To enter collect tokens in the Cardiff Blues match programme at the home games during January 2005. Token one is published today in the Blues v Ospreys programme, token 2 at the Blues v Ulster Heineken Cup game on 16th January and the final token at Blues v Edinburgh on 28th January.

Programmes are usually available from the club shop after matches, but don't worry even if you only get one token you will receive a free family* pass for every entry (even just one token collect).

So go on, get 2005 off to the best possible start with David lloyd membership, where you can:

Take a refreshing dip in our heated indoor and outdoor swimming pools, relax in our sauna, steam room and spa area, challenge yourself in our state of the art gymnasium, be motivated by others in our group exercise classes, play a game of tennis, squash or badminton, sociliase with friends in our club room and bar area.

There is also an extensive children's activity programme catering for children from ages 4-16, and least of all David Lloyd provide swimming lessons and the biggest junior tennis programme in Wales all at the club.

*don't worry if you have not got a family, the prize will entitle up to 4 persons to free month or day membership. So your winning party can be 1, 2, 3 or 4 adults and you will also still receive the full benefits of the prize.

Here are 20 Top Fitness Tips, to help you to kick start your New Year Fitness plan:
• Be realistic with your New Year's resolutions…try climbing the hill before you tackle the mountain!
• Set yourself small short term goals (eg. lose 1lb this week) - you are more likely to achieve these than focusing on the long term goal.
• Getting the results you want does not have to mean training 7 days a week-as little as 2 sessions per week can make a difference.
• Try something different in the New year such as a class you have never taken before. Variety is vital for achievement of goals and more importantly for enjoyment.
• Even if you can't get to the gym, think outside the box - you could go for a run or do a body weight workout at home-it all counts!
• Your training sessions do not always have to be an hour or more, a short sharp 45 minutes is just as effective!
• Set yourself positive, results-oriented goals.
• Don't overdo it in the New year trying to lift too much weight, remember if you have had some time off then you may need to reduce the intensity slightly.
• If you are looking to lose weight, then the best way to do it is to combine cardiovascular training with weight training as weight training boosts your metabolic rate.
• Finding it hard to motivate yourself, then why not try Personal Training and achieve those goals even faster!
• As well as relieving stress, exercise will also have a more long term effect on energy levels as the bodies reactive processes become more efficient.
• Make sure you keep up your daily intake of water - you should drink at least 2 litres a day especially when exercising.
• Avoid faddy diets in the New Year, stick to a healthy balanced diet and you can't go wrong.
• Every little counts - take the stairs or get off the bus one stop early!
• Avoid high sugary cereals, try porridge instead. It will leave you fuller for longer.
• Try training with a partner, it always helps to have somewhere there to motivate you.
• When you fancy something to nibble on be prepared, have a piece of fruit or some nuts at the ready.
• Try substituting dried fruit instead of sugary sweets.
• Remember if you are watching those calories, try clear spirits instead of dark or beers as these contain less calories.
• The key to achieving any goal is to enjoy what you are doing, so stick to things you enjoy doing and you will reach that goal…

Contact David Lloyd today:

DAVID LLOYD LEISURE CARDIFF
Ipswich Road, Roath, Cardiff, CF23 7AQ
Telephone - 029 20 46 00 46
Email: sales.cardiff@whitbread.com
Website: davidlloydleisure.co.uk