Well, they seemed to be working just fine two months ago, and I am a healthy 35 year old man with a lust for life, so what has happened to these well crafted lengths of sinew and bone this dark Autumn? I mean, they aren't made of lead...Hmmm... it’s the lack of light, right? That's it, I have the reason (or is that the excuse), it's the dark nights that are turning me in to this lump of lead, and there's nothing I can do about it!
Well, it could be that, but if I am being honest, I think I have simply got a bit off the right track and seem to have found something nice and tangible to justify my sofa hugging…
“It’s the Autumn chill’s… it’s bad for me out there!”
“It’s too dark… and dangerous to go!”
"The air is thinner this time of year..."
Ok, I'm running out of excuses...???
“It’s too dark… and dangerous to go!”
"The air is thinner this time of year..."
Ok, I'm running out of excuses...???
So, here are a few things that I think my help you crack that thinking!
They are fun, alternative, and can not done on the drakest of night, and the thinest of airs... ENJOY!
Coach Chris
1 BELLY-DANCE
One of the most effective ways to tighten the tummy muscles and help get rid of excess flab is to take inspiration from the Middle East and belly-dance. Jacqueline Chapman is acclaimed as Britain’s leading dancer, choreographer and teacher and offers classes for all age-groups and fitness levels (020 8300 7616, http://www.bellydancer.org.uk/ ).
One of the most effective ways to tighten the tummy muscles and help get rid of excess flab is to take inspiration from the Middle East and belly-dance. Jacqueline Chapman is acclaimed as Britain’s leading dancer, choreographer and teacher and offers classes for all age-groups and fitness levels (020 8300 7616, http://www.bellydancer.org.uk/ ).
2 HIDE THE REMOTE
NEAT stands for “non-exercise activity thermogenesis”, which essentially means “simple movement” – a term developed by researchers who found that even the simplest spontaneous activity helps prevent weight gain. Inspired? Here are some ideas: Park your car further away from your destination; sit on an exercise ball and roll around while you’re working at the computer; stand on your commute; make two trips when unpacking your shopping and hide the remote control, so you have to get up.
NEAT stands for “non-exercise activity thermogenesis”, which essentially means “simple movement” – a term developed by researchers who found that even the simplest spontaneous activity helps prevent weight gain. Inspired? Here are some ideas: Park your car further away from your destination; sit on an exercise ball and roll around while you’re working at the computer; stand on your commute; make two trips when unpacking your shopping and hide the remote control, so you have to get up.
3 FACIAL YOGA
New Yorkers are turning to it in droves to keep wrinkles at bay, but facial yoga’s converts claim these exercises, such as the “smiling fish face” or “surprise me pose”, boosts circulation and releases tension in the face, head and neck. It’s wacky, but worth a try.
Yoga Studio (01296 615 880, http://www.yogastudio.co.uk/ ).
New Yorkers are turning to it in droves to keep wrinkles at bay, but facial yoga’s converts claim these exercises, such as the “smiling fish face” or “surprise me pose”, boosts circulation and releases tension in the face, head and neck. It’s wacky, but worth a try.
Yoga Studio (01296 615 880, http://www.yogastudio.co.uk/ ).
4 MALL-WALK
Who says shopping isn’t a sport? If you can’t stand exercising alone, or looking at the same view from the gym treadmill, mall-walking may be what you’re looking for. Walkers meet once a week for a brisk walk around a mall – it’s a great way to get in some sociable aerobic activity. Clubs are springing up in major shopping centres including Bluewater in Kent and The White Rose in Leeds. Inquire at your shopping centre or start your own club.
Who says shopping isn’t a sport? If you can’t stand exercising alone, or looking at the same view from the gym treadmill, mall-walking may be what you’re looking for. Walkers meet once a week for a brisk walk around a mall – it’s a great way to get in some sociable aerobic activity. Clubs are springing up in major shopping centres including Bluewater in Kent and The White Rose in Leeds. Inquire at your shopping centre or start your own club.
5 BOWL
Flat green bowling is an ideal sport to pick up in the new year: it is gentle exercise, highly sociable and its health benefits include building stamina, toning muscle and burning fat. Contact Bowls England for details of clubs and competitions (01903 820222, http://www.bowlsengland.com/ ).
Flat green bowling is an ideal sport to pick up in the new year: it is gentle exercise, highly sociable and its health benefits include building stamina, toning muscle and burning fat. Contact Bowls England for details of clubs and competitions (01903 820222, http://www.bowlsengland.com/ ).
6 DANCE THE 'ZUMBA’
The party doesn’t have to end on New Year’s Day. Latin-inspired 'Zumba fitness’ is a high-impact aerobic workout designed to complement shaking salsa, samba, mambo and merengue music. To find a class near you visit http://www.zumba-uk.co.uk/ (01293 455 678).
The party doesn’t have to end on New Year’s Day. Latin-inspired 'Zumba fitness’ is a high-impact aerobic workout designed to complement shaking salsa, samba, mambo and merengue music. To find a class near you visit http://www.zumba-uk.co.uk/ (01293 455 678).
7 RE-ARRANGE THE FURNITURE
Giving a familiar room a new layout provides an instant makeover that gives a much-needed lift in winter – but the benefits don’t end there. With all the lifting, stretching, pushing and pulling, you could burn between 300-400 calories per room (in one hour).
Giving a familiar room a new layout provides an instant makeover that gives a much-needed lift in winter – but the benefits don’t end there. With all the lifting, stretching, pushing and pulling, you could burn between 300-400 calories per room (in one hour).
8 Get hooping
A giggle-inducing exercise that the whole family can do together. Hula-hooping, the hip-swinging playground activity, can burn calories, tone your midriff, and aid mobility in the joints. The key ingredient is a “weighted” hoop. Amazon has a 3G fitness hula hoop (1.8lb) for £16.99 (http://www.amazon.co.uk/ ).
A giggle-inducing exercise that the whole family can do together. Hula-hooping, the hip-swinging playground activity, can burn calories, tone your midriff, and aid mobility in the joints. The key ingredient is a “weighted” hoop. Amazon has a 3G fitness hula hoop (1.8lb) for £16.99 (http://www.amazon.co.uk/ ).
9 GO BRAZILIAN
Capoeira is an ancient Afro-Brazilian activity thought to have evolved as a form of self-defence. Today’s incarnation is part martial arts, part dance, part acrobatics. The England School of Capoeira (07956 042673, http://www.capoeirauniao.com/ ) and London School of Capoeira (020 7281 2020, http://www.londonschoolofcapoeira.co.u/ k) can help find a group.
Capoeira is an ancient Afro-Brazilian activity thought to have evolved as a form of self-defence. Today’s incarnation is part martial arts, part dance, part acrobatics. The England School of Capoeira (07956 042673, http://www.capoeirauniao.com/ ) and London School of Capoeira (020 7281 2020, http://www.londonschoolofcapoeira.co.u/ k) can help find a group.
10 RING THE BELLS
Bell ringing is a team activity that stimulates the brain and helps keep you fit – and anyone can do it at any age. Ask at your local church or contact the Central Council of Church Bell Ringers (http://www.cccbr.org.uk/ ).
Bell ringing is a team activity that stimulates the brain and helps keep you fit – and anyone can do it at any age. Ask at your local church or contact the Central Council of Church Bell Ringers (http://www.cccbr.org.uk/ ).
11 AQUA-CISE
Just splashing about in the water is a great stress-reliever, but it also increases cardiovascular fitness, strengthens and tones. The density of water provides 12 times the resistance of air – making exercise much harder – so participants expand more energy than they would performing the same routines in the gym. The water supports the body which reduces the risk of injury to the bones and tissues – enabling those with back or knee problems to take part. For more information, see http://www.safewatersports.co.uk/ .
Just splashing about in the water is a great stress-reliever, but it also increases cardiovascular fitness, strengthens and tones. The density of water provides 12 times the resistance of air – making exercise much harder – so participants expand more energy than they would performing the same routines in the gym. The water supports the body which reduces the risk of injury to the bones and tissues – enabling those with back or knee problems to take part. For more information, see http://www.safewatersports.co.uk/ .
12 JOIN THE GREEN GYM
The British Trust for Conservation Volunteers’ Green Gym is a charitable scheme which inspires you to improve your health and the environment at the same time. Experienced leaders give you the opportunity to tackle physical jobs in the outdoors – improving your strength and stamina, boosting your practical skills and confidence. Find a green gym near you: BTCV (01302 388 883, www2.btcv.org.uk ).
The British Trust for Conservation Volunteers’ Green Gym is a charitable scheme which inspires you to improve your health and the environment at the same time. Experienced leaders give you the opportunity to tackle physical jobs in the outdoors – improving your strength and stamina, boosting your practical skills and confidence. Find a green gym near you: BTCV (01302 388 883, www2.btcv.org.uk ).
13 FRISBEE GOLF
Just like traditional golf, the object of the game is to go around a course in as few shots as possible, but it comes with a fun twist: your sporting tool of choice is a Frisbee. Instead of a hole there is a target – a “pole hole” – an elevated metal basket where the disc must land is order to complete the hole. The winner is the player who completes the course, which usually consists of 18 targets, in the fewest number of throws. Visit the British Disc Golf Association (http://www.bdga.org.uk/ ) for more information and a UK course directory.
Just like traditional golf, the object of the game is to go around a course in as few shots as possible, but it comes with a fun twist: your sporting tool of choice is a Frisbee. Instead of a hole there is a target – a “pole hole” – an elevated metal basket where the disc must land is order to complete the hole. The winner is the player who completes the course, which usually consists of 18 targets, in the fewest number of throws. Visit the British Disc Golf Association (http://www.bdga.org.uk/ ) for more information and a UK course directory.
14 WINDSURF
Sea spray and an exhilarating, all-body workout make windsurfing a wonderful choice for clearing the head and feeling fitter. Over time it will build strength and stamina. It particularly tests the hamstrings and quads.
The Watersports Academy in Dorset offers courses (01202 708283, http://www.thewatersportsacademy.co.uk/ ). For more information contact the Royal Yachting Association (0845 345 0400, http://www.rya.org.uk/ ).
Sea spray and an exhilarating, all-body workout make windsurfing a wonderful choice for clearing the head and feeling fitter. Over time it will build strength and stamina. It particularly tests the hamstrings and quads.
The Watersports Academy in Dorset offers courses (01202 708283, http://www.thewatersportsacademy.co.uk/ ). For more information contact the Royal Yachting Association (0845 345 0400, http://www.rya.org.uk/ ).
15 GET BACK IN THE GARDEN
Gardening provides a great workout. Not only does it burn calories, researchers at the University of Arkansas have now linked regular garden work to the prevention of osteoporosis. There’s a lot of weight-bearing activity, from pulling weeds to pushing a wheelbarrow. Go to http://www.gardenorganic.org.uk/ to find your nearest local group.
Gardening provides a great workout. Not only does it burn calories, researchers at the University of Arkansas have now linked regular garden work to the prevention of osteoporosis. There’s a lot of weight-bearing activity, from pulling weeds to pushing a wheelbarrow. Go to http://www.gardenorganic.org.uk/ to find your nearest local group.
16 LEAPING STILES
Walking in Areas of Oustanding Natural Beauty lifts the spirits, as well as keeping you fit. Leaping Stiles is a website with a selection of excellent walks in Wales among inspirational scenery. Maps are available to download, and it also has a weather guide. See www.leapingstiles.co.uk for listed walks.
Walking in Areas of Oustanding Natural Beauty lifts the spirits, as well as keeping you fit. Leaping Stiles is a website with a selection of excellent walks in Wales among inspirational scenery. Maps are available to download, and it also has a weather guide. See www.leapingstiles.co.uk for listed walks.
17 TRADITIONAL DANCE
If you live in the southwest, why not take up Cornish dancing? The sequences are steeped in local tradition. Some involve reeling, others small hops and jumps, and all are unique and relatively easy to master. Try the Cornish Squire, a dance for a group of couples, involving reels and figure-of-eight sequences. See http://www.an-daras.com/ .
If you live in the southwest, why not take up Cornish dancing? The sequences are steeped in local tradition. Some involve reeling, others small hops and jumps, and all are unique and relatively easy to master. Try the Cornish Squire, a dance for a group of couples, involving reels and figure-of-eight sequences. See http://www.an-daras.com/ .
18 TRY JIVE
Strictly Come Dancing has a lot to answer for, namely the surge in popularity of people dancing the jive, a lively variation of the jitterbug, in front of the TV. Jiveoholics Anonymous (http://www.jiveoholic.org.uk/ ) is a website for those who prefer to learn in the privacy of their own home with detailed descriptions of over 600 moves, or find classes near you through http://www.areyoudancing.com/ .
Strictly Come Dancing has a lot to answer for, namely the surge in popularity of people dancing the jive, a lively variation of the jitterbug, in front of the TV. Jiveoholics Anonymous (http://www.jiveoholic.org.uk/ ) is a website for those who prefer to learn in the privacy of their own home with detailed descriptions of over 600 moves, or find classes near you through http://www.areyoudancing.com/ .
19 BUGGY EXERCISE
New mums who want to lose a few baby pounds could join a buggy club. Pushy Mums organises walks for mothers with their strollers and is a great way to socialise and enjoy the fresh air at the same time. For walks in your area visit http://www.pushymums.co.uk/
New mums who want to lose a few baby pounds could join a buggy club. Pushy Mums organises walks for mothers with their strollers and is a great way to socialise and enjoy the fresh air at the same time. For walks in your area visit http://www.pushymums.co.uk/
20 SKIPPING
An exercise to bring out the inner child in you, skipping is also fantastic cardiovascular exercise. Do it to music or in unison with a group of friends in a beautiful setting. Visit http://www.skip-hop.co.uk/ for skipping tips.
An exercise to bring out the inner child in you, skipping is also fantastic cardiovascular exercise. Do it to music or in unison with a group of friends in a beautiful setting. Visit http://www.skip-hop.co.uk/ for skipping tips.
21 WINTER SWIMMING
Fantastic for the constitution, this is one for the hearty soul who likes nothing more than the bracing cold to feel invigorated. The Outdoor Swimming Society lists midwinter swimming events in scenic spots and advises on the best technique. Don’t forget your wetsuit. Visit http://www.outdoorswimmingsociety.com/
Fantastic for the constitution, this is one for the hearty soul who likes nothing more than the bracing cold to feel invigorated. The Outdoor Swimming Society lists midwinter swimming events in scenic spots and advises on the best technique. Don’t forget your wetsuit. Visit http://www.outdoorswimmingsociety.com/
22 PUT SOME SPRING INTO YOUR STEP
Jumping up and down on a trampoline is a sure-fire way to make you smile. There is a entrenched silliness about the activity which can only boost the mood. And spending five to eight minutes on a trampoline with a good routine has been compared to running a mile. See http://www.trampolines.co.uk/ for some equipment options.
Jumping up and down on a trampoline is a sure-fire way to make you smile. There is a entrenched silliness about the activity which can only boost the mood. And spending five to eight minutes on a trampoline with a good routine has been compared to running a mile. See http://www.trampolines.co.uk/ for some equipment options.
23 JUMP FOR JOY
A wacky invention that takes the chore out of exercise, Kangaroo Jump Boots are irresistible fun. Originally designed for physical rehab patients with back or knee injuries, they fit like rollerblades and give your buttocks, legs and abs a low-impact workout and can lead to weight loss. For more information, go to http://www.jumpboots.com/ .
A wacky invention that takes the chore out of exercise, Kangaroo Jump Boots are irresistible fun. Originally designed for physical rehab patients with back or knee injuries, they fit like rollerblades and give your buttocks, legs and abs a low-impact workout and can lead to weight loss. For more information, go to http://www.jumpboots.com/ .
Coach Chris
PS Let me know what you thought of this article, or if you tried the fun things on it!
