May 22, 2024

Are you GUILTY of these workout mistakes? By Gen Preece

How to get REAL RESULTS from your exercise in 2015

Come January, we start back with a vengeance, determined to shift the Christmas flab; while feeling generally depressed, out of shape and giving up after a few weeks of colder weather and darker days. And reaching for the chocolate and wine to give ourselves a boost…


So here are big fitness mistakes that you can easily AVOID making this winter:

1) Having an “All or Nothing” attitude

Adopting this attitude places an immense amount of pressure on us to be 100% ‘perfect’ 100% of the time. And we all know how easy that is. More often than not, even if one managed to adopt this way of behaving for a couple of weeks, “falling off the wagon” eventually becomes inevitable.

What you can do instead: Take it one day at a time, telling yourself it’s about progress – not perfection. Trying to maintain an unrealistic way of living, combined with such an immense amount of pressure in the first place will only set you up for a perpetual ‘binge and start over’ cycle. If you have a slip up, just say to yourself “Whoops, I lost it again” and get right back on it starting with your next meal. It doesn’t make you a failure, it makes you a human being.


2) Too much exercise too soon

Thousands of gyms and health clubs DEPEND on this behaviour, evident from the surge in sign-
ups from new members and visits from existing members trying to get their money’s worth from January 1st. Whereas I’m (funnily enough) a big fan of regular exercise, the mistake so many seem to make is trying too much too soon, without the correct guidance. This can often result in injury and an (understandable) reluctance to continue.

What you can do instead: Be honest with yourself and find something you enjoy. If you like being in nature, find some long country walks. If you dislike the idea of the gym, cancel your existing membership or don’t join one. If you need advice, chat to a few personal trainers and find one you click with. Many of our Boot Camp class attendees were looking for something they could work hard at, but at a pace they are comfortable with. And that’s pretty much why we created it!

Remember, there is no magic-bullet, just the ability to take ownership and responsibility for the choices we make. YOU and ONLY YOU are accountable, and it was not until I embraced this and changed my own lifestyle, that I started to see results. I sincerely and wholeheartedly wish the same for you this New Year and always!

Gen Preece is an Advanced Personal Trainer and weight-loss specialist. She runs a private functional training studio in Southampton and a friendly Boot Camp class, helping to get people safe and permanent results.

Website:, Facebook:, Twitter: @PTGen

Fitness on the Road by Brett Klika C.S.C.S

You’ve worked hard to establish a workout routine. You have your running routes, your favorite pieces of equipment in the gym, and a consistent program that’s been delivering results! What happens when you have to take this “show” on the road and leave your usual routine? The good news is, “the show can go on!”  You just need some adaptable, fun, and effective exercise strategies that can be done anywhere.

Below are common features found in parks, rest stops, and other outdoor areas that can be used to create a challenging exercise program. As always, consult your physician before beginning any exercise program.

Park Bench

1.    Push-ups
Depending on your level, you can put your hands on the bench (beginner) or your feet (advanced) and perform push-ups.  To make them even more challenging, lift one leg off the ground or bench while you do them.
2.    Step-Downs
Start by standing on the bench with both feet.  Attempt to step down to the ground slowly with one foot, only allowing the heel to touch the ground before standing back up.  Touch the ground as lightly as possible.  Repeat on both legs.

Parking Stall Curbs

1.    Balance squats
Standing on the parking stall curb so your feet are perpendicular to the curb, perform body-weight squats without falling forward or backward.
2.    Calf raises
Standing on the parking stall curb so your feet are perpendicular to the curb and heels are off the curb, raise up to our “tip toes” and return to your start position.
3.    Quick steps
Start by standing on the ground, facing the curb.  Step up with the right foot then the left foot as fast as possible.  Repeat as fast as possible stepping down as well.  Repeat at the highest rate possible.

Put the above exercises together and combine them with running, jogging, swimming, or any other activity to get a fun, diverse, and effective workout on the road!

Make sure to warm-up by jogging, skipping, or moving at a moderate intensity for about 5 minute prior to starting your program.


Brett Klika C.S.C.S., Director of Athletics at Fitness Quest 10 and founder of, is a world- renowned human performance specialist, motivational speaker, author, and educator. He uses this knowledge and experience to motivate individuals and audiences around the world through his writing, speaking, DVD’s, and personal correspondence. For more information and video on exercises, programs, and any other information on losing fat and creating the body you have always wanted, check out The Underground Workout Manual – Exercise and Fat Loss in the Real World at