Who Is Getting Fit This Year?
 

Roll call!

Who is trimming down, or bulking up this year?

This thread is useless without before and after pics!

Me as of 5th January 2011.

[img]Download Failed (1)[/img]

Re: Who Is Getting Fit This Year?
 

No photo's of me, but i do want to take up Zumba again and I'm quite partial to Kinect Sports. I lost 3kg before Christmas and I didn't put it on again but i'm continuing with Rosemary Conley to keep shifting those pounds ;)

Re: Who Is Getting Fit This Year?
 

You need to work on your traps dude lol
I will be fit by the end of the year all being well

Re: Who Is Getting Fit This Year?
 

I've started, dont know how well I'll do though. Done a 14k off road bike ride today to start things off :)

Re: Who Is Getting Fit This Year?
 

Where's the before pic?

Are you aiming to lose all that flab? :D

Re: Who Is Getting Fit This Year?
 

I've got two marathons planned for this year. Barcelona in March and London in April.

Depending how they go I might go for the Loch Ness one in October as well as the usual collection on 1/2 marathons and 10k's. Wanting to do a couple of triathlons as well this year.

Re: Who Is Getting Fit This Year?
 

Me! It's this year or never to lose weight.

I've dieted all my life, every stupid diet from cabbage soup, to grapefruit and all the others in between. As from 6th January I have been paying special attention to what I eat (and drink), by cutting down on the fat and alcohol intake.

I have also signed up for a NHS 8 week course, which starts on the 12th January. Basically it's about nutrition and exercise.

I am doing this for myself for health reasons as I am finding it difficult to walk any distance. I am just taking one day at a time, it's said the longest journey begins with just one step. Good luck everyone, hope you achieve your goals, and keep us posted on your progress. :)

Re: Who Is Getting Fit This Year?
 

Correct - carry far too much of it!

Re: Who Is Getting Fit This Year?
 

Took up boxercise and running in the couple of months before Christmas - had to stop because of the weather - managed to lose a stone in about a month. So hopefully get back on track and get down to my target of 12st.

Re: Who Is Getting Fit This Year?
 

For anyone who is interested in losing weight, I find this site quite helpful for keeping track of food and drink intake, weight, exercise etc.,

http://fitday.com/

Re: Who Is Getting Fit This Year?
 

Started the light running again after a lengthy lay-off - just doing 2 miles every other day to start, but I've signed up to the MapMyRun '30in30 Challenge' - need to run 30 miles within 30 days, which should be the kick up the backside I need to properly get going again.

Re: Who Is Getting Fit This Year?
 

After hanging up the footie boots I've been clocking up 30-40k a week for the past 10 years and one of my knees is now beggared so be careful!

Re: Who Is Getting Fit This Year?
 

Why don't you have a neck? :erm:

Re: Who Is Getting Fit This Year?
 

rofl

Re: Who Is Getting Fit This Year?
 

Maybe someone told him to wind his neck in...

Re: Who Is Getting Fit This Year?
 

I saw a few folks recommending this one so signed up (free) http://www.myfitnesspal.com/

This and Sports Active 2 seems to be helping already :)

Re: Who Is Getting Fit This Year?
 

Either that, or God didn't give him one :)

Re: Who Is Getting Fit This Year?
 

Thanks for that Ravenheart have Bookmarked that one for a gander later.

Went to the free 8 week 'Weight Matters' course today. Was somewhat apprehensive about what it entailed etc. However it turned out to be really quite interesting. We were a fairly eclectic bunch (10 of us) but all had one thing in common, to lose weight. I was probably the oldest person there but happily I wasn't the largest. They stressed that there was no pressure to lose weight as that was not the purpose of the course. The purpose is to make us re-evaluate our lifestyles, and in the process change our way of looking at food and exercise. Too long to explain the ins and outs, but at the end of the 8 weeks I'm hoping I will have the mindset to be able to accomplish a significant weight loss this year........................ ok, ok but at least I am trying! :D

By the by have lost 6 lbs since last Thursday, trying not to get too excited as most of that is probably just fluid and excess due to Christmas binging. But it is a start. Just hope I can keep it up. :)

Re: Who Is Getting Fit This Year?
 

Zumba started again for me today.
It's briliant and really doesnt feel like you are doing exercise and is a fusion of dancing, aerobics, dance, and beats. See here for more info:

http://www.zumba.com/us/

Re: Who Is Getting Fit This Year?
 

You can get a zumba game for the PS3 it supports PS move as well.

Re: Who Is Getting Fit This Year?
 

I'm looking downwards into the phone which hides it.

Re: Who Is Getting Fit This Year?
 

And the Xbox Kinect too :)

Although I do feel they are priced high, so i'll be keeping an eye out for them reducing and int he meantime dancig my butt off in my class :D

Good luck Tinky, You're doing fab!

Good luck also to anyone else aiming to get fit or lose a few pounds this year. Remember its not a diet, its a lifestyle change - something that keeps me going ;)

Re: Who Is Getting Fit This Year?
 

Thank you Super! I think that going to this class will help keep me focused, especially on the weight part. I am now finding myself looking at the ingredients on food packaging and also I plan to do more walking. They weigh you and take your waist measurement at the first meeting, so although they tell you it's not about losing weight, you sort of feel obliged to watch the calories.

How is everyone else doing? Let's hear how you are/aren't getting on.

Re: Who Is Getting Fit This Year?
 

dont matter what u do, you'll never look good ;)

Re: Who Is Getting Fit This Year?
 

No, but I can still look better :D

Re: Who Is Getting Fit This Year?
 

ahhh yes, cos u look ill ;)

Re: Who Is Getting Fit This Year?
 

The latest craze at work is running for 30 seconds very intensely and doing that for about 4 minutes 3 times a week.

Apparently it is meant to be the same as going on a massive run.

Re: Who Is Getting Fit This Year?
 

All depends on your level of fitness Hal. I decided I'd try running on the spot during the TV adverts, nearly did myself in lol!:D

Re: Who Is Getting Fit This Year?
 

6lbs lost so far, with the combination of watching the calories etc on the myfitnesspal food diary and EA Sports Active 2 :D

Re: Who Is Getting Fit This Year?
 

:clap: Well done Ravenheart!
I went to my second 'Weight Matters' course today and have lost 3 and 1/2lbs this week. Got to keep positive. I reckon I have lost 9lbs in total since 6th January. But I have got a long, long way to go. My aim is to be more active, hopefully the weather will be kind, and I will be able to do more walking. I find that when I get peckish I have a cup of homemade veg soup; tides me over till my main meal at night. Thing is not to feel deprived, I have what I usually have, but I just cut down on the portions. Seems to be working so far, long may it last.:shrug: :)

Re: Who Is Getting Fit This Year?
 

https://www.cableforum.co.uk/images/...2011/01/52.gif Ravenheart. That is fantastic :D

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https://www.cableforum.co.uk/images/...2011/01/52.gif to you Tinkey as well. ;)

Re: Who Is Getting Fit This Year?
 

Well done Tinky :)

Did folks see the repeat of the BBC's 10 things to know about losing weight? Soup was mentioned as a great lunchtime food as it takes longer to digest than a meal and a few glasses of water separately

Re: Who Is Getting Fit This Year?
 

I started to do the walking but the weather has start to get bad again with frost and ice in the evenings I have had to stop for awhile but will pick up again when the weather gets better

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I'm not a great lover of soup but one I'm willing to try. Any particular kind of soup Raveheart?

Re: Who Is Getting Fit This Year?
 

They said chunky soup was the best, they also mentioned that low fat dairy products can also help us get rid of more fat, which I found interesting as dairy is often seen as a nono when on a healthier diet.

Seems the programme is no longer available on iPlayer which is a shame as it was really interesting http://www.bbc.co.uk/programmes/b00ksh7c

The top tips from the programme are as follows:

Here are the ten things that Michael Mosley thinks you should know about losing weight:

o 1. Don’t skip meals, especially breakfast, as it makes you crave more higher calorie food.
o 2. Use smaller plates to control portion size.
o 3. Count your calories.
o 4. Don’t blame your metabolism.
o 5. Protein staves off hunger pangs.
o 6. Soup keeps you fuller for longer.
o 7. The wider the choice, the more you eat.
o 8. Low fat dairy actually helps you excrete more fat.
o 9. Exercise goes on burning fat even while you sleep.
o 10. Keep moving and lose weight – Just keep active.

Re: Who Is Getting Fit This Year?
 

So easy to make your own pot of soup Defirish. Carrot ,turnip, onion + small potato, in fact any veg simmered in approx 3pints water with chicken, or beef stock. If no stock, then stock cubes are just as good. Most supermarkets do ready diced veg these days. Very filling. Sometimes I use as a base a couple of packets of cup-a-soup tomato flavour for example, then add the previous veg.

and Ravenheart I missed the programme you are talking about, sounded really interesting. I have been watching 'the biggest loser', that has been opened my eyes.

Congrats Ravenheart on your 1000th post!

Re: Who Is Getting Fit This Year?
 

Whatever you do if you are trying to lose weight don't eat bread.

Re: Who Is Getting Fit This Year?
 

I was stunned when I saw the calories in bread, I think it was my downfall as when my RA is bad I'd often have a couple of sandwiches, amazing to think that 1 sandwich can have the same calories as a full chicken dinner with potatoes and veg.

Keep up the great work folks :)

Re: Who Is Getting Fit This Year?
 

You don't have to give up bread entirely (one of my favourite foods apart from potatoes) Nimble is only 49 calories per slice and 0.1grams of saturated fat.

Re: Who Is Getting Fit This Year?
 

Found the programme on YouTube :)

Part 1 of 6 http://www.youtube.com/watch?v=kVSDHwA6nFw

There's links from there to the other parts. Hope this helps :)

Re: Who Is Getting Fit This Year?
 

Thanks so much for that Tinkey. That is really useful and one I will be trying out tomorrow. :D:D

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Thanks for the link Raveheart. Some really useful stuff in that and very good ideas as well ;)

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I love bread and potatoes as well and would find it hard to give them both up :(

Re: Who Is Getting Fit This Year?
 

I am trying to lose some weight too - aiming to go to the gym atleast once a week (I'd like to do more, but work, kids, etc, get in the way) - I've also stopped drinking my 2 to 3 pints of milk a day, having discovered that it was worth 500 to 700 calories a day

Re: Who Is Getting Fit This Year?
 

I was told to drink more low fat milk as I need to have the protien :shocked:

Re: Who Is Getting Fit This Year?
 

losing weight will also make 'Little_love_monkey' look bigger too :)

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I could make a very crude joke here...

Re: Who Is Getting Fit This Year?
 

Or little_love_monkey could lost the weight with you :D:D

---------- Post added at 21:22 ---------- Previous post was at 21:21 ----------

I dare you :D:D:D:D

Re: Who Is Getting Fit This Year?
 

I hope not! - he'll vanish!

soooo tempting...

Re: Who Is Getting Fit This Year?
 

Time to crack open the masculout...

Re: Who Is Getting Fit This Year?
 

I bet...........................:D:D:D:D:D:D

Re: Who Is Getting Fit This Year?
 

Not only is bread high in calories it also bloats your stomach because of the yeast and flour in it.

Re: Who Is Getting Fit This Year?
 

It's not about giving up bread or potatoes or whatever, it's about cutting down. If you cut out what you like you will soon tire of your diet. Aim to lose a modest amount even if just 1/2lb per week, over the year that is 26lbs! So really what I am saying is it's about changing our eating habits, and being more aware of our intake, and also trying to be more active. :soapbox: Hopefully we can stick at it this year, and keep us posted on your progress peeps!:)

Re: Who Is Getting Fit This Year?
 

I've cut down on my portion size and also cut out take aways I used to get once a week and also cut out chocolate and have being doing exercises around the house until the weather improves again and I can take up my walking again. No more I can do I dont think. :erm:

Re: Who Is Getting Fit This Year?
 

Another lb lost last week (as I was away for a few days, and tried to be good but fell down on the Sunday lunch)

Another EA Sports Active workout done tonight, which burnt off another 200 calories :)

How is everyone else doing?

Re: Who Is Getting Fit This Year?
 

I've lost another 1lb that makes a total of 10lbs since 6th January, sounds a lot, but I have a lot to lose. I'm trying to stay determined, as, according to what they have told us the average time for giving up diets is after the 4th week.

I also intend to walk into town today (approx 1 and 1/2 miles) as I have the WM meeting today. We are being shown how to cook healthier meals.

Stay positive everyone, keep up the good work your doing great!

Keep us posted on your progress wont you? :)

Re: Who Is Getting Fit This Year?
 

I haven't been monitoring my weight at all, purely as I'm looking at getting back into the running - I'll be back on the treadmill tonight, but I'm back up to 3 miles in around 28 minutes, which'll do nicely.

Probably weigh myself at the start of February, and take it from there :)

Re: Who Is Getting Fit This Year?
 

That's pretty good if you've not been running for a while. I was struggling to get back up to break the 20 minute 5K after coming back from a knee injury. It can be really difficult to up a level when you're doing steady treadmill running so started doing some interval training every other day and within 2-3 weeks managed to get back to consistent times again. Give it a go?

Re: Who Is Getting Fit This Year?
 

That's actually what I'm building up to - it'd actually been several months since I'd done any running, so I'm currently using the treadmill to build up my stamina again.

Once it starts staying light until around 6, I'll be going back out to run so I can do the interval stuff then - I reckon that'll give me about another 6 weeks maybe, then I can concentrate on increasing my distances as well. I want to try and do a 10k this year as, if I don't have a targte, I know that I'll just get bored of it again :)

Anyway, I started that '30 in 30' challenge on the 8th of this month, and todays 3 miles has got me up to 19.1 in total, so I've got 13 days left, and only 11 miles for the total - quite happy with that :)

Re: Who Is Getting Fit This Year?
 

:rofl:

If only it were that easy!

Re: Who Is Getting Fit This Year?
 

Last July my wife decided she would like a dog, so we got a Borador puppy (Border Collie/Labrador Cross), what has that to do with weight and fitness you may ask?

Although I was reasonably reasonably fit and not overweight, with the additional three dog walks/day usually totalling at least 5-6miles plus things like playing with the dog with a ball I now weigh 8lbs less and feel fitter than I have done for several years and all with no reduction in food or drink (just as well since I love a pint or 3 of Real Ale but I do always walk to and from the pub!)

Re: Who Is Getting Fit This Year?
 

I'm doing my gentlle walking and will build it up slowely. I dont weigh myself as that would put me right of and I would get impatient as well. I'm hoping that the stone I have to lose I will have lost it if I keep up the walking. Congrats to you all on the progress your making https://www.cableforum.co.uk/images/...2011/01/32.gif

Re: Who Is Getting Fit This Year?
 

Well, the Mrs got me a Nintendo Wii with Wii Fit Plus for my Birthday yesterday... It said i was pretty good BMI wise (22.5) but you could always do better right?

Re: Who Is Getting Fit This Year?
 

Did you find the Wii fit plus good?

Re: Who Is Getting Fit This Year?
 

Yes, once you get used to the Nintendo way of doing things. I find it hard to back out of stuff or find a place to 'save' so you can revisit etc

Tips please!!!!

Re: Who Is Getting Fit This Year?
 

I dont have an Nitendo wii but really want one and loads of people have told me that Its not good and the wii fit plus is usless as well so thats why I asked you. Would you recommend it as a good buy?

---------- Post added 27-01-2011 at 00:03 ---------- Previous post was 26-01-2011 at 23:58 ----------

http://answers.yahoo.com/question/in...4061207AA7M7kC

I found this for you. Hope it helps.

Re: Who Is Getting Fit This Year?
 

Cheers for that,

It is a bit of a giggle really, the main benefit for me is that I really do not want to join a gym so being able to do stuff in my own front room is a plus.

It looks like there are some good games for it too :D

Re: Who Is Getting Fit This Year?
 

OP - me :D
I think I live fairly healthily but need to cut out some harmful stuff, and I'm onto that, plus I'm taking up something I haven't done for years - it's swimming :D (have to be able to time myself, swim the width of the pool underwater and plain enjoy the water). My local pool is olympic-sized so I'm very fortunate.

Re: Who Is Getting Fit This Year?
 

I can swim..............like a stone :D:D but I was told to go to the pool and walk up and down to fix my dodgy back :erm:

Re: Who Is Getting Fit This Year?
 

I'm a complete fish :D
Swimming is such a great therapy for exercising as gently as you want to.
I found salsa lessions good for my dodgy back and far cheaper than regular chiro appointments and a lot more fun :D

Get that cossie on Lass! :)

Re: Who Is Getting Fit This Year?
 

I cant do the length of the pool and just go in to the childrens end :D:D I dont like going under water either :( so walking in the pool has to be my option

Re: Who Is Getting Fit This Year?
 

Just enjoy the support of the water and move around. :) You could float on your back and just let your arms, or legs, or both do the work. Failing that, I'm just going to get that flight and drag you into the water aren't I? :D
Is there a saline swimming pool near you? I think that's exactly what you'd enjoy.

Re: Who Is Getting Fit This Year?
 

That's a good idea Caff, swimming apparently exercises all your muscles. I may make enquiries about opening times etc at our local pool.

Today I walked to the doctor's surgery (car is in for MOT). I have been wearing my new pedometer all day and surprisingly I've taken 6826 steps, which used up 205 calories and is equal to 4.778 Km. :) There was me thinking I did no exercise. I'm going to make a habit of wearing it and see if I can beat the total.

Re: Who Is Getting Fit This Year?
 

I must invest in the pedometer as well as they are very good. Well done Tinkey. Your doing fantastic :D

Re: Who Is Getting Fit This Year?
 

I can recommend it deffy, it will give me a daily target to aim for. :)

Did anyone watch the channel 4 programme last night 'Will my crash diet kill me?' http://www.channel4.com/programmes/w...s/lighter-life

Re: Who Is Getting Fit This Year?
 

No I missed that but will watch it on 4od when Its available. Thanks Tinkey for that. Also they might repeat it on more 4

Re: Who Is Getting Fit This Year?
 

Thank you Tinky.

Inch by inch we walk the mile - or something like that :D

Re: Who Is Getting Fit This Year?
 

Swimming is a really good low impact exercise and especially beneficial to anyone who has any musculoskeletal problems who will benefit from swimming or even just doing exercises in the water. You often find that some council run pools can be a little chilly, which doesn't help if you're a bit creaky, often hotels/gym have warmer water in their pools, or see if a local hospital has open hydro pool sessions.

Have a look online for free pedometers, a lot of organisations/companies often give them away

Keep up the great work folks :D

Edit: Free pack for walking including a pedometer here though it seems to be restricted to certain areas at the moment
http://www.getwalking.org/get-walking-pack/

Re: Who Is Getting Fit This Year?
 

Aye Caff something like that, in my case probably waddle would be a better description lol!

Thanks for that info Ravenheart, doesn't look like they do the packs down here with the free pedometer. However I just bought one on Wednesday only cost £2.99 so didn't break the bank.

Good luck everyone with all your efforts, hope we can all continue to support each other and reach our desired targets this year! Keep us posted won't you? :)

Re: Who Is Getting Fit This Year?
 

Sure will and I will weigh myself in six months and let you all know if I have lost any weight. I was told I had to lose a stone :(

Re: Who Is Getting Fit This Year?
 

Edit: Free pack for walking including a pedometer here though it seems to be restricted to certain areas at the moment
http://www.getwalking.org/get-walking-pack/[/QUOTE]

You beat me to it :)
And I agree about the temperature. Warmer water is a good idea if you're not just trying to beat your last times.

Re: Who Is Getting Fit This Year?
 

I`ve heard that getting in a few lengths is supposed to be good for you. !:D

Re: Who Is Getting Fit This Year?
 

Well come Monday I will be be going to the pool and doing exercises even if Its only walking in the water. I'm hoping that it will sort out my back

Re: Who Is Getting Fit This Year?
 

What??? And underwater and holding your breath too???

You go Deffy and let us know how you get on :tu:

Re: Who Is Getting Fit This Year?
 

I hate the calorie counting. Any easy way of doing it?

Re: Who Is Getting Fit This Year?
 

If I cut out anymore I may as well lie down and die :(

Re: Who Is Getting Fit This Year?
 

No!!!
Do some fun exercise and - just do stuff really - I lost 3 stone lately by stress (not good) and just eating sensibly (you get used to it) do it with me and have a cream cake afterwards :)
Step by step Lass - it doesn't have to happen in one day :)

Re: Who Is Getting Fit This Year?
 

Thats the one good thing I hate cake

Re: Who Is Getting Fit This Year?
 

I'm giggling me socks off. I don't have a sweet tooth either.

OK - me/you pool and then zumba? Or a pillow fight on the drive?

Re: Who Is Getting Fit This Year?
 

:( Today's been a bit of a failure.................checking pedometer..........only 3560 steps taken today. Tried to go for another walk but my hip bones hurt so much, must have overdone it these past few days. No time to give up, must stay positive.

Re: Who Is Getting Fit This Year?
 

Oh sorry to hear that Tinkey. I had to have a day of as well and not do anything as I had a bit of swelling in my back but due to rest and pain killers the swelling is going down. Your doing fantastic Tinkey and well done :hugs::hugs:

---------- Post added at 18:37 ---------- Previous post was at 18:36 ----------

Yep of to the pool with me on Monday for def.

Re: Who Is Getting Fit This Year?
 

Hey Tinky, don't think that way! you've done what you could, and overdoing things is no good for anyone. Any movement or moderate exercise is beneficial so don't go writing today off! Hope the joints ease off :)

Re: Who Is Getting Fit This Year?
 

Sorry about your back Deffy, maybe we are too keen and expect too much too soon, and we need to slow down on our efforts, like Caff says one small step at a time.

Thanks so much Ravenheart, maybe I expect too much from my megre efforts. If I am to carry on I will have to accept that I will have good days and bad. The crunch may come if I step on the scales and find I have put on weight. But let's not go there.:erm: Tomorrow is another day. I think if we can keep encouraging each other in times of weakness, maybe, just maybe, with a shed load of luck we will manage to achieve our goals.

Thanks for the support peeps!

Re: Who Is Getting Fit This Year?
 

I have learned my lesson and I'm going to take it in small steps. There is great support on here so thats all we need. The best time to weigh yourself Tinkey is in the moring before you have anything to eat

Re: Who Is Getting Fit This Year?
 

Hey!

How is everyone today? hope the creakiness has subsided in everyone. Great support on here I've found the folks on the myfitnesspal forum encouraging too.

Have a great weekend!

Re: Who Is Getting Fit This Year?
 

After the ice and snow have finally completely gone my local Parkrun was back to it's usual hilly course today.

For anyone training for any running distance or just wanting a bit of encouragement I'd recommend it. It's only 5K, it's open to all levels and free of charge.

http://www.parkrun.org.uk/

Re: Who Is Getting Fit This Year?
 

Thanks for that link Derek, while I'm not able to run, I've passed it on to some friends who do a few 5 & 10K runs. :)

Re: Who Is Getting Fit This Year?
 

Aftet having to rest for the last two days I done a gentle walk today and have booked myself in for the swimming pool on Monday Wednesday and Friday and Saturday afternoon so looking forward to that. I will only be walking in the water but Its something and will help with the pain in my back as well. So all good so far. I enjoyed the walk today even do it was just a short one. Thanks Raverheart :D:D

Re: Who Is Getting Fit This Year?
 

I've got a sheet of exercises from when I was having my hydro sessions at the rheumatology unit, I'll see if I can dig it out and scan it.

Of course you don't need any joint or other problems to benefit from exercising in water, the water supports the joints and increases resistance making the exercises a little harder.

Water exercising can be quite tiring, hope it all goes well defirish :)

EDIT: Hmm sheet isn't in the folder I thought it was..

Here's some exercises listed online a few of which were on the sheet I had. Hope this helps. If you're unsure about doing any of these always ask your GP or specialist/nurse. :)

Back pain warm water exercises 10 exercises to get fit in water

Re: Who Is Getting Fit This Year?
 

Thanks so much Ravenheart. I was speaking to the girl from the pool today and was explaining the injury to my back and she said that they willl give me exercises to do and she said for the start 20mins is more than enough as well to start with and then I can build it the exercises when I feel my back getting stronger so looking forward to it

Re: Who Is Getting Fit This Year?
 

Aye the hydro sessions were no longer than 20 mins at first. Was wiped out when I got out, but no doubt of the benefit :)

Keep us posted how you get on!

Re: Who Is Getting Fit This Year?
 

I sure will. I start at half 10 on Monday and will do my gentle walk as well tomorrow also as dont want to put my back out again and be in pain and not be able to do anything for two days. I was bored to death.

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Hows your hip today Tinkey? I hope your feeling a lot better :hugs:

Re: Who Is Getting Fit This Year?
 

Just don't do what I do which is to stay in so very long that I get used to the support and then find it difficult to get out again, and stagger as gracefully as I can to the changing rooms :D

Re: Who Is Getting Fit This Year?
 

No fear of that Caff as I'm only allowed 20mins tops.