So…you're not eighteen anymore, and well, getting out of bed in the morning is no longer the pleasure you're sure it once was. Have you forgotten what it was like to feel fresh and alive when you wake up? Do you feel lifeless, overweight, and miserable? If so, I've got some good news for you!

The point is that you know you need to get up, and shape up, but maybe you aren’t sure just where to start. Beginning an exercise regimen seems like a distant goal that can never be accomplished with your busy schedule right? Wrong! Not only is exercise do-able, but it is also necessary for life.

That’s right – necessary for life! Without exercise, your body can never be what it was meant to be. In order for your muscles, heart, and other organs to function at their optimum level, you must keep them strong.

Throw away your diet books

Let's start by looking back at the issue of diet and nutrition. If you're one of those people who've tried every diet going, you will have noticed that all the books you have ever read about diet had a tiny chapter tucked away in the back somewhere about exercise. It was usually so insignificant; it was akin to the small print in a dubious document.

The news is, that is exactly what the exercise chapter in a diet book is. It's the author's disclaimer. "If you do not succeed on my diet, it's not my fault. You also needed to exercise".

So, think back to every diet you ever went on and then put on weight later, Stop beating yourself up for being a failure. The diet could never have worked because I guarantee most of them were impractical and impossible to maintain long-term. But, as we all know, the hype surrounding them and the huge amount of advertising gimmicks involved make it almost impossible for you and thousands, maybe millions, of others to resist.

It's now time to wise up, throw away the diet books, and concentrate on the topic of that one small chapter. Why? Because without exercise it is impossible to be healthy. Our bodies were meant to be moved, and vigorously at that. Sorry, you cannot have your cake and eat it too, but admit it - you have always known that haven’t you? Up until now, exercise may have been a dirty word in your vocabulary, but it's time to change your perspective

Consider the following:

Do you want to be able to run around, play and spend quality time with your kids?

Do you want to enjoy the countryside with your family? Do you want to ski, hike, roller blade, play tennis or go jogging without feeling as though you are going to die of exhaustion after only a small amount of activity? Are you afraid that you might be sitting on the sideline watching, as life passes you by?

Do you want to reach middle age and beyond pain free, or do you want to sit around with your friends discussing your latest aches and pains and greatest medication to fix them? Isn’t there something better you could do with your time and energy? Of course there is!

Do you long to look in the mirror and not be saddened and discouraged by what you see? Thin doesn’t mean beautiful, but healthy and vigorous is always attractive. Having a fit body also allows us to age gracefully.

(For those of you living abroad) Remember it is difficult to make life changes, but especially difficult if you are an expatriate and new to living abroad. Bear in mind that a coach can get you get motivated and help you to find groups to join and ways to get integrated. Arriving in a strange country where you have no friends can be a lonely time. It's easy to stay in the house, turn to food and/or television, and calls home for comfort. If you do take this route, you will probably gain weight, be unhappy and get out of shape. But the good news is that this really isn't necessary! There is lots of support out there for you. I or another coach in your area, can help you find the things that interest you and get you involved.

A healthy Body leads to a healthy mind

Not only does exercise help build the body, but it also

strengthens the mind. Studies show that physical activity actually increases serotonin levels in the brain which in turn

boosts moods and reduces feelings of depression. After

exercising, you will also find that you are calmer and

happier. Researchers report that regular aerobic exercise can

be just as effective as antidepressant drugs and cognitive

therapy in reducing adult depression.

Researchers at the University of Texas' South-western Medical

Centre, Alberta Children's Hospital and the

Cooper Institute conducted a study and the results were

reported in January of this year. They found people

who exercised 30 minutes three to five times a week show a 50

percent drop in depression, and even those who exercised moderately registered a 30 percent decline.

"The effect you find using aerobic exercise alone in treating

clinical depression is similar to what you find

with antidepressant medications," said Madhukar Trivedi, a

University of Texas professor and author of the

study. "The key is the intensity of the exercise and continuing

it for 30 to 35 minutes per day."

The study, which included 80 people randomly placed into five

groups with varying exercise levels, was funded by the National Institute of Mental Health and fitness equipment maker

Technogym.

Excuses, excuses...

It's easy to find excuses; and that's what they are, excuses,

for why you just don't have time to exercise. You have work to

finish, the children to see to, family responsibilities, calls

to make, or you're just plain too tired.

However, making time for exercise every day will, without a

doubt enable you to give more, physically and emotionally, to yourself, your family, your work, and every other important

aspect of your life. Even chores are not such an effort if

you've had time to do something for yourself first.

Pick up the remote control

...and turn off the television. If you spend only one hour a

day watching television, this adds up to, yes 365 hours a year, or to put it another way, nine, forty hour weeks. Horrifying

thought isn't it?

We don’t have to spend all day exercising. Studies, such as the one mentioned above, suggest 30-35 minutes per day. That’s

the time of only one half-hour sitcom. It might seem impossible

right now to miss a day of your favourite soap or DIY program,

but within a month of becoming involved in your own life, you will have forgotten all about them.

What type are you?

What sort of sports are you interested in?. Maybe there issomething you have always wanted to do. Make some enquiries$and give it a try! Take lessons, it's NEVER too late

to start. Once again contact me if you need help finding something.

1. Join your local gym, you will find it's full of women just like you, especially if you go in the morning just after the school run.

2. If the gym is not your scene, what about horse riding, rock climbing, rollerblading, hiking, Nordic walking or jogging. If you don't think you'll keep it up doing it on your own,

join a group or if there isn't one start your own. Advertise in your local newspaper.

3. Experiment with new things, try to do something every day, weather it's a trip to your local water park with the family, skiing, a game of squash, tennis or badminton.It can be as light as a walk in the park with a friend or a full on Power Yoga class. Try it all!

But... don't overdo things in the beginning. The old adage "If it doesn't hurt it's not doing you any good" is rubbish This simply means is that you will ache for three days, become discouraged and maybe even give up.

Gently does it.

Build up your routine gently and enjoy every minute of it, before you know what's happened:

1. Exercise will be an enjoyable part of your life.

2. You won't get as many colds and flu’s.

3. You'll have much more energy.

4. That midday slump will have become a thing of the past.

5. You won't feel so exhausted in the evening.

6. You’ll find that you are consistently in a better mood.

7. You will look and feel more attractive.

8. You will feel more self confident.

9. Your posture and body shape will improve.

10 Your overall health will improve.

Best of all your family will love you for spending quality time with them, and getting out of bed in the morning will be a pleasure because you have so much to look forward to.