Step 1) Set a baseline
For those of you who would like to lose weight, start by calculating your BMI (body mass index). You can play around with the calculator to find your ideal weight in relation to your height in order to achieve a healthy BMI.

Step 2) Set a goal and a timeframe
Once you have your baseline, set yourself a smart goal to see improvements. Make sure your goal is realistic and set within a timeframe. For example it is safest and most sustainable to lose weight at a rate of 1lb per week. So if you want to lower your BMI by losing half a stone, set your target at 7 weeks away.

Step 3) Develop a routine
Get out your diary and book in your exercise slots. Decide which days you are going to take a walk at lunchtime or which TV programme you are going to workout in front of etc. Writing things down is the best way to commit your time. Creating a personal fitness schedule is a useful first step and then keeping a daily exercise log also helps you track your progress.

Step 4) Eat well
Eating the right foods will help give you the energy to keep going with your exercise routine. Have a look at the recipes on the Open Gym website for some inspiration. If you want to lose weight, you need to aim for a deficit of 500 calories per day in order to lose that 1lb per week. This can involve eating lower calorie food or increasing the number of calories you burn through exercise – ideally a combination of both. Alongside your fitness log keep a daily food diary and use this free online calorie calculator to help you monitor your intake.

Step 5) Find a fitness buddy
It is very difficult to keep yourself motivated on your own and it helps a lot to check in with someone once a week to tell them how you are progressing. Ask a friend if they will be your fitness buddy. This will involve a 20 minute chat once a week when you talk through your exercise log and food diary. If they are also trying to get fit then you can check in with each other. It really does make a big difference knowing that you will have to tell someone what you’ve been up to at the end of the week!

Handy Online Tools

As well as being a fitness instructor, I am also a closet geek. I have come across some brilliant free online tools to help you get fit and healthy.

Traineo.com - you can keep an exercise log and food diary, enlist a buddy, track your progress etc.
About Health gives you free workouts and recipes to support a healthy lifestyle.
The Kitchen Revolution - a life-saving online recipe book with recipes, shopping lists and weekly planners using seasonal produce - I love it!

How to fit in some daily exercise

To maintain a good level of fitness it is recommended that you do a combination of cardio vascular and muscular strength exercises for 30-60 minutes, 2-3 times per week.

This might sound rather daunting but there are simple ways to build this level of activity into your everyday routine. For example:
• brisk walking at lunch time - you could plan your route using Walkit.com
• running up and down the stairs for 10 minutes
• sitting against a wall with your legs at 90 degrees while you brush your teeth (a killer!)
• TV workout – try these circuit sets in the commercial breaks – 10 sit-ups, 10 press-ups, 10 lunges, 10 squats and repeat 3 times.
• Of course an Open Gym workout would sort out one of the sessions nicely – it’s easier than trying to motivate yourself!