To ask for your get fit ‘journey’

[MonnieMoo]

First of all, sorry for the use of ‘journey’ I couldn’t think how else to word it.

So I’ve been feeling really rubbish about myself for a while. Im a stay at home mum of 4, 3 older kids and a tot. I do work but that’s from home too. I am really short but am also overweight by about 3 stone and suffer with depression and anxiety. I feel like a big useless slob and a burden to my OH. I know that really I’m not but I just feel a bit shit. Clothes look crappy on me and I always look such a state.

Anyway I’ve decided to try and combat things step by step to help make me feel better. I started off by cutting out booze a little while ago. I’m eating healthier and have been for a few weeks and now am trying to incorporate exercise. I’ve downloaded a couch to 5k app thinking it would be easier to exercise in bite size chunks but I’ve just done my first walk/jog thing and even though I managed it I’ve ended up feeling worse than I did before.

About halfway through I felt like I couldn’t keep going to the point where I actually felt like I’d wee myself if I carried on. There was a guy walking his dog and I felt so embarrassed huffing and puffing past with my face bright red that I just uturned and went back the way I came and then felt really stupid about it. Then I just came home and cried. I’ve got to do what I did today twice again in the next week and then next week the running sections are even longer. I feel defeated before I’ve even got going and I feel really stupid and conspicuous out there. Has anyone managed to do a couch to 5k or similar? I just want to know if it gets easier?

I quit refined sugar (for 6 months, I have it in moderation now) and lost weight. The fact is that diet is a bigger factor in weight loss than exercise. I was really sedentary so I knew I wanted to get fit as well, to not be out of breath and have defined muscles. But tbh, everything I tried was too boring. I took DS skating and fell in love. Now I skate 4 or 5 times a week. I can do it for hours and hours and it never feels like a work out. It's fantastic for cardio/calorie burn but it's also great for strength and muscle building. It's fab, I jumped up on my DS's swing bar today when I got back from a 4 hour skate session, just because I was feeling giddy, and before I knew it I had done a pull up. I have literally never done a pull up in my life and without even trying I just did it by accident today. Then I held myself in position while I shouted at everyone to come and look at me. Nobody was as impressed as I feel they should have been but I keep doing it every time I walk past now to be sure it wasn't a fluke. I'm fit and strong and it's all come about from a genuinely crazy fun activity that I can do alone, with friends or with DS as cool family time.

Agree with others that the first week is the hardest! The first few weeks will fly by and you might grumble and feel down, but I promise you WILL see results if you follow it! And even if you don’t manage to follow all the instructions every time, you’ll get there - going from stopping every minute to being able to run one mile without stopping, and realising all of a sudden - wow it took a few weeks / months is magic!

I've been doing slimming world since having my 4mo in Jan and lost a stone. I'm terrified about wrecking my pelvic floor so haven't been running yet but have been doing a brisk walk with her in the pram for 1-1.5hrs a day. I can't believe how much of a difference it has made compared to slaving with weights in the gym!

You've done so well to do what you have already done.

I can't run (very very bad knees) so what I do instead is 15 minute hiit sessions at home x2 7 mins which I can end up doing for 10 minutes. I find it's easier to find the time to do such a short session (basically two of my 7 minute work out videos) than it is to get the time to get down the gym and work out or to go out running.

Lucy Wyndham-read is the videos I do at home. I like then because she does the really high intensity stuff but alongside it does an adaptation for someone that may not be able to do it (like my with my knees) or is unfit. I'm now at the point where I do a bit of both depending on the exercise

So many great posts are popping up when I’m reading or posting myself I can’t keep up, but I’m really enjoying all the stories of your experiences! @Alittleprivacy your post made me really happy, well done! I’m sure everyone was bowled over by your pull up!

I keep forgetting all the comments I mean to reply to by the time I get to post, but really well done to everyone who’s doing similar things at the moment, sounds like you’re all smashing it!

A PP mentioned my goals, I have a lots of small ones really rather than one big one. To be more active, and get fitter and healthier. To lose some weight, get out of the house more and to help improve my MH. I’d also like to play with my toddler more without getting so out of breath. I’m hoping to improve my self esteem and wear nicer clothes than I currently do. I would love to be able to look back to now in say a years time and be like some of the other posters upthread who felt the same as me who are now off smashing 5ks, 10ks and even marathons, fundraising or not, I’d just like to be able to do it! Progress, that’s what I’d like I suppose, tangible, measurable evidence that I’m working on myself and doing better every day than I was before. That sounds like a lot of big goals actually lol!

@mrssnafu

Making a note to check out Lucy Wyndham-Read tomorrow since she’s been name checked by two posters now. Thanks for all the advice and support everyone, I’m feeling really positive now, I can do this!

I did couch25k last year. I’d never run before and it was so so hard at the beginning. I ran 10k for the first time last week! You can do it.

@Katebob that’s brilliant! You must be so chuffed!

@Katebob22 - that's the distance I'm aiming for. After c25k, what did you use to help you increase distance?

I can't believe how much of a difference it has made compared to slaving with weights in the gym!

I want speak up in defence of weight-lifting! I’ve lifted heavy weights for about five years. Started off unable to do a body weight squat, but now my working weight is56kg.
I love the many benefits of lifting, but one of them is that it doesn’t require anywhere near 1.5 hours every day.

MonnieMoo you really can do it! I started off following a very similar plan to c25k after I agreed to do a fun run with some work colleagues- I have never been a natural runner and my first run was a lot like yours.

A few years on - I've done two half marathons! I had a few health problems and didn't run for a couple of years, but have recently started again and I surprised myself by how quickly I got back into it - I'm back up to running 10k straight again in just over a month.

The best tips I can give you from my own experience -

Make sure you have good trainers (a few running shops can help you with this)

Don't go too fast - if you're struggling, slow down a bit - you can always build up your speed in the future.

You will have difficult runs - they won't all be like that though!

And the one I still stick by when I really don't want to go out and do it - I have NEVER felt worse after a run than I did before!

First of all, really well done. I know those feeling of self doubt and wondering what people think as you pass them.
I restarted in Jan after two kids and have lost 9kg (just over a stone). I have mainly focused on diet, cutting out alcohol to one glass a week, pizza once a week and the rest of the week it is salad/veg and protein. Max snacks an apple and maybe wholemeal crackers in a day. It's just pure willpower and determination and thinking nothing tastes good enough to want to be fat. Month one was tough due to hunger/sugar withdrawal.
I have also been running but have enjoyed this as used to do it.
My advice is....be kind to yourself. What does this mean? It means recognise right now you're overweight, so your main focus is eating less, not exercise. If I were you I'd be focusing on learning to build in a consistent fast walk a couple of times a week, less about running, more about doing it religiously. Just think your aim there is not burn calories, but get your heart rate up. You don't lose much weight with exercise, it's only a great extra, the achievement should be going and doing it regularly even when you can't be arsed.
Good luck and well done, it's bloody hard work at the start.

Well done op for making such a good start. I started running late last year and can already see a massive improvement in my fitness. I can now run after dc and run up the stairs without getting out of breath. Have you thought about going to a park run? They are free and very friendly. They are 5k. You don't even have to run, some people walk the whole course. Might he something you could aim for with your couch to 5k. I'm a lot fitter but weight loss is slow so my next step is to make my diet a lot healthier. Good luck!

Honestly that very first run on c25k was the hardest! And I ached everywhere the next day, was so unfit! It's a great app though, if you persevere with it it honestly does get easier and you can run further. I went really slow, picked a route where I'd hardly see anyone else, although tbh think about when you see someone else out running/cycling, you barely register them do you? Other people really don't care if they see you running. I'm someone who also gets a bright red face!

I also do yoga with Adrienne on YouTube. She's really, really good, there's short sessions and there's 30day challenges. Really worth checking out.

9 years ago I was 15 stone, unfit and on a whim decided to enter the great North run. I got in so thought I may as well train.

I started running lamppost to lamppost and bloody hated it, I couldn't understand why anyone enjoyed running, I also got called names and laughed at by strangers in passing cars which was upsetting, but I'd always remember Heather Smalls song and think "fook you mate" I'd also got a place in the world's biggest half marathon so carried on and eventually started to enjoy it.

Roll forward 9 years, 7 marathons loads of Half's, 10k's 50th parkrun, one triathlon and I love it. I'm also 5 stone lighter.

It's not easy but hopefully you'll learn to love it too.

t means recognise right now you're overweight, so your main focus is eating less, not exercise.

I noticed that the OP's heading was very much about a focus on getting fit, not on losing weight.

I think be prepared to start at the bottom, accept that you’re a beginner. If you feel self-conscious when people are around have a mantra in your head like “I’m just starting out”. Remember a lot of people do bugger all exercise so compare yourself to the average not the best.

I do weights - I picked it up again in Feb and have quickly seen progress. I focus on achievements rather than weight loss. I can do proper push ups and I recently accomplished a pull up so I know how excited alittleprivacy feels.
I also agree with finding something you love -regardless whether you are good at it. You don’t have to be good at something to enjoy it.

If I cant get out the house to exercise then I do the first week of C25K indoors. Jogging on the spot and the run section going up and down the stairs (carefully). Maybe you could do that to get your cardio up a bit, always builds a sweat.

Fitness blender or YouTube are great too, lots of different workouts. Refitrevolution is quite fun too DD likes taking part with me...its pretty much Zumba.

When I did my couch to 5k I wondered each week how I was going to run for that long whether it was for 1.5 minutes in week 2 or 20 minutes in week 5. I stuck to the instructions and I still remember that first 20 minute run. It was like a miracle. And the lady talking in my ear was so motivating.

Having done it once, it has given me confidence to just get stuck in this time.

I went up to 10 k with another app called something like 5-10k. Still walking and running in places and the runs get gradually longer so you need to make time for it. There was less commentary on it about being halfway through a run etc. I ran my 10k after that and felt a great sense of achievement but actually, sticking so closely to the training program meant that I only did one parkrun once I had done the C25K app so I did a lot of running on my own that time round which was fine but I think I am getting more out of it this time with no ambitions to run further at the moment.

At my speed the parkrun 5K takes long enough once a week.

Hi OP, I did my first Couch to 5k 'run', this week, it nearly flipping killed me too! Not sure if the embarrassment or the run would finish me off! I am 50 and haven't run since primary school. I just kept telling myself that I am going to do this, for my health. I have high bp, high cholesterol, anxiety and insomnia. I sat on a bench afterwards and my head felt so much better. I NEED this. I am just lying in bed having a cuppa and then I am going for run 2! Come on, let's just do it!

Well done OP, keep going!

Remember you'll always be faster than those sitting on the sofa

You could also start walking more? Easy to do and you can go at your own pace, as you get fitter you can go further and faster but just keep going.

I also second ParkRun, they (well ours is so inclusive), there's always a tail walker so you'll never be last. I volunteer as well as run and I can honestly say the ones at the end get way more of a cheer and encouragement than those at the front. It's fab and always gives me goosebumps, especially when you get beaming smiles and a 'yes, I did it, I'm definitely coming back next week' - love it

Well done OP.

I love exercise. Even just 10 minutes a day makes me feel so good. I would advise trying the 30 day shred - it's only 20 minutes but you see fitness results very quickly.

I noticed your goals are difficult to measure OP. Have you considered tweaking them, for example:

To be more active = to exercise 5 times a week
To get out of the house more = to get out every day
To play with my toddler more = to play with my toddler every afternoon

You can set a time or not - 10 minutes, an hour, etc. With measurable goals you can feel a sense of achievement and progress. That's what C25K gives you - see pp saying "I can run for 8 minutes, 20 minutes" etc.

@MonnieMoo

The first step is to recognise that you have a problem and that you are trying to change it so thats very good on its own.

I have also suffered from a lot of weight gain in the last year and my weight changed a lot in the last few years as I would lose it all and then add it back on again. I used to have personal trainers in the gym and I learned from them about nutrition, health and fitness. So recently I just made these changes myself:

1. I cut out fizzy drinks (I actually posted about this a week ago and Its been over a week and I have been drinking water instead of sprite/Coke Zero and I have a small glass of dilution juice with my meals).

1. I am trying to change my mindset when it comes to food and change up what I eat. I have incorporated a lot of fish into my diet now, cod, salmon etc as its very high in protein. I also looked up healthy recipes and I have been trying out some of them also. I used to snack healthy with healthy low carb crisps etc but now I am trying to stop that and just have fruit for snacks or a protein bar.

1. I am going to the gym 4/5 times a week. I do a mix of HITT, cardio and strength training. I have a back day, general upper body day, leg day, HITT day, I mix it up all the time. The gym is very addictive and if your a newbie go to some classes or book a few PT sessions to get a programme and work towards that. I could never run outdoors, everyone has their own interests and I say with expertise do what you enjoy. I enjoy running on the treadmill, being in-doors, I enjoy lifting weights, so what is best for you.

1. I would download myfitnesspal and track your macros (Protein, Carbs and Fat). I am trying to add more protein to my diet, less carbs and fat and I log everything on there and it keeps me consistent.

I would say that it just takes time to lose weight. There is no magic wand sadly that you Cinderella yourself with and be skinny. It is about consistency (from what I have read). So far, after a week or 2 of being back at the gym and eating healthy, I do not see myself having lost much weight already but I feel stronger, I no longer feel so tired or sick all the time, I am waking up super early and going to bed early. I believe that things will change slowly with my body.

The first time I lost a lot of weight was in 2015, I went to the gym without a trainer, lost a stone in 3 months from just cardio. The second time was 2 years later with a PT and the third was last year before my wedding. I generally believe that it takes 4 weeks for you to notice a change, 8 weeks for others to notice.

You can do this, you just need to be consistent with whatever form of healthy eating plan or work out you are doing.

You've had loads of C25K advice so won't give you any more except to second the fact it really does get easier if you keep at it. I would however say that you don't need to jog/run necessarily - walking briskly can also be a really good exercise and give you a good calorie burn if weight loss is also a goal as well as getting fitter.

Last time I had let my fitness slide I started by walking for 10 minutes a day, then every few days added 10 minutes more until I was walking at least 30/40 minutes a day. I think the trick is to try and find a time in your day when you do it every day regularly and then it just becomes habit.

Once I was up to the full amount of time I could fit in regularly I then started to try to up my pace and so go a little further each few days within the same time. Great if you've got a fitbit or similar to track this but you can equally download apps onto you phone for free that will track how far you've gone and what pace you're doing it at.

I struggle for time and really have to prioritise exercise otherwise it gets overlooked as life is so busy but I download audiobooks onto my phone to listen to while I'm walking and then I feel like I'm multi tasking as I'm getting quality me time by reading and exercising at the same time.

The other thing that really works for me is Jenny Ford - she is American but has a whole series of walking exercise dvds (or you can download for free if you have Amazon Prime) which you can do at home in the safety of your lounge. They are great as you can start off as gently as you like and work up to doing them at the most energetic/high impact options as you progress. I actually jog rather than walk now if I am doing one so it gives a good calorie burn without having to leave the house. I can't recommend these highly enough - particularly if the weather is bad outside!

As you get fitter try to add in some weight based or resistance work too as that will help build muscle which in turn will make your calorie burn a little higher and also generally make exercising easier. Again start gently with small weights or just body weight and work up as you get more confident.

There are lots of options available and you will find one that works for you so stick with it, you'll soon get over the initial discomfort and may even find you start to enjoy it. I think we all lead such busy lives these days it is really important to carve out some time just to focus on yourself for a bit every day.

I really love exercise . However, I think it’s because I only do exercise that I enjoy,
I don’t run, as I hate running with a passion. However, I power walk ,weight train and take part in an activity called Fight Club which involves boxing with a free standing boxing bag with Drum and Bass music; absolutely love it. Exercise has to be part of your routine
Definitely watch your diet Op, but don’t be too strict or you will fall off the wagon. Little changes can be a big difference