Getting healthy and in shape. Part 2, what works for me.


So 2014 is going to be the year I get back to a healthier, happier, fitter me. But because of not really having been able to do a lot of exercise the last three years, because of a broken ankle, I am sort of starting from the bottom again. 
I have been trying to get out of the house as much as possible since I broke my ankle, but I had a lot of complications with it, so there were long periods of time where it just wasn’t possible. I am now finally at a place where I can once again build up my fitness levels and become more active once again, but I also know it won’t happen from one day to the next, having been through this once before. Read about that in part 1 by clicking Here.

I am also going to be changing my diet up a little. I am already quite good at eating healthy, but I have definitely been falling a little in connection with often choosing easy meal option, while we have been busy renovating our new house and not having a kitchen for a long time.


I am quite fortunate in having gone through all this before, because it doesn’t seem as daunting this time, as I have obviously been able to to it before, so know I can do it now.
I do have to be careful of not putting to much strain on my joints on the leg where I broke the ankle, but I think that is the case for anyone who are starting to get active from the button, as you joints are not use to the strain and you are more likely to do damage if not careful. This was one of the things I was very much aware of last time and this time. So first thing that I know work for me, are the right shoes. I was lucky that I got a gift certificate to a sports shop that specialise in custom footwear  last time, so I was filmed running on a treadmill, where they found that I twist my foot inwards when I run because of a high arch, meaning that my trainers need to have arch support, for my ankles and knees not to suffer any damage in the long run.
My husband actually have the same thing, and for years he had trouble with his knee, but since getting insoles in his trainers and football boots, he hasn’t had any problems since. So very important to get the right foot wear for you.


Second thing that has already been a bigger help this time is a running app for my phone, as the one I have gotten also includes other activities beside running, like walking. Last time I would time myself walking the same route to see if I had improved, but this app just makes that much easier, as you can track the distance you have walked, the time it has taken you and your average speed. This is especially great for when you have days you don’t seem to see any improvement, that you can compare how much you have improved since your first walk.
Last time I started off with a 20 minute walk, but this time I am able to start of with a 40 minute walk, just because I am a more active person now than I was 8 years ago and I have been doing physio as part of ankle recovery. I do that walk about 3-5 times a week and I walk in a tempo where I am flushed and a little out of breath after the walk.
Then when you find the walk to easy, you add in a bit more distance and slowly work up to the time you want. If you want to start running, that comes when you are able to walk 45 minutes to an hour without being out of breath and if you walk any faster you would be running anyway. You want to put the walk down to a 20-30 minute distance again, a few times a week. For every 4-5 minutes you want to do a slow run for 30 seconds and slowly week by week, add on 30 seconds of running one week, and take off a minutes of walking the next. 
If you do find that you are starting to get knee or ankle pains, stop running and start doing some exercises to strengthen the muscles around your joints and maybe see a doctor. Then try the running again a few months later. Very important to listen to you body, pain isn’t always gain!


You will also find that starting to exercise will take up a lot of you energy and you might feel more tired than before starting the regime, so make sure to take the time out to be tired and don’t arrange a lot of plans in your calendars, try and have as open a calendar as possible in the beginning, it is about focusing on you and your health. You will have plenty of time to be sociable when you start getting the reward of extra energy when your body gets use to the exercise. 


Another great thing I have found helps me get motivated to go on my walks, is audiobooks, something exciting that you are eager to hear what happens next is a good way to get you out of the house if you only allow your self to listen when on walks. I am currently listening to Rivers of London by Ben Aaronovitch, that I got via Audible.


Third for me is diet, as exercise and diet go hand in hand. So I am cutting out white sugars, white pasta, white rice and white bread. have fruit and vegetables at every meal and a daily juice, and making my own healthy meals, so I know exactly what is in them.
I am obviously not being religious about this, as it can make your life a bit miserable, but as a good guideline for my diet most of the time.
And I am definitely not going on a diet, I don’t even own a pair of scales, it is all about being healthy for me.


Hope you found some of my tips helpful and please tell me in the comments down below if you are trying to get healthy and what helps you. Or if you are finding it hard and need a bit of encouragement, please write as well.


The running App I use is the Runtastic that works with a gps in your phone. for more information visit www.runtastic.com


And for more information on Audible, visit www.audible.co.uk


Mia

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Getting healthy and in shape. Part 1, my story.


About 8 year ago I decided to take my own health in my own hands and do something about feeling better physically, but also mentally, as I was over weight and just not that happy in the mood department. I come from a very un-active family, where the only excise my family did was bicycling when growing up, and it wasn’t for the benefit of being active, because when living in Copenhagen, it is just the most common way to get from A to B, meaning it can be quite slow and not really get your heart rate up. So when I met my husband, who had a car, my activity levels dropped to almost nothing, resulting in me putting on weight, losing energy and just not feeling good in general.

We then moved into a flat right across from a gym, so there was no longer any excuse not to join and start getting into shape. I had joined a gym several times before and failed, but looking back, I think the main reason I failed was because I didn’t understand the benefits of it and the fact that I was put on a program that was way more advanced than I was or wasn’t suited to me. 
But this time I was very lucky, because the trainer at the gym, that helped me with my program, understood that it if you have never been active, you shouldn’t just throw yourself into training, but ease into it, letting your body and mind adjust and not feel overwhelmed. 
I understand how it can be difficult for a trainer that has always been active to think, they just need to get active, because it comes easily to them, but we are all different and what comes easily to some will not be easy for others, that is just the way of life. So I was so lucky getting a trainer that was able to see that.


The trainer set me up with some simple warm up and a few simple exercises, that I was suppose to do 3 times a week. On 3 of the other days I would go for a 20 minute brisk walk and last day would be a relaxing day. Then when I slowly started to improve, I started to ad exercises and minutes to my walks. So over a year, I ended up being able to run for 30 minutes straight (not having been able to run EVER) and lift my own body weight. A long way away from where I started. I felt happier, healthier and not to mention, I had a great posture.


But not long after that, we moved to London, and if you are from London you will know, gyms are crazy expensive and far apart here. And my long walks along the beach in Copenhagen was replaced with long walks on overly trafficked roads, that is, when I was not to busy working 16 hour makeup jobs, so all my hard work just fated away.
Then on top of that, something very unfortunate happened 3 years ago, I broke my ankle quite severely on a ski trip, which I won’t get to much into. But after a lot of hospital visits, treatment and operation, I am now ready to get healthy again.
I won’t be joining a gym, as I don’t feel like that is for me anymore, but I will be getting a lot more outdoor exercise and going back to healthy eating again. 


I will do a part 2 to this post, explaining what I will be doing this time to get back into shape from scratch and what I find helpful last time and this time.
Pease leave a message telling me your experience and what you found hard or useful.

Click Here for part 2.


Mia

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Trapeze class and conquering my fear.




Sometimes you just have to face you fears head on to conquer them, and that was the case with me and this trapeze class.



I was probably the worst at gymnastics in my class at school, and I especially remember one incidence with the rings that you are suppose to swing yourself around in, and my gym teacher determined not to let me fail, which ended with a queue of kids piling up behind me and a lot of giggling. Don’t really remember being more embarrassed of my lack of athletic skills and my apparently very heavy bum.

So a few years ago when I saw they were putting up the trapeze at a nearby park, I was so excited as I love all things circusy and was really looking forward to be able to watch. I then realised that it was a trapeze school, and my immediate thought was “I wish I would do that”. After a few days of thinking about it, and then started thinking “why can’t I do that?”, and when my brain couldn’t really give me anything but bad excuses, I signed up for a class online.


I was sooo nervous when the day came, and changed my mind a million times before going, but I did go, and I was so happy that I did. I am not saying that I miraculously was able to do what I couldn’t when I was a child, just the opposite and I was still the worst in the class. But after me not even being able to hold on the bar the first 2 attempts, and everyone else being able to from first try, I eventually managed to hang on and realised that like everything in life you don’t get right away, it just requires practise.


So even though I didn’t learned to do any tricks and essentially just swung around in the air that day, I did manage to conquer a childhood trauma and to show myself that you don’t die from things that scare you, just the opposite.


If you are interested in signing up for a trapeze classe, visit the Gorilla Circus webpage  www.gorillacircus.com
I can highly recommend, as the instructors where the nicest people and so incredibly helpful and encouraging.