My tips for starting a New Year fitness regime

Photo credit - dariuszman

So, it's 3rd January and lots of people made New Year's resolutions to get fitter, lose weight, be more healthy, yada yada. Obviously, these normally involve starting a new fitness regime. I've started many in my time, and not just in early January, so I thought I'd pass on some tips. Obviously, you can choose to ignore them and it's a long list, but you will have a better chance of keeping it going for longer and seriously improving your fitness if you follow as many as you can. Feel free to add your own tips in the comments at the bottom of this post. Please remember I am not a qualified fitness instructor, this is just what I have learned over the years of being a punter. Some of these are learned from hard experience, some I've learnt from others.

1. Get proper medical advice if you have a condition or an injury that might mean that exercise could be harmful. Do this before you start if this applies to you.
2. Choose activities that you think you will enjoy. There is no point in doing something that you hate, because you will fall at the first hurdle. You can run, take up a new sport, join a gym, go to classes, or workout at home. If you're not sure what you want to do or will like, try a few things out but give each option a good few weeks. No-one is ever good as soon as they start. 
3. If you join a gym, try to get a trial period before signing your life away or pay as you go for a while. Check any contract very carefully as some gyms charge large cancellation penalties. Don't be swayed by fancy facilities at a private gym - council run leisure centres are often cheaper and the staff are normally well trained. They also allow you to pay as you go although memberships will work out cheaper. Don't think that paying lots of money will guilt you into going. That's how fitness clubs make their profits - all the people that pay hundreds of pounds a year who go twice. In total.
4. Get the right equipment. Some people find they are more motivated by buying new fitness gear. You don't need to, but if it works for you and you have the money, do it. There is, however, one piece of equipment where no reasonable expense must be spared - running shoes. Please don't think you can get by starting to run with any old trainers. A trip to any of the sports chains (Yes, you JJB, JD Sports and the like) will not cut it either. Go to a proper shop for runners where they can analyse your gait and help work out the best type of shoes for how you run. If you don't, you risk developing shin splints, which will seriously hamper your progress. Invest in good shoes and the risks are greatly reduced. Definitely worth the money. 
5. Put your workouts or runs or classes in your diary like any other appointment. It takes about 3 weeks to create new habits, so making time for your workout may be an effort at first. So many good intentions fail because people don't make the time. You only need about 3-4 hours week to get started. Putting the time aside to do your workout will help you see yourself as a regular exerciser until it becomes second nature. Home workouts are particularly prone to other distractions. I got round this by doing EA Sports Active's 30 day challenge which recorded what you have done and when so you had to do the workouts. 
6. Consider having a fitness buddy. It works for some - it will help motivate you each other when the going is tough and you're answerable to them if you want to bunk off. Or you could spend your whole time trying to get them to go. Your call. 
7. Start out gently and build up gradually. I cannot stress this enough because it will help prevent injuries and stop you getting demotivated. To get fitter, you need to challenge yourself, but not to the point of pushing yourself too hard. If doesn't matter if your first few workouts feel easy; just make a mental note to run a bit faster, work a bit harder or whatever it is next time. The first few workouts - if not the first few weeks - are for you to find your level. And remember it's your level, not anyone else's. If you really can't keep up, don't try. 
8. Set goals realistically. Particularly true of running, I think - there are plenty of running programmes around which you can follow. Stick to them, don't try to do them at twice the pace. You won't become fit overnight, it will take time to see results. And see point 7!
9. Make sure you get enough rest. When do you think you actually get fitter? Is it whilst you are exercising? It isn't! When you exercise, your body is under stress. When you rest, the body repairs itself and if you've been challenging it with exercise, it adapts to the challenge and you become fitter or stronger at rest. When you're starting out, it's a good idea to rest every other day if you can, but if your schedule doesn't allow it, working out for a couple of days then taking a rest will do. Overtraining gives no time for recovery and can turn niggles into injuries. 
10. Have contingency plans. This particularly applies to outdoor pursuits, like running, which can become dangerous in winter weather, but it could something as simple as your class being cancelled. Have a back up plan so that you can at least have a workout when this happens, especially if the activity is going to be laid off for more than a couple of days. I go back to EA Sports Active on the Wii when a class is unexpectedly cancelled.
11. Listen to what your body is telling you, particularly if you get ill. You will get ill or injured at some point. How you manage it is important to the speed of your recovery. If you get a cold, you can probably still exercise if your symptoms are above your neck and the rest feels fine, but if they are below the neck, it is best to wait until you get better. You can make yourself very ill if you exercise when ill so admit defeat and concentrate on getting better. Same goes for exercising with an injury - rest if necessary and if it's more serious than you first thought, get proper medical advice. Better to miss 1 or 2 workouts to get better than have to miss 12.
12. If you are exercising with the aim of losing weight, try to measure as well as weigh yourself. Keep a record of the measurements and measure regularly but only about every 2-3 weeks. This is because you may find that you lose fat but it not show on the scale. Muscle is denser than fat so it looks slimmer - and believe me, it's a good thing to have more muscle. 
13. Don't expect to lose weight by exercise alone. As I was once told, "you can never outrun your mouth". Watch what you are eating. Some people start to eat more after they have exercised when in truth, particularly at the start, they may not have burned that many calories. My pet hate is someone coming off a cardio machine at the gym saying they've earned themselves a chocolate bar (the calorie count on those things is often way out). You may find may appetite is increased but try not to overdo it. And DRINK! Keeping hydrated may take away the hunger pangs. Honestly. On the flip side, don't starve yourself - exercise needs fuel. 
14. When starting out, or starting back even after a shortish break, you are likely to get achey in your muscles the day after. The technical term for this is DOMS (Delayed Onset Muscle Soreness) and it will pass after 2-3 days. Your body will get better at reacting to the exercise over time but the first few can really hurt. Warm baths or a sauna can help, and if it's really bad, so can painkillers. 
15. Always do a warm up before each workout with some gentle exercise and do a cool down afterwards. Learn how to do a few basic stretches but don't overstretch.
16. Finally, don't expect there to be an exercise that will spot reduce fat from one problem area. It's just not going to happen. 

Finally, let me end by giving you some links to some useful sites or posts: 

jagsfitnessblog.com - written by my friend Jo about her own weight loss and fitness journey. She has written some useful posts on Frequently Asked Questions and Diet and Fitness Myths which are well worth a read.

stumptuous.com - lots of useful advice for all, with a particular slant towards women using weights. 

ExRx.net - a huge free resource with calculators and exercise directories, featuring videos of how to perform each one. 

Strong is sexy

Recently, I've become a member of a gym again, thanks to my husband taking out a year's family membership. It's given me the chance to start going to classes again - something I did regularly for a few years until the children came along. Before I got pregnant, I used to do 4 classes a week. I tried going again between children but never made more than 1-2 classes per week and as the children got older, I tried again a few times more. One of my issues was that one of them would not like being left in a creche.

But now is the time. The children are in school all day and I can make full use of the membership. The same sort of classes I used to do - namely Body Pump and Body Combat - are still offered where we are members, and all I had to do is get back in the habit. For me, it has not been difficult because they are both classes that I used to love.

When I first started going to these classes, I was really unfit and couldn't move for days. Thanks to some home exercising, it has not been like that this time.

In particular, I can feel the progress in Body Pump. For those of you that have never done it, it is a workout using a barbell to music. Each track is designed to target a particular muscle group, and the class is always done in the same order. There is something about me that likes that about this class.

Knowing that overdoing it would only cause injury, I started on the smallest weights possible and decided to listen to my body and how it coped with each track, making a mental note to up it next time if it felt too easy. My first class was 20th October and I've done about 8 classes in total. In that time, I have moved up weights in all the tracks but in some, I have already moved up 3 times, and am ready to go up again for one of those.

In other words, I can feel myself getting stronger. I can see it too. My arms in particular are looking less flabby and more "toned". (It's actually a word I don't like using that much for other reasons but I can't think of a better way of putting it) Bingo wings in particular are much less diminished.

I called this post "Strong is sexy" because I think it is - and I mean in women just as much as men. I know however that lots of people disagree with me. Now, what I am not suggesting that this is the ideal:

Particularly as she has no fat and women look wrong without a small amount of fat to soften their outline. But if you do like that sort of thing, then fine. You go for it.

What I do mean is more like what my friend Jo achieved. Look here for her weight loss pictures. And she achieved that mostly through weight training. Or perhaps this:

I canvassed opinions on twitter the other day and was surprised how negative people were - about women being "strong". Most people felt that a strong woman was a turn off. Most expect strong women to look like the first picture (they don't, that's very rare and I suspect involves taking steroids) or to be stick thin and that's a turn-off.

I don't think it has to be like that. Yes, the woman in the bottom picture has some muscle definition, but she does have a softness to her outline that the body-builder doesn't. Some of that is down to body shape - I am hourglass so always have curves whatever I do. I suspect unless you see a body-builder like in the top picture, you'd never know that a woman does strength training unless she is very thin.

But is it just about the body shape and how a woman looks? Is having physical strength something that men feel threatened by? Certainly, you will find blokes in Body Pump classes the world over loading up the bar because they are damned if they are going to be outlifted by a "mere" woman. The instructor that sometimes teaches me admits he did the same at his first class and nearly did himself a mischief in the process. They seem to forget that Body Pump is about working to your own level - to the level that works you hardest but safely. It damages their ego that a woman could do better. I see blokes struggling or doing downright dangerous things in classes sometimes because of it.

Now, I am a long way from reaching my goals so I'm not about to post pictures of myself in my underwear on this blog. Body Pump is, however, helping me to progress. I like the feeling of getting stronger. It's empowering because it helps me do things. Does it make me feel sexier? I guess it does. All empowerment does and it's just another form of empowerment. I'm not about to take up body-building, spending insane amounts of time in the gym and possibly risking my health by taking steroids. Body Pump makes the building up of bulky muscles almost impossible in women anyway because we don't have the testosterone in the their body. I'll ask to be taken out and shot if I ever do look like the woman in the top picture. If I end up with a figure like the woman in the bottom picture, or Jo, I will be over the moon.  I suspect it might end up being a curvier version of either, thanks to my body shape, but even then, I won't be unhappy. Building some muscle helps to boost your metabolism (because muscle burns calories, even at rest) making it easier to keep the weight off in the longer term. That sounds like a good thing to me too.

So I tell you - strong is sexy. You may disagree with me, and if so, feel free to explain to me in detail how and why it isn't in the comments below because I'd like to know.

This post was linked to the Show-Off Showcase oh The Boy and Me blog for Saturday 19th March 2011. Click the badge below to see more entries. 

An A to Z of the web - courtesy of my browser

Recently, the lovely English Mum started a post called Around the web in 20 clicks listing her top 20 recent reads. I got a mention in Tara's post of the same name, although she actually had 24!

I wondered if I should have a go myself. However, I don't think I could ever choose.  Then I had an idea.....

I am not big on storing things in my browser's favourites. I do favourite some things - mostly long and obscure URLs that point to a particular page that I use from time to time. The rest of the time I just type in the address bar and I often use the auto-complete feature. There are certain sites whose addresses pop up as soon as I type in a single letter because of my regular usage, so I thought I would go through and list the sites that are stored in my browser when I type a single letter into the address bar. There aren't 26 as some letters don't give me an answer but this gives you a flavour of my internet usage habits and where I like to hang out.

And so, I give you my browser's A to Z guide to the web.

A is for A|Wear, an Irish clothing retailer who sell to the UK. I was very lucky earlier this year and won £1000 store credit on their site so I am forever planning what to buy from them. I still have about £300 to go and it's been fun picking stuff, ordering it, and it turning up - all without costing me a penny!

B is for Blog Up North, a blog written by Garry aka himupnorth. We've been twitter buddies for what feels like forever and it is because of him that I started writing (I wrote him a couple of guest posts earlier in the year) which led me to start this blog. Form an orderly queue to thank or complain as appropriate.

C is for Chorley Guardian which shocked me as I really don't read it all that often these days.

D is for Disqus - which you may recognise as my commenting system. I log on to reply to comments so that I don't miss replying to anyone that's taken time to comment on a post.

E is for English Wikipedia's main page - again, I was surprised by this as I don't think I visit too often. I am more likely to access Wikipedia direct to an entry from Google.

F is for Feedburner which creates a blog RSS feed, allowing people to subscribe to my blog via readers or email.

G is for Google, which I guess is not a shock really. I am forever googling pretty much everything.

H is for He Tore A Hamstring, a blog written by Rohan. He writes a lot about sport - in particular Liverpool FC - but also about his life. He writes poignantly about his struggles with depression but also last year, he lost his fiancée Dani and many of his posts are inspired by her, documenting his journey through grief and his enduring love for her. Some of his posts have just blown me away.

I is for (I am) Typecast, a blog by Nickie. A couple of weeks ago on Twitter, Nickie was asking opinions on new blog templates etc and the conversation turned to domain names. The lovely Marylin from Pure Unadulterated Softthistle offered her a free domain. I came up with the name "iamtypecast.com" which turned out to be available and the rest is history. You can read the full story of that night here.

J is for JAG's Fitness Blog, written by Jo. I've known Jo for several years online, mostly from the Handbag  discussion boards. She started her blog to document her weight loss journey in 2009 and lost 50lbs in a little under 6 months. Her posts document what she's eating, how she's training and other details of her life. She is truly inspirational and her blog has a sizeable following.

K is for Kirsty's Gone Bananas blog. Kirsty lives in Florida, although she is half British. She has a daughter who suffers from epilepsy and at the moment, she is blogging about that throughout National Epilepsy Awareness Month. She also hosts the Friday Food Fight, along with her sister Karen who blogs at If I Could Escape and who has recently moved to the UK with her family.

L is for Lancashire Evening Post for which, the entry for C also applies. I don't read it that often but I do look at the news.

M is for my mailbox. Not a lot to see here, move along now.

N is for National Rail Enquiries - and I don't go on trains that often. Still, it's useful to find out train times - the fares bit is rubbish tho.

O is for Ocado. They're the only internet food retailer I will use now as they are so reliable and they rarely make mistakes. I booked my Christmas food shop with them last year and then spent an agonising 8 hours waiting for it to turn up as we were knee deep (ok, ankle deep) in snow and the delivery lorry bringing orders up from their warehouse blew a tyre on the motorway. They got here - but the van got stuck on our road. I don't use them all that often, but it's always a nice treat when I do.

P is for Pizza Hut. Not entirely sure why - although the kids love pizza, we don't go there very often.!

Q is for Quidco. This site allows you to earn cashback on your internet purchases. Liking a bargain, I always check for deals before I buying anything large!

R is for Random.org which is a random number service. I used it to help me draw entries for the competition I ran a couple of weeks ago.

S is for Sticky Fingers, written by Tara. It is, of course, home to The Gallery most weeks so I'm constantly visiting to load pictures or to check the prompt. However, the whole blog is great and unsurprisingly, it has some great pictures too.

T is for The Five Fs blog! Hardly surprising, is it?!

U is for, erm, nothing.

V is for Very Bored in Catalunya. It is a blog about Very Bored and her life as an English ex-pat mum of one in - strangely - Catalunya (northern Spain).

W is for Who.Unfollowed.Me, a tool to discover who has unfollowed you on twitter. I know some people use it and agonise over any unfollows. To be honest, it doesn't bother me unless it is someone I am very close to. I guess I just like to know who has unfollowed me. Sometimes, I do ask people why they have unfollowed if I feel I know them well enough to do so and it is usually a twitter problem. I generally check it 3 times a week although sometimes I forget to do it.

X, Y, and Z are for .... erm, again, nothing.

So, there you go. I think I may have revealed myself as obsessed by blogs, stats, information, saving money and food and possibly retail therapy.  I fear my browser says way too much about me.