This Blog is for All You Older Couch Potatoes. Ha Ha

So you would like to feel fitter than you are now? We can help you.

So let's give it a go!

Michelle and I can steer you through it.

Wear comfortable trainers, and loose clothing, like T-shirts and tracky bottoms. Also you need a plastic bottle for water. Most gyms have chilled water on tap.

Start off doing twenty minutes brisk walking everyday Monday to Friday.
In the Second week, find out where your local Gym is, and join it. Check out the fees, ask if their are any Special Offers available? Newcomers can get special rates. If you don't ask you don't get.

You will have to take an induction course at the Gym. This is to show you the equipment that you will be working with. Also the Safety Features of each piece of equipment.

Do not be put off by other people working out . Just remember that they had to start somewhere just like you. If in doubt just ask. You will soon make friends.

When you first start, take it easy. If you feel tired as you will, just stop. Come back to the gym tomorrow. Your body has to get used to exercise, and it will. Just enjoy. Workout every other day like Monday, Wednesday, and Friday.
One of the first failings is that people try too do to much in the first couple of weeks. Then give it up so wasting the money that they have paid in Gym fees. It takes time to increase your fitness. You are made of sterner stuff than that? Yes!

Food and Calories and Common Sense

Let's think about food. To maintain a healthy body you need to eat a balanced diet. When you burn off 1000 calories in the gym, but you eat 3500 calories a day, there are a possible 500 calories surplus. So the body stores this and you become over weight.

Lets talk about portions. Different families eat smaller or bigger portions which have been programmed in by their parents and relatives. So let's try and standardise the size. A tennis ball size is good, also a pack of cards for size and shape. Try and stick with these.

Michelle says that ladies should take measurements say bust, waist and hips once a week when you first start in the gym. As your body gets used to exercise the inches will start dropping off. Your weight will come off later.

Give yourself a target weight. Don't be to ambitious. You will know when you have reached your Ideal Weight and Fitness. Don't snack between meals or in the evening when you are watching television.

This is not a diet but new way of life. Drink plenty of water, and change your tea and coffee to decaffeinated, you will soon get used to the slightly different taste. Caffeine hinders water retention, because it's diuretic.

Don't forget the five a day fruit and vegetables. Try and cut out the butter and the spreads. I toast bread till it's like biscuit, and eat it dry or just a little jam.

Do not train on a full stomach. Michelle and I eat a good plate of cereal (not sweet). Use grape fruit or a bananas to enhance the flavour

Time in the gym? Don't do too much just get pleasantly tired. Go with a friend, and time will fly by.

An ipod or mp3 player will help to past the time. Just Enjoy.

Aches and pains

Lets talk about how to avoid Injuries, and minimise them. As our bodies get older we lose the elasticity that we had when we were younger. So a way of dealing with this, is to do stretching exercises before we start in the gym. By doing these they will help to avoid aches and pains. An other Prize of regular exercise are Endorphins which your body produces with regular work outs in the gym. Endorphins are addictive, and set you up for the rest of the day giving you a sense of well being. Your friends and family at home will envy you and your new found confidence and fitness. The down side is that if you stop exercising for any length of time, your fitness will decrease.

So make the gym and the food programme part of the rest of your life.

Lets talk about clothing and trainers. Michelle will point you in the right direction on things like sports bras, choosing the correct one for you is essential. You will need two sets of t-shirts and shorts and bras. Do not buy cheap trainers, or your feet will suffer. With trainers you get what you pay for, so buy well known brands. They know from professional athletes which are comfortable and wear well.

Dehydration is something else that can cause you problems. Sweat or perspiration from ladies (Ha Ha.) causes dehydration which in turn causes niggling pains and aches. Always carry a drinking water bottle with you. Most gyms will provide you with cool fresh water from special drinking fountains.

Stress

Can we talk about stress?

As already mentioned, with exercise the body produces Endorphines which help to relieve stress.

Endorphin is the bodies own way of making it's own morphine. This puts you in a good mood for the rest of the day.

If it doesn't happen for you straight away don't give up. It takes a little time to kick in. Just go and eat a bar of chocolate says John. Ha Ha

If the Stress is not going away, then may be exercise is not for you. So just stop.

Your well being is paramount to Michelle and I. Try to give exercise a fair go.

Carry on doing 30 minutes brisk walk everyday. Also follow a healthy diet. Cut down on large portions, and you will soon be in good health.

So good luck from Michelle and I. If you have any comments post them to our blog

Michell's views on ladies exercise problems.

If you suffer from depression and anxiety, one of the best things to do is go to the gym. Make your self go, and try to take a friend with you. The help you get from the staff and the people you meet will change your life. The Endorphins that the body produces helps you in the fight against depression. You are not alone, lots of other people have been there.

Exercise for you if you get pregnant?

Only do this if you are already fit and have been in the gym previously. Consult you Doctor and your Midwife for advice. After morning sickness I was able do walking on the tread mill and use the cross trainer. No running, sit ups or weights. In later stages I turned to swimming, which help to keep the weight down.

Sports Bras are a must when exercising. Good support is essential if you want keep your figure and who doesn't Ha Ha.

I was able to buy good ones from Aldi, for £4.99. both Medium and High Activity bras. In the sport shops, they can cost you up £25, so shop around.

So go to it ladies and take care. Just enjoy Michelle. ps. I know that this blog is for older ladies but you never know, like I didn't Laughs out Loud.

How to be Calm and get rid of Stress

Mixing with highly stressed people will make you feel stressed. On the other hand mixing with calm people if you can, will leave you feeling calm. Also try doing something to help yourself, even if it's only blowing bubbles if it makes you relax.


Look at your food intake. Are you eating snacks that promote stress? Eating sushi and fruit will make you more relaxed. It's as simple as that.
Start every journey ten minutes early by arriving early you will not be stressed out and have time to relax so will be calm and collected when you get there. Just try it.