*loosens belt a notch or two

Santa may be back in the North Pole, but he's left most of us with some unwanted presents after the Christmas season. 

After weeks of complete negligence (it's ok - we're in the exact same boat) the time has come to get the fitness/health regime back on track. But what's the best way to go about it?

As always, gym attendances will spike like crazy with people wanting to burn all the badness out of themselves, but Dermot and Dave's fitness expert has a couple of pointers on how to ease yourself into it. 

Personal trainer Ronan Murphy, who is owner and manager of TonedFit Gym in Howth (also of TonedFit.ie), says that although the January fear is real, the key to recovering your physique is not rushing into it for, "you're just gonna shock the body and get sick". 

He goes on to explain how 45min sessions are enough to get your pump on but they must focus on compound movements advising us to, "concentrate on different variations of the movements then you're golden". 

And when it comes to the nutrition aspect, it's really all about cutting back on the excess goodies you've (we've) been devouring and aiming to get more protein into your diet. 

Ronan also gives his professional opinion as to whether newfangled weighing scales are of any benefit or not. This comes after Dave getting Dermot one for Christmas. 

Every Monday, we dedicate a section of the show called Mind Yourself Now to help our listeners with any well-being issues they may have. 

Check out Ronan's advice in full by pressing the play button in the image at the top of the page.