EXERCISE, HOW TO STAY MOTIVATED - Weight Loss Part 13

In my last blog, I talked about braving the gym for the first time and how the GP referral helped me find my fitness confidence and move to the next level. But what is the next level?

For some it might be continuing with the gym setting their own programme, or continuing with a personal trainer if they can afford it. For others, it might be participating in exercise classes, or both. Some might also start doing some sort of work out at home.

The key is to find what best suits you, what motivates you, what best fits into your life.

So, what did I do? Well, it was all a bit of trial and error really.

By the time I finished my 10-week programme I had already started attending a HighlandHustle class every Tuesday after work. I used to do Highland Dancing as a child, so understood all the moves. Even if I wasn't so good at them anymore... Of course, my first few classes were challenging. But, I kept at it. I find it really motivating and enjoy the social aspect as well.

I also carried on going to the gym trying to set my own programme, using my 10-week programme as a guide. This was ok for a short time, but I found it hard to keep motivated. Possibly because I was spending almost two hours at the gym, which is quite a lot of time if you have a busy lifestyle.

I knew the gym did circuits classes twice a week, but I didn't know what circuits was. When I enquired, I was told it was a mixture of cardio and strengthening exercises with three minute sets. As the class was only an hour long I thought this might be a good alternative to attending the gym under my own steam.

No more sitting on the exercise bike for 25 minutes!

My first circuits class was a bit of a learning curve as some of the exercises were new to me. The 10-week referral programme gave me the basics though, and avoided the rabbit in the headlights effect.

If I'd started off with the circuits class, having never attended the gym, I would have felt overwhelmed and probably wouldn't have gone back.

Since I started the circuits class I've seen a slow and steady improvement in my fitness and strength. My planks for example were practically non-existent when I first started. Now I can hold a plank for a whole minute!

Likewise, a few weeks ago I could even do one dip. Now, I'm up to 16! When I first started on the treadmill my fastest walking pace, with a 1% incline, was 2.8mph. Now it's 3.4mph! Like I said, the changes are gradual, and if I see just one small improvement each week I'm happy!

Thanks to Eilidh Grant, my Highland Hustle instructor for taking these pictures after class. Check out her Facebook page Highland Hustle with Eilidh.

I find exercising with other people is a good way to keep me motivated. I think I'm one of those people that needs the social aspect that comes with a class as well.

Then there's Pump FX! A very popular weights based exercise class. They've been running classes at my work, three days a week, for quite a few years now. Many of my friends and colleagues attend and rave about how good it is!

I decided to be brave and have a go! It was tough, but also very good, and I could tell that it would help improve my overall fitness and strength in a different way to the other two classes. Adding variety to my exercise.

So here I am about six months after I first braved the gym, now regularly attending three different exercise classes a week. I really enjoy them, which is important. I don't think I would have been brave enough to attend these classes without the 10-week gym referral though. It helped improve my fitness just enough to give me the confidence to try other things.

Of course, I'm still doing plenty of walking, lunchtimes at work and on my days off if I can. I'm also generally doing more walking when I'm away. Choosing to walk from place to place where possible, rather than use public transport or taxis.

I'm slowly easing into Yoga. It's good, but I find it quite hard. So, I go to a class every now and again and try to do some basic beginners yoga at home once a week.

I'm also doing some body weight exercises at home to slowly improve my overall strength and help tone the problem areas. Mainly my core and upper body. At first I was just doing planks every morning. Starting at just 10s I managed to work my way up to 40s. But I decided I needed something extra to both challenge me and keep me motivated.

So, I set myself my first 30-day challenge!

I also decided to create a page on my blog which outlined the challenge and allowed people to follow my progress. This means I can't slack!

My challenge consists of planks, calf raises and dips. I'm about two weeks in and I'm already seeing improvements! My 40s planks are now 60s and my dips have increased from 8 to 16.

Calf raises are relatively easy, however, as I hope to climb my first Munro next year, I figured this would be a good exercise to help strengthen my legs. I would also like leaner, better looking legs!

The one mistake I've made in my challenge though is not to give myself any rest day, which other challenges often do. I was away for the weekend and on the two days I was travelling I just did not have the time, or the opportunity, to do my challenge exercises.

I'm already planning my next 30-day challenge, which at this stage will include glute bridges, push-ups and squats. So, like the last one, three exercises, one for the arms, one for my core, and one for the legs, but with a different focus. I might even include some cardio: running up and down the stairs a few times between each body weight exercise.

For me, keeping it simple has been the key. With the classes I just have to turn up! And the social aspect is a bonus! Walking only involves planning if I'm going cross country, and the 30-day challenges are short and simple, but motivational as they include daily goals.

I’ve also started keeping an activity diary to keep track of how much exercise I am doing. I got the idea from a colleague who’s kept one for years and says it helps her stay motivated, and up her game if needed. We’ll see if it has the same effect on me…

I hope my experiences can give anyone wishing to increase their exercise levels some ideas on what to try. As I said before, you need to find what best suits you, what motivates you, what best fits into your life.

I’d also love to hear what you have tried, what has and hasn’t worked for you. We can all do with more ideas to keep up going, keep us interested, keep us motivated!

DISCLAIMER: Just a wee reminder that this is what has worked for me. There's no guarantee that it will work for everyone as we are all different. I’m not a professional!