January Exercise Program

Make sure you warm up for at least five minutes before doing any exercise. Try going up and down the stairs a few times or simply marching on the spot.

Always add time for a simple cool down stretch at the end of an exercise session. Check out the Fitness-Inspiration website if you need any guidance on what stretches to use.

Press Ups

Kneel on a mat or folded towel with your arms straight and your wrists shoulder width apart. Drop your hips and shift your weight forward so there's no pressure on your knees. Your shoulders, hips and knees should all be kept in a straight line. Then anchor your shoulder blades by drawing them down and together, slowly bending your elbows to lower your chest as close to floor as possible (breathing in as you do so). Your head must stay in line with your spine, keeping your body rigid. You should then breathe out as you straighten your arms, keeping your stomach pulled in to your spine until you're back to the starting position. Repeat this 10 to 20 times, or until arms are too tired to continue. Don't let your back dip while completing a press-up. No pain should be felt in the lower back as this means you're not working the correct muscles – all work should come from your arms and abs.

What does this do?
(Chest, triceps, front of shoulder and abs.) This exercise will make your muscles work in an integrated way – as they would in daily life. It not only firms the back of your arms, but bearing the weight through your arms, wrists, abs and back is active in stabilising your torso. All weight-bearing exercises can help to prevent osteoporosis.

How to make it work for you:

1. Doing press-ups against a wall or on all fours is easier if you're a beginner.
2. Straightening your legs will increase resistance.
3. The level of difficulty is determined by how much weight you shift onto your upper body.

Tips for doing your workout at home:
Press-ups can be done at any time against a door or wall.

Squats

Stand in front of a stable chair with your feet slightly wider than your hips. Have your heels six inches in front of the chair, your chest lifted, pull your belly button in towards your spine (hold your stomach tight), eyes forward and head up. Lower yourself to the chair (breathing in as you do so), tap your bottom on the chair (don't bounce) and then straighten back up as you breath out, making sure you don't lock your knees as you rise. Support your weight through your heels, clench your bottom constantly, and never bend your knees past 90 degrees. Try to work slowly and to a point where one more rep in perfect form is impossible to achieve (the comfortably uncomfortable theory of training). Aim for 8 -15 repeats, keeping your back straight throughout.

What does this do?
(Glutes, hamstrings and quads). This works the largest muscle group in the body, sometimes referred to as the powerhouse area. It's responsible for any power moves you make (like running, skipping and jumping) and is essential for correct posture as it stabilises your hips and knees when you stand or walk. Strong glutes protect the back from injury and glutes that are weak can bring a whole array of structural problems to all parts of the body. The stronger the glutes, the bigger the muscle, and since muscles burn up to twice the calories as fat, even when in a resting state – an even greater incentive to keep that bottom toned!

How to make it work for you:

1. If you are finding the exercise difficult, try sitting on a chair and raising yourself to a standing position.
2. If you have any knee problems, only lower yourself one quarter of the way.
3. Put weights or bottles of water in your hands to add intensity and step it up a gear.
4. If you are struggling with balance, you can always use a stability ball against a wall for extra support.

Tips for doing your workout at home:
If you don't have a sturdy chair to use, you could always use the edge of the bath to guide you through your squat exercises.

Sit-ups

Lie on your back with your knees bent, feet flat (hip width apart) and placed a comfortable distance from your bottom. Put your hands behind your head (with your thumbs behind your ears) and keep your elbows out wide. Hold your head as if you have an orange under your chin and keep your back neutral (natural curve). As you breathe out, pull your tummy button through to your spine, pulling your pelvic floor up. Curl forward to lift your shoulder blades off the floor and hold for a heart beat. Then breathe in as you slowly lower yourself back down. Repeat this until another complete rep feels impossible to achieve (the comfortably uncomfortable theory of training). There is no need to sit right up to your knees or have your feet held while doing exercise, it will only work your quadriceps more and may injure your spine. Never arch your back or pull on your neck as you lift your shoulders, it could cause injury.

What does this do?
Your stomach muscles are at the core of your body and respond very well to correct exercise and nutrition. These muscles are responsible for maintaining good posture, protecting vital organs, and preventing back problems. Carrying too much fat around the waist can increase the chance of heart disease.

How to make it work for you:

1. Holding a weight to your chest while doing sit-ups will make the muscles work harder. Try using a bottle of water or making the whole action even slower.
2. By drawing your belly button through to your spine you can make daily routines part of your exercise – from walking and driving the car, to sitting at your desk and watching TV. Your abs will work even harder when you lift or push anything, so even strolling around the supermarket can give your core a hit.
3. One of the most enjoyable ways to get your abs working is to watch a really funny movie while trying to hold your stomach muscles in.
4. It takes both exercise and proper eating habits to get rid of the excess fat around your mid section.

Tips for doing your workout at home:
Again, all you need is a hard floor.

Prone back extension

*Only attempt this exercise if you have no lower back problems.*
Lie face down on a mat with a folded towel under your forehead aligning your neck with your spine. Lay your arms flat by your sides with your palms facing up. Breathe in to prepare, draw your stomach through to your spine, keeping your neck straight and lengthening through the crown. Then draw your shoulders towards your spine and lift your head, neck, shoulders and arms off the floor in a straight line. Your head should be lifted about four inches from the floor (10cm) with your body weight resting on your ribs, pubic bone and hips. To finish, breathe in as you lower yourself back to the starting position. Repeat this 10 to 15 times, placing a cushion under your hips to avoid discomfort. Again, pulling your tummy through to your spine should prevent any lower back pain.

What does this do?
The back extension works your erector spine (the muscles running down your spine). Although often neglected, these muscles are very important in a world where we round our shoulders sitting at the computer, driving the car, talking on the telephone and carrying heavy bags. Correcting your posture makes you look and feel better, whilst balancing weight correctly through your body. It also improves mobility in your upper and middle back.

How to make it work for you:

1. You can increase the difficulty by placing your hands behind your head or resting the front of your hips on a stability ball.
2. To keep your muscles working throughout the day, try standing taller, holding your tummy in, keeping your shoulders down and holding your chest up (without lifting your rib cage).

Tips for doing your workout at home:
All you need is a hard floor or a stability ball.

Please consult your GP if you have any doubts about your present state of health before trying the suggested exercise programmes. All content is provided as general information only and should not be regarded as a substitute for medical advice from your own doctor or other health care professional.

This month's nutritional recommendations

From foods to boost brainpower to snacking in the office, here are this month's healthy eating tips to get you looking good and feeling great.

Protein helps to keep your muscles healthy and in good working order. Porridge with berries for breakfast is a great choice, alongside incorporating lean meat, fish and eggs in your diet.

Carbohydrates with a low glycaemic index are a great choice for lunch. Your stomach digests these foods slowly, helping you to feel full for longer and avoid that dreaded mid-afternoon slump in your blood sugar level. Try wholewheat pasta with a tomato-based sauce; a healthy tuna or chicken wholemeal sandwich or a jacket potato with a healthy filling.

Oily fishes like sardines, tuna and mackerel are packed full of Omega 3, great brain food for busy workers.

Whether it's a side salad with dinner or snacking on carrots at your desk, vegetables are a great source of both fibre and minerals that'll help to aid digestion.

Calcium is essential for strong and healthy bones. If you're trying to keep your diet super healthy, it's best to get it from low-fat dairy or even broccoli.

Your body needs water to function correctly. Drinking between 1.5 to 2 litres of water a day will keep you more alert (staving off tiredness) and help to flush toxins out of your body.

Josh and Corrine's recommended recipe

See the full range of healthy eating recipes

Can we help? Ask Josh and Corrine for advice on your exercise or dietary plan