Just add a portion of veg here, sprinkle a portion of fruit there – and you’ll hit your 5 A DAY before you know it!

Open one

Canned fruit and veg count too. Choose canned fruit in unsweetened natural juice and vegetables in water.

Defrost one

Frozen fruit and veg count, it only takes a couple of minutes to microwave some frozen peas. You can also freeze fruit, such as bananas and they make a quick and easy yummy snack!

Drink one

One 150ml glass of 100% unsweetened fruit or vegetable juice can count as a portion (but remember only 1 glass counts).

Sprinkle one

Try sprinkling pepper, onion, mushroom, sweetcorn or pineapple chunks on top of meals.

Breakfast one

Add fruit to cereal, porridge or lower fat yoghurt – a handful of berries or a chopped banana is lovely.

Lunch one

Add some crunch to your sandwiches with cucumber, grated carrot or tomato, and have a piece of fruit.

Pulse one

Add beans, lentils and pulses to stews, bakes and salads – remember, only 1 of your 5 A DAY can come from pulses.

Side-dish one

Have a salad or veg with your main meal. If it’s roast dinner make sure you’ve got some carrots or broccoli on your plate.

Add one

For an easy way to your 5 A DAY, add canned, frozen or fresh veg to your meals to make them even tastier:

• Add chopped carrots to spag bol
• Add red peppers to a pasta sauce
• Mix peas into your mashed potato

Dip one

Dunk veg in lower fat dip, lower fat cheese spread or salsa – sticks of cucumber, peppers, carrots or even cauliflower are delicious.

Sarah Eappariello has been a member of Challenge for 3 ½ months now after joining us with the original goal of getting fit and losing weight.

Since becoming a member with us, at 5ft 6 inches, Sarah has managed to go from 12 stone to 10 stone 4, dropping a whole dress size! She now feels a lot closer to her initial goal but still wants to improve her fitness and lose more weight.

Attending up to 8 classes a week, Sarah trains an impressive 5-6 times a week. She says that she enjoys the social aspects of partaking in our classes and that ‘the instructors really push you to your maximum ability, helping you get the most out of your workouts.’

When asked if she has had any help from our instructors Robbie and Toby, she said that they have been very encouraging and inspirational. Our nutritionist Christine has also helped her with the diet-side to her keep fit regime, offering advice and nutritional tips! She now eats more healthily, consuming more fruit and veg!

Now she’s in great shape she feels so much better for it! Futuristically, she wants to further and maintain her fitness levels and lose another ½ a stone!

All of us at Challenge would like to say a very well done Sarah and keep up the good work!

Make Time

Schedule 20 to 30 minutes a day, and make use of your hotel room, the grounds and surrounding area to perform quick and easy exercises while you’re on holiday. It will help keep your muscles working and help you mitigate some of those excess calories.

Plan Ahead

If you’re travelling, planning ahead can make all the difference. Take some time to figure out what your options are so you’re ready for anything. Just a few ideas:

• Search for walking, running or park trails nearby
• Look up information about the hotel you’re staying at and find out if they have an exercise room
• If you’re staying with family, ask if they have any fitness equipment
• If that’s not an option, find any nearby gyms and ask if they let guests use their facility

Get Prepared

If you’re not sure about your schedule or whether you’ll even have time to get in a workout, try these quick tips for squeezing in a workout even when you only have minutes to spare:

• Bring a workout plan with you. Plan a 20-minute routine you could do right in your room. For example, you could choose 10 exercises and do each for 2 minutes (squats, lunges, pushups, jumping jacks)
• Bring resistance bands. They travel well and you can use them for quick strength exercises whenever you catch a few minutes.
• If you have a laptop, or if you know there will be a television, bring along a workout DVD.

Run On The Beach

Great Membership deals not to be missed! Available for ONE day only!

Miss it….Miss out!!

Be the first to take part in our ultimate challenge with every pedal, stroke and step to defeat the rest of the members and staff.

Are you up for the challenge?

Come down today and sign yourself up for this competition.

                                                              Let the battle begin!

Hurry though, offer ends soon!

The gym will be open from 10am-3pm and will open as normal the following day.

We hope you enjoy your extended weekend!

And within moments of its appearance, it had almost crashed Twitter and a ­Facebook appreciation site which was set up in its ­honour.

In case you haven’t ­figured it out yet, we’re talking about Pippa ­Middleton’s bottom. Isn’t everyone?

So how do you get a bum as perfect as Pippa’s? Because we’ll do anything!

There are simple everyday things we can do to slim it down and tone it up.

1. Take the stairs, don’t take the lift: You will burn calories and firm up your bum at the same time with a free workout. You can take two steps at a time for an even better effect!

2. Lunge your way to a better bum: Step one leg forward, bending the front knee, try and achieve a 90 degree angle with the rear knee nearly touching the floor. Add hand weights ( or even tins of baked beans) to increase the difficulty.

3. Squat to it – the most powerful exercise to get your bottom in top condition: Bend the legs at the knees and hips, lowering the body between the knees and then raising back up. Using hand weights make it harder and challenging.

4. Side raises – these movements target the glutes and shape & sculpt your bum: Lying on one side keeping horizontal to floor – raise your top leg as high as you can and lower.

5. Telly tone up – do the lunge, squats and side raises whilst watching your favourite soaps or in the ad breaks: We all have time to train if we want that Pippa Middleton behind badly enough!

Follow all of these tips and you’ll soon have a posterior everyone will be jealous of!

Join Challenge today and get your first 3 months half price!*

Hurry, offer ends soon!

Contact Chloe on 01279 503503 for more details.

*Terms and conditions apply.

Not only will family exercise improve the heath of your loved ones, it will make exercise more fun and at the same time develop stronger connections between all of you. With a little creativity, you can find a way to make it work for everyone.

So how can you get your family moving in a way that’s fun and doesn’t feel like a punishment?

First, decide what level of participation your family is ready for. If your entire family is committed 100%, you could go as far as setting up a family Olympics. If it’s a struggle to get your family to do anything together, starting out small might be the better option.

Here are some easy ways to reach that goal together.

Teach them a lesson

You may simply focus on educating each of them about the benefits of exercise—in a smart way, but bombarding them with stats each morning as they come down to breakfast might not be the best option.

Walk to school

Lace up your walking shoes and join the kids for a brisk walk to and from school each day.

Check out physical participation video games

So you’re probably thinking, ‘why do I want my kids to be playing video games when I’m trying to reduce their amount of playing time?’

It might be hard to stop them from playing these games completely, so why not find a more active alternative that they can engage in such as the Nintendo Wii. People have the ability to play tennis, bowling, baseball, skateboarding, snowboarding and much more!

Plant a garden

Whether you choose fruit and vegetables or just some pretty flowers, get the kids involved in an organic gardening project. They’ll get some brisk exercise digging, planting and weeding. Then the whole family can enjoy the fruits of their labour with fresh produce and cut flowers.

Walk the dog

Treat your dog to daily walks that include the entire family.

Equipment

Buy small pieces of equipment to keep around the house. Then make some fitness rules: Exercise during commercials every time you watch TV; stretch before bed each night. Purchase a few inexpensive items (skipping rope, resistance bands, stability ball, and dumbbells) and rotate them through the house on a daily basis.

Get to the playground

Muscle-strengthening exercise doesn’t mean just weight lifting. Take the kids to the playground to swing on the bars or climb a tree.

Most of all-make it fun for everyone! In the process, you’ll teach your children about discipline, goal setting, and the importance of not only health, but also family connection.