It is advisable not to eat at least 2-3 hours prior to training to avoid getting a stitch. Make sure to be well hydrated before your class and to have plenty of water with you during your class. Drinking water after your work out is as important as during, so don’t forget to drink plenty of water!

As the evenings get darker, make sure to wrap up well and wear appropriate clothing for your class. Breathable Layering is the key to training outdoors. Wear a few light layers and add or remove them as you need them. 

We recommend wearing a base layer (a skin tight lycra based top available in all sports stores). Over this you can wear a sports top (Polyester is better as it wicks moisture away from the skin). Then at the end of the class, you can take off the wet outer layer and put on a dry one over the base layer for your journey home. The Base Layer will have wicked the moisture away from your skin so you won't feel a chill.

REMEMBER: Avoid clothing with high Cotton content as cotton holds on to moisture which will give you a chill.

Image: How wicking works with a base layer

Top Tips for Winter Training:

• IF YOU HAVE ANY PHYSICAL REASON THAT YOU CANNOT EXERCISE, PLEASE INFORM AN INSTRUCTOR AT YOUR OWN DISCRETION BEFORE THE CLASS COMMENCES
• ALWAYS WEAR HIGH VISIBILTY CLOTHING WHEN TRAINING IN DARK AREAS. AVOID WEARING DARK CLOTHING.
• ALWAYS LEAVE YOUR TRAINING AREA WITH SOMEONE. NEVER LEAVE A LOCATION BY YOURSELF IF IT'S DARK.
• ALWAYS EXERCISE AT YOUR OWN PACE
• REMEMBER: IT’S NOT A COMPETITION AND EVERY MEMBER IS AT A DIFFERENT FITNESS LEVEL
• IT’S MORE BENEFICIAL TO DO EACH EXERCISE CORRECTLY AND SLOWLY RATHER THAN INCORRECTLY AND QUICKLY!
• WHEN RUNNING OR JOGGING - FIND A RHYTHM AND STICK TO IT. BREATH IN THROUGH THE NOSE FOR ONE SECOND AND BREATHE OUT FOR TWO WHEN RUNNING. FOCUS ON DEEP BREATHING AND AVOID SHALLOW BREATHING. MAKE SURE TO HOLD THE SHOULDERS BACK SO YOU ARE NOT RESTRICTING YOUR LUNGS.
  
• WHEN DOING CIRCUITS, KEEP AN EYE OUT AT THE NEXT STATION FOR A REMINDER ON HOW TO DO IT
• ALWAYS KEEP MOVING THROUGHOUT THE HOUR
• WHEN EXERCISING - YOUR MIND WILL GIVE UP BEFORE YOUR BODY WILL!
• IF YOU JOINED WITH A FRIEND, AVOID PARTNERING UP WITH THEM - GET TO KNOW OTHERS IN THE GROUP WHILE YOU'RE HERE
• YOU WILL BE STIFF AFTER THE FIRST FEW CLASSES - BUT STRETCHING IT OUT AFTER EACH CLASS AND WHEN YOU GET HOME ALWAYS HELPS
• AND FINALLY: HAVE FUN!