Exercise is Addictive... Find your addiction

Exercise... why do some people hate it, while others love it, and others can do it sporadically as they feel obliged to exercise?


Are some people doing it wrong? Are some people just wired "that way"?


In my view, exercise can be addictive. It can be taken way too far and cause serious danger for the person taking it too far such as crash dieting, steroids and over-training. However, if you can manage this addiction it can be a highly beneficial part of your life offering improvements in energy levels, body composition, movement, mental clarity, bodily functions and internal health.


I think... you just need to find YOUR addiction and focus on that. Once you start to see progress and improvements in your specific area of interest then you'll have the bug in no time. If you've exercised and not fallen in love with it, here are a few things to focus on and see what flicks that switch in your mind and gets you hooked.


Aesthetics
If you think you might be driven purely by improvements in your body composition then it's important to track progress in this way. Track measurements using a tape measure for your chest, stomach, arms and legs. Also track body fat percentage using skin fold callipers and take monthly progress photos. These pictures will need to be roughly the same time of day, in the same room with the same lighting. You'd be surprised what a good bit of down lighting can do for "progress". Be sure to follow a structured program tailored to your specific aesthetic adjustments.
NB: Ask someone trained to take specific measurements, it's difficult and often inaccurate to do it yourself.


Strength
If you take enjoyment from seeing progress in your strength and lifting multiple repetitions of a previously unmovable weight then try to follow a strict strength program. There are thousands of programs available but if it's your first time following a strength program try the 5x5 program devised by Arnold Schwarzenegger’s mentor, Reg Park. You can read a detailed blog about it here: (5x5) - This is used by many people worldwide and has been around for years. Though recently it has been suggested that it won't offer significant gains for experienced athletes that have done a lot of strength work previously.
NB: Quality over quantity... train your body not your ego etc etc - Make sure your technique is of a decent standard before aiming to follow any strength programs. The majority of people with less than 5 years of regular gym work under their belt will not need such a regimented or intense program to achieve strength gains.


Function
Perhaps your body doesn't move like it should and you would like nothing more than to move more freely, have more energy, carry less tension and improve your mobility? Think outside the box and move away from traditional, isolation movements. Focus on exercises that will target multiple muscle groups and also allow you to move away from the restrictions of a resistance machine; for example, working with kettlebells, Bulgarian bags, battling ropes and crawling variations. You can still use traditional barbells, dumbells and medicine balls but think full body such as dumbbell snatch, lunges with rotations and squats into overhead press/thrusters. Also focus on improving your mobility outside of sessions with regular (daily if possible) SMR and foam rolling work. This can be done in just a few minutes a day so there's no real excuses.


Competition
Perhaps competition is what drives you? If you feel the need to compete against others to get the most from your workouts then try training in a small group. Alternatively a competitive team environment, sports team or a CrossFit gym might be the solution for you.
NB: If you choose any of these it's likely that you will still need to do some complimentary gym work away from your chosen route. However, having something to focus your own training on is likely to improve the quality of solo training sessions.


Challenge
If you need something to focus your gym efforts then why not sign up for a challenge? There are plenty of non-elite challenges to aim towards from "Tough Mudder" (a muddy, long distance, assault course), to middle-distance runs, mini-Triathlons, amatur strongman/woman etc. Make yourself accountable and run the risk of failure and it's amazing how your training can improve. Set your targets high and watch as a structured training program and you might be pleasantly surprised at how "into" your training you get and what you can achieve.


Get outside
Take your training outside. You don't just have to go for a long distance run! Try sprint intervals, bodyweight movements, crawling (again), take some equipment with you such as a kettlebell and/or a TRX and get creative. A change of environment, sunshine (potentially) and some fresh air can do wonders for your mind, body and mental clarity. I'd always advise that everyone should train outside at LEAST once a week. The impact outdoor training can have on your mood is well documented (for example: article ), it has also been suggested that exercising near to water can increase well-being even further. Exercising outdoors is hugely under-rated and might be just the change you need to get hooked.


Endorphins
When you exercise your body will release endorphins; a chemical in the body linked to the masking of pain or sadness. "Runners high" is a term used by many that have engaged in long-distance running and this is exactly that: the endorphins at work. Exercise can significantly impact your mood, well-being, productivity, energy levels and decision making (see "Executive Decision Function"). Don't believe me? Keep a daily tally of three things: Mood, Productivity, Energy for the 24 hours following exercise using your own scoring system of 1-10. Compare it on non exercise days to the days when you exercise. There's usually a pretty strong correlation.


Personally...
For me it's about the endorphins. I've had my days of wanting to get bigger, leaner, stronger etc and obsessing over the best way to achieve this. These days I sometimes find myself wanting to exercise when I've been lethargic for too long or on days when I'm feeling less positive. It's taken me a while to realise, but my "buzz" is the endorphins... go and find yours.


Don't forget to follow me on Twitter (@MichaelD_PT) and YouTube

9 1/2 Things I Like About CrossFit

As it continues to popularise, the word on many people’s lips at the moment is “CrossFit”.

From celebrities to professional sports teams to Olympic lifters to average Joe’s – it seems everyone has an interest in CrossFit.

 

In many circles and among many of the highly regarded strength coaches that I read, the word “CrossFit” is almost a swear word; many feel that it contradicts a number of their pre-determined philosophies and scientific approaches to training and periodisation.

 

While I don’t regularly visit a CrossFit facility (I’m not using the “B” word!), call myself a “CrossFitter” nor condone some of the workouts that I’ve seen posted, such as high repetition Olympic lifts, there are some great principles in CrossFit that I DO like and some of the positive impacts it’s had on the general exercise community are admirable.

 

You can find endless blogs available online moaning about CrossFit from an external point of view; if you want that you’ll need to look elsewhere. I’m going to flip it around and offer “9 ½ Things I Like About crossFit” as a non-CrossFitter.

 

It has helped people to diversify workouts

CrossFit has helped people to move away from the traditional bodybuilder style of isolation work focusing on single muscle groups each session. It has also added other elements along with resistance work. CrossFit describe their elements as: Cardiovascular, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance and Accuracy. Placing equal focus on these areas is a great way to improve both body composition, athletic performance and robustness/injury avoidance. Crossfit.com itself describes their principle as: “Our specialty is not specializing.” It’s now common place for people to include elements such as “sprints” or gymnastic work to compliment their main training.  

 

On The Minute “OTM”, Ascending Ladders, Chippers etc..

While these protocols may not be 100% accredited as a CrossFit invention; the popularisation of different interval protocols have been great for helping people to add intensity to their workouts and also increase their work volume while adding variety to workouts.

For example, “On The Minute” / “OTM” involves setting a timer which sounds each minute, then running through exercise “A” at the start of the first minute, resting with whatever time remains for that minute and then starting exercise “B” at the start of the next minute and resting the remainder of that minute. This sequence continues for the allotted time (usually 16-20 mins). Eg: A) 30 sec incline run B) 10 x Kettlebell Swings and 5 x Kettlebell Goblet Squats – 20 mins --- Or A) 30 secs Rowing B) 8 x deadlifts

Alternatively ,“Ascending Ladders” workouts involves picking two or three exercises and performing 1 repetition of each, then 2 of each, then 3 of each and so on until form begins to fail at which point you stop. Sets are performed continuously without breaks for drinks, sweat towels etc. I like to include these in clients workouts and my own workouts with “Push-Pull” ladders such as pull ups and plyometric push ups or incline dumbbell chest press and lat pulldown. It’s important to not use advanced exercises that require a lot of co-ordination such as squats or cleans unless you are an experienced gym-goer. For most, dumbbell, bodyweight or cable based exercises suit best. Though, if you’re experienced enough, bigger lifts aren’t out of the question. Aim to reach at least 8 reps of each exercise so pick wisely – nothing too easy or too light. Sounds easier than it is and will seem that way until you reach 4-5 of each. Remember if you finish on 8 pull ups you’ve just done 36 pull ups without much rest at all. Both are great examples of achieving much more volume than normal and adding intensity to workouts.

 

It has popularised Olympic Lifting to the general public

OK, so not single-handedly, but, whichever side of the CrossFit fence you sit on, there’s no denying that CrossFit has bought Olympic lifting and barbell work in general to the masses. A large proportion of the CrossFit work is based around Olympic lifts or components of the lifts such as clean, jerks and snatches – all great exercises that, if performed correctly and safely can really help improve both body composition and athletic performance. Exercises that would have previously been over-looked by many. We could talk about the negative implications of this for many but for now, we’ll keep it positive.

 

It has helped women to overcome their fear of resistance work and “lifting heavy”

The majority of women have an issue with weights in general, particularly heavy ones. CrossFit has encouraged a new breed of athletic women who take great pride in competing with the guys and targeting new “PR’s” (an “Americanism” for Personal Records aka: Personal Bests). Given the positive impact that resistance work has on physique this can only be a positive thing.

 

Strength Circuits

The traditional high repetitions, low weight, lengthy sets style of circuits such as BodyPump have been re-vamped with much more focused and beneficial circuits that can be performed in a short time as part of a workout. Examples of this might be 5 x thrusters, 5 x hanging leg raises and a 400m run, 4 times through for time. Tough, short and varied circuit that helps to not only improve cardiovascular performance but also strength as the low repetitions allow for heavier weights to be used. A much better format for a circuit than 2-3 minutes of squats for instance, where technique/form is lost quickly and little is achieved in terms of creating a stimulus to promote adaptation.

 

It has helped people to understand the importance of mobility and personal maintenance

More often than not we take and take from our bodies, expecting it to keep giving and we never give back. “Pre-hab” is a term widely used in the CrossFit community referring to body preparation and maintenance work such as foam rolling and SMR to help avoid injury and improve performance and general wellbeing. This kind of work is essential in taking care of your body, maintaining and improving mobility and general robustness. One of the biggest promoters of mobility work has been San Francisco Cross Fit’s Kelly Starrett, aka: Mobility Wod (@MobilityWOD) whose book: “Becoming a Supple Leopard” is widely regarded as the go-to-guide for mobility and improving movement.

 

WOD’s:

One of the CrossFit click words is “WOD” – Workout Of the Day. These are posted by various CrossFit establishments on a daily basis. It’s a pre-designed, high ntensity workout that people can perform on their own or in a group and often submit their scores or results to gauge their abilities against others. While I don’t like all of the WODs that I’ve seen nor the fact that they sometimes offer relevant scalability and regressions, the idea of offering free content and alternative workouts is a great way to encourage people to think a little more about their own workouts. Especially as the workouts are often very taxing but time efficient, this will inevitably encourage people to be more active given that it will take minutes to complete rather than hours.

 

It has added much needed intensity to peoples workouts

Many times, a key element that lacks in the average gym program is intensity. Too much talking, fetching a drink, looking at themselves in mirrors and generally avoiding hard work tends to lead to a lack of results. CrossFit’s various timing parameters mean that there is much less room for socialising and wasting time during a session. Instead, participants are encouraged to push the intensity of their sessions which often reaps much greater rewards.

 

The CrossFit Games

For anyone that hasn’t seen it, go onto YouTube and search “CrossFit Games”. Basically it’s the Olympics for CrossFitters. Participants qualify for the games via open qualifiers; in February and March 2012 over 70,000 people from 73 countries competed in these open qualifiers. The next stage, the regional qualifiers take place in 17 regions where the top 1,500 men and women competed in live events to win one of 100 or so places in the finals. The finals stage is The CrossFit Games which result in competitors from around the world competing side-by-side in an array of events spanning roughly a week with multiple workouts/competitions on each active day (there are rest days scheduled during the week). These events now fill sports stadiums and show on ESPN – now that’s no small event!

 

What’s really interesting about the format is that competitors don’t find out the exact event format and structure until the day of the event. That way they can only train specific movement patterns but can’t train for specific events.  The aim? To find “The Fittest Man and woman on Earth”.

 

The half... Introducing Competition to Workouts

This is good AND bad.

Good: Again the intensity of the workout will inevitably increase and it can be a good way to put yourself against others and gauge progress.

BAD: Technique and form can often suffer once competition enters focusing on quantity over quality. This is where injuries increase and the benefit of the workout decreases.

This is where any people blur the line between CrossFit and a “sport” and CrossFit as a “Workout” – but that’s a discussion for another day!

 

Conclusion:

While there are a number of principles of CrossFit that I feel are questionable and, in some ways, unwise to promote to the general public such as complex workouts for the average gym user, there’s no doubt that the CrossFit community have had a positive impact on the exercise industry as a whole. A relatively new concept (established officially in only 2000) in comparison to traditional resistance training, I’m sure CrossFit is going to be around for years to come as they continue to grow and tweak their product. With over 6,000 affiliated establishments currently practicing CrossFit, it’s not going anywhere anytime soon!


Don't forget to follow me on www.Twitter.com/MichaelD_PT (@MichaelD_PT) and YouTube

What's best workout?... The answer is NOT Zumba, Insanity, PX90, BodyPump or CrossFit...

So I don't think any of the workouts mentioned in the heading are "rubbish!" Nor, do I think there's a legitimate answer to "What's the best workout." However, there seems to be a continued trend among fitness companies to offer "the best workout for your time/money" etc

When I hear people advise others on workouts they've done explaining"It's the best!!" it usually annoys me. The truth is this... activity is BEST and stimulating progress by challenging yourself is BEST.

What does this mean?

I you take "Clare", a 30 something sales person who rarely sits down, goes climbing at the weekends, plays hockey socially and attends the gym 3 times a week where she does predominantly strength training. "Clare" will NOT find Zumba the answer to her desire to cut a little more body fat.

It won't offer her enough stimulus to raise her heart rate or test either her strength or endurance. No matter how much she enjoys it.

Then meet "Jon". He works at a desk, eats whatever he can from the café at work, visits the pub at least 3 times a week for a "few beers" and only works up a sweat when he orders a hot curry. "Jon" tries the Insanity Workout, drops a lot of weight and preaches to his friends: "It's the BEST workout going."

However, the likelihood is, given his starting point, any exercise and activity would have some positive impact on the body composition of "Jon". To add regular, high intensity workouts to his stagnant life along with some dietary considerations and there you have it - success.

Again, Insanity can't be described as "bad". But what "Jon" is Actually benefiting from is the addition of: being more active, being consistent with his exercise and more considerate with his eating.

I would estimate that 90% of people who want to lose weight aren't consistently doing something about it. they may dabble in short-term diets, detoxes and 90-day plans. However, most would benefit from making these things part of their lifestyle:
- More, regular activity
- Changing and adapting exercise regimes to continually challenge and stimulate change
- Eating a balanced and sustainable diet

So in answer to "What's the best workouts" - I always say: "Those that you do frequently". The real answer is: "There is no best". It's all dependant on your start point in terms of fitness and current activity levels, whether your workouts challenge you, offer variety and also challenge you.

Don't fall for the advertisers "Best" - instead, find what's "Best" for you.

Don't forget to follow me on Twitter (@MichaelD_PT) and YouTube

Reasons to Continue Training During Pregnancy

For those of you that know me personally, my girlfriend is heavily pregnant and about to pop. In a little over a week I'll be joined by a Mini-Big Mike or a Mini-Tiny T.
 
Trina (my girlfriend) has trained throughout her pregnancy under my guidance and has been able to workout regularly, adapting the workouts to her current trimester, size and current state based on her hormones, sleep and general feeling.
 

There’s often a lack of clarity when it comes to exercising during pregnancy. Information can be out-dated and at times, conflicting. What we now know is that often, exercising during pregnancy can be advisable. While you should always seek a professional clearance from a medical professional before exercising, the majority of mums-to-be will benefit hugely from exercising during the build up to child birth.

 

Having qualified as a pre/post natal trainer, I was able to offer specific guidelines and advice to Trina and also watch first hand as she changed and adapt her programmes accordingly. She's still deadlifting, squatting, swinging kettlebells, interval training and also attending pregnancy Yoga. She's had energy most days, feels fit and strong and hasn't had any kind of hip or back discomfort throughout.

 

We both think her continued exercise has helped in a number of ways - something that many pregnant women will miss out on if they avoid exercise. Here's just some of the ways that exercising during pregnancy can be really beneficial...

 

 

Be fit and Strong for giving birth

Lets face it - giving birth can be a long and tiring ordeal; a variety of suitable yet challenging cardiovascular and resistance work can be a very good way to prepare yourself for the task ahead. If you can control your body and are very aware of how to contract and/or relax relevant muscle groups then you’re much less likely to waste energy during pregnancy. There’s some evidence to suggest that exercising during pregnancy allows a mum-to-be to significantly reduce labour time. It makes perfect sense: You wouldn't try to enter a marathon without training; so why do so many mums attempt what's likely to be a 12-hour or so physical ordeal without any relative strength or fitness? Very confusing.

Faster road to recovery

For anyone that has exercised regularly and then taken a holiday, they will understand the discomfort that exercise causes after just a short break. Imagine the discomfort and loss of physical capability if you take a full 9 months off (plus recovery)! Your road to re-building your former body and athletic capabilities will be a much smoother and shorter journey if you continue to exercise throughout the entirety of your pregnancy. Muscles will be in better condition and your metabolic rate will be much less damaged than if you lose lean muscle through avoiding resistance work during pregnancy.

Functional Strength for when baby arrives

Your life will change significantly in terms of day-to-day tasks once you give birth. Lifting, carrying, holding and moving this new bundle of joy doesn’t come easy. Gaining suitable, functional strength during your pregnancy can help to prepare you for the new tasks at hand.

Avoid Postural issues caused by your changing body shape

As your baby grows a huge strain begins to be placed on your spine and hips. This paired with increasing levels of relaxin (a hormone released during pregnancy that makes your joint less stable) and many women will experience spine discomfort and, often, more serious spine and hip issues. Improving your core strength and practicing maintaining correct spine alignment can significantly reduce the chances of complicated spine problems and lengthy rehab. Without strong core muscles, glutes and hip strength, the likelihood that you'll end up on crutches during pregnancy when your unsupported pelvis packs in is significantly higher. Symphysis Pubis Dysfunction is far more common than you'd imagine. You'll find plenty of painful horror stories if you Google it.

Get comfortable with your quickly adjusting body shape

Pregnancy is likely to be the fastest you have ever gained such a significant amount of weight. Your centre of gravity will slowly move forwards and therefore, it can be feel very difficult and uncomfortable to move your new-sized body confidently and safely. Instead, unless encouraged otherwise, a heavily pregnant lady is likely to create their own, convenient and alternative ways of moving and carrying out previously simple tasks like sitting and getting out of a chair. Exercise can be a great way to be more familiar with how your body is changing and adapt your movements to suit your size and capabilities while becoming strong through various movements with your new found size.

Have some “me time”

Everyone is likely to be talking nothing but babies once you become more noticeably pregnant. Why not get some “me time”? Escape the constant tending, fussing and questions; let of some steam and feel happier and more confident throughout pregnancy. Add some endorphins to all of those other new hormones floating around in your body.

 

 

 

Energy

Becoming heavier whilst having something share your daily nutrients can be an extremely tiring process. Even relatively simple tasks can appear overwhelming and it can be easy to get into a pregnancy slump; comfort eating and avoiding most things at the thought of how much effort they'll take. Exercise can be a great way to boost endorphins and raise your general energy levels. It will also leave you knowing your own strength and feeling more confident to take on daily tasks as you continue to grow.

IMPORTANT:

As I said at the start this is general advise for the majority of pregnant ladies. Before exercising during pregnancy you should always seek approval from your GP. There are a number of contraindications to training and pregnant ladies with things such as high blood pressure, weight issues, previous birth complications (to name a few) should not exercise to a high intensity during pregnancy.

It's also important to note that benefits may vary as every pregnancy is very much an individual experience. Variations may also occur depending on the current activity level of the mum-to-be pre-pregnancy.
 

For guidelines on “What to expect when you’re expecting” in terms of weight changes, hormonal changes and necessary adjustments to session intensity see my article: "What to expect when you're expecting"

Don’t forget to follow me on Twitter - @MichaelD_PT and YouTube

“If you want to make a change, you have to make a change”

Albert Einstein is quoted as saying:

“Insanity: doing the same thing over and over again and expecting different results.”

 

Yet, all these years later, some people are BAFFLED as to why they’re bodies aren’t behaving as they wish it would.

So here are a few easy adjustments that you can make to your dietary and lifestyle habits in order to improve your metabolism, health and general body composition:

-          Take the stairs

It’s an oldy but a goody. Once you do it EVERY time you’ll realise how many steps there are in the world. You’ll burn more calories and improve leg toning. Every little helps!

-          Eat more protein

This isn’t just for the guys in pursuit of big muscles, everyone can benefit from eating high amounts of protein. It improves metabolism, alertness and is a great source of energy. Furthermore it will help with repair and recovery from everyday strains and exercise. Aim for at least 1g protein per kilogram of bodyweight every day

-          Get outside

If you can, exercise outdoors. If not, make sure that you get some time outside everyday – lunch breaks are a great opportunity. Exercising outdoors improves both mental and physical wellbeing. Outdoor exercise has been found to offer greater feelings of revitalisation, increased energy and positive engagement, together with decreases in tension, confusion, anger and depression

-          Be your own transport

Do you always NEED to take the car, bus or train? Why not walk or ride a bike? Get off the train a stop earlier and walk? You’ll burn some extra calories each day, improve lower body toning and feel revitalised and alert when you reach your destination

-          Drink more water

It’s basic but heavily underrated – water is your bread and butter... if that makes sense? The human body is made up of around 70% water, a large majority that needs regular topping up. Water is responsible for regulating metabolism, bodily functions and flushing out unhealthy toxins and waste products

-          Control your food portions

From a young age, many people are told “Finish what’s on your plate”. This is a terrible habit to learn and one that’s tough to break. Be conscious of your food portions and differentiate if you’re eating the food because you need it or because it’s there. Remove some of your food, eat what you have and wait 10-20 minutes before deciding if you need the rest of the food.

-          Don’t eat with emotions

A large number of people eat to improve their emotional state. Comfort eating is present in most of us. Try to replace this tendency with exercise. The rush you get from endorphins released during exercise is much more fulfilling and is also likely to improve your food making decisions post-exercise

-          Snack more often

Don’t be afraid to snack, in fact structure them into your day. Often people will wait until they’re over-hungry before eating. As a result, food choices are often compromised as is the perception of portion control. As a result you eat less clean and healthy food, and more of it

-          Do some resistance work

You may consider yourself a “cardio person” or similar but EVERYONE should perform resistance work each week. Benefits included improved strength, posture, bone density, metabolism and reduces the chance of injury, to name a few.

-          Eat before food shopping

If you eat prior to food shopping you’re much less likely to impulse buy and purchase food based on your current state. Instead you will be clear thinking and able to make healthy, appropriate decisions to fit your lifestyle and diet

-          Leave nothing to chance

When it comes to living a more “healthy” lifestyle, it’s essential you plan meticulously in order to make sure you follow through with your good intentions. Have food prepared, ready and easy to access. Plan gym visit times and exact sessions for each visit. The more difficult you make “being healthy” for yourself, the less likely you are to achieve anything

Don't forget to follow me on Twitter @MichaelD_PT and YouTube 

 

 

 

 

Christmas 2013 - DOUBLE BLOG: 10 Things to Focus On & 10 x Free 10 Min Workouts

 

So it's Christmas season and I'm feeling generous - here's a double blog to take care of you over the Christmas break and make sure you don't go completely off the boil with your health.

First up...

PART ONE: 10 Things to Focus on Over Christmas...

1) Exercise: Obvious right? My advice is just to "Get it done!" Most people will take advantage of the relaxed Christmas schedule and rise a little later than normal. But if their plan is a 10am breakfast of Cadbury's Heroes then it means you'll need to be out of the door at 9am and off exercising. One hour less sleep and you can have your workout for the day complete and be home in time to join in the usual festivities.
DON'T wait until later or plan to get it done "at some point" - it won't happen!

2) Hydration: Don't neglect the simple things. Keep yourself hydrated throughout the day and help your body to ease some of the strains you're putting on it with your week or so of excess. try to link drinks with daily events; for example: Target a pint of cold water within 10 minutes of waking, before you go to bed, and before lunch and dinner - that's 4 every day as a minimum. Add a pint of water every time you're going to leave the house for an extended period to ensure hydration and you're averaging at least 5 pints a day - make that a minimum.
DON'T leave it to chance and realise you haven't had much water today - ESPECIALLY when alcohol levels will be higher for many of you!

3) Turkey: Yep, that's right: "Target The Turkey!" My point being, go big on high protein, lean meats (turkey being one of the best for this)at meal time. It will offer you prolonged energy, aid recovery from exercise (you WILL need to exercise!), keep you fuller for longer and also curb your hunger a little before pudding shows up! Avoid taking your first few bites of any dinner from foods that aren't high in protein such as roast potatoes. If there's lean meat left, DON'T save room for pudding!
DON'T approach your days differently to your working week. have a plan for rough meal times and meal content ahead of each day. Leaving things to chance and eating "whatever's going" won't rub!

4) Sleep: Easiest one! Take advantage of the break from work (if you're fortunate enough to have one) and sleep where possible. Don't fear a day time nap - embrace it. Sleep is one of the easiest and cheapest medicines going; the value of sleep should never be over looked.
DON'T burn the candle at both ends and go back to work after your break, needing a break!

5)R&R: Following on from the sleep suggestion focus on taking care of your body. Spend some time foam rolling and stretching, doing yoga and pilates and generally making sure you feel in top notch for 2014. you might not have this much spare time or flexibility again for a few months.
DON'T waste this opportunity to really let your body recovery and repair ahead of 2014.

6) Fun: Don't take activity seriously all of the time. In fact, be creative and try to exercise elsewhere apart from your usual gym. Some of the workouts listed below don't require any equipment so why not head of to somewhere scenic and workout there for a change?
DON'T just head to the gym and go through the motions

7) Next year: Have a moment of reflection. What did you do with the last 12 months? Where did you start? Where did you finish? Are you in a better place physically than you were 12 months ago? How do you intend to improve again? What is your new "Why"? Get a focus for the year ahead and plan it out with micro plans of 1-3 months that will take you to your end goal stage by stage with no chance of failure.
DON'T just do next year what you did this year - life's too short!

8)Life: If you want to have a successful year ahead in terms of improving your health then it's important to have all other areas of your life in balance such as your work, family and other commitments. More often than not people struggle with results as their health isn't a REAL priority. They may say it is, but they're not willing to manage other areas of their life to MAKE time for exercise and living healthily.
"I didn't have time to go to the gym this week..."
"I was in a rush at lunch so just picked up..."
"I don't have time for breakfast in the morning..."
"I had to drink as it was..."
" I'm going to struggle to make the gym next week. I'm running my kids around..."
"There aren't enough hours in the day!.."
If you say these things, your health is not your priority. You need to plan in the inevitable and figure out solutions when met with barriers.
DON'T "try" to do anything next year... just do it! Plan with accuracy and thoroughness and create a fool proof regime.

9) Alcohol: Don't focus on drinking it; focus on being aware of when you're most likely to drink it. For example, if you're planning your exercise regime for the week then consider social occasions too. Don't plan an early morning sprint session on a day when you'll be recovering from a family gathering where you might drink. Likewise, don't drink "because it's Christmas" - you're not a child; have some self control. Sure, you may drink more than normal but remember, you don't HAVE TO drink! Try saying "no", then wake up the next day and workout - you'll be glad you did it. Just be realistic with your plans and don't instantly let lose on the alcohol.
DON'T see Christmas as a green light for daily drinking!

10) Embracing your surroundings: In my opinion, there is no better time of the year to get outside look around and listen to what's around you. Reflect on the year gone by, think about the year ahead and be grateful for what you have and how fortunate you are. Go for a walk, discover somewhere new, enjoy scenery and spend time absorbing your surroundings. Life can be very go-go-go... stop... be aware!
DON'T sit in all Christmas eating chocolate and watching repeats of Christmas films or playing with your newest toy!

PART TWO: 10 x 10 min workouts...

NB: ALWAYS take time to warm up first though with either a lower intensity of the exercise you're about to do such as tempo runs before sprinting or a mobility flow such as the two on the links below before doing resistance work. The warm up may last only a few minutes but it's necessary to get the most from your 10 minute workout.
Mobility Flow 1: https://www.youtube.com/watch?v=d1cpIOjiVs4
Mobility Flow 2: https://www.youtube.com/watch?v=3cnMTfq_ON4

WORKOUTS: 1) 10 x "1 minute 100's" : Run 100m in 15-17 seconds, turn and immediately jog back to the start in the remainder of the minute (ie: 45 sec jog if the sprint took you 15 secs), try to keep an eye on the time so that you make it back on time. When the second minute starts, turn and sprint again. Do this 10 times - much harder than it sounds.

2) Tabata Push and Core: Set your timer up for Tabata Intervals: 20 secs work, 10 secs rest x 8 (4 mins total). During the 20 second working periods alternate between these exercises:
A1) Push Ups and Tuck (as you perform the push up, during the upwards "push" motion lift one knee and raise it towards the wrist on the opposite side of your body, drop into the nxt push up with both feet on the floor and this time, as you push raise othe other knees under the body and across to the opposite wrist) Similar to exercise 3 here (link) but with push ups in between
A2) Plank and Reach https://www.youtube.com/watch?v=xAzQqEF50PE

B1) Shoulder Press Push Ups (push ups with your feet standing nearer your hands to create an upside down "V" shape with your body. Lower the top of your head towards the floor rather than your chest) Exercise 10 here (Link)
B2) Frogs Exercise 12 here (Link)

3) Short Running intervals: Set your GymBoss or interval timers to sound every 15 seconds. Simply run as fast s you can for 15 seconds, walk for 15 seconds trying to slow your breathing as much as possible in that time. It might be necessary to break this into 2 x 5 minute blocks with a short rest between.

4) Tabata Pull and Core:
A1) Pull Ups or inverted row under a bar or tree or climbing frame A2) Side Plank on your left side
B1) Heavy Deadlift (find something heavy and pick it up with a flat back, heels planted flat and feet either side of the object. be creative: plant pots, logs, old Christmas trees anything "heavy".) B2) Side plank on your right side

5) Broken 1000m Row: Row 100m - Climb off and do 10 x heavy Kettlebell Swings - repeat for 10 rounds

6) Tabata - Legs and Core:
A1) Squats or jump squats (add weight if accessible)
A2) Laying Leg Raises

B1) Alternating Reverse Lunges
B2) Crawl Outs - (Link)  

7)10 x Minutes of 5 x exercises: 1) Push Ups, 2) Squats, 3) Plank 4) Walking Lunges, 5) Burpees - Twice Through with minimal/no rest

8)Tabata - Conditioning
A1) "Up/Downs" or "Suicide Push Ups" (start in a push up position climb down to a plank and then back up again as fast as you can as many times you can without your knees touching the ground) Exercise 21 here: Link
A2) Animal Crawl 2-3m Forwards and Backwards (Link)

B1) "Pop ups" - (Link)  
B2) Mountain Climbers (Link)  

9) Short variation of "Cindy" (it's a Crossfit workout"): 5 x pull ups, 10 x push ups, 5 x bodyweight squats - 10 minutes. Aim to do a round a minute every minute and you'll be doing well.

10) Walk. The easiest option going but if you at least walked every day that's streets better than the majority of the country. Add variety to it though - whether you add in some intervals, hill sprints, bodyweight exercises, combine walking lunges between regular walking, race a friend, take a dog and sprint around with them, whatever you do, just try to be active.

So there you have it - 10 things to focus on and 10 EASY to fit in workouts. You're telling me you can't sacrifice 10 minutes from your day?

You must REALLY want to be fit and healthy! (sarcasm intended!)

PRIZE for anyone that does all of the 10 workouts above and shares evidence of it with me (pictures along the way). I mean it - I'm offering to reward you for putting aside 10 minutes of your day! How easy is THAT!?...

Hope you found this useful. Feel free to share with your friends, family and networks.

Have a lovely break from Christmas... but not from life! Until next year....

Don't forget to follow me on Twitter  @MichaelD_PT and YouTube