So, it's March. The novelty value of the gym has worn off and, as usual, you're meeting yourself coming back.

You're feeling guilty because your gym direct debit is coming out every month and you're not getting value for it. Cos you're not going.

Too busy and you even feel guilty if you take time out to go...the kitchen windows are FILTHY and the spectre of Spring Cleaning is leering at you like the ghost of Jacob Marley...

Take a deep breath....
Relax...

And tell yourself that time to exercise is not a luxury but an absolute necessity.

Your body is a marvellous machine and exercise is what it craves.

Exercise makes your heart and lungs work better. Makes your muscles (yes,you DO have some) toned and sleek.
Uses up your fat stores. Makes your eyes bright and your hair shiny. And where your body goes, your mind will follow...

You'll feel revitalised, full of energy and ready to take on the world. Truly. And it doesn't take much. Here are some ideas:

1. Try a gym class.

There's lots and lots of them. It doesn't matter tuppence if you don't know the moves -
you'll burn the calories just hopping and skipping to the music! And everyone is incredibly friendly...
including the instructor. It's not like gym at school!

2. Go for a walk in the fresh air.

Stuff the ironing. If you're at work, walk for 10 mins before you buy a sandwich.

3. Park the car at the far end of the ASDA car park

4. Use the stairs at work instead of the lift.

Quicker if you work at Hull Royal Infirmary!

5. Go for a swim. Or try Aquaerobics....surprisingly good exercise

Just 20 to 30 mins three times a week will make a difference.
Go on, give yourself permission to feel better. Be a Shirley Valentine!!

Carol Bartram
(Dip.PT,IIHHT)

Personal Trainer
Massage Therapist

In This issue:

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Mad as a March Hare?

Myths are not just limited to old time storybooks, or the children's fiction section at the library. Myths also exist in the fitness world, and have led people to practice some habits, which may not be as healthy as they believed them to be. Here are three common fitness myths that pop up on a regular basis in the fitness world.

Myth 1. If I'm not sore, I didn't work out hard enough

The self-suffering adage "No pain, no gain" simply isn't true.
You should be sore for only the first few days of a new exercise routine, because your muscles aren't used to the activity.
In fact,if you exercise consistently, feeling sore means you've overextended yourself — you've gone above and beyond where you need to go, and it makes sense to take a day off.

Myth 2. Weight lifting will make me bulk up.

Even if you wanted to get bodybuilder-type muscles, a woman's genes make it nearly impossible.
Women don't have the testosterone that men do to build those muscles, so unless you're very muscular to start with, or you're taking steroids, you don't have to worry about bulking up.

On the contrary, weight training is one of the best ways to stay slim. Strength training burns calories post-workout, and as you build muscles, you burn more calories throughout the day. Muscles work miracles on your metabolism. For every pound of muscle you add, you automatically burn an extra 35 to 50 calories a day.

1. Don't cut calories too much when trying to shed pounds.

National studies have shown that most people try to lose weight by consuming too few calories.
Cutting calories to fewer than 1,200 calories a day, however, may be sabotaging your effort to lose weight.

If you don't feel satisfied, you're going to cheat. Also, it undermines your vitamin intake of such important nutrients as magnesium, zinc, B vitamins and folic acid.
If you want to lose weight, up your calories to 1,200 and be satisfied with slower weight loss but longer-lasting results for a healthier you.

2. Move More.

Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk your dog; chase your kids; toss balls with friends, mow the lawn.
Anything that moves your limbs is not only a fitness tool, it's a stress buster.
Think 'move' in small increments of time. It doesn't have to be an hour in the gym or a 45-minute aerobic dance class or tai chi or kickboxing. But that's great when you're up to it.

See you next month.

Carol

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