Secrets Of Success


The holiday period is over but the hangover from all the food and alcohol lingers on. You are now 6 lbs heavier and parts of your body are heading south for the remainder of the winter. Not to worry, help is at hand. You are going to join the gym and this year it’s going to be different. “I promise to stick to my fitness programme, eat better and drink less booze……four weeks from now I am going to be a new person”. It all sounds very familiar and simple, so why do more people fail to achieve their goals at this time of year than at any other time?


Common reasons for January joiners to become February failures... Recognise a starting point.


Before starting a new exercise regime, take measurements from hips, waist, top of thighs and arms and write the results down. Most people weigh themselves. Weight is only one aspect of body composition and this does not accurately reflect changes in body fat. You can weigh more than you did before you started exercising, but show a drop in your jeans or dress size.


Be realistic.


Achievable and sustainable weight loss is normally an average of 1-2lbs per week. Stick to this and your chances of success will increase. Setting targets that are too high often leads to quitting early.


Failing to plan is planning to fail.


Without a structure to your workout, you will quickly become bored. This uncertainty will increase your chances of failure. Recruit the help of a qualified instructor or personal trainer to help guide you through programming options and keep asking them for help each time you’re in the gym.


No support.


Friends and family play an important role in ensuring your success, so recruit their support early on when you are most vulnerable to quitting. Once they know you’re serious about getting in shape they will make allowances to accommodate your training demands and encourage you to keep going.


Too much too soon.


The frequency and intensity of your training will determine your chances of success. Build up your exercise adherence by visiting the gym as often as you can in the early stages. However, you don’t always need to train at the same level of difficulty. Try an easy day followed by a more demanding workout on your next visit.


Motivate yourself.


Each time you achieve a goal you should reward yourself in the form of new training kit or something other than food or alcohol. Setting targets is a great way of keeping you focused.


Finally, consider how long it has truly taken you to get out of shape. Don’t be hard on yourself or lose sight of the long term benefits of exercise.


For further fitness tips or enquiries about personal training please contact: Gerry Gorman Personal Trainer on 07966662848 or alternatively email: geraldg075@gmail.com


Next month’s issue: Diets don’t work.


Bridge of Weir Curling Club


Find out more from our website at www.bowcc.org.uk. You will get an insight into our friendly club, together with contact information.


BoW Walking Group


Every Tuesday morning outside the Co-op in BOW at 10.30am walk for about 1 hour. Call Senga McLeod, on 0141 842 3000.


BoW Ladies Badminton


BOW Ladies Badminton Club has altered its playing times. We now play on Monday evenings, in the Cargill Hall, Bridge of Weir, from 7.30pm to 9pm instead of 7.30pm to 9.30pm as in previous seasons.


Gryffe Badminton


The Club is held on a Tuesday evening from 8-10pm in Strathgryffe Tennis Club, Houston.


New


members welcome. Please contact Irene on 615835 for further info.


Charity Zumbathon We’re doing it for 3 hours!!!!!


Back by popular demand its Zumbathon time in aid of St Vincent’s Hospice. Join the party on Saturday 28th January in Johnstone Town Hall 10am - 1pm. £12 registration fee and optional sponsorship.


For more information contact Lorraine in the Fundraising team on 01505 705635 or email lorraine. valentine@svh.co.uk. Spaces are limited so don’t miss out.


Monday Movers


Exercise Class on Mondays at 2pm, St Columba Church Hall, Kilmacolm. Call Irene 01505 614443.


Indoor Bowling


Kilmacolm Community Centre on Thursdays. Ladies: 2pm-4pm and Men: 7pm-9pm. Call 01505 873994


Bishopton BC


Call Jim Naismith on 0141 561 0604 or email: jimnaismith@ ntlworld.com


Brookfield BC Call Bill on 01505 612769


Kilmacolm Golf Club Diary Dates


• Sat 28th Jan: Scottish Night


• Tues 7th Feb: Erskine Charity Bridge • Sat 11th Feb: Valentine Dinner • Sat 24th Mar: Request Disco


• Tues 27th Mar: Ladies Social Evening


| www.advertizer.co.uk| 01505 613340 and 01505 874385 | 43 Zumba With Toni


St Columbas Church Hall, Kilmacolm


Every Thursday 6.15pm - 7.15pm.


Have fun while you burn lots of those extra Christmas calories.


Classes start back Thursday 5th January.


Call Toni on 01505 506806 for further details.


Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32  |  Page 33  |  Page 34  |  Page 35  |  Page 36  |  Page 37  |  Page 38  |  Page 39  |  Page 40  |  Page 41  |  Page 42  |  Page 43  |  Page 44  |  Page 45  |  Page 46  |  Page 47  |  Page 48