Tips

Below are our top tips for making BMF even more enjoyable and rewarding than it already is, with advice on clothing, footwear and nutrition.

• Ask: All the Instructors are professional Personal Trainers or PTI's, with a huge amount of knowledge and expertise, so if you want advice on anything to do with fitness and nutrition just ask.

• Running Shoes: Running shoes are no longer just pumps. They are well made and designed for the different ways people run. Change them at least every 6 months, old or incorrect trainers can affect your kness, hips and lower back. Try Run or the Jog Shop, both are listed in the Directory page.

• Trail Running Shoes: A really good idea for footwear is to get a pair of trail running shoes. The increased grip and support will improve your performance in all weathers.

• Nutrition: Never reward yourself for doing exercise with food. You will inevitably reward yourself with rubbish food and you can undo an hours session in about 2 minutes by eating poorly. Buy something nice to wear or pamper yourself by calling Mel for some beauty treatments, details on the Directory page.

• Fitness: When getting fitter the emphasis is on quantity, you should be aiming to do 3-5 sessions per week. Once you are in the Greens the emphasis is on intensity, so you should be aiming to do 2-3 hard sessions a week any others should be gentle.

• Bras: A good sports bra will transform your training. Sports bras work on the principal of compressing the bust close to the rib cage for maximum hold and minimum movement. www.lessbounce.com

• Clothing: The best clothing to wear for BMF sessions in winter include running trousers (Ronhill Tracksters), a long sleeved base layer (Helly Hansen Lifa Top) and a t-shirt. If it is really cold all you need to add is a hat and gloves. Fleeces and sweatshirts will make you too hot no matter what the weather.