page 35 Page 36 Page 37 Page 38 Page 39 Page 40 Page 41 Page 42 Page 43 Page 44 Page 45 Page 46 Page 47 Page 48 Page 49 Page 50 Page 51 Page 52stay ontrack for Christmas You worked hard in the gym all summer, why not keep that momentum up and see it through the winter? by the fitting rooms D espite all our claims that we put on weight over the Christmas period because of all those tempting treats, often the biggest cause is simply the fact that we fell out of routine. In actual fact, you’d be surprised at how easily you could include some of those Christmas calories into your week and still get into great shape if you don’t let your training regime fully fade with the sunshine. Take the time now to bed in some good habits and you should sail through the Christmas party season with both your fitness and your waist belt intact! Here are some ideas from us at The Fitting Rooms on how to make exercise habitual before it’s too late: Be realistic with how often you are planning to train, ideally you should aim for 2 - 4 times a week. Set the times you will train and add these training days into your diaries. Don’t be scared of scheduling your gym time in a work diary, most companies these days value the benefit of a fit and healthy workforce; If other commitments come up on training days, re-arrange your session and schedule it into your diary there and then so it doesn’t get forgotten; Write, or buy, yourself a training programme that’s periodised over time and fill in your weights whenever you train. Create a trigger on your workout days. If you’ve decided that you will train on Monday, Tuesday and Thursday, create a trigger that you only do on these days, for example: at 16:30 on these days buy a banana ready to fuel your workout later; Tell people that you are going to the gym on the days you have decided to train. This again commits the habit and gives a sense of authority to it; Persuade a gym buddy to train with you. If you both make a commitment you will feel responsible for helping each other stick to the plan, plus it’s always more fun together! As a little gift to help further your focus, here’s a gym workout designed by us here at The Fitting Rooms. Repeat this twice a week and add in one additional day of cardio such as running or spinning and you’re sure to stay in great shape this winter. | h e a l t h | ord er A1 A2 B1 B2 C1 C2 d1 d2 exerCise Back Squat Pull Up (wide grip) Dips Bent Over Row (overhand) Romanian Deadlift Overhead Press Swiss Ball Crunch Plate Twists sets 3 3 3 3 3 3 2 2 reps 10 10 10 10 12 12 20 20 res t 45s 45s 45s 45s 45s 45s 30s 30s tHe FittiNG rooMs saxon House 48 southwark street London Bridge se1 1UN t: 020 7403 3473 e: info@thefittingrooms.london w: www.thefittingrooms.london