Happy New Year

Hope you enjoyed the time spent with family and friends, have recovered from your Christmas and New Year's celebrations and are ready to get back into a healthy routine of eating well and exercising consistently.

Just remember that most people are worried about what they eat between Christmas and the New Year, but they should really be worried about what they eat between the New Year and Christmas.

Exercising In Summer

If you are exercising during the summer months, it is essential that you take the necessary precautions, especially if you are not used to exercising in the warmer and more humid conditions. Here are some safety tips to follow while exercising during the summer.

Wear Appropriate Clothing

Wear loose-fitting clothing to allow circulation of air between your skin and the environment. Light-coloured clothing will reflect sunlight, while darker clothing will absorb the heat. Avoid wearing clothing made from cotton and linen as they are natural fabrics and may absorb your sweat. There are now synthetic fabrics which will help the sweat evaporate from your skin and hence cool your body down.

Rehydrate Your Body

While exercising in hot weather you can easily lose up to a litre of water an hour. Drink water before, during and after exercising.

Avoid The Middle of the Day

Very hot and humid weather hampers perspiration's ability to cool your body. Try exercising in the morning or evening.

Try Swimming

Swimming is an excellent way to exercise during the summer months.

Slip Slop Slap Seek Slide

Slip on a shirt, preferably with UPF 50+ protection.
Slop on sunscreen at least 20 minutes before you go out in the sun.
Slap on a hat.
Seek share where possible as it can reduce your overall exposure to ultraviolet (UV) radiation by up to 75%.
Slide on sunglasses that block the sun's UV rays to protect your eyes.

Goal Setting For 2010

As mentioned in last month's newsletter, some of my clients haveidentified three goals they would like to achieve from their training in 2010.  However, weight loss cannot be a goal - but it is a direct outcome from their three goals.

For example, if you want to reduce your body fat by 5%, then your three goals over the next 12 months might be:

• Commit to a minimum of 3 x 30-45 min cardio sessions per week;

• Have at least 3 alcohol-free days each week; and

• Do the City to Surf.

Write down the 3 goals on a piece of paper and stick it on your fridge to keep reminding you.

Nothing contained in this newsletter is intended to be used as medical advice and it is not intended to be used to diagnose, treat, cure or prevent any disease, nor should it be used for therapeutic purposes or as a substitute for your own health professional's advice.