Just a little note to start the week off... a TV programme that I recorded last week and watched over the weekend... "Extreme parenting with Jo Frost" TV's very own supernanny, of whom I am a big fan. (I love no nonsense women.) Besides coaching parents with totally un-controllable children, Jo also took this feature length episode to address a few other issues to do with parenting and one of them was childen's perception of what was acceptable weight-wise. Jo's experiment involved a test group of children, all female, aged 6, 9 and 12. With each group she photographed the girls in leggings and a t-shirt, then showed each child their real image with 6 other digitally enhanced images that showed them up to 3 sizes smaller or 3 sizes fatter then they were. When Jo discussed the results with each child, nearly half of them who chose a much skinnier version of themselves when asked which image they liked the best. This, right down to the children as young as 6 showed an amazing awareness of body image which really concerned her. She was worried that some of the children thought that painfully thin was a good thing. In group discussions she then found generally negative attitude towards pictures of overweight people. She was then interested to find that a number of the girls had parents who were outwardly obsessed with their weight. Surprise surprise, kids whose mums whinge, whine and vocalise their own weight issues tend to pass on the nervosa. Kids pay attention! I was fascinated by it. Applause for these kids, some of them really young, for recognising what's healthy and what is not - but fear that indeed, too much endorsement of the mega-thin in our society can indeed have affect. I am not however a mum, and I don't really feel qualified to start any debate on this.
To the point then - what I do want to discuss is the other result of the photo images these girls were shown. As discussed above, the girls were asked WHICH image they liked best of themselves (i.e. what size) THEN Jo asked them which image/size they thought was the true original, un-doctored image. In so many cases, these little treasures were picking an image one, two, even three sizes bigger then themselves. This REALLY fascinated me. It says a lot about what we think about our own body image. I think many women and girls across the spectrum would have been picking those bigger size images no matter what age.
I am beginning to think we always THINK we are bigger then we are. I know in my case, and in the case of my ridiculously fit and perfect baby sister Posie, this is true. My negative perception of my curvier, heavier bits (plus the fact I look DOWN at my hips and thighs from above) leads me to feel like I am much bigger then I actually am. Baz Luhrmann in his infinite wisdom said 'you are not as fat as you imagine' and I agree.
Maybe it's time for a little self doctrination about our sizest issue towards ourselves! It's a very Oprah/cheer leader cliche to say but if you respect your size your confidence will show through. But if it's a mantra we/you/I need then so be it! Perhaps it's just time to stop looking at other women on the street and wondering if 'I look like that in skinny jeans too'...
So this week, your/my/our challenge is to get positive about your body. Cover what you know. Dress in what you know suits you, in a style that suits your height, age and size and let yourself start to believe that you do look better then you think. I am calling for all of us this week, to GIVE OURSELVES A BREAK. Just for a few days, let's all try and follow Baz Lurmann's advice and believe that we are not as fat as we think we are. There might be a few straighter backs and higher heads this week and that would be great! Nowt wrong with a bit of confidence I say! Go get 'em ladies!!
Sunday, February 28, 2010
Saturday, February 27, 2010
Thought you might like to see this...
Alter-ego the Bingham girls' dad took exception to Georgie's thesis on the "pig gene" - very funny!
Refrence georgie’s komments, you gurls kan’t spell for tofey. Its Pig Jean. J-E-A-N. As far as I kno, Gene is the amerikan spellin for a girlie name used by blokes. Strange people, the Amerikans. An you can’t get the order of the words rite either. Its Jean Pig, not the uther way round. Next time I’ll sue. Still, I agree holehartedly and sympathise with the problem. I can smell fude at 500 paces an am only happy if I’m feedin my face the hole time, otherwise I’m miserable and sit around an grunt an fart. I’m so big I can’t even get into a big gurls blouse anymore an even if I struggle into my frilly dress I know my arse looks so big in it I don’t even bother to ask. If I’d been sittin in seat 66e on the Miama flite harf my arse wud have been in seats 66d an f as well. They make me buy two seats on flites now, but they don’t give me dubble porshuns of fude. Bastards. It’s a skandal.
Keep up the gud werk.
Jean Pig
Refrence georgie’s komments, you gurls kan’t spell for tofey. Its Pig Jean. J-E-A-N. As far as I kno, Gene is the amerikan spellin for a girlie name used by blokes. Strange people, the Amerikans. An you can’t get the order of the words rite either. Its Jean Pig, not the uther way round. Next time I’ll sue. Still, I agree holehartedly and sympathise with the problem. I can smell fude at 500 paces an am only happy if I’m feedin my face the hole time, otherwise I’m miserable and sit around an grunt an fart. I’m so big I can’t even get into a big gurls blouse anymore an even if I struggle into my frilly dress I know my arse looks so big in it I don’t even bother to ask. If I’d been sittin in seat 66e on the Miama flite harf my arse wud have been in seats 66d an f as well. They make me buy two seats on flites now, but they don’t give me dubble porshuns of fude. Bastards. It’s a skandal.
Keep up the gud werk.
Jean Pig
Thursday, February 25, 2010
ZAR - something for the weekend - Lentils Special!
Well, you could never describe me as a vegetarian. I am a carnivore through and through. Pulses are however another way of eating protein and varying your diet. I would personally eat this at lunchtime because they are higher in carbs than traditional proteins. You could eat this within a salad or underneath a piece of fish.
Braised lentils
250g brown lentils (prepared according to instructions on bag)
1 red onion finely chopped
2 sticks celery finely chopped
2 cloves garlic, grated
10g butter
1 tsp olive oil
Tbsp fresh thyme
Makes at least 4 serves
Heat butter and olive oil over a medium heat in a heavy bottomed pan. Sweat off onion, celery and garlic. (Sweating veg is when you cook in pad with lid on; this way it softens and keeps moisture in). After about 5 mins, add thyme and cook for about a minute. Add lentils and season with salt and pepper. Turn the heat down and just heat through. You won't need to cook for too long, otherwise the lentils will just turn to mush - they are already cooked.
Carbs 27g, Protein 16.4, Fat 1.2g
I've used dried lentils in this recipe, they are higher in protein than tinned. Very easy. 2 cups of water to 1 cup lentils. Bring to boil and simmer for about 20 mins until liquid has disappeared.
If you've bought a bunch of thyme for this recipe like I did, dry the rest to use at a later date. Lay the thyme out on a piece of kitchen paper and leave to dry for a few days. Take leaves off the branches and put into an airtight container.
Braised lentils
250g brown lentils (prepared according to instructions on bag)
1 red onion finely chopped
2 sticks celery finely chopped
2 cloves garlic, grated
10g butter
1 tsp olive oil
Tbsp fresh thyme
Makes at least 4 serves
Heat butter and olive oil over a medium heat in a heavy bottomed pan. Sweat off onion, celery and garlic. (Sweating veg is when you cook in pad with lid on; this way it softens and keeps moisture in). After about 5 mins, add thyme and cook for about a minute. Add lentils and season with salt and pepper. Turn the heat down and just heat through. You won't need to cook for too long, otherwise the lentils will just turn to mush - they are already cooked.
Carbs 27g, Protein 16.4, Fat 1.2g
I've used dried lentils in this recipe, they are higher in protein than tinned. Very easy. 2 cups of water to 1 cup lentils. Bring to boil and simmer for about 20 mins until liquid has disappeared.
If you've bought a bunch of thyme for this recipe like I did, dry the rest to use at a later date. Lay the thyme out on a piece of kitchen paper and leave to dry for a few days. Take leaves off the branches and put into an airtight container.
Wednesday, February 24, 2010
ROSIE gets fierce on your ass (as they say stateside) NO EXCUSES!!!
So, I may be many things but a pushover I am not! Many people have busy, busy lives... okay, so now that I'm a stay at home Mum I certainly have much more time than I used to but way back in the days, before I was a personal trainer I worked a regular office job, which involved commuting three hours per day and, more often than not, arriving home 14 hours after I had left for work. Don't hate me or think I'm some sort of exercise freak (okay, so I am a little...) but I would still manage to exercise 6 days per week. Saturday's I would play hockey for my club, Thursday nights were training nights. Monday, Tuesday, Wednesday and Friday mornings would see me out at 5.15 am with a head torch on and a run - 20-45 minutes, depending on whether it was sprints or just a steady state run. Sunday? A much needed lie in!
So - I'm afraid those excuses don't wash with me! Of course everyone has their days when exercise is just simply not going to happen - I'm no saint! However, if exercise is important to you you should fit it in. It's YOU time and that's oh so important these days. We know what it does - decrease stress, help you unwind, it's good for the heart & lungs not to mention the whole body, helps maintain or reduce body weight plus all those other things we hear about day in day out. Here's some tips for not giving in to the easy option!
Set your time
So, I'm a routine gal. I know some of us aren't but it's so important to schedule exercise. Most of us are so busy the day just disappears and suddenly it's bedtime. Write in your diary (that's so old school!) or your planner the times you are going to exercise; treat them like any other appointment and stick to them. You wouldn't just miss a doctor's appointment, would you? Don't do the same to exercise.
Rain or shine
Whether you exercise indoors or outdoors, when it's cold and dark it's harder to get out. When I used to go running in the dark, I would just get dressed and go without looking out of the window; when I opened the front door and it was raining, windy and dark, there was no point going back to bed because I was up and dressed. You'll feel so much better for going out.
Get a buddy!
If you workout with a friend you're SO much more likely to make the gym. You'll feel bad letting them down and (hopefully) vice versa which means when you both actually find yourself there you'll exercise. Plus it's a great way to catch up with our pal and by the time you've chatted for an hour the workout has finished!
Be organised
Keep your gym kit in the car, make sure you've eaten - all these little things make such a difference. If you're going to the gym on the way home from work, you've got your kit, you're not starving hungry; there's no excuse except you making those excuses!
MAKE the time
That old one... "I don't have the time". It's almost the same as "the dog ate my homework, sir". Do you sit and watch telly in the evenings? Or sit and surf the net? Of course. Everyone does - it's their relaxation time. Just half an hour of exercise will make that relaxation time so much more worthwhile. Whatever you do in the day that wastes time, use it to exercise.
You don't need equipment
Many people are under the mistaken belief that you need membership to a fancy-nancy gym - what a load of tosh. An exercise DVD (costing less than £10); an exercise band (£3), stability ball (£8), trainers (they don't have to be the best make). Use bottles of water for weights. Sky TV even have some exercise channels dedicated to fitness which run "classes" 24-7, you can do them in the comfort of your own home.
Remember... the bottom line is we all KNOW how good we feel after exercise. About 2 minutes into a workout, the majority of the time you are so glad you made the effort. Remember how those endorphins feel after you've worked out? That's what you need to remember when you're spinning out the excuses next time!
So - I'm afraid those excuses don't wash with me! Of course everyone has their days when exercise is just simply not going to happen - I'm no saint! However, if exercise is important to you you should fit it in. It's YOU time and that's oh so important these days. We know what it does - decrease stress, help you unwind, it's good for the heart & lungs not to mention the whole body, helps maintain or reduce body weight plus all those other things we hear about day in day out. Here's some tips for not giving in to the easy option!
Set your time
So, I'm a routine gal. I know some of us aren't but it's so important to schedule exercise. Most of us are so busy the day just disappears and suddenly it's bedtime. Write in your diary (that's so old school!) or your planner the times you are going to exercise; treat them like any other appointment and stick to them. You wouldn't just miss a doctor's appointment, would you? Don't do the same to exercise.
Rain or shine
Whether you exercise indoors or outdoors, when it's cold and dark it's harder to get out. When I used to go running in the dark, I would just get dressed and go without looking out of the window; when I opened the front door and it was raining, windy and dark, there was no point going back to bed because I was up and dressed. You'll feel so much better for going out.
Get a buddy!
If you workout with a friend you're SO much more likely to make the gym. You'll feel bad letting them down and (hopefully) vice versa which means when you both actually find yourself there you'll exercise. Plus it's a great way to catch up with our pal and by the time you've chatted for an hour the workout has finished!
Be organised
Keep your gym kit in the car, make sure you've eaten - all these little things make such a difference. If you're going to the gym on the way home from work, you've got your kit, you're not starving hungry; there's no excuse except you making those excuses!
MAKE the time
That old one... "I don't have the time". It's almost the same as "the dog ate my homework, sir". Do you sit and watch telly in the evenings? Or sit and surf the net? Of course. Everyone does - it's their relaxation time. Just half an hour of exercise will make that relaxation time so much more worthwhile. Whatever you do in the day that wastes time, use it to exercise.
You don't need equipment
Many people are under the mistaken belief that you need membership to a fancy-nancy gym - what a load of tosh. An exercise DVD (costing less than £10); an exercise band (£3), stability ball (£8), trainers (they don't have to be the best make). Use bottles of water for weights. Sky TV even have some exercise channels dedicated to fitness which run "classes" 24-7, you can do them in the comfort of your own home.
Remember... the bottom line is we all KNOW how good we feel after exercise. About 2 minutes into a workout, the majority of the time you are so glad you made the effort. Remember how those endorphins feel after you've worked out? That's what you need to remember when you're spinning out the excuses next time!
Tuesday, February 23, 2010
ZAR - On my feet all day, but fuelling myself the right way!
When I talk about my daily diet, I mean my diet in terms of my nutritional intake. We all know that diets are no good for you. It's (boringly) about changing your life to embrace new eating habits - the lightbulb moment. When I realised I could never again eat the way I used to I was initially horrified and then as time went on, excited, liberated and empowered.
Most people would consider what I eat on a daily basis very boring. I find it easy to eat similar things everyday, mainly because I really like what I eat but also because I know that it's the right amount for me.
I eat 3 main meals per day and 3 smaller meals/snacks per day approx 2-3 hours apart. Just a quick note, this is not for everyone but it works incredibly well for me.
Porridge (70g rolled oats)
100ml skim milk
1 cup tea
2 small skim lattes
400g fruit
100g low fat yoghurt
Tuna (150g) salad including 1 hard boiled egg
1 piece special mixed grain bread topped with tomato
Weight Watchers soup
Chicken/steak/lamb/pork/fish (approx 200g)
Salad with balsamic dressing
As well as this I have a few basics that I try to stick to
- No soft drinks except the odd diet coke - don't drink your calories
- Restrict alcohol. I'm not a huge drinker so I find this pretty easy. Maybe make a decision not to drink during the week?
- Eating carbs in the first part of the day, if your really want pasta then have it at lunchtime
- Avoid takeaways - you really don't know what's in it. Cook your favourite takeaway at home, if you're craving it and make it healthy
- Avoid processed food where possible. Cook from raw - so much better for you and then you're in control
To be entirely honest, I'm good most of the time. I certainly have my moments (last friday a muffin and a brownie later, I was gutted after having such a good week). But I was really focused and stuck to my daily intake during the time I was losing weight. I find now that I have lost it, I can maintain it without being quite so strict. I still keep it in my mind that I can't go back to the bad habits I used to have.
Luckily, after a while you begin to feel so great, it's not so hard to do. At the beginning you will crave all the things you used to eat because they are probably full of sugar which is very addictive. Remember, stick with it - this is not a diet but a new healthy way of life....never go back.
Most people would consider what I eat on a daily basis very boring. I find it easy to eat similar things everyday, mainly because I really like what I eat but also because I know that it's the right amount for me.
I eat 3 main meals per day and 3 smaller meals/snacks per day approx 2-3 hours apart. Just a quick note, this is not for everyone but it works incredibly well for me.
Porridge (70g rolled oats)
100ml skim milk
1 cup tea
2 small skim lattes
400g fruit
100g low fat yoghurt
Tuna (150g) salad including 1 hard boiled egg
1 piece special mixed grain bread topped with tomato
Weight Watchers soup
Chicken/steak/lamb/pork/fish (approx 200g)
Salad with balsamic dressing
As well as this I have a few basics that I try to stick to
- No soft drinks except the odd diet coke - don't drink your calories
- Restrict alcohol. I'm not a huge drinker so I find this pretty easy. Maybe make a decision not to drink during the week?
- Eating carbs in the first part of the day, if your really want pasta then have it at lunchtime
- Avoid takeaways - you really don't know what's in it. Cook your favourite takeaway at home, if you're craving it and make it healthy
- Avoid processed food where possible. Cook from raw - so much better for you and then you're in control
To be entirely honest, I'm good most of the time. I certainly have my moments (last friday a muffin and a brownie later, I was gutted after having such a good week). But I was really focused and stuck to my daily intake during the time I was losing weight. I find now that I have lost it, I can maintain it without being quite so strict. I still keep it in my mind that I can't go back to the bad habits I used to have.
Luckily, after a while you begin to feel so great, it's not so hard to do. At the beginning you will crave all the things you used to eat because they are probably full of sugar which is very addictive. Remember, stick with it - this is not a diet but a new healthy way of life....never go back.
Monday, February 22, 2010
GEORGIE - The PIG GENE
Anyone who has struggled with their weight or yo-yo’d around from porker to 'happy-with-it' like I have, will know that ‘dieting’ (or starving as I like to call it) does NOT work. Taking on crazy impractical food programs that you’re clearly never going to stick to long term do not work. Changing your eating habits gradually until you are getting your fill of healthy good food and finding a balance really does! It isn’t rocket science but that doesn’t mean it is easy either!
Rosie and Zar and I have all looked at the issue of diet (the ‘what you eat’ not ‘starve yourself’ use of the word diet) repeatedly on Bingham Girls and the discussion will continue from here to infinity - what I wanted to discuss on today’s blog is the issue of how, when and why we eat. There are issues that can be much more key to the calories you put in your body - and I know more about this then most... Mummy Bingham has brought us girls up on the healthiest fodder you could ever imagine, so there was actually NO reason for me to ever struggle with my weight. We have, from the tiniest age been so well stuffed and educated on healthy eating that we KNOW what our bodies need to be fit and healthy (thanks mum) but in my case, it was taking a look at how much, why and how I eat that really made the difference for me and made me understand why I yo-yo.
Some people eat when bored. Some people eat to ease pain or misery. I have what my mum and I have nicknamed ‘The Pig Gene’. Nothing is ever enough. When I have finished breakfast I am already thinking about what I can eat for lunch. When I go to bed I am thinking about what I will eat tomorrow. Gym workouts are driven by thinking about what I’ll eat afterwards. Put a plate of anything in front of me and the self control goes out of the window. Bread basket in restaurant is my mortal enemy as I can’t ignore it. I don’t look at a plate of food and think ‘gosh that’s a big portion, half of that will do’ I eat it all. Hence what will now be known as ‘Superbowl gate’.
The answer? If you have the pig gene, it’s about keeping temptations away. I have finally learnt that NOT giving in to the pig gene is very rewarding. It’s hard work but the principle is simple. Here are a few tips that I hope will help!
- Say no to the restaurant bread basket.
- If you can’t resist a mountain of chips, don’t order them! i.e. Get steak and salad. I also found a good way to get around this was to nick a few chips of my long suffering boyfriends plate . I can have a few but they aren’t mine so I can’t scoff them all. (Yes men, we know you hate it but it's better then us pigging out and porking up.)
- Keep your cupboards bad food free
- Eat slower, chew more.
- Stop eating after 5 minutes and don’t pick up your fork again for 5 minutes and you’ll KNOW when you’re full which helps.
- Identify the time of the day when you are most hungry and try and have a healthy snack an hour before your hunger peak to avoid wolfing down your meal.
- When eating at home, I would help myself to half the portion size of what my partner ate in the case of pasta, rice, bread or heavy carbs. If I was still hungry half an hour later I would have seconds. (I would never need it!)
- Find yourself piggy snack replacements and have them on hand. Healthy options like fruit, seeds, some nuts - I even opt for the individually wrapped Giradelli dark chocolate pouches as I can stop at one with them ( a whole bar is just an invitation to dig in!)
- Just an observation but its really hard to be ridiculously gluttonous with proteins. I simply can’t over do it on steak or chicken or fish. But I can easily overeat bread, pasta and pizza. I avoid these foods in the evening especially when I seem to be most hungry.
The feeling of satisfaction I get from leaving some food on the plate when the portion is too big is a real sense of achievement. I didn’t pig out!! Hoorah!! I am winning!
Occasionally I find myself going through piggy phases. I do have to be careful not to slip back into bad habits. Just like a good change in WHAT you eat has to be for life, a good change in HOW you eat also has to be too. If I find myself having a few piggy days, as opposed to the odd pig out (like Superbowl) then I remind myself that if I go on for a week or two, that will mean a few kilos. And I stop.
In short -
If you eat for a REASON - i.e. food is a crutch,
or
You eat for NO good reason i.e. you are a pig like me
then take steps to combat your particular problem. Hope this helps! We are not alone!!
Rosie and Zar and I have all looked at the issue of diet (the ‘what you eat’ not ‘starve yourself’ use of the word diet) repeatedly on Bingham Girls and the discussion will continue from here to infinity - what I wanted to discuss on today’s blog is the issue of how, when and why we eat. There are issues that can be much more key to the calories you put in your body - and I know more about this then most... Mummy Bingham has brought us girls up on the healthiest fodder you could ever imagine, so there was actually NO reason for me to ever struggle with my weight. We have, from the tiniest age been so well stuffed and educated on healthy eating that we KNOW what our bodies need to be fit and healthy (thanks mum) but in my case, it was taking a look at how much, why and how I eat that really made the difference for me and made me understand why I yo-yo.
Some people eat when bored. Some people eat to ease pain or misery. I have what my mum and I have nicknamed ‘The Pig Gene’. Nothing is ever enough. When I have finished breakfast I am already thinking about what I can eat for lunch. When I go to bed I am thinking about what I will eat tomorrow. Gym workouts are driven by thinking about what I’ll eat afterwards. Put a plate of anything in front of me and the self control goes out of the window. Bread basket in restaurant is my mortal enemy as I can’t ignore it. I don’t look at a plate of food and think ‘gosh that’s a big portion, half of that will do’ I eat it all. Hence what will now be known as ‘Superbowl gate’.
The answer? If you have the pig gene, it’s about keeping temptations away. I have finally learnt that NOT giving in to the pig gene is very rewarding. It’s hard work but the principle is simple. Here are a few tips that I hope will help!
- Say no to the restaurant bread basket.
- If you can’t resist a mountain of chips, don’t order them! i.e. Get steak and salad. I also found a good way to get around this was to nick a few chips of my long suffering boyfriends plate . I can have a few but they aren’t mine so I can’t scoff them all. (Yes men, we know you hate it but it's better then us pigging out and porking up.)
- Keep your cupboards bad food free
- Eat slower, chew more.
- Stop eating after 5 minutes and don’t pick up your fork again for 5 minutes and you’ll KNOW when you’re full which helps.
- Identify the time of the day when you are most hungry and try and have a healthy snack an hour before your hunger peak to avoid wolfing down your meal.
- When eating at home, I would help myself to half the portion size of what my partner ate in the case of pasta, rice, bread or heavy carbs. If I was still hungry half an hour later I would have seconds. (I would never need it!)
- Find yourself piggy snack replacements and have them on hand. Healthy options like fruit, seeds, some nuts - I even opt for the individually wrapped Giradelli dark chocolate pouches as I can stop at one with them ( a whole bar is just an invitation to dig in!)
- Just an observation but its really hard to be ridiculously gluttonous with proteins. I simply can’t over do it on steak or chicken or fish. But I can easily overeat bread, pasta and pizza. I avoid these foods in the evening especially when I seem to be most hungry.
The feeling of satisfaction I get from leaving some food on the plate when the portion is too big is a real sense of achievement. I didn’t pig out!! Hoorah!! I am winning!
Occasionally I find myself going through piggy phases. I do have to be careful not to slip back into bad habits. Just like a good change in WHAT you eat has to be for life, a good change in HOW you eat also has to be too. If I find myself having a few piggy days, as opposed to the odd pig out (like Superbowl) then I remind myself that if I go on for a week or two, that will mean a few kilos. And I stop.
In short -
If you eat for a REASON - i.e. food is a crutch,
or
You eat for NO good reason i.e. you are a pig like me
then take steps to combat your particular problem. Hope this helps! We are not alone!!
Sunday, February 21, 2010
ROSIE - JUST DO IT!! (But follow this guide first)
So many people are daunted by exercise, and not surprisingly; it's a whole new world. Gyms are full of people lifting heavy weights, doing wierd and wonderful exercises classes, all seemingly confident and lithe in their lycra. Working in a gym makes, it makes me so sad to see new members put off by not knowing what to do when the rest of world seem to!
Below are a few pointers to help you if you're feeling daunted by starting out.
* Check your health
If you have any underlying medical conditions, it's always best to check with your doctor before you start. It may sound drastic but if you're unsure it's best to seek advice.
* Start slowly!
I'm assuming in this article that you're a REAL beginner; a couch potato, pizza eating, beer swilling slob may not come into it but never been in a gym and your activity level is low. So, start walking! It's so simple and FREE! You need nothing, just some comfy shoes; plus a dog helps if you feel a bit aimless. When I was pregnant with Jack I walked our dog Jessie every day, twice a day until the day I had him and I swear it helped me maintain my fitness.
* Don't rush it
This leads on from my previous point. So many beginners make the mistake of trying to "go for a run". Within minutes they feel knackered, breathless, sweaty and possibly a stitch. You have to train your body to run... If you really are desperate to, try walking for a minute and running for a minute. It may not seem like much, but keep this going for 20 minutes and you've run for 10 minutes! Not bad for a first attempt. When this starts to feel easier, walk for 1 minute and run for 2. Keep increasing and before you know it you'll be running for 10 minutes with no walking. I would say that in my experience this is the most fundamental point for increasing fitness AT ANY LEVEL: take it a stage at a time.
* Seek help
If you are a member of your gym you should automatically get an induction when you join. Don't let the gym staff blitz you with jargon and scare you off totally. There should be several members of the fitness team; if you find yourself staring at some blond bodybuilder who is supposed to take you through your induction, don't be embarrassed to ask for someone who may be more in tune with your needs. Ask questions, don't be dazzled with "gym talk". This induction is for YOU, not for the gym staff to show off.
* Personal training
Most people thnk personal trainers are only for the rich and famous. Not true! Many personal trainers give free sessions as an incentive to win clients. Don't be embarrassed to use them! For an hour you should get a chat with a trainer and their expertise to help you achieve your goals. You may find that even a session once a month will keep you on the straight and narrow. So, sessions are expensive but SO worth it, and no, I'm not trying to sell my trade! Many trainers may let you train with a friend which will help with the cost.
To sum up, I've said it before ad I'll say it agin... don't rush it. You have all the time in the world and you don't want to put yourself off by doing too much too soon.
Below are a few pointers to help you if you're feeling daunted by starting out.
* Check your health
If you have any underlying medical conditions, it's always best to check with your doctor before you start. It may sound drastic but if you're unsure it's best to seek advice.
* Start slowly!
I'm assuming in this article that you're a REAL beginner; a couch potato, pizza eating, beer swilling slob may not come into it but never been in a gym and your activity level is low. So, start walking! It's so simple and FREE! You need nothing, just some comfy shoes; plus a dog helps if you feel a bit aimless. When I was pregnant with Jack I walked our dog Jessie every day, twice a day until the day I had him and I swear it helped me maintain my fitness.
* Don't rush it
This leads on from my previous point. So many beginners make the mistake of trying to "go for a run". Within minutes they feel knackered, breathless, sweaty and possibly a stitch. You have to train your body to run... If you really are desperate to, try walking for a minute and running for a minute. It may not seem like much, but keep this going for 20 minutes and you've run for 10 minutes! Not bad for a first attempt. When this starts to feel easier, walk for 1 minute and run for 2. Keep increasing and before you know it you'll be running for 10 minutes with no walking. I would say that in my experience this is the most fundamental point for increasing fitness AT ANY LEVEL: take it a stage at a time.
* Seek help
If you are a member of your gym you should automatically get an induction when you join. Don't let the gym staff blitz you with jargon and scare you off totally. There should be several members of the fitness team; if you find yourself staring at some blond bodybuilder who is supposed to take you through your induction, don't be embarrassed to ask for someone who may be more in tune with your needs. Ask questions, don't be dazzled with "gym talk". This induction is for YOU, not for the gym staff to show off.
* Personal training
Most people thnk personal trainers are only for the rich and famous. Not true! Many personal trainers give free sessions as an incentive to win clients. Don't be embarrassed to use them! For an hour you should get a chat with a trainer and their expertise to help you achieve your goals. You may find that even a session once a month will keep you on the straight and narrow. So, sessions are expensive but SO worth it, and no, I'm not trying to sell my trade! Many trainers may let you train with a friend which will help with the cost.
To sum up, I've said it before ad I'll say it agin... don't rush it. You have all the time in the world and you don't want to put yourself off by doing too much too soon.
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