• Will your work or family commitments allow you to attend group meetings or classes?
• Are you happy recording your daily diet online or interacting with online forums?
• Do you have a problem with portion control or do you need advice on eating healthier?
• Do you want to be free to eat whatever you like or do you need more discipline and prefer being provided with specific recipes  or food from special ranges with healthy proportions of carbohydrates/protein and fats?
• Do you need to change your lifestyle to incorporate more activity such as being encouraged to walk up stairs or leave the car at home for short journeys, or are you already quite active but have reached a weight loss plateau and would prefer to attend fitness classes or follow a workout plan to kick-start your metabolism?
• How are you motivated? Do you want public recognition for your weight loss achievements or are you happier seeing graphs and statistics that record your activity and calorie intake?

No one weight loss plan is right for everybody,  so although joining the same program as you best friend maybe good for support, if it doesn’t fit your lifestyle or personal preferences you won’t stick with it, especially over the long term. So make sure you check out exactly what the benefits of each program are for you before you sign up. We have highlighted a few of the most popular UK weight loss programs to help you decide.

Who?

WeightWatchers

How?

Meetings or Online

What does it involve?

WeightWatchers’ approach is to help members achieve their sustained weight loss goals by adopting a healthier lifestyle and a healthier relationship with food and activity.

Founded over 40 years ago WeightWatchers is now the global leader in weight management services, providing 50,000 Weight Watchers meetings each week in countries all over the world. Scientific Studies have backed up their approach which is based on the underlying premise of behaviour modification, helping you learn how to change their relationship with food and activity.

WeightWatchers have recently launched a brand new plan. This is their biggest innovation since the POINTS® system launched almost 15 years ago. The new ProPoints plan uses the latest nutritional science that reflects how your body processes food. They claim ‘you’ll discover foods that’ll keep you satisfied and that are healthy and foods that’ll make life enjoyable as you’re getting to the weight you want to be.’

Why could it work for me?

Easy to incorporate the diet into your lifestyle as many food products, including supermarket own brands, already list the  Weight Watchers’ points so no need to personally calculate potion sizes and values.

Any special joining offers?

Sign up  now and SAVE MORE THAN £10 WITH their 3-MONTH PLAN!

Who?

Rosemary Conley Diet and Fitness Club.

How?

Online, Classes, Magazine and Food Ranges

What does it involve?

With over 37 years experience in Diet and Exercise, Rosemary Conley has helped thousands of men and woman from all over the world, to achieve their weight loss goals and get fitter for life. Today, the brand has a reach of over 1 million customers who wish to follow a healthy lifestyle.

The Rosemary Conley approach is unique as the only national slimming organisation to include an exercise session in every class, with workouts designed for everyone, no matter what age, size, or fitness level. Don’t be concerned if you haven’t exercised for a long time – you can start with gentle, low intensity movements and walking on the spot, resting whenever necessary.

At Rosemaryconleyonline, their aim is ‘to assist and support members in achieving and maintaining their weight-loss and fitness goals in a friendly, caring and positive environment.’

Online you can also follow Rosemary’s Amazing Inch Loss Plan, which is based on low-fat, low-Gi foods.

If you’re dieting on your own and looking for a proven eating plan which includes tasty meals for one that are both healthy and hassle-free then you can Use the Solo slim diet range of foods.

Why could it work for me?

With an exercise session in every class, it is a great option for people who want to increase their calorie expenditure and fitness through exercise.

Any special joining offers?

This January Rosemary Conley will be offering all new members joining from this link £10 off membership to rosemaryconleyonline. In addition to this they will also get a year’s free subscription to Rosemary Conley Diet & Fitness magazine worth £19.99 if you join for a year.

Who?

Fitbug.com

How?

Online

What does it involve?

Since its launch in 2005, Fitbug has helped thousands of people achieve their personal health, weight-loss and fitness goals and to lead far healthier lives. Fitbug provides an all-inclusive, non-intimidating programme which is suitable for all; irrespective of age, gender, location or physical fitness which encourages individuals to improve their lifestyles for the long term.

How Fitbug has developed a little gadget (essentially a pedometer) which records all the exercise you do – every step you take and every stair you climb. You then simply download the results onto Fitbug.com and you’ll be to view exactly how much exercise you’ve done. By slowly increasing the amount of steps you take each day and following Fitbug’s healthy eating advice, helps you get fitter, slimmer and healthier. Requires inputting your daily food intake online and then it displays just how much fat, protein and calories you have eaten that day and how you need to alter your diet.

An online forum provides support from other members and online challenges to motivate you to become more active by competing against friends, colleagues or complete strangers to achieve your weekly targets.

Why could it work for me?

Fitbug has unique motivation through Nectar, the UK’s leading loyalty programme. Nectar collectors can earn 1,000 points just for signing up to Nectar Fitbug, plus if you’re serious about leading a healthier lifestyle, you can collect up to an additional 80 points a week! Ten points for 12,000 steps. Take more than 10,000 steps a day, five times a week and receive an additional ten bonus points With all the Nectar points you collect, there are plenty of ways to treat yourself sooner.

Who?

Tescodiets.com

How?

Online

What does it involve?

From one of our main high street supermarkets Tesco diets offers some unique approaches. Firstthere is DNA (Diet Needs Analysis), a 1-2-1 consultation service offering a personal 45 minute phone call with a qualified nutritionist.

Personal diet mentor, recipe club and16 different diet plans available from vegan to gluten free to low salt.

There is also an easy to follow personalised fitness programme. Tell them what area of your body you want to work on and they generate a weekly work out plan for you. Virtual online trainers show you how to do the exercises safely. Also included are online support such as exercise journals, workout logs, activity and heart rate calculators.

Why could it work for me?

After you have received your personalised diet Tesco then allows you to order your diet plan shopping list online. OK this gimmick gets you to buy from their store but you will also be able to avoid the temptation to buy treats in the supermarket.

Who?

Bootsdiets.com

How?

Online

What does it involve?

Bootsdiet.com gives you a personalised calorie target, record everything with an online food diary and stay within this target. No meal plans or special foods. Online forums for encouragement and support. Calorie counted recipes for inspiration

Why could it work for me?

No food is banned but the aim is to educate you about food so you can develop a healthier lifestyle. Can also access your account from your iPhone, Blackberry or other internet enabled phone.

Any special joining offers?

Visit  Bootsdiets.com for a free 7day free trial. Or save up to 1/3 on 3 or 6 months membership at Bootsdiets.com by buying a BootsDiets.com Online Weight Loss Service  Membership Voucher direct from the Boots website.

Everyday we’ll suggest original stocking fillers for the active person in your life.

Today Relaxation Experiences

Even the most active adrenalin junkie needs to relax. Whether its de-stressing before an important event or recovering after a race or hard training session. Or if your gift recipient is someone who always seems to be wet, muddy or windswept it is occasionally nice to be pampered, have your hair styled and be seen in some glamorous clothes. So check these suggestions of relaxing experiences.

Activity Superstore

Make someone’s special dream come true this Christmas – treat them to an activity they’ll never forget!

Choose Activity Superstore for the largest range of original and exclusive gift experiences including total indulgence pampering experiences from a day at a luxury health spa, to  facials, massages, manicures and body treatments for both men and women.

FREE Special Delivery on orders over £50 and last Christmas posting day is Thursday 23rd December.

Buy a Gift

Buyagift are the leading online gift experience retailer, selling over 2000 different gift ideas.

Share your gift by buying Buy A Gift‘s two for one offer of an Indulgent Pamper Day at one of 18 health spas nationwide, including two 30minute treatments for only £44.95.

Other pampering experiences include makeovers, beauty treatments, salons and beauty products.

Running from 24th – 31st December, Buyagift are offering 25% off everything in their Christmas sale. From 1st January the discount will drop to 20%, and will exclude special offers. The code to use is JANSALE25

Leisure Vouchers

With over 50 fantastic leisure brands and locations that accept Leisure Vouchers you can be sure you’ll really enjoy spending them.

From great restaurants and brasseries to holidays abroad, weekend breaks and thrilling days out to relaxing and chilling out at spa’s – these are just a few pleasurable ways to enjoy your vouchers with many more besides.

The Leisure Voucher is a great gift or simply a nice extravagance for you to enjoy!

Red Letter Days

Created in 1989, Red Letter Days pioneered the concept of giving experiences as unforgettable gifts. Owned by Dragons’ Den entrepreneurs, Peter Jones and Theo Paphitis, Red Letter Days offers a huge selection of experiences for him, her, couples, kids, groups and families to enjoy. 

Those who enjoy a good dose of luxury will love a pamper spa day or romantic weekend break, while culture vultures can enjoy a theatre evening or sightseeing tour. Gourmets are also well catered for with a host of cookery classes and wine tasting days.

Spa Finder

SpaFinder‘s mission is to empower people to find their perfect well-being experiences.
Our Gift Vouchers make the perfect present on any occasion all year round, and can be redeemed at hundreds of spas across the UK and thousands of spas across the world.

Virgin Experience Days

Top Offers from Virgin Experience Days

Personal Shopper (also Deluxe and VIP) from £225.00

Whether it’s a crucial job interview or a hot date, first impressions really count. Project an image of confidence and you are more likely to succeed in business and social relationships. Here’s your opportunity to restyle yourself with expert advice from Personal Shoppers at House of Fraser. Sit back and relax in the privacy of the personal shopping suite with a tea or coffee whilst the store is brought to you.

National Trust Day for Two £49.00
Discover the mystery of an historic house and garden, or the fascination of an English castle or archaeological remains on your day out for two at a National Trust property. Top it off with a cream tea for two and remember your day with a commemorative book!

Theatre and Dinner for Two from £85.00

Discover the magic of London’s famous West End with this Theatre & Dinner package for two. This is a fantastic chance to enjoy a delicious pre-theatre dinner for two at a popular central London restaurant and then see one of the West End shows. The perfect gift for any theatre lover. There’s something to suit every taste with the selected choice of shows. Depending on what is available when you book your choice may include; the star studded hit musical Chicago, the gripping adaptation of best selling novel ‘Woman in Black’ or Willy Russell’s award winning musical ‘Blood Brothers’. Whichever you choose you are sure to be enthralled.

Visit to RHS Garden Wisley & Overnight Stay for Two £235.00

Wisley is undoubtedly one of the greatest gardens of the world and is the flagship of the RHS. This experience will enable you to take time out and explore everything the gardens have to offer. Relax with an afternoon tea in the glasshouse before making your way to the luxury Mandolay Hotel where you can enjoy your overnight stay.

<<<Magazine Subscriptions<<<More Christmas Gift Ideas

Everyday we’ll suggest original stocking fillers for the active person in your life.

Today Gifts For a First Time Marathon Runner.

Looking through the searches made on Strenua’s World there are a lot of people wanting inspiration for presents for a first time marathon runner. If your recipient is an experienced runner who is just moving up from half marathon to the full then they probably have their own favourite products to wear or use. But if they are new to long distance running and for example have won a place in the London Marathon ballot or a Golden Bond place for a charity then here are some suggestions of what they will be grateful to receive this Christmas.

Training Plan and Motivation

If they are completely new to training, needs some motivation, or help with nutrition and injuries, then I found a subscription to a running magazine useful when I first ran a marathon. An additional benefit for subscribing to Runner’s World is that you can have access to their detailed on line training schedules for whatever time you plan to finish your first marathon in from under 3 hours to just get round. Giving you ideas to vary  your training to keep motivated whilst pushing you but allowing you to recover as necessary.

Currently it costs only £30 for a one year subscription to Runner’s World.

Safety

Chances are that over the next few months a lot of their running will be done in the dark so make sure they can be seen.

Time To Run Men’s High Vis Reflective Running Gilet Bib £10.99 this Reflective Gilet offers superior protection for nightime running. Manufactured from lightweight polyester, the Gilet offers protection from light wind and rain as well as being highly reflective. For additional comfort, the garment also features a half mesh back for added breathability.

Time To Run High Visibility Reflective Running Bib Vest £4.99 this lightweight high visibility breathable yellow mesh vest has three distinctive colours of reflective tape which combine when moving to increase visibility. One convenient size with adjustable velcro to allow ease of adjustment.

Reflective Arm Bands- From £1.49 these wrap around reflective strips store flat then click in place round your arm or ankle.

Hilly Lady Hi-Viz Reflect Jacket From £24.99 this High visibility jacket has a fluorescent yellow body with reflective trim for superb night-time and low light conditions and visibility; Zipped pockets; air vents and a drawstring waist.

Adidas Run Safety Running Light- £8.95 A great accessory for late night and poor light runs! Make sure others can see you. Light Weight you hardly feel you are wearing it and doesn’t drag down your arm.

Food Hamper

Whilst some people may be looking forward to loosing weight from their marathon training, it is actually important that you fuel yourself correctly before, during, and after training or racing. Why not make a hamper of runner friendly products.

Find out who is the drinks sponsor for the race they are competing in (in the case of  the London marathon it’s Lucozade Sport Body Fuel ) and help them get used to the energy drinks that will be provided on the race day. I for example used prefer to train with the citrus flavour which is fine until the big race and all that is available on the course is the orange flavour.  After 4 bottles it became too sweet and sickly to drink but knowing that will be the only energy drink available I’ve learnt to train with and tolerate it  on long runs.

The marathon runner also needs to consume protein after long runs to repair their muscles so sports Protein Recovery Powder, bars and drinks are also useful.

But the food doesn’t have to be boring sports products and most can be found on  a quick trip to the supermarket. Before training you want to load up on easily digestible carbs and my favourites are McVities Jaffa Cakes . At 45 calories a cake, they contain only 1gram of fat, but 70g carbohydrates per 100g.

Normally Bassetts Jelly Babies are a high calorie treat, but for runners they are source of instant fuel at 20 calories from each little baby and they contain real fruit juice so they even nutritionally good for you, although not suitable for vegetarians.  Buy them a large box and they can take a handful with them for sustenance on their 13mile plus runs.

Finally post race you want something high in protein such as a 9bar with almost 9g protein per bar. 9bars are widely available across the UK and are stocked by health food stores, Holland and Barrett, Tesco and other major supermarkets.

First Aid

Hopefully not something they will need to use but it is inevitable over the next few months they will need some of this kit. Injuries always feel worse after an expensive trip to Boots to help your recovery, so why not make a gift pack of these injury preventing products, and add a packet of ibuprofen too.

Bodyglide Anti-Chafe Stick £11.29, chaffing, nipple rub and blisters, prevent them all with this easy to use stick. Vaseline is messy to apply and ruins your clothes but like a solid deodorant stick this is water resistant and contains aloe vera and vitamin E.

I always have a supply of Compeed Blister Plasters. Whether it is when wearing in a new pair of shoes, blister prevention during a long race or for recovery after a blister has appeared. These plasters work like a second skin. Prevents and treats blisters providing instant relief from pain and pressure. Ideal for heels and arches.

Deep Heat Spray and also Deep Freeze Cold Spray are convenient ways to provide fast and effective warming relief from muscular pain and stiffness, rheumatic pain, sprains, sciatica, lumbago and fibrositis.

Pampering Treats

Of course if you are looking for a traditional Christmas gift that the runner in your life will appreciate then treat their feet. They will be running over 500 miles before London so how about a Foot Massager to give them an invigorating massage to ease muscle stiffness and tension. This one from HoMedics Deluxe Shiatsu Foot Massager (Model FM-TS9-GB) currently has £20 off at Boots, get it now for £39.99.

Let them Pamper their feet with this unique collection of Royal Jelly products in a Royal Jelly & Pure Honey Pedicure Gift Set from Marks and Spencer. These indulgent formulations combine royal jelly and acacia honey for beautifully soft and smooth skin. Includes foot scrub, wash, and cream.

<<<Personalised Kit<<<More Christmas Gift Ideas>>>Adrenalin Fuelled Experience Days>>>

Rolling back massagers are OK for relaxing the whole back but I never find they reach my shoulder area. And handheld manual massagers such as the ones supposedly that treat cellulite don’t get deep enough. So I was happy to trial a new massager from HoMedics who identify themselves as ‘an innovative leader in self-care, wellness and personal health products.’

What is Percussion Massage?

The HoMedics Compact Percussion Massager is described as having ‘Percussion action for deep tissue massage’. As I thought percussion was term to describe musical instruments I wasn’t really sure what that means in terms of massage so I did a bit of research, apparently in massage percussion movements are known as tapotement.

The purpose being:

• to vibrate tissues
• trigger reflexes from the skin
• cause widening of the blood vessels (vasodilation).
• disperse fluid and inflammation from an injury
• reduce swelling

Benefits of percussion movements include:

• being very stimulating
• particularly useful to athletes before an event.
• strengthen muscles by stimulating the muscle to contract.
• useful in reducing fatty deposits and flabby muscle areas

Sounded great, although in massage terms as it is described as a cupping action I presumed that this massager was going to work the vibration principle.

HoMedics Compact Percussion Massager is described as compact and light weight. I found that it weighs 850g, around 950g with the plug and cable, and is 33cm long. Not that compact for carrying around, but it is the perfect size for what it is designed for. It is solidly built and if it was lightweight I would feel it wouldn’t be massaging deep enough, just tickling the surface of the skin. It is however not too heavy that you can’t hold it with one hand over your shoulder to massage your trapezius muscle effectively, although after a few minutes held in that position you can feel your hand and arm vibrating on their own. In terms of the length of the handle (25cm) it is ideal for reaching all areas of your body with the appropriate pressure.

It comes with 4 customisable attachments including, soft, medium, firm, although I have to say that I didn’t notice much difference between the various options. Admittedly I didn’t require very deep tissue massage such as after a marathon but I found them effective in easing stiff muscles the following day after a 10k race. There is also a heated attachment, but this requires the vibrating action to be switched on whilst it was heating and I felt I needed a stand whilst it was heating as I didn’t want to just hold it for 5 minutes but if you but it on a table it vibrated off and I was worried about leaving it on a carpet incase it over heated. Luckily it doesn’t heat that much to worry about, just enough to be soothing and whilst it isn’t silent it is no louder than an electric toothbrush.

Whilst I tested the compact massager there is also a version with a width adjustable head. I however was happy with the width of the compact head, it was a perfect size for my arms and what I found most useful was for treating my tarsal tunnel syndrome.  It was the exact width for massaging the base of my calves to relieve my symptoms and especially useful was to use one head with the heat attachment on the base of my heel.

Overall

HoMedics Compact Percussion Massager is easy to use alone, due to the long handle and the solid head allows massaging of deep tissues efficiently.

Has two different speeds offering variable intensity massages for strong and therapeutic relief. The different attachments did not provide obvious differences in massage intensities.

Not particularly lightweight but appropriate for massaging deep muscles effectively.

Soothing heat attachment provides warmth whilst massaging but needs a support whilst heating which takes a while.

HoMedics Compact Percussion Massager RRP £34.99, available from Amazon,  Boots, Sainsbury’s, and Lloyds Pharmacy.

What could be a better goal than to complete a 5k this summer for charity?

Entries are still available for the Cancer Research UK’s Race for Life series this June and July. Whether you want to walk for fun alongside girlfriends and family members, or get competitive with your work colleagues, you can improve your own health and fitness whilst also helping to raise money for Cancer Research UK, whose work has saved millions of lives in the UK and across the world.

5k is an achievable distance for most people and women are being encouraged to come together to walk, jog or run to help raise over £60 million to fund Cancer Research UK’s life-saving work into all types of cancer. 5k is also a good distance to attempt if you are beginning starting a fitness program and with a little bit of training through the summer you may be ready for one of Cancer Research UK’s Run 10k events that occur in the Autumn, when the men in your life can also enter.

Cancer Research UK’s Race for Life continues to be the most successful and largest women-only fundraising event series across the UK and has raised a staggering £290 million for the charity’s life-saving research. The 2009 series was the biggest yet with over 730,000 women taking part. This year is Race for Life’s 16^th Birthday and since it began there has been a 15% drop in the death rate from cancer, something that Race for Life has helped to achieve.

If you are looking for something to wear during the event then visit the online shop, where you can buy your fancy dress accessories including fairy wings, bunny ears and pink glitter cowboy hats. If you want to show your support in other more subtle ways there are also socks, sweatbands, caps and key-rings as well as essential T-shirts. These include the new Race for Life 2010 celebrity T-shirts designed by choreographer, Arlene Phillips; girlfriend of Arsenal star Theo Walcott, Melanie Slade; and fashion designer Tracey Boyd.

This year there are over 230 Race for Life events throughout England, Scotland and Wales.  Women from across the UK of all ages and abilities aged are invited to enter, whether you are a cancer survivor, want to test your fitness, celebrate or remember a loved or simply do something positive to raise money for a great cause. Entry fee is only £12.99, although participants are encouraged to also get sponsorship and help is available to set up on an on line fund-raising page. Enter by clicking on the banner below or visiting www.Raceforlife.org.

I normally walk 3.2miles to work which was clocking around 7,000 steps but one day I was late so had to jog the last mile. As I looked at my bug I was distraught to see I had only added 6,000 steps. I know that the bug only counts steps and as I was jogging my steps would have been longer and fewer, but I was disappointed that putting in more effort meant that I had less recorded steps.

Over the lovely sunny weekend I wore dresses where I couldn’t attach my bug to my waist band so I carried the bug in my shoulder bag but then forgot to put it on my clothes when I got to work. I was annoyed with myself when I realised I missed recording another 2,000 steps, but when I got home found I had the expected number of steps as if I had worn the bug all day. Obviously letting the bug bounce around in my bag wasn’t as accurate as wearing it on my waist so I will have to be careful about accepting the counts if it’s in my bag all day.

Although there are community challenges on the website to record the highest number of step count, ultimately the bug is there as motivation to keep me active and tone up so there is no point in trying to trick the bug as I would only be cheating myself. I will have to experiment this week though to see if jogging with the bug in my bag equals each other out and I end up with the same number of steps if I walked wearing it.

As this was my first week I didn’t have any goals I just had to eat as normal and record everything on the website. Unfortunately I got tonsillitis and for two and a half days I couldn’t swallow or eat or drink anything so I had nothing to update my profile with. Then on Sunday I get a text message saying ‘Don’t be a slug…Update your bug!’.  Looking back it was nice to get the reminder text and know that Fitbug was still supporting and motivating me, although at the time I did want to text back ‘Leave me alone I’M ILL.’

In spite of my incomplete first week profile, Fitbug was able to make some recommendations of:

• Step Target 19,500
• Aerobic Step Target 6,600
• Calories consumed 2,000

I’ll let you know if I manage to reach the targets next week. If you have already a Fitbug member then don’t forget I have set up a league for Strenua’s World and I hope readers will join the league for some friendly rivalry and motivation.

If you wish to join me Fitbug.com are offering a 25% Discount to all new customers, simply enter this promotional code ‘SPRING10’ in the appropriate section which is valid until 30th June 2010.