Using your Fitness Diary

The Fitness Exercise Plan consists of exercise plans for each of the 8 programs for a time period of 4 weeks, with individual tips and motivation.

There are three empty columns against each day for you to fill in. You can take a print out of the page, and start scribbling in all over it - you'll find ticking off workouts and filling in food logs is one of the easiest ways to boost your motivation.

Here's what to do in each of the columns:

Completed:

Put a tick against this box when you have finished your workout. If possible, fill in how many reps you did on each circuit and you will see how much you progress over time.

Comments:

This is the column for you to write in how you felt today. Think about your energy levels, enjoyment and overall performance. Were you tired after a hectic weekend, but still able to make a good effort? Did you feel good after a great night's sleep but a bit stiff from the day before? Make a few notes about how your workout went. If it was hard, then say so - but if you have an idea how to make it easier next time, jot that down too (did you forget to snack mid-afternoon to keep your energy up?) Always focus on the positive and use positive words, such as 'Felt tired after hectic weekend but made a good effort- and felt better afterwards' or 'Not used to this kind of workout so found it tough, but that means I was doing it right! Know it will help my skiing once I master it!'

Food Log:

When you're trying to improve your eating habits, keeping a food log is a great to keep yourself in check- what we think we've eaten in a day is often very different to what we've really eaten. The best way to do this is to keep a separate food log where you write down exactly what you eat and drink each day, and at what time. Write down all drinks, including water. And be honest- this record is for you only, so if you ate 2 packets of tortilla chips and an ice cream, then say so! In this column make notes on what was good and bad and how this linked to your performance. Did 4 cups of coffee have you buzzing by lunchtime but tired by mid-afternoon? Did you find your workout was better after eating a more substantial healthy breakfast? The key is to make suggestions to yourself on how to keep to good habits, or improve on bad ones - 'A good day until the evening- but didn't have any food at home so relied on take-out.' or 'Drank more water and less coffee- and felt more energetic than normal!'

Making Changes in your Fitness Exercise Plan

As a personal trainer I've found that thinking can be fatal to fitness, which is why I recommend that you don't think- just follow the exercise plans that I've set out:

Trust me on this. Over the last 8 years I've toned and strengthened Halle Berry and Pierce Brosnan for Bond films, I've got Geri Halliwell fit for tours and looking fantastic, and I've helped many other people- famous and not so famous - shed up to 3 stone and revolutionize their shape from fat to fit. I've trained tennis players, footballers and marathon runners. So believe me, these plans work. The less changes you make to the plans, the fitter you'll get.

However, if something does come up - a late work meeting, a birthday party a family obligation - you may need to do the prescribed workouts on different days to the ones suggested. If you need to switch days, abide by these rules:

Avoid 'doubling up' sessions- the workouts are too intense to attempt to do 2 in one day, but if you feel you must, then put at least 8 hours between them (for instance, do one at 8 am, and the other after 4 pm).
Do not do the same workout 2 days on the trot- alternating workouts (cardio on one day, lower body the next) gives your body time to recover and maximizes results.
Never work out for more than 3 days on the trot, and always take 2-3 rest days a week. Rest is a vital part of fitness training, keeping motivation high and giving the body time to recover.
If you really have to miss a workout, improvise.