The clutch on my (diesel) 7th Gen seemed heavy compared to other cars, but I got used to it. If nothing else it'll stop you riding the clutch at traffic lights -unless you have Olympian legs ;-)
I too found getting first difficult. Sometimes to the point where the only way of being certain was to gently select 1st as the car slowed to a halt then take it out again. It would slip straight back in that way, where as it would fight back without this 'pre-selection'. Changing the gearbox oil, for me at least, made a significant improvement. It's a relatively easy job (there's a DIY on here somewhere). You'll need a square plug key, a funnel with a long neck (or a foot of hosepipe pushed over a short one) and 2.2L of MTF oil from Honda.