Progress Report Week 4 - Time to challenge yourself

January 29 2015

January is nearly over and for those of you who are desperately searching for the light at the end of the tunnel - then the end of the month can’t come quick enough.

Whatever your goals were at the start at January - to lose weight, improve your cardiovascular fitness or simply become a healthier person - you are probably feeling a lot better than you were at the beginning of the month. Exercise boosts your mental wellbeing and floods your brain with calm-inducing hormones called endorphins, it also helps to regulate your sleep pattern and will make you feel more relaxed. Additionally, fuelling your body with the vitamins and nutrients it needs from healthy, fresh food will stabilise your mood, strengthen your immune system and give you more energy to tackle the day.

Do you want to go back to feeling sluggish and lethargic all of the time? A fitness habit should be for life, not just for the first month of the year. Keep up the good work and you will continue to reap the benefits.

By week four you have probably mastered your exercise routine and might be in the mood for a change. Switching your exercise routine up every so often allows you to keep challenging your body so that it doesn’t get used to the exercise and begin to plateau. It is also important to keep increasing the level of performance you work at, so for example, if you have been using the elliptical trainer for 20 minutes on level five then try to increase the level to seven or stay on the machine for an extra five minutes. The only way you will keep seeing noticeable changes in your performance is to keep challenging yourself. You can do it!

Motivational Tips


They say you are what you eat. The food you put in your body will provide you with the energy you need to power you through the day and your workouts. Think of your body like a car, you need to put the right kind of fuel in it to make it run smoothly.

Try to eat a balanced diet packed full of protein, vegetables, fruit and the right mix of carbohydrates. Consider the effect that certain types of food have on your mood and tailor your diet around this. For example, if you are planning on increasing your running time by an extra 10 minutes today, you should try to eat a lunch packed full of protein and carbohydrates, like chicken stir fry, to provide you with enough energy. Or if you want to work on speed rather than endurance, you might want to skip any heavy carbohydrates and just stick to lean protein like fish.


Keep yourself working towards a goal, such as running a 10k race. Signing up to an event such as this will motivate you to work harder and push yourself. You never know, you might be running the London Marathon by this time next year! There are plenty of 10K races scheduled across the country during the summer, so you should have no problem finding one that is in a convenient location.

If you require a helping hand with your fitness programme, our personal trainers can certainly make sure you stay on track.