Do you want to move forward with your fitness in 2014? It might be a case of carrying on from a positive 2013, or perhaps you want to put the excesses and fitness failings of the past year behind you? To get ready for the next chapter, look at where you've gone right as well as where you've gone wrong.

Does a sound mind really relate to you having a sound body? Does a flexible body equal a flexible mind? According to a recent study there may be some real truth in this, with findings suggesting that exercise may enhance your creative thought processes.

Are you the sort of person who dances through life or do you tend to shuffle along at a slow pace? Well dance is a high-energy way of really changing your life. Dance classes can get your body moving to the rhythm of fitness and inspire a more energized approach to life.

It might still be November, just, but the New Year is fast approaching and rather than try and change your lifestyle for the better on the first day of January, why not plan ahead? In the final few weeks leading up to the end of 2013 make it the season to make positive change and get ready to start 2014 with some new, healthy improvements.

While much of the Western world might be getting fatter, there is definitely societal pressure to keep fit and stay in shape. If you fail then the result is feeling a failure and this can lead to a spiral effect down toward a bad diet and lack of activity.

It's nearly Halloween and while you might want to spook other people when you're out trick or treating, you don't want to scare yourself if you are leading an unhealthy lifestyle. Instead, why don't you add to the festive holiday fun with a healthy Halloween rather than an unhealthy horror story if you're not looking after yourself or leading the lifestyle that you should be.

Are you still partying like it's 1999? If you "get" this song reference then perhaps it's a sign that you've been enjoying the overindulgent side of life for quite some time now! Are you a graduate of the Class of '99, and still reserving your weekends for drinks and socialising?  Is the last of your youthful energy being spent on dancefloors rather than in gyms? Then perhaps it's time for a bit of a lifestyle change.

High intensity training (HIT) was developed as a technique for building strength and potentially size through using weights. High intensity interval training (HIIT) is a variation on a theme and designed to really get your cardio system going with short, intense workouts that bring the muscles to the point of fatigue.

We're always being told that exercise invigorates your whole body and really releases energy, giving you a new lease of life. What it can also do is help you nod off. Not because you are bored of course, but because working out has long been touted as an antidote for insomnia, or at least worthwhile in the pursuit of a restful night's sleep.

The concept of exercise is not complicated. It involves movement of your body, or physical activity to expend energy and improve your health and fitness. However, what workouts really work and how, is a little more complex. In reality there's a lot of new understanding about exercise that is both exciting and changing the way people keep fit.