Keeping fit in the new year

Set yourself a meaningful challenge for the year ahead.  We’ve spoken to experts about how to get started and make long-lasting lifestyle changes. 

How to challenge yourself to keep fit in 2016

We chat to Fitness guru Dayle Haigh-Smith from OUTDOOR Fitness

What is your advice to get fit and healthy?
Getting fit and healthy is subjective and usually means different end goals for everyone. I believe in the 80/20 rule, 80% good and 20% bad. Set yourself a goal you can attain and make steps forward to achieve that goal and remember to award yourself – my reward is a glass of wine after a run. It’s always hard in the beginning, but once you see a small amount of progress, it will motivate you to continue.

How should people keep motivated? 
It’s a lifestyle change. Take advantage of the people around you. Group classes are good as it keeps you motivated and you are surrounded by like-minded people. You support and push each other and it becomes a community. Before you know it, you start to miss your training time with your friends, and when that happens it’s now a lifestyle and it gets easier and easier.

What is the best type of training that you recommend when undertaking a marathon or something similar?
I see many people pushing too hard and they injuring themselves which puts you on the back foot. Adding cross training into your program is definitely beneficial, especially because it makes you work on your core strength which is the building block of any training. Stretching, which we all know is vitally important, is something that a lot of people overlook.

What are your top five tips for anyone wanting to set themselves a major fitness challenge such as running a marathon? 
1. Start with small, realistic and attainable goals while increasing them gradually.
2. Don’t over do it or push yourself too hard at the start otherwise you will risk injury.
3. Find a group to train with. Motivation in a group is easier and it forces you to get out and train together.
4. Eat a balanced diet and listen to your body
5. Enjoy it! We live in the garden of Hong Kong, so get out there and enjoy the surroundings.

Dayle Haigh-Smith

Where to train:
Yoga B
Barbarah Dudman’s Hatha beach yoga classes include hikes in Sai Kung’s countryside and a vegetarian lunch for $350.
6067 7134,

Warren’s Outdoor Workouts (WOW!)
Warren Warner’s Outdoor Workouts is a runbased program to help you boost your strength, endurance and speed. Sessions are held at Tseung Kwan O Stadium on Mondays and Wednesdays from 7.30pm-8.30pm. $1,500 for 10 sessions.

Bikini Fit
Bikini Fit is a female-only regime which includes full access to six boot camp training sessions a week, educational workshops and face-to-face consultations. Sessions are held across Hong Kong. The 12 week programme costs $795 a week and starts January 11.
2799 9604,

Immersive Fitness – The Trip
Cycle through steep glaciers, space-age cities, and beautiful sunsets in a purpose-built studio with a 270-degree, floor-to-ceiling screen. $50 per session, $500 for a 10 session package for members. $175-350 for non members. Not suitable for people who experience migraines, motion sickness or epilepsy.
18/F, California Tower, 32 D’Aguilar Street, Central, 8200 0032,

Blue Sky Water Sports
Try paddleboarding or SUP tours which cover basic paddle boarding skills like water entry, paddling and board handling. More experienced participants can explore further, and enjoy a wave riding session.
G/F, 60 Sun On Tsuen, Sai Kung, 2792 4938,

Where to train

Calendar of races in 2016:
Jan 17: Standard Chartered Hong Kong Marathon
The biggest mass running event in Hong Kong each year. Successfully held for 20 years, the event now incorporates shorter race distances for those not quite ready to tackle the big 26 miles.

Mar 20: Hysan Healthy Hike & Run
5km, 13km or 21km routes starting in Tai Lam Country Park. Perfect races before the weather gets too hot again for the summer.

May 21: Great Wall Marathon
One of the toughest marathons in the world, this is all about getting to the finish line and taking in the stunning views along the way.

Jul 16: MSIG Singapore Action Asia 50
Sweat it out with either a 10km, 21km or the full 50km in Singapore.

Nov 2016: Everest Marathon
Run sky high at an altitude of 5,184m near to Everest Base Camp in Nepal.

Dec 2016: The North Face 100
This is the Hong Kong leg of a series of North Face 100 races held across Asia. Race in the 50km or 100km starting at picturesque Tai Mei Tuk.

Dec 2016: Vertical Run for Charity 
Race up the ICC for charity and feel the burn of conquering 2120 steps to the 100th floor.
www.shkpverticalrun.comGreat Wall Marathon