Why Wow…

I’m too old…

I’m too big…

Could I do it, I haven’t done any exercise for years…

These were questions that I heard last month from a lady I will call “M” and after following her journey through her first wow camp I felt I should write a little something.  Let’s face it there are probably others of you out there may have the same questions.

At 60 years of age, not having exercised in at least 10 years and weighing just shy of 18 stones “M” was a little reluctant to embark upon her first wow camp. She had wondered about doing one for the past few months and was aware of the success Her Fitness and Wow Camp have helped some of their members achieve.

“M” decided the only thing left to do was try.

Every camp is tough (this is why our ladies gain such fantastic results in both strength and stamina, not to mention developing firmer and fitter bodies) but the exercises we perform have adaption’s and you work at your own level regardless of what GI Jane is doing by your side, we are a team and we bring each individual through the exercise session TOGETHER.

“M” did her first session and of course got a serious dose of DOMS afterwards. She started by performing the exercises in the easiest way she could and although the running and jumping around proved to be more challenging in the beginning “M” found she had amazing core strength.

Progression came each and every week and “M” was feeling the benefits of the exercise combined with the chew pan more and more each day.  Some of her statements were…

“I have the shakes, is that normal?”

“I think I might be sick”

“I can’t believe how much energy I have”

“I feel like I’m not wobbling quite as much”

“My chest feels firmer”

My personal favourite “I know I am only 5 foot 2 but I feel 10 feet tall”

Women are amazing and ultimately when we put our mind to it we can accomplish great things,

As a woman watching another woman I was inspired,

As an instructor watching a client it was motivating,

As a daughter watching her mother… So Proud. Well Done “MUM”

The idea to ‘switch off’ probably started to kick in around November when the shops put up their decorations and start selling festive goodies. Christmas parties start around this time as everywhere gets booked up early and once you have had once mince pie that’s it, you continue until you have had so many in January the thought of another makes you feel ill.  No time for exercise  Late night shopping and cold weather entice you away from the gym to the more exciting surroundings of Christmas lights and music and special offers.

Gyms and fitness classes are down on numbers but not to worry as New Year is coming and they can always rely on the boom of sales and memberships. It is predictable.

The consequences?

So you have had some great nights out, fabulous parties and no doubt it is showing around your waistline. You have eaten and drank what you wanted for weeks now and enough is enough.  Perhaps you didn’t feel comfortable in your party outfits and yet again have vowed next year will be different.  So what is your New Year Resolution?  Are you going to repeat cycle again?  Before you begin the process again take some time to think differently.

Before you join the GYM start new CLASSES, take up a new activity or start a new DIET, have a quick think back to last January.

Are you about to do what you do every year? Insanity: doing the same thing over and over again and expecting different results. – Albert Einstein

Do you join a gym or class and go at every available opportunity for the first few weeks and then real life gets in the way?  Do you try that new diet that restricts you calories and becomes impossible to sustain so you end up back at square one none the wiser?  Here are my top ten tips for having a successful year and being healthier and in the best shape of your life by Christmas 2012.

Pace yourself – a regular session once a week EVERY week is more realistic to sustain. You can add more sessions when you develop a routine or if you find yourself with some free time. With busy lives and family commitments there may be little time left for YOU.     Consistency is key to getting results so make an appointment for your exercise. Put it in your diary as you would any other appointment. Exercising should be high on your list along with dental checks and hair appointments!     Set a goal – be clear about WHY you are exercising. General terms such as ‘lose a bit of weight’ or  ‘get some definition’ are easily forgotten. Be certain why you are going to invest time and money and decide exactly what you want. Do not limit your beliefs as to what you can achieve.     Visualise – now you know what you want to achieve, see it in your mind. Visualise yourself in that wedding dress or on the beach as you would love others to see you!

Do something different – If you are always looking for the same result every time you start a new fitness regime it doesn’t make sense to take the same approach every time. After all it didn’t work for you last time did it?     Do something you can’t do – to make real changes that you never thought possible you are going to have to work for it. It is when you challenge your body it is forced to change, so it doesn’t make sense that if you are on your feet all day a brisk walk is going to get big results.     Get expert advice – enlist the help of a fitness expert. Choose someone with a track record of helping clients get results. Ask to see proof and testimonials and question them on their level of knowledge and experience. Check they have insurance and look for passion in their eyes as they tell you how they can help with your goals.

Don’t give up – Ok life got in the way and you skipped your sessions for a few weeks. Revisit your goals and visualise your results.

The hardest part is finding the motivation to exercise again so just simply GO! Being back in the environment with like minded people may be enough to spur you on.     Eat well – you cannot exercise and eat what you want. Food is fuel for your body and what you eat will determine how well you can exercise. Make sure you eat enough calories from fruit, vegetables, nuts and seeds. Keep your foods as natural as possible and drink lots of mineral water.     Rest and Recovery – When you exercise your body the results come from the rest phase following the exertion. The harder you work the longer your muscles will take to recover. Expect some muscle soreness as your body adapts to the new exercise regime.

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Winter weight gain isn’t just an urban myth. Research has shown that most of us could gain up to 11lbs during the Christmas Period.

“There’s good evidence that people put on weight over the winter,” says dietitian Sian Porter. “The more overweight you are, the more you tend to put on. And the most worrying aspect of this seasonal weight gain is that the pounds tend to stay on. People don’t seem to lose the extra weight.”

The three main reasons that people put on weight in the winter are lack of physical activity, comfort eating and over-indulging at Christmas….come on we’ve all been guilty of it after all it happens just once a year right?? But we end up paying for it for months after

Cold weather and shorter days make it harder to exercise outdoors,…and harder to leave the house to make the way to the gym/class etc…. so it’s easy not to do any exercise over winter. If you’re not outside as much, there’s more time and temptation to reach into the kitchen cupboard for high-calorie sweet snacks, such as biscuits and cakes…to make you feel better

Then of course there are the festivities that surround Christmas….parties, work nights out….and the temptation is ALL AROUND us! A couple of days of parties and over-eating now seems, for some, to be six weeks of over-doing it

So what’s the solution? Here are some simple ways to avoid winter weight gain.

1. Stock up your kitchen cupboards

Keep your store cupboard stocked with staples such as cans of tomatoes, spices, beans and pulses, couscous and dried fruit…yes its not the best but hey in Winter…its better than biccies and cakes. By doing this, you’ll be able to create a quick and nutritious evening meal, such as a lentil or vegetable soup or stew, at short notice. You’ll save money and avoid the temptation to order a high-calorie takeaway…..sound good??? It’s a win-win

2. Move more When the outside temperature drops, it’s easy to give up on outdoor exercise. In winter, we stop doing  outdoor activities like short walks and gardening. But reducing the amount of physical activity you do is one of the biggest contributors to winter weight gain.

Cold weather and shorter days don’t mean you have to abandon exercise completely. Instead, rearrange your schedule to fit in what you can.

A brisk walk can be revitalising after being indoors with the central heating on…stuck behind your computer desk with artificial lighting….and it’ll also help boost your circulation. Put on some warm clothes and jog/walk around the neighbourhood or start a snowball fight with the kids.

Most leisure centres have heated swimming pools and indoor tennis and badminton courts. If you’d rather stay at home, buy some dance or workout DVDs, and always walk up the stairs at work rather than using the lift.

These little things can make all the difference when it comes to avoiding that weight gain over winter

If you’re exercising after dark, keep to well-lit areas and wear bright and reflective clothing. Ideally, exercise with a friend, but always tell someone where you’re going.

Avoid listening to music while running outdoors. Not hearing what’s going on around you can make you vulnerable.

If rain or ice is making exercise dangerous, do it another day. The weather might be better tomorrow, but an injury could take weeks to heal.

More energy

Regular exercise will make you feel more energetic, which should make it a little easier to get out of your warm bed on cold, dark mornings.

Your body’s defences will also benefit. There is some research suggesting that moderate exercise can strengthen the immune system, thereby reducing the risk of coughs and colds.

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If the shorter days are affecting your mood, being active can improve your sense of wellbeing.

You may be tempted to eat more during the colder months. Exercising will help you manage your weight better and keep your body in shape.

3. Drink smart It’s important to consume hot drinks throughout winter as it will help you keep warm. However, some hot beverages are high in calories. Milky, syrupy coffee shop drinks and hot chocolate with whipped cream can add a lot of calories to your diet. A Starbucks medium caffe mocha, for instance, contains more than 360 calories. Stick to Herbal, Fruity Teas……Also, limit your alcohol intake as much as possible.

4. Get your winter greens

Eating a wide variety of foods ensures you get a range of nutrients, including vitamins and minerals. Don’t get stuck eating the same food every day.

Look out for root vegetables, such as swedes, parsnips and turnips, and winter veggies such as cauliflower, Brussels sprouts, kale, Broccoli, Spiniach and artichokes. They’re filling as well as nutritious so will help you to resist a second helping of trifle…..plus they are FULL of amazing health benefits such as reduced Fat around the Hips & Bum

5. Sleep!!

During the Winter you may find you want to/do sleep more, probably because the bed is so warm and comfy….but don’t worry its your body’s way of catching up on any Sleep Debt it may have (although saying that don’t be late for work!) Get to bed before 10:30pm….an you can lose weight too oh yes….its all about balancing out the Cortisol (stress hormone) in the body….so get to bed before 10:30pm!!