Top tips from friends and staff of Goodlife Health Clubs.

Paul Harragon's Tips

League legend and TV celebrity Paul Harragon may have hung up his footy boots, but keeping fit is still his top priority. Here are some of his tips for maintaining your health and fitness.

"Make the time and keep fit now. Don't wait for ill health to motivate you. If you're looking to change your body shape, approach a nutritionist and talk to your trainer or a fitness instructor to get the right advice."

"Increase your willpower by linking up with friends. It makes exercising easier and more enjoyable."

Workout with Williams

Globetrotter and TV presenter, Tom Williams, has made keeping active a way of life. "It's about maintaining my core strength and balance rather than having a washboard stomach." Even when he's shooting for The Great Outdoors, Tom maintains his routine at hotel gyms or with a jog. "Running is a good way to get out and explore. When I was in Memphis I went for a jog down by the river and it turned out to be the world-renowned Mississippi!"

Bonus Moves with Elka Graham

Swim star Elka Graham recommends wrapping up a cardio workout with some resistance training. Add sets of tricep dips (for toned and taut upper arms), push-ups (for great shoulders and a strong midsection) and lunges (for lean thighs and a jiggle-free bottom).

Child's Play with Michael Klim

Olympian Michael Klim knows that "it's hard to find the time to keep fit and maintain your waistline when you've got kids." His advice? "Remember that even a walk around the block is better than nothing."

Pump up and tone up

Karina, our BodyPump instructor at Holland Park, knows how hard it is to stay motivated during the winter months. Her tip? "Try a group fitness class. The music is fun and the instructors are friendly and motivating, plus you'll get a fantastic workout... There's no quicker way to tone up."

Beat the winter blues

Just 30 minutes of exercise, three times a week, can beat the winter blues. Regular exercise improves your immune system, helping to ward off colds and flu, and releases endorphins, the chemical in your brain that improves your mood and makes you feel great.

Mix It Up

Jody Durkin, club manager at Caloundra, knows that variety is essential to maintaining your fitness through winter. "You need to mix things up a bit so you don't get bored and so you keep getting challenged. As long as you're challenged, you'll keep coming to the gym, even if it snows!"