Dr Abby Holden, inspired by some great times in recent 10km runs, has stepped up the exercise commitment and headed to the gym for some personal training.

Abby was put through her paces by personal trainer and valued PCC client Jackie Ashdown who works out of Soho Gyms. For more information you can email Jackie directly. Originally from New Zealand, she has been a fitness professional for 8 years. Jackie advises her clients with the following information:

The 5 components of fitness
(as outlined in American College of Sports Medicine)

Exercise or 'Playing', whichever way you may like to look at it is essential in our daily lives. We are not designed to be sedentary people, sure relaxation and 'chill-time' is also necessary but so is moving.

1. Cardiovascular Fitness
Represents the ability of the heart and lungs to deliver an adequate supply of oxygen to the exercising muscles. In other words it enables you to run for the bus.

2. Muscular Endurance
Can be described as the number of repeated contractions a muscle or muscle group can perform against a resistance without fatiguing or the length of time a contraction can be held without fatigue. This means you can carry the weekly food shopping home from the supermarket, as the bags drag your arms to the ground- a true test of muscular endurance.

3. Muscular Strength
Is defined as the maximum amount of force a muscle or muscle group can develop during a single contraction. Shifting heavy articles, picking a big load off the ground (including children!) normally requires the body to work as a whole unit to move it safely.

4. Flexibility
Can be considered as the range of movement which can be accomplished at a particular joint. Touch your toes...can you?

5. Motor Skills
The umbrella term of motor skills includes the co-ordination, speed, power or agility required to complete an activity. From running up stairs to kicking a football around the park, if you have poor motor skills it makes life that much harder and less fun!

Whether looking for weight loss, toning, strength, size, general fitness, sport specific fitness, energy, vitality and that all round 'feel-good' factor exercise is the way forward. Combining weight training, cardiovascular training, stretching, relaxation and the right nutrition will set you on the path to a healthy, strong and fit body - one to be happy to live in.