Your exercise tip – Changing routines for continuing results

To keep you on track with your exercise routines and to alleviate boredom, changing routines randomly can make all the difference.  There are two options you can look at.  The first, is to have random changes in your programs but returning to the plan you are currently using.  The second is to change your whole routine around, while maintaining the plan towards your goals.

The first option is a one off, with routine changes like increasing your resistance weight or intensity, increasing the sets/repetitions or time, decreasing the rest between exercises or decreasing the sessions you do for a week.  I would usually recommend this every fourth or fifth week.

The second option of changing your whole routine can transition well, as long as you keep your main structure in place.  For example, you may just change the exercises you are doing, but keep the days you train, the sets you complete and the repetitions you aim for in each set the same.

Try a few different ideas and mix it up regularly.  A change of routine is a good freshen up for motivation, mental attitude and efforts.

Your health tip – fluid intake – not all fluids are good.

Having fluid regularly and keeping the body hydrated can help with energy levels, help you fight illness and help with issues like high blood pressure. Not all fluids are going to be beneficial to hydration and your health.

If you are hydrating with caffeine (in coffees, some tea, energy drinks and stimulants) you could be defeating the purpose.  Caffeine is a natural diuretic (make the body lose fluids) and can be a major concern to your health if consumed in large amounts.

Alcoholic drinks and soft drinks will also have the same effect.  High sugar contents and the presence of alcohol will usually not sate your thirst, and in fact, will increase the urge to urinate.  As well as this, they usually contain high amounts of hollow calories (lots of energy but of no real nutrient value).

Try having water available and having a mouthful before you reach for some of the above options – it is a great investment in your long term health.

Exercise of the week – In out and punch

This week we are looking at an exercise that is a great for our cardiovascular capacity, our bone density and all the muscle in our body.  As an added bonus, it will help us fit into those jeans.  Tips for the in out and punch are:

  • Start with the basic version is stepping instead of the dynamic out and in jumping motion.
  • Try 30 second rounds, aiming for a consistent pace, rather than speed. Build the speed up as you become more confident.
  • Try for good technique and landing rather than greater numbers
  • If you have back and shoulder issues, this is not an exercise you should try.
  • If it hurts, stop.

Your life tip

Everyone has a super power.  What is the one thing you are great at, what is yours?

This week’s wise words

The test of courage comes when we are in a minority.  The test of tolerance comes when we are in a majority.


Have a great week and keep healthy in 2017.   David.

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