With the night’s drawing in on all you fitness fanatics out there, here in the UK there is a lot more of a tendency to spend time your free time in front of the computer, or slouched in front of the TV, well if that’s the case then you really need to watch your posture.

A good posture can really display and show off a good physique, and it’s not something you ought to be thinking about just at home, but a good posture at work is just as important. Remember, a little adjustment often makes a big impact in this “fitness game” and to get, and keep you looking your best read our awesome guide to good posture at work.

You can make some small and slight adjustments to how you sit and stand in the work place and over the hours it will really add up to make a difference in not only how you look, but how you feel!

Well, that's the summer over with, so all of you looking to get fit over the summer! You should be there by now ;)

But lets be honest, it's not like you could have got in a good fitness routine in over the summer by training outside as, the weather has been awful! Where did the summer go?!

Although I suppose that's not a real excuse for a lack of fitness as I'm really quite happy with my fitness gains and disciplining myself in aerobic/cardio fitness department by running home at least three times a week, and just as well but, I actually love to run in the rain! So with winter closing in there's always the gym!

Gyms do get super busy over the winter months but don't let that put you off? Why not train at home? Get yourself some dumbells or some other home gym fitness equipment as you can always squeeze in a 20 routine, and if you're keeping track in your log book, you'll soon see the fitness benefits! Get working out for winter! :)

This evening the 1st world free running championships will be held at the Roundhouse in Camden, London UK.

It's the 1st ever world championship for the sport which was originally developed in France and called "Parkour". With London currently being at the centre of attention in this discipline due to the recent adverts and film work done in the capital city. This has risen the popularity of the sport and organisers have decided to hold the 1st world championships there.

18 different countries from around the world are taking part and the event will showcase the best "free runners" from across the world jumping across railings, over walls, fences and other "urban" obstacles. The sport is based on the principle of getting around the urban landscape in a straight line in as smooth, flowing fashion as possible no matter what happens to be in your way.

In a twist to the regular judging competitions the competitors are actually going to act as the judges themselves to rate one another on skill, creativity, complexity and flow. Eventually the free runner with the best routine in the competition will be crowned "World Champion".

There are many free running and Parkour examples on YouTube.com and there are some professional free runners in the Madonna video "Jump" to give you an idea of what to expect at the free running world championships this evening.

Track your fitness with a long book!

A log book is one of the most vital pieces of gym kit in your home gym equipment arsenal! If you're writing down your sets and tracking everything you're doing both in and out of the gym then you can track your performance gains and increase in fitness levels.

Just simply log what it is you're doing, it's just getting into a habit of doing so and after a week it'll be second nature.

A log book is good for tracking what you've done, but also, it will inspire you to keep up your routine and track your goals. You can see what you did in past sessions if you've felt bad, or good afterwards and you can target why and what perhaps you've done differently.

You can log your weight levels and exercise repetitions, session length and aerobic activities. All in all a log book is one item you should always carry about if you're serious about fitness, weight loss or getting into shape.

Many people that knew I used to swim have commented on the swimmers bodies at the Olympic Games, but it’s not as easy to get as toned as that without some hard work!

But if you want a toned body like a swimmer.... you’ve got to do laps like a swimmer.... all year long. That's the bad news for those who get bored after one length of the local swimming baths.

When I used to swim when at university I swam 60 thousand meters a week which was 9 x 2 hour swimming sessions. Michael Phelps is reported to do 80 thousand meters a week! Since this amount of meterage I’ve managed to keep fit through running and general aerobic activity while maintaining my high metabolism, but you needn’t be swimming 24/7 to get fit...

The good news is that you can get toned and fitter through Aerobic exercise!

Aerobic Aerobic Aerobic!

If you can keep up a steady routine of 30 minutes of aerobic exercise at least 3 times a week and eat healthily then you’ll notice physical and fitness improvements after 3 weeks. There is no need in hitting the gym daily to get bigger without the aerobic exercise as you’ll be bulking up without seeing the difference underneath. Shed the fat and you’ll look much, much fitter.