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TWO Saturdays ago was one of the coldest days for years.

TWO Saturdays ago was one of the coldest days for years. Minus temperatures, biting wind and a huge amount of snow and ice on the ground.

Most older people were not even considering leaving the warmth of their home.

This didn’t stop 72-year-old Ann Hall attending my Beach Bootcamp class on Tynemouth Beach for the first time. What an inspiration to us all.

The feelgood factor and sense of achievement when you have finished is amazing. It’s so easy to say "I am not going to train today". If you make a commitment to yourself or others, stay positive and stick with it!

Here are this week’s training options. Remember they are a guideline and can be adapted to go within your own training programme or you can simply pick certain sessions or exercises to do. Every individual is different with their own goals and ideas of what they want to achieve.

Always make sure you warm up before each workout and cool down and stretch after.

Longer workout, 45 to 60 minutes
45-minute workout at a sensible pace within the session, add five to eight one-minute bursts. Depending on your fitness level, the burst may be a quick walk or, for others, a really tough interval. This can be done inside or outside on any cardio machine.

Interval workout, 25 to 35 minutes
Find a set of stairs of 50 to 100 steps, this could be inside (flats or office block) or outside. Try to walk or run up 8 to 16 times. Your recovery is walking back to the start. Work hard!

Workout in the home – body sculpting - 30 minutes
Strength is the key this week. I have added a chest exercise for you to follow on video. This works well with other chest exercises you can follow from previous weeks. For muscle balance also follow the upper back exercises. Alternate top half with leg exercises and finish with stomach and back.

Aim for three sets of 8 to 12 reps per exercise, remember to keep a log of your workouts.

For an all in one exercise programme attend my Beach Bootcamp workouts on a Saturday morning and Wednesday, the sessions take place regardless of the weather.

A low-fat healthy day’s food
Breakfast: 50g no added sugar cereal with skimmed milk and an apple

Snack: pear

Lunch: Baked potato, no butter with low-fat cottage cheese. Plus some melon.

Snack: handful of mixed nuts

Dinner: tuna steak with broccoli, green beans, spinach and peppers. You could add 40g brown rice.

Dessert: Actimel

Also aim to drink two litres of water

Super food
Tuna is an excellent source of high- quality protein and omega-3 essential fatty acids. It also has a variety of B vitamins and important nutrients.

Questions often asked
Will eating late at night pile the weight on?

If you eat healthily it doesn’t matter when you eat. Calories are calories whether you have them late at night or early in the morning.

Find out more at www.davidfairlambfitness.co.uk

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