"What have you been up to? You look younger," said a former work colleague after I (literally) bumped in to her in the street.

I don't know about younger - but my cheeks certainly are rosy when I come out of the Flamingo after a session with Bernie. It's all down to me puffing and panting my way through a very effective hour of personal training - but if it's mistaken for a 'youthful glow', that's a welcome bonus!

It's week three of my 12-week programme with Bernie and she's upped the pace a wee bit.

Having said that, I'm doing things now that I simply wouldn't have been able to do three weeks ago without collapsing in a breathless heap. That's what I call progress.

We're still doing just 20 minutes of cardio work at the beginning of the workout - and Bernie says that's the way it will stay.

It's all about making the most of your time and 20 minutes is adequate for all fitness levels, as long as you monitor your progress and adjust resistance etc accordingly.

This is good news for people like me, who don't have the luxury of time. One hour is enough to effectively work out and tone every part of your body.

If you know what you're doing.

That's why it's invaluable to have help and advice from someone like Bernie, who knows your fitness level and, in my case, limitations.
With Bernie's help, you can get results even if you're starting from rock bottom like I did.

I'm not a boat person, and I've always used this as an excuse to avoid the rowing machine in the gym. It's right up there with the cross-trainer on my list of things not to do.

But I've gotta do as Bernie tells me, so this week I reluctantly got on to the dreaded rower for five minutes. When you're sitting on the sofa with a cuppa in your hand, five minutes seems like seconds. When you're struggling to keep up the pace on a rowing machine, it seems like years.
After five minutes on the sofa with a cuppa I usually feel lethargic and fat. After five minutes on the rowing machine, I felt out of breath.. but strangely proud of myself.

After a spot of rowing, it was time to walk up a hill on one of the Flamingo's state of the art treadmills. This, Bernie pointed out, was to work the backs of my legs and (surprise, surprise) my bottom. Again, five minutes is enough on this machine if you've got Bernie telling you when to increase the incline and the pace.

Hill-walking and rowing in one week - and it only took me 10 minutes. Miracles can happen!

MOAN OF THE WEEK: Why oh why have Cadbury's brought the Wispa back? As if it isn't hard enough trying to avoid chocolate, they have to resurrect one of my all time favourites!

FIND OF THE WEEK: Alpen Light's Choc Orange bars. Only 70 calories, with a bit of pro-biotic thrown in for good measure. Not as good as a Wispa, but it'll have to do.

BERNIE DORAN is a personal trainer at Flamingo Fitness. To book a session or to find out more, contact her at the Flamingo on 028 2565 9598.
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