A guide to starting (or restarting) a regular fitness routine you actually enjoy.
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We've all been there- you know need to exercise more but you just don't know what to do or how to do it. Maybe it feels like there is really just no time in the day for a workout; maybe you're just not exercising as often as you'd like to; or maybe you never learned why we should be exercising anyways. Whatever it is holding you back, I'm here to tell you that the power of change is in your hands, and you can do it your way! In this post I'll share my top three tips for starting (or restarting) a consistent fitness routine: Do what you like, use what you've got, and get support.
Tip #1 - Do What You Like
A good workout leaves you feeling energized and happier. Someone close to me once hired a personal trainer with the hopes of being more active and losing weight. Not knowing much about the world of fitness she signed up with whatever trainer was available at her gym and got to work. I'd go to the gym with her during her sessions and work out independently while she met with her trainer, but I was pretty appalled at what I saw: she was sobbing as her coach pushed her through several of the moves on the plan that day. I remember thinking "Man, is that what you have to do to reach your goals? No thanks". My friend ended up washing out of her training plan because she absolutely loathed going to these sessions. She knew they would be full of pain, she'd be exhausted at the end, and she'd be sore for several days after.
Now, as a certified trainer myself, I can see that whole situation with a new perspective. What if my friend's trainer tailored those sessions to her current abilities and let her leave with a smile? He could have changed her life for the better, but instead he associated exercise with pain and humiliation. A bit of irony here- this friend is now MY client and has been exercising daily for nearly 3 months. We found something she enjoys and honed in on the workouts and tasks that leave her feeling good about her session.
How can you find out what kind of movement leaves you feeling empowered? Here are three ideas:
Think back to your school days- what physical activities were you doing as a kid? Track and field? Dance? Kickball? Can you revive some of these hobbies by joining a class or team? Or maybe you can explore new interests! Try something your friend likes to do. It matters much less what you do and more that you do something.
You can also use a bit of psychology to help you cheat your brain a bit. Associate only positive things with your exercise session. Maybe you get to watch your favorite show while you walk on the treadmill or ride a bike. Or call a friend to go for a walk with you. Make a weekly habit of rewarding yourself for exercising a certain number of times each week.
Lastly, feel free to adjust the intensity to your level. Something I always say to my client is "your workout, your choice." There is no exercise police that will come find you if you choose a low-impact version of what's planned. Go lighter on the weights if you're not feeling it, or walk instead of run. You can even do a lot of workouts seated if that's what works for you. Make it your own, and make it fun!
Tip #2 - Use What You Have
Let me say it loud and clear for the people in the back: YOU DON'T NEED FANCY EQUIPMENT OR AN EXPENSIVE GYM MEMBERSHIP FOR A GOOD WORKOUT.
There are SO many ways to get active, and once you figure out what you like to do for exercise, you can figure out what you need to make that happen.
Bodyweight: Bodyweight workouts are great for beginners- they often focus on the basics of movement and how to strengthen the mind-body connection. And if you're more advanced, there are simple techniques to increase the intensity of any bodyweight workout. Trust me- over 5 years of my fitness journey focused around bodyweight exercises and I recommend them to all beginners and newly-returned exercisers.
Basic equipment: It can be nice to have some basic equipment at home to shake up your routine from time to time or increase resistance. Some of my favorites include resistance bands, a small set of dumbbells, and a Pilates ball. The possibilities are endless with these three inexpensive and easy-to-store things.
Get creative: if you don't have access to fitness equipment you can use lots of things from right around the house! Use a gallon of milk as a weight, or a chair as your step up box- like I said, it doesn't have to be fancy!
Basic Equipment to Build Your Home Gym (linked)
Tip #3 - Get Support
Sticking to a fitness routine is so much easier when you have the right support. Surround yourself with people you admire and make you work harder. Find someone to celebrate even the smallest milestones with! A community makes all the difference.
Facebook groups, like the Happy and Able Community, can be a great, free place to make virtual friends who can support your fitness goals. I host monthly challenges for my group members, as well as offer exclusive content/workouts/recipes. YouTube and Pinterest are also excellent resources to find programs or workouts and build a relationship with instructors and peers.
If you need more structured support, hire a personal trainer who can focus your goals and help you stick to a plan. When choosing a trainer you should consider a few things:
look for a certified trainer with an accredited agency, including ACE, NASM, or ISSA.
do you want an in-person trainer? Or could a virtual trainer help you?
how much do you have to spend in your budget? Remember- cheaper is not always better when it comes to coaches.
what is this trainer's style/personality like and will we make a good team?
what goal(s) is most important to you now? Is there a coach who specializes in your goals or demographic?
I offer personal training at affordable rates for busy women who want to claim their strength and confidence. It's truly an honor and a privilege to help my clients reach their goals and see them feeling better inside and out. Reach out or click here to start your fitness journey today!
Just Take the First Step
Whatever you decide to do, just do it. There's no reason to wait until Monday or until January to make a change- start TODAY. Again, it matters less what you do and more that you do something. By choosing activities you like, using what you've got, and finding the right support, you'll be in a consistent fitness routine in no time.
I'm here to help in any way I can. If you have questions, comments, or need advice, I'm always here and ready to chat!
Life is better healthy.
-Madison
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