Christmas is coming and Richard Callender can get you fit for the festive season.

Fitness expert Richard says: "Health & fitness is vitally important because it affects every facet of your life from work to personal relationships, your mental health to your physical well being and adds life to your years and years to your life.”

And he is here with his Callender girls, Amy Patterson, 23, Julie Pennell, 37, and Michelle Kemp, 39, who all want to shape up for their Christmas parties.

Here are some exercises to get you started.

Thighs & bums - Side squat with shoulder raise/press

Standing with feet together you step out wide and drop down low whilst raising the resistance (bottles or weights) to shoulder height with arms to the side, alternate that with shoulder presses where we press the weight above the head as we squat. (Works your thighs, glutes, inner thigh, shoulders and heart/lungs) and perform for one minute x 3 times, 3 times a day, for 1 week.

Upper Arms - Tricep kickback

Leaning body forward so your chest is parallel with the floor you have the resistance in your arms and elbows tucked into your sides (arms at 90degrees), extend and straighten arms until you feel triceps contract and return to orginal position. Perform for 15reps x 3 times, 3 times a day, for 1 week.

Tummy- Abdominal isometric hold

Lay on your back, put one leg in the air and place your hands behind the knee and clasp tightly. Push the leg forward so it raises your body off the group and then let go and hold. Keep chin facing ceiling and keep breathing and perform until failure x 2 times (one each leg), 3 times a day, for 1 week.

Traffic lights for nutrition

Red (Steer clear) - Carbonated soft drinks, fried fast foods, energy drinks. fatty red meats, desserts, ice cream, doughnuts, alcohol, white/brown bread, fried foods, microwave meals.

Amber (limit) - Flavoured water and fruit juices, processed meats, diluted fruit juices, whole-wheat bread, added sugar cereals, low fat dairy based desserts, processed meals, savoury biscuits, popcorn, crispbreads, organic peanut butter.

Green (Eat as much as you like) - Water, fruit smoothies, wheat free bread, fruits, vegetables, quorn and meat alternative based products, oats, soya based desserts, fish, chicken, turkey, lean white meats.