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Start Again in 2010 - The Mum's - Week 5

Tuesday, 9 February 2010

The week of the 11th of Jan we started our "Start Again in 2010". We have chosen two groups of people to focus on. We have taken 3 Mum's who are hoping to shift some of their baby weight and we are taking 3 smokers who have tried everything to stop and really want to. We will follow them for 10 weeks and join them on their journey as they try to achieve the goals they have set for themselves. With the help of a panel of experts we hope to make this happen for them.

Why is it Relevant Today?
This is the beginning of week 5, John had to pay an emergency visit to Caitriona as she was starting to find it hard to do her exercise programme at home. John will go through the programme with Caitriona and show how our viewers can follow along at home.

We meet all the Mum's again with Health and Fitness Coach John O'Connell and they have their second assessment to see how they are getting on.

EXPERT - John O'Connell, Health and Fitness Coach.

First Mum - Eireann Mannion (18) Dublin

She is a first time Mum to Fiachra who was born on 6th October 2009.

Her stomach and arms are the problem areas for her and she really wants to change them. Her weight gets her down and being so busy with a new bay she just needs something that she can do that will help her get back in shape.

Second Mum - Catriona Byrne (29) Waterford
TO DATE HAS LOST - 5lbs in weight

Has 3 kids 6, 2 and 7 months. She is very unhappy about her body. Her problem area is her stomach and she would love to fix that. She never shifted her weight after her first baby. She has tried all the fad diets and quick fixes. She wants to be able to go things with her kids again.

Third Mum - Vivienne Goodwin (40) Co. Louth

She has 3 kids 7 ½, 3 and 1. Her son is making his communion this year and she would love to have a lovely outfit to wear. She has yo-yoed with her weight since her 20's and just really wants to get her shape back. She wants to make changes to her lifestyle through exercise and her eating habits and wants to pass on these benefits to her family

Questions for John:

What did you do with Caitriona?
I took Caitriona through a weights programme and an interval training session. People can start this at home using just their body as the weight and as they get stronger they can add weight

What things can you use around the house to help maximize your workout?
I can't recommend using bags of sugar etc as this doesn't work. I will not lie or compromise on this as I feel really strongly about it, for too long the public have been fed misinformation about training and it's time for this to stop. I will show what Caitriona's programme is and how we can use bodyweight exercises to get a good training session in. There are plenty of exercises we can show with just your own bodyweight that are far superior to doing anything with a tin of beans!

Should people work out to Music?
If they like it yes, if they don't know it's entirely up to them.

How often should you exercise at home?
You should train 3-4 times a week

When you jut feel like you could not be bothered working out and want to flop on the couch instead, how can we motivate ourselves to get up and just do it?

Sometimes we may not feel like training but if you truly want to achieve your goal then just start the session. Don't think about anything except for just starting once you are finished you can then decide if it was worth doing or not. If this is more of a long term thing we need to change our thoughts. Each training session is a necessary step to your goal. Every one you miss is step backwards. What most fail to realize is that the steps are far more important than the goal. You can focus and wish for that dress size all you want but unless you take the necessary steps that goal will always remain a dream.

If you only have a short amount of time to work out are there a couple of things that we should always try to do?
If you are tight for time you can do intervals as these only take 10-20mins and raise your metabolism for hours after training. Intervals are where you train hard for a short period of time 30seconds and then rest for 2-3 times as long. So 30seconds of work followed by 90seconds rest. Repeat 4-8 times for a very metabolic training session.

If you can't find the time to do a full workout what suggestions would you have to try and make yourself a bit more active?
Keep moving as much as you can throughout the day. Use stairs instead of lifts, park further away so you have to walk be active with your kids etc.

Why do you think people fear the word exercise so much?
People tend to build up un their minds that exercise is really hard or boring. Then when they try to force themselves to do it they constantly make it harder by saying I can't, it's too hard etc. We need to develop an attitude of 'can do it' because what we are capable of and what we think we are capable of are two very different things.

Questions for Catriona:

How do you motivate yourself to do your exercises at home?
I turn on music I really like, usually wait till the children are in bed and sometimes I exercise with my friends.

When/Why do you find it tough?
I find it hard to exercise on my own. When I've had a long day with the children, I'm tired; I just want to go to bed.

Have you noticed any changes to your body?
I notice my shelf of fat around my waist is smaller

Disclaimer - The training programmes and nutrition being outlined by John O'Connell for the 3 Mums in Start Again in 2010 is specifically tailored for the individuals taking part. In no way is this a generic programme and you should always consult with your GP before following any of the advice outlined on the show or via the website, facebook etc

Additional / Misc' Info:

To Contact John:

John O'Connell
Health & Fitness Coach