“Even if you are on the right track, you’ll get run over if you just sit there.”– Will Rogers
It’s a new year! You may be overflowing with motivation to tackle the next step in your fitness, but where do you begin and how do you keep this momentum alive for the entire year…or even better, for life?! Let’s take a look at how to successfully start a workout regimen and tips to create fitness as an integral part of your lifestyle.
BEGINNING FITNESS TIPS:
Work your mind. Resist comparing your current self to others or where you may have been in your past. Instead, choose to focus on moving forward and doing your best each workout.
Find your why. Make a fitness commitment to yourself, create a reason to get fit that lights you up, then share this with people in your life, ask for some assistance to help hold yourself accountable.
Start mellow! Ease into it, keeping in mind it takes four to six weeks to break those old routines and form new habits. You’ll most likely experience muscle soreness and fatigue those first few weeks, take care of yourself and let your body adjust overtime to working out regularly.
Fitness partners. Inspire some of your friends to join you on your journey to fitness, even if you only end up with a workout buddy once a week it will make a huge difference.
Make it fun. If you despise weight training for example, find a way to get strength workouts into your schedule by trying a group circuit training class, Pilates, TRX (trxtraining.com) or even martial arts.
Three. Three days a week is where you will start with your workout schedule. Make it happen, even on a day you only have twenty minutes available, get your body moving. Whether it’s a ten-minute walk followed by ten minutes of running, or burpees, situps and pushups. After four to six weeks you can add a fourth day of working out and over time more if desired. Always have one day a week of rest though, your body needs time to rebuild and recover.
Continued learning. Educate yourself or if possible, hire a professional. Find fitness blogs, websites, magazines and books that inspire and inform you on proper form and how to approach a new workout routine. If you can hire a trainer or a coach, even for the first month to ensure you are working out properly it may help avoid future injuries and is definitely worth the inspiration.
Set goals. More specifically set mini goals leading up to your big goal and celebrate when you hit each mark. Treat yourself along the way with new workout clothes, a mani-pedi, new running shoes or a massage.
Balance. Strength training and cardio are both important, plus by doing both forms of workouts you’ll stay motivated.
Measure your fitness. Just tracking your body weight isn’t always the best number to focus on. Fitness improvements are a fantastic way to stay motivated. Record numbers like how many sit-ups you completed, how much further you cycled or how much more you can lift. Seeing that your workouts are making you stronger and faster is definitely a source of inspiration.
Figure out what stops you. Take time to look at the common cause(s) that may have you break your workout routine. Whether it’s time management, feeling self-conscious, lack of experience or boredom. Once you know what your trigger is you can take steps to approach it in a new way and plow through that wall.
Recover. Fuel your body within thirty to forty-five minutes after your workouts to assist with recovery. Specifically your body needs a balance of protein and carbohydrates, try a fresh fruit/vegetable smoothie, a banana with nut butter or a protein rich beverage, make it something you like but make sure it’s a healthy choice.
Shake it. Shake your Sensa®, shake up your workouts, shake your body, drink fresh healthy shakes and shake up some Sensa Quench to stay hydrated!
Keep in mind. Remember you never regret working out, you only wish you had gotten your sweat on when you skipped your workout.
Time to think or a way to meditate. Most likely you are often running around taking care of others and may not be taking care of yourself. Your exercise time is your time, if you don’t take care of your health you won’t be able to take care of everything else.
Remember where you started. Keep track of your progress, have a photo of yourself to remind yourself where you were prior to working out regularly.
If you are bored try something new! Maybe something even a little scary, like a race, triathlon or a dance class.
Share your progress. Write a blog, post your goals, inspire those around you. Check out online fitness communities too, like: socialworkout.com.
Get pumped. Blast music, sip on a little caffeine, watch a Rocky type movie, get your head in the game and get out the door and into your workout. Especially on a day you don’t feel like it. (re-read the first motivation tip above!)
Upgrade your focus. Think about what you can do, not what you haven’t done. Keep your thoughts positive. Let any negative thoughts go, or just run them out!
Workout outside. Sometimes a hike in nature or even at a local park will help reset your mindset by connecting with nature.
Rescue a dog! If you can take on caring for an animal, that new pet will take you out on walks every day. Okay, maybe you’ll have to take them out, but they’ll always be excited to go!
What are your secrets to staying motivated? Let us know!
Yours in Health,