Be encouraged by how quickly the body responds to exercise

Exercise is one of those things we know we should do more of, we know it’s good for us but somehow we just don’t quite make the time and effort to do enough of it. As a nation we watch on average 27 hours of television a week and yet we say we don’t exercise because ‘we don’t have time’!

To exercise we must be motivated – either by the activity itself, (because we love doing it), or by the progress we are making, (by doing what we’re doing and getting better at it), or by seeing ourselves become significantly fitter or stronger quite quickly, (being able to do much more than when we first started).

Mike, my husband, enjoys playing squash and golf. He hates exercising on machinery as it seems so pointless to him whereas playing a competitive game gives him the motivation to get his shorts on, make an effort and reap the rewards of increased fitness as a by-product. Mike hadn’t played squash for about 15 years but recently decided to take up the sport again, playing with the same partner, Dave, he played with when we were next door neighbours. Dave is a good player and they play very well together. The great thing is that, by being competitive, Mike pushes himself harder and the great bonus is that his fitness levels are increasing dramatically. And quickly. Last night he managed four games instead of the normal three and he can now see his fitness building and that is really spurring him on.

I too find exercising on machinery unrewarding – well, boring, actually – but I love my ice skating and I enjoy teaching aerobics, toning and salsacise at my classes and the combination keeps me fit. When I started skating a few months ago I wrapped myself up in ski shirts and a fleece to keep me warm but now I have progressed to doing some quite challenging manoeuvres which really push me. I have a fantastic coach and she is giving me the belief that I can try this or that exercise or move and, over time, I have progressed. I come off the ice at the end of my hour long lesson positively glowing. I feel really hot and I’ve loved every minute of it.

Last evening one of my trial dieters, 21 year old Ryan, came along to my class. He is a really great young man and he has already lost over two stone on the Trial and he came to my class so that he could exercise with me. He came with his sister and it was wonderful to see two young people wanting to get in shape in a healthy and effective way. Two months ago Ryan would have struggled to do the class but last night he managed really well. Often I hear of new dieters buying one of my DVDs and just being able to do the warm up initially. That’s great. But imagine how happy they feel when, within a week or two, they find themselves able to attempt the main aerobic workout? It is so motivating to see yourself progressing.

At all of our classes our instructors are trained to cater for everyone not matter what their age, capability or fitness level. Within our classes you could have a 23 stone member who has just joined, exercising alongside a member who has lost five stone and who is now at their target weight. You could have Ethel who had a new hip six months ago alongside Susie who had a baby three months ago. They can all exercise at the right level for them under the careful eye of a qualified fitness instructor who understands their individual needs. The training our instructors receive is exceptional so you would be in very good hands.

What I love about exercising in a class is the comradeship and the music. Exercising with others is fun and if you are working out to great music, you’re away. You will enjoy yourself. Add to that the fact that you have to use your brain to follow the choreography and that will stop you getting bored. It really is a great way to get and stay fit.

For details of our classes check out our website or look for my DVDs. They will all help you slim down and get fit. Enjoy

Why I love the sunshine!

Today looks as though it is going to be a sunny day. That’s good for all of us because it lifts our spirits and makes us want to go outside, cycle to work, walk the children to school instead of driving them, do some jobs in the garden, wash the paintwork down – anything that enables us to be in the warmth of the sun yet putting our time to good use. Great! We can get a bit fitter without having to find time to actually do a ‘fitness programme’ as such.

As some of you will know, over the last few weeks I have started taking ice skating lessons. It’s hard work but I love every single second that I am on the ice with my coach, Karen, who is so patient, encouraging and a brilliant teacher. I’ve had eight lessons with her so far and she gives me ‘home work’ which involves practising moves on the floor, (usually in my bathroom), where I am training my brain to help my feet and balance go a certain way, and in unison! It is a strange sight to see but a very worthwhile exercise as by practising on carpet and bare feet I am developing my neuro-muscular pathways to learn the moves so that I can do them more easily.

Our neuro-muscular pathways are created in our brain when we learn a pattern of doing a certain task – changing gear in our car, lifting one leg in front of the other when we go upstairs for instance. Over time those activities become completely automatic and that’s what I’m working on with my feet and my balance in the bathroom. It’s really hard to learn the different moves in skating, not helped by the fact that when you are skating you are moving around on sheet ice and you are balancing on a blade that is just one millimetre wide! But it’s coming and I’m learning and progressing with every lesson. I’ve even become more confident about falling and can get up again without any effort. That is, in fact, a really big deal! Yesterday I fell four times and twisted my knee, bashed my wrist, fell hard on my back and later hurt by thumb – but it’s all fine. Nothing that won’t mend in a couple of days and as my coach said, ‘it’s good to fall, because you learn more that way’. Excellent! I suppose I should be looking forward to falling lots more!

We all need to be aware that our neuro muscular pathways need to be worked on. Practise makes perfect. Whether you’re a golfer who lifts their head up when they shouldn’t, a tennis player who rushes the shot each time or a member of newly joins one of our classes and struggles a bit the first time they do the exercise routine, by learning the right way, practising regularly, and persevering, our brain and our body quickly learns what to do. That is what is so encouraging. It only gets easier with practise. As we become more proficient, we can become more ambitious, play better, exercise in a class at the higher level, perform more difficult moves on the ice rink! It is that progression and improvement that stimulates us and encourages us to continue. The better at it that we become, the more likely we are to carry on in to the long term. That must be our goal.

If you are thinking about joining one of our Diet and Fitness classes and you’re scared witless that you are going to be un-coordinated when you exercise, why not start off by getting one of my fitness DVDs and learn a few of the basic moves first. They are easy to follow and they all include similar moves to those that are taught in our classes. All of our class instructors are trained to the highest level and they can cope with people of all fitness levels and abilities so don’t worry, you will never be made to feel embarrassed. But it could just be that fitness challenge you have been waiting for. Check out our website for details of my DVDs and our classes.

Rosemary's daily activity challenge is a HIT!

You may or may not be aware that for the last six weeks or so I have been Twittering. Over that time I have gathered a variety of new friends who have been following my daily life with encouragement, interest and inspiration and it has been fun. If you don’t know what I’m talking about, just click on this to read my tweets on twitter.com/rosemary

Yesterday was the first day of June and I thought it would be fun to launch a daily activity challenge each evening. Day 1’s challenge was to ‘walk up and down stairs five times consecutively.’ The response last night was amazing as gleeful Tweeters told me that they had ‘done it’ – ‘were exhausted’ – ‘didn’t realise they were so unfit’ and so on.

So each night at 8 pm I will be posting ‘today’s fitness challenge’. It won’t take long to complete and yes, it’s a bit of fun. And that’s the key. Quick and fun! Is it valuable as an aid to fitness? You bet it is! It will mean that each day you will be using some muscles that you may not have done otherwise. You may be raising your heart rate – even for 2 – 3 minutes – more than perhaps the rest of the day. Each little challenge is a building block towards becoming fitter and over a period of a month you will be fitter and your muscles will be stronger.,

Over the next few days I may ask you to use a ‘prop’ which you should be able to find around the house. These will include a broom handle, a couple of small water bottles to use as hand weights, a skipping rope and a couple of cans of baked beans. This will become your home gym! You will not need any of them for this evening, but maybe tomorrow?

These mini workouts are not instead of your fitness class, visit to the gym or run round the block. This daily challenge is extra. It’s fun and I think that with lots of you doing it simultaneously and then Tweeting me to tell me that you’ve done it will give everyone encouragement and inspiration. I hope you might join in too!

Have a lovely day.

Is your body ready for a Barbecue Summer?

Yesterday we were given the encouraging news that in the UK we are set for a hot and mostly dry summer with temperatures anticipated to reach as high as 30 degrees. This is great for the travel industry at home and sales of patio sets and barbecues will take an upturn which will delight the Garden Centres and D.I.Y. stores alike.

Sunshine makes us feel better and we are likely to become more active if we are outdoors. So good news all round. But is your body ready to be exposed?

In the winter we can cover-up and hide under dark colours, jackets and coats but put on that cool, sleeveless summer dress and there's no hiding anything. The thin cotton fabrics will show every bulge, wobble and dimple. And that's before you try on your strappy top or even swimwear. Men can hide a multitude of sins under a suit, but wear just a pair of shorts and that beer-belly will be hanging over the top for everyone to admire.

Now is the time to take action. You have six to eight weeks to get yourself in shape and make a real difference to how you look and feel, not to mention the amazing differences losing weight and taking some exercise will make to your health.

Start today. Cut back your portions by 25% and increase your physical activity levels. Walk more, connect up your Wii Fit, dust off one of your own fitness DVD's and do it, go for a bike ride, play football with the children, mow the lawn - anything, but get moving.

If you are serious about losing your weight, and there's a Rosemary Conley Diet and Fitness Club near you, go along to our classes. It's not a gym where you have to pay a massive membership. At our clubs it costs just £10 to join and £5.50 a week, and when you go you'll not only by weighed in, given encouragement and support but you'll get a 45 minute workout taught by a professionally qualified instructor who's trained to cater for folk of all abilities and fitness levels. No-one is ever made to feel embarrassed and the emphasis is on fun. If you go, by the end of June you could have lost 1 1/2 to 2 stone, depending on how much you have to lose.

If there's no class near you, why not have a look at www.rosemaryconleonline.com which is our online slimming club.

This is my last blog until Tuesday now as I'm away for the weekend. Enjoy the Bank Holiday and get moving!

Launch of Kids 2 – fitness classes for parents and children

Today sees the press launch of a fantastic initiative which we have undertaken to help educate children towards healthier eating and greater activity.

This initiative called Kids 2 involves a child and an adult (usually a parent) attending a course of 6 classes over a 6-week period. The pair will participate in fun activities which offer physical and nutritional games and quizzes along with practical and motivational advice, and learn about healthy meal planning and preparation. The emphasis is on everyone having lots of fun.

The classes will be run by Rosemary Conley Diet and Fitness Clubs qualified franchisees who have attended a bespoke course to teach children between the ages of 10-14 alongside their parents the benefits of healthy eating and increased activity.

So successful have the pilot courses been that we have franchisees queuing up to go on the next available courses.

The initiative has been trialled for the last couple of years by a Rosemary Conley franchisee in Welwyn Garden City, Hertfordshire. The parents and children who have already attended the pilot think it is fantastic fun and often come back for a second course with another child.

This is not a slimming club for children in fact it is purely about helping families to learn how to change their lifestyles to become healthier and fitter just by making a few simple changes.