Hi. I am on a mission to try to help as many people as I can in Dorset improve their fitness levels, by providing easy to follow, safe fitness advice.

In articles one and two I discussed the benefits of exercise on all round health and wellbeing – exercise is good for us on so many levels and we all know we should be doing some! The fitness mission articles are here to help you get some exercise.

All the articles are archived so if you a beginner or would like to catch up you can click here to start at the beginning and progress through each article as the exercises get more challenging and the programmes harder. Please join in and make getting and staying fit your mission too.

In this edition, Fitness Mission Five is going live with some dynamic exercise video tips to get your fitness levels boosted before Christmas.

In addition to the video workout, here are a few simple tips to help you get through the festive season, without feeling like you should be squeezing down the chimney instead of Santa on Xmas eve.

Pre-Xmas munching can rack up to a whopping 3,000 EXTRA calories – PER DAY!

The following four treat items total almost 1000 calories - mince pie without cream 289, large flavoured latte 320, four Quality Street 157, small glass mulled wine approx 190, and I haven’t even started on the savoury items!

Being honest, I openly admit that I could and would easily tuck into more than four unguarded Christmas chocolates if they were left under my nose. What about you?

Here are my ideas to help limit the damage:

• Start a pre Christmas food diary - it can help you stay on track.

• In the workplace position yourself well away from any treats.

• Eating more slowly and chewing food can aid digestion and satiate hunger.

• Politely ask friends and family not to buy you lots of tasty consumable gifts and avoid stacking up early on bogof deals to save for Xmas, or if you do buy early get a trusted friend to hide them for you, if you know that the goodies will miraculously disappear before Santa has been.

• Try to avoid Xmas parties that you don’t need to be at. Pick carefully and avoid drinking too many calories by filling up with water between drinks.

• Exercising on at least three days a week in the Xmas build up will boost your metabolism helping burn off the festive calories faster.

• Start exercising now – in only three weeks you can build an exercise habit, so you could be in full swing before 2014. Try a fitness mission workout on Boxing Day to keep the habit alive!

• Stress can inhibit weight loss! One easy way to avoid extra stress in 2014 is to think twice before overspending on Xmas gifts – set a budget and stick to it.

I hope these ideas help you plan for a healthier finish to 2013 and kick-start you into taking some fitness action before 2014.

Now for the workout. The main workout video features some demanding exercises and if you doubt your fitness level I would recommend either using one of the earlier fitness mission workouts or attempting the exercises slowly and with caution.

Remember all exercises carry risk and if you have any contra-indicatory factors or are unsure of your health you should consult your GP. If you feel unwell, experience dizziness, chest or joint pain then stop exercise immediately and seek assistance.

Use the warm up below as these exercises require flexibility, skill and strength and may push you harder than you realise.

These videos contain general ideas for fitness and healthy living, but they are  not intended to be a substitute for informed medical advice for you as an individual. You must take personal responsibility for your own safety and well-being. Performing exercises can pose a risk to the exerciser, so before exercising check any equipment you are using is in good condition and be sure to know your own limits. You should consult a doctor if you have any questions regarding your health or the suitability of any fitness programme.

Workout options: To start with, try 20 to 30 seconds of each exercise at a slow pace with a 30 to 45 second break. Or try a two or three set approach with a 45 second break then move on to the next exercise.

When you are competent in all the exercises you could try and put them together in a fast paced circuit with short breaks between the exercises, complete one full round and then rest for 90 seconds.

The fitter you get the longer you perform the exercises and the less you rest – adjust the timings as required to suit your own fitness levels. The exercises below are tough so please ensure you have warmed up and start off steadily.

After you have finished and cooled down using some gentle marching on the spot use the video below to stretch off 

I had a great time filming this workout with the Daily Echo and hope you enjoyed it as much as me.

I will not be writing now until after Xmas (28/12) where I will be covering goal setting for the New Year along with turkey busting workout to give you a pre NYE fitness hit. I hope you have enjoyed my articles – if you have please, share them with friends using social media and don’t forget to catch me on Twitter or Facebook at the addresses below.

I hope you have an amazing Christmas, with laughter, fun, friends and family with some regular exercise to keep all the amazing food in check.

Remember if you need a one-to-one exercise expert or want to join a fitness group then check out my website and don’t be afraid to get in touch.

Stay fit, and have a very merry Christmas.