They’re out there, in gyms across North America. 

On New Year’s Day they made a resolution that 2012 was the year they were going to get in shape by going to the gym. Are you one of them? 

I’ve seen a few of the newbies where I work out. And, as I’ve noticed many a January over the years, there are similarities in the ones who start out super strong and yet are gone by Valentine’s Day. 

You want to go the distance and be there this January and beyond without giving up. Here are some ways to make that happen: 

1. Slow down! Hey, I see you on that treadmill, running like there’s no tomorrow. Not a good idea if the last time you ran was junior high gym class. Doing too much too fast can lead to major aches, injuries or worse. Dial it down, or even better, do intervals: walk one minute, walk on incline the next 60 seconds and then run as fast as you can for one minute. Repeat as often as you can. Build up from there. You can do a variation on intervals using the treadmill, elliptical, bike, stepper, etc. Intervals will ease you into exercising and the experts say confusing your muscles with the quick changes is a super workout. 

2. Change it up. Loyalty is an admirable quality, but not when working out. Don’t latch on to one machine or class right now and let that be all you do. You’ll get bored, your muscles will adjust to the workout and you’ll plateau. Try a class one day, machines another, a brisk walk yet another. 

3. Go it alone. You’ve probably heard you should bring a buddy along. I don’t know about that. If you can come to the gym or class and both really work out, fine. But if you are doing more talking than moving, it’s better if you work out alone. Eventually, you’ll know enough people at your gym whom you’ll exchange pleasantries with so you won’t feel so alone. 

4. Ditch the baggy rejects. Don’t come to the gym in your oldest, biggest T’s and sweats. If you do, how will you be able to see the changes regular exercise will bring to your body? Invest in a couple of outfits, something fun in which you can see your shape. 

5. And the electronics. I just saw a woman resting her iPad on one arm as she tried to move the levers on the elliptical. Really? You think you’re getting a workout that way? Except for an Mp3 player that’s filled with music that will get you moving, leave the tech toys at home.

 6. Try weights.  Get off the cardio equipment every now and then and use either free weights or weight-bearing machines. Several studies have been done that show for women and especially as we age, using weights trims calories and takes inches off as well as (or even better) than a strict cardio regimen. Ask the staff at your gym to give you an introductory lesson so you’ll know what you’re doing. 

7. Straighten up. I’ve been a gym rat for decades now. I have yet to see a machine that calls for the user to rest their arms or upper body across it while in motion. Yet people do it, mostly because they’re at too high an intensity. If you’re one of them, stop that. You’re not getting any sort of workout that way. All you’re working toward is injury and very bad posture. For now, lower the intensity and get a true workout. 

8. Move! After you’ve been doing the treadmill, spin bike or classes for a while, kick it up a notch. You cannot stay at the same intensity and continue to burn calories and build muscles. 

9. Find inspiration. Over the years, I have watched the truly toned people at my gym and picked up ideas on what else to incorporate into my workout. And just about every Wednesday, after watching “The Biggest Loser” the night before, I do a killer routine because I’m thinking, “If those big people can work it, so can I.” Or, I give what they did a try. That’s how I ended up running on a 10 incline last Wednesday. (But that said, I wouldn’t do that step on and off the treadmill at high speeds that “BL” does. They can do it because they have a team of medical doctors and staff to help if someone falls. You don’t.) Figure out what will inspire you to give it your all and then some. 

10. Be patient. Be honest. It took awhile to get out of shape, didn’t it? Well, it’s going to take some time before you see results. It’s going to take even longer if you want to attain the toned body of an athlete. Don’t be discouraged if right now you ache. Stick it out.Give the gym credit when you can carry groceries or walk up stairs without getting winded, even if your body isn’t where you want it. Change is coming, if you keep working out on a regular basis. 

Before you know it, you’re going to be looking forward to those workouts. Honest.

After losing her husband to a rare illness in 2001, Laynie reached a weight of approximately 194 pounds.  Five years later in 2006 she was declared winner of the Sydney Women’s Natural Masters Physique Championsip.  If you aren’t familiar with her amazing story, click here to read it.

Laynie is currently training for the 2010 Australian Natural Women’s Masters Body Building Championship. She shares her ongoing fitness and training journey with Girlgetstrong readers. Below is her latest update ~ Melanie

I’ve been told that muscles have memory, so I was expecting to build back to where I was quickly.  I must admit I did find it hard at first, but once I got into it the entire process became a lot easier than the first time.  Now I’m pushing past those levels to grow more muscle size and density.

“Muscle memory” is a common phrase for the process your neuromuscular system uses to permit movement, or in my world, lift weights.  But really is it my muscles or my brain remembering how to do it? 

Of course, I know the longer I train the more knowledge I accumulate about nutrition and supplements, my body, and training techniques.  Knowledge is power after all.  So bravely I have developed my own training and nutritional programmes utilising all that I have learned.

Wow!  I’m learning a lot rapidly, and not in ways I expected.  I’m feeling more in control of my destiny and self to the point of eliminating self doubts, and that’s exciting.  This is having a positive effect in all other areas of my world as well.  “If it is to be, then it’s up to me!”

Knowing the powerhouse burning inside of me, laying in wait under a layer of fat, I recently had lunch with a few trainer girlfriends who I haven’t seen for some time.  One of the ladies has just gone into competition preparation for the 2009 competitive season in 13 weeks time, so we swapped stories, advice and of course support.  I came away even more determined as my friends acknowledged and praised my growth and size.  Now, remember, size is important to a bodybuilder particularly when it compliments our muscles - and doesn’t insult my bum or fat!

Fuelled with love and advice, I’ve continued on with my mission.  At the moment I’m gym shopping, to find the most appropriate ‘home away from home’ that will fit into my life and training needs.  This is about me not settling for anything that isn’t working or right, or compromising on my needs.

As a marketing and advertising agency owner, with limited time and huge ambition, I have several priorities that must be fulfilled.  It’s not just about equipment, but it’s also about the culture, the people in there, and the operating times of the facility.  Round peg, square hole syndrome; if it’s not the right fit, it’s not right.  There are plenty of different types of gyms, and there is one out there that fits me and my purpose.  I’m currently investigating the 24 hour gym facilities that are becoming available. Mind you, these evaluations are great for developing and testing my commitment level and mindset.  My determination is strong to overcome all challenges (and challengers).

I’m still not brave enough to stand on the scales or face up to the tape measure, but I am monitoring my changes.  I see them in how my clothes fit and the naked reflection in my mirror.  So if I’ve been in top condition once before, is it possible, and easier for me to do it twice?  I am happy to report that it is, so far.

Stay strong, stay training!  Dare to be remarkable.

~LAYNIE

The marketing muscle

The GGS crew are closing the office for Spring Break and will be away until March 24, 2010.  We have promised our families no computers or phones.  So we have some favorite encore posts until that time. 

~Happy Spring, from the GGS crew!

To give you some background information, eight years ago in late July 2001, I found myself alone one cold, dark and rainy Saturday morning.  My darling husband had finally lost his 12 year battle with a rare chronic disease.  We’d been together for 14 years when he suffered his fourth stroke, and died in my arms.  At the beginning, we’d only had three dates over two weeks before he got down on bent knee and proposed; we were soul mates from the start.

We were only married for 1 year before he was diagnosed with a very rare bone marrow disease, and it put paid to a lot of our dreams.  The medical merry-go-round started spinning us around and continued doing so for the next 12 years.  Our dreams of normal disappeared quickly, as did my hope for children.  I sacrificed having children for the sake of my sanity.  How could I do it all?  I was renovating a house, commuting up to 3 hours per day, studying at university, managing his health requirements, and NOT looking after me.

Without a support group, or family to lean on, I struggled to hold our world together.  Looking back now, it doesn’t seem real the things I did, but sometimes you’ve just got to get on and do, don’t you?  I slowly stopped looking in the full length mirror and before long the only mirror I looked in, really, was the one in my makeup bag when I sat on the train applying my makeup at 6.30am on my way to work.

The first twelve months after his departure was difficult, and I really didn’t care about me much at all.  But later, the day came that I had an epiphany.  I got real with myself.  I saw who I had become and I hated it. I’m 5ft 5” and I weighed 88kg (approx. 194lbs) and was at 44% body fat and I knew I had a big reason why to lose the weight.  Two and a half years later I stood on stage at my first competition in a sparkly bikini showing off the new body.  I had lost 25kgs (55lbs approx) and 28% body fat.  The nice people there even gave me a title – 2006 Sydney Women’s Natural Masters Physique Champion – and a trophy!

Unfortunately at the hands of my controlling, emotionally-abusive (now ex) boyfriend, incorrect habits overtook me again.  It’s taken me two years to heal his damage, as well my biomechanically dysfunctional hips.  I’ve made promises to some of the most incredible people I’ve met in this sport to come back.

I’m back into full training, dieting on whole natural foods, and supplementation (all natural and no chemicals).  GOAL – 2010 Australian Natural Women’s Masters Bodybuilding Championship.  I’m six weeks away from turning 50, and in the best state of my life!

I’d love to have you in my pit crew, and share my journey from here to centre stage with you, but only if you want to come along?

Laynie

Laynie@aanet.com.au

Love, LOVE Jody’s post over at Truth2BeingFit.com…it’s all about working out with proper form and NOT rushing through your workout, which is a great reminder for those of us (my hand is up) who are always in a hurry in the rest of our lives.

If you find yourself rushing through your reps, stop, take a deep breath, really focus on the muscle group you are working and when you’re centred, start again.

Work through your move slowly, with your muscles engaged and focus on steady breathing. Slow, steady breathing can really help you keep your workout slow and focused.

But don’t take my word for it, hurry over and read Jody’s tips here.