Bye Bye Coach Potato

I’ll admit I was leading a very Coach Potato life only a few short years ago. I had many reasons for not being able to be active – I had a full time career, I had a young baby to take care of, I didn’t have time, I didn’t have money... the list goes on.

I had 2 reasons that led me to finally get off my couch and start.

1. My doctor - she told me I needed to incorporate exercise into my routine partially because of my family pre-dispositions to the big three (heart, stroke, and diabetes) and partially because of my blood-work results.
2. Me - I was uncomfortable with my post-pregnancy shape.

So, I started with two goals – I wanted to look better, and feel better so that I could live a longer, and healthier life. Sound familiar?

I needed to step up my activity levels and I ended up joining the local gym in 2004 with my husband. I was shocked to find my resting heart rate was at a very unhealthy rate. My heart rate shot up when I started moving and my husband almost went into cardiac arrest seeing the number. I told myself that I was never going to let myself get to this level again. That was the beginning and I haven’t looked back since.

Fast forward a few years later (in April of 2007) when a nurse checked my resting heart rate and told me it was less than 60 beats per minute. She checked it a few more times, and it was consistently below 60. I was so dumb-founded, I asked her if I was okay. She told me such a low heart-rate was an indication of a very strong heart muscle and is very positive.

If someone told me in 2004 when I joined the gym, that I would in 3 years have the resting heart-rate of an elite athlete, and become a fitness instructor teaching fitness classes, I would have laughed and said “you’ve got the wrong person”. I think I even would have bet a lot of money against it. I never would have dreamt that this was possible, and yet here I am.

If you’re ready to start, just remember to take it easy to start. You don’t have to switch from Couch Potato to Fitness Freak with a 10 step plan including a detailed schedule for food and fitness. There’s nothing more de-motivating than putting together a plan that you can not possibly follow.

Start small and as you achieve, pat yourself on the back, and begin to take bigger steps. Here are some starting steps below:

Physical - start walking

• Get off the bus a few stops early and walk the rest of the way home. Or, park your car furthest away from where you’re going and take a brisk walk.
• Take the stairs instead of the elevator

Mental - start thinking

• Ask for help – tell someone you know and trust what your short term goals are. Brainstorm ideas for how to achieve them
• Think about physical activities you already enjoy, or would like to try and think about how you can incorporate them into your week

Today is a great day to start.

4 Quick Tips for Making Fitness Fun

Fetching helps you and Fido get fitter

Many of us have this misconception that leading a healthy lifestyle with a healthy diet and exercise routine means that there must be sacrifices to be made - from cutting out the fattening foods, to grudging visits to the gym - the word "healthy" has downright negative connotations. With that thought in the back of our mind, it's no wonder that many people struggle with their weight loss goals.

I hear many people who have been prompted into a diet and exercise regime due to scare tactics: “I know of a 41 year old who died of a heart attack and left behind 2 kids” or “my parents are ill and I don’t want to become like them”. These scare tactics only work to prompt your short-term action – they may have gotten you physically into the gym, however, they are a difficult way to motivate you longer term.

If you’re serious about making it stick this time around, think beyond the external factors that drove you to action in the first place, and now focus on the internal factors – focus on the moment and the what you are enjoying right now while you’re exercising.

I discovered this only a few short years ago and my journey began when I found myself with post-pregnancy “body-issues”. I found myself with a few more pounds and in areas I never had bulges in. I kept saying to my friends with distress - "I'm not the same shape anymore". And they told me I should stop whining and get used to it.

My husband and I joined the gym - I got on the treadmill, the bike, and the ellipticals and I felt like one of those hamsters in the wheel. I watched TV whilst I worked at this, and tried to focus on the goal – “this must be hard work, or else, I won’t get any better”.

I stayed away from the fitness classes because I had an impression they were “girly” and not serious about getting results. At the time, I guess I was stuck in the 80’s thinking fitness classes were more about wearing the right outfit, looking co-ordinated and beautiful without sweating too much. Hey – I kid you not – I remember seeing women in classes who would put on make-up before walking into a fitness class! Alas, that was another time, and in another world I suppose.

I finally tried a class – it was the least ‘girly’ one described – a martial arts inspired class with punches and kicks set to music – even some of my favourite music from the 80’s. It was a great start as I learned the moves, and discovered that sticking with a routine is much easier when you’re having fun. Back then, you could see me kicking, punching and singing my favourite songs while getting fitter. I was clearly enjoying this much more than my previous dealings while on the bike, treadmill, or elliptical.

I found what my body and mind enjoyed and that made the trips to the gym that much more likely, that much more fun and helped me get closer to my goals without really ‘working at it’. How’s that for positive motivation?

4 Quick Tips for making it fun

1. Find an activity you enjoy doing or try an activity you have not tried before. You won’t know what you’ll like until you try it. Give it a whirl, and try at least 2-3 times before deciding whether you enjoy it or not. I’d like to try belly dancing. What’s on your list?


2. Find additional ways to enjoy that activity – from favourite music to socializing with your friends – allow the activity to be multi-purpose


3. Smile and Laugh. You can always find something to be cheerful about. Remember that smiles are contagious so be a leader and start giving them out. You’ll get back smiles in spades and perhaps meet new like-minded people as well


4. Be in the moment – focus on what it feels like using all five of your senses and enjoy the endorphin rush.

I have loads of fun making my fitness classes fun and goofy – tell me how you make your fitness activities fun and enjoyable.