Insider's guide to surviving the gym

It's 8.30 on a Monday night, the rain is coming down hard now and I sit behind my desk staring at my activewear.

Maybe I could just put it on and sit at my desk? That's close to exercise isn't it?

It was three months ago I started running. As you might have guessed, I'm not thrilled about that. I've always wanted to be able to run, but my body has had other ideas. I just cannot do it.

My mind screams at me over and over again 'this is torture, this is optional and you can stop now'.

This year I decided I would finally accept my fate (when I realised my jeans needed to be unbuttoned when sitting), bite the bullet and get into a long-term, committed relationship with my local gym.

So I was sitting there, staring out into the rain, after a late-night study session (working part-time and studying part-time seemed like a good idea ... three months ago), and I decided I'd just have to do it.

If I was making this commitment, I was going to have to go all in. That and I convinced myself I would enjoy that chocolate and wine 10 times more if I worked out first.

Out the door, shoe laces tied, in the car, back into the house to grab the forgotten drink bottle, out the door again, reverse down the drive, at the gym in five, out of the car, through the gym doors, ear phones in, go time.

I start the treadmill at 11km per hour. I've been building up to this. I began at 7km per hour and I just about died after 1km. I really mean that. Lungs burning, legs aching, mind screaming profanities at me.

It's three months in and I'm at 11km per hour for 2.4km. I can even run 3km at 10km per hour!

Ok, ok, I know there will be runners out there who are laughing at that accomplishment, but I celebrate all 'I can do it' moments.

Since I'd made it this far without dying, I decided to put together a list of tips for the gym and for running. It's a scary place.

I rarely entertained the idea of setting foot inside one because if I'm completely honest, I hate looking like an idiot, and I feel the chances of using a machine wrong in front of 10 well-built, good looking men was a recipe for 'look like a class A amateur/idiot/the not hot version of a damsel in distress'.

Organise an orientation and a personal training session when you sign up. Depending on the gym you might have to pay for this service, but it is well worth it. Be honest with your trainer and get him or her to show you how to use as many machines as possible and create a workout plan for the areas you want to improve.

People spend a lot of time 'in between' different machines. Usually after you've worked one muscle group to the point of intense pain, you stop and have a stretch and do a bit of wandering. So, the easiest way to get acquainted with machines and to suss out your surroundings is simple: Get on the treadmill, stop to do a few stretches and look around. Who is using what machines? Don't make the mistake of thinking someone is finished when they're not, just politely ask if they're done to avoid embarrassment. They won't bite if you ask nicely.

Most people are pretty focused on their own workout so don't worry too much about people watching you. Seriously, I know it feels like you're on a stage and everyone is looking at the new kid on the block, but most people are so focused on the fact they themselves feel like death is nearly upon them, they won't notice you.

Always set the weights to something realistic it's not worth the pain if you overdo it.

Come up with a routine that's going to work for you and work different muscle groups on different days and don't skip one! I tend to do abs on the same day as legs, chest on the same day as arms, and cardio most times I go (alternating between the cross trainer and treadmill). I work back muscles on a separate day and follow with yoga to stretch out a complaining body by the end of the week. I make sure I never do arms on the days I have to wash my hair, because once you know the pain of a good arm day, you'll never make that mistake again.

You're going to have to push yourself and it will hurt. After your orientation you're going to have to have the motivation to go hard and push yourself to your limit in order to get somewhere. But also know when you're having an off day and go easy on yourself.

Bring a towel to wipe down machines (not that it seems that anyone does this!), a drink bottle and some good music.

Get a good pair of shoes properly fitted to your feet. It will save you in the long run.

Stretch, always, always stretch or you're going to feel it when you lift that single piece of paper from the printer at work or go to stand up ... or move in general.

Come up with a diet plan that works well for you. What foods give you more energy? Eat that a few hours before a workout. I start my day with a protein smoothie, lunch is a mix of carbs, fats and salad, before the gym I snack on blueberries and rice crackers with coconut water (you can all laugh at how sad that sounds), then finish it all off with a good protein-packed dinner!

If you can, avoid the busy times at the gym. Peak times are usually from 6-8am and 4.30-7pm.

Last, be kind to yourself, set realistic goals, and just get your butt in there.

A gym is a great place to make friends, to get motivated through classes, and chill out away from life! Learn to make it your happy place.