Getting and staying in shape

Here are five tips from Fitness First female personal trainer of the year, Katie Ford, to help you get in shape before – and stay that way during - your trip:

Set goals: Challenge yourself by creating milestones, but don't be too hard on yourself. Start slowly by setting a short-term goal. And when you are on holiday get up a little earlier than you might normally and fit in a short run before relaxing by the pool.

Start slowly: Make sure you don't over exert yourself too quickly. Take small steps to start with, until you feel you can push yourself.

Be flexible: If you don't feel like doing any exercise one day, take a couple of days rest and then get back into it. Fitness should never be a chore.

Think variety: Spice up your exercise routine by taking a class or try some new equipment. While you are on holiday choose a quiet time in the pool and really up your heartbeat with some fast lengths.

Have fun: If you're having a bad week, invite a friend to be your gym buddy. You can challenge each other and motivate each other to carry on. Maintain this momentum on holiday – perhaps a game of tennis, rounders in the park or volleyball on the beach will all maintain your fitness while having that all important fun.

Visit www.fitnessfirst.co.uk to find your nearest Fitness First health club