A new Season of Beat the Couch is upon us and so life has been a little crazy. The past 24 hours has seen a flurry of last-minute registrations, but we are now happily on our way. Last night we had an information session, introducing everyone to the trainers and laying out the details for how it all works.

Everyone is always nervous when they start but those fears soon fade away once we begin. It’s not too late if you want to join. The real training starts this coming Monday, so you still have time.

Beat the Couch is our beginners running programme, aimed at getting people off the couch and 5K fit in ten weeks.

It really does work! Every week, we see people running around Bermuda who started out with BTC. We also see our grads taking it to the next level, taking on 10ks and half marathons too.

I’m a walking example of this. I ran a 5K promising myself I would never run any further, but then found myself running the Bermuda Day Half Marathon Derby three times ― once, pushing the couch the whole way from St George’s. That was no mean feat as the roads were so hot and bumpy that the rubber burnt off one of the wheels by the seventh mile.

We’ve been sent pictures from grads taking part in marathons in London, Rome, New York and Cape Town.

For some people it really does become an addiction. For others, it’s a launch pad into a more active life that includes other types of exercise too.

Regardless of the progression however, the origin of the progression is the same ― all these people set themselves a goal and saw it through.

It sounds simple I know, but how often have you set yourself a goal and then let it fizzle?

There are some simple steps to success here. The first is to make sure the goal is realistic. Many people, especially those who want to run, go out too hard, too fast.

This leads to disappointment and injury. It’s harder than they thought ― and it hurts!

The next step is accountability. If no one is waiting for you to show up, does it really matter if you don’t? Beat The Couch fixes both these problems.

Using a tried and tested interval training method, we build up running time and distance gently.

Beat the Couch camaraderie and team options also provide accountability. And it’s open to everyone.

We keep it accessible by making sure pricing is modest, providing payment plans and providing fully subsidised places to a handful of adult participants each season.

While those have all been allocated this time, we do still have some free places for kids available, who must take part with a fee paying adult.

So if you have a child that might like to run with you, definitely give us a thought! All the information is at waterfrontwellness.bm.

On that note, while there are so many reasons to run, staying fit for or with your children is an amazing one! I started running for lots of reasons but my girls were definitely my biggest “why”.

I actually went on my first run when they had given me a really hard time over family dinner and I needed some space. But, I also really wanted to role-model being fit and healthy.

I was slim, but not strong and I wanted to show them the difference between skinny and fit, which comes in so many different shapes and sizes after all.

When the girls were younger they ran with me a lot. And then they didn’t because they were teens, but they have still chased fitness and love being active.

I don’t know how much influence I had (they had other active influences too including their Dad), but what I know for sure is that these days, they are the ones inspiring me to keep with it. Funny ― and lovely ― how it goes full circle.

Now, if I haven’t won your heart with the kids, and If you’re looking for different or additional inspiration, here’s some motivation for you. Do join us, we’d love to have you.

Show yourself what you are capable of

If you’ve every dallied at a fitness goal, did you beat yourself up about it? Did those negative comments (from yourself or others) start to influence other areas of your life?

Did you use phrases such as “I’m not good enough”, “I have no willpower” and “I’m so useless”?

You are none of those things. The problem is that we often set ourselves goals without having the support structure in place to really help us achieve them.

With Beat the Couch, we are your support structure and with your hard work, we will get you through.

It takes just one success to show yourself what you can do and it is amazing how it translates to other areas of your life. New-found pride and confidence? Yes please.

Visceral fat reduction

This is my favourite biometric to track when we do Beat the Couch! There are two different types of fat in the body ― subcutaneous and visceral.

Subcutaneous is annoying, pinchable but not especially dangerous. Visceral fat however is more liquid, wrapped around the organs on the inside of your body.

It’s metabolically active and contributes to the development of chronic diseases like heart disease, cancer, diabetes ― even Alzheimer’s.

You can be slim with lots of visceral fat and larger with less visceral fat. It really is determined by diet and lifestyle.

As we go through Beat the Couch we give you six opportunities to measure and track visceral fat changes.

It’s so motivating to see that number go down and know that you really are making a difference.

Improve your mental health

So many of our health goals revolve around our weight or physical health. But mental health is just as important.

It’s what drove me out of the door on that very first run! I just needed some room to breathe, a tiny bit of me time and to listen to my own music.

Some people like the social nature of our group training, other people pop their ear buds in and keep themselves to themselves.

Either way, everyone feels better when they are done. Exercise really is such an endorphin booster.

Earn your 20 per cent

You know the philosophy, “eat right 80 per cent of the time and the other 20 per cent doesn’t matter?”. I’m not sure I love that philosophy. For a start, putting junk in your body always matters. Why work really hard to build yourself up, only to knock yourself down with chemicals and junk?

But if your 20 per cent is still clean, whole and somewhat healthy, with things like organic dark chocolate or cookies made from scratch, well, that’s a philosophy I can embrace.

It feels so much better when it’s still aligned with your goals. Running gives you a little extra wiggle room when it comes to pushing that 20 per cent. Just try and keep it nourishing!

• The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Burns BA Hons, Dip ION is the Managing Director of Natural Ltd and a fully qualified Nutritional Therapist trained by the Institute for Optimum Nutrition in Britain. Please note that she is not a Registered Dietitian. For details, please go to www.natural.bm or call 236-7511. Join Catherine on Facebook: https://www.facebook.com/nutrifitandnaturalnutritionbermuda