Fitness Beginners: Do’s & Don’ts
Is 2019 your year to get started? I so hope so! Getting started can be especially challenging for fitness beginners.
I just got off the phone with a new client that signed up for my Fit Beginnings small group sessions coming in January and she said:
“Every night I tell myself “ I NEED to get started” … but then I don’t. So, I’ve learned that I need a start date! And someone expecting me to be there”
I hear this kind of thing a lot so today I want to give you a simple list of “Dos & Don’ts” when getting started on your fitness journey
Set Goals:
I’ve found that having solid goals always keeps me on track. It doesn’t matter what the goal is…it can be anything from rocking a little black dress on your next girls night out or date night to having more stamina for daily activities to simply feeling more confident in your favorite pair of jeans.
Take a ‘before’ picture:
Before pics can be challenging but most people are really glad they did it when they get to compare their “after” photo. I completely understand that sometimes this can be a head game that is more discouraging than it is helpful so considering taking measurement of the following areas: Chest, waist, arm, hips, thigh and calf.
If you DO choose to take before pictures here are some guidelines: Take one in good lighting from different angles (front, side, back, etc) and pick an outfit that you can wear in each progress picture you take–I usually just wear a sports bra and a pair of spandex shorts. Repeat the same picture either weekly or bi-weekly. I know this sounds weird but do it! I’ve found that this is the number one way to keep track of progress and to stay motivated. Remember no one has to see these pictures except you and after weeks of working out your progress pictures just may shock you.
Find a workout that works for you:
Not everyone’s a runner, a heavy lifter, or a cyclist, and that’s perfectly ok. I’ve found that lifting weights is what works wonders for most women but you have to start where YOU are comfortable. Be OK with trying new things until you find with works. Not liking a particular type of workout does not make you a failure.
Schedule your workouts:
This one is HUGE. You put hair appointments, meetings and vacations in your planner, so why not your workout? I’ve learned that actually putting it on my calendar makes it seem like a to-do item that I need to check off and it makes it easier for me to make time for it. Once you put this in your schedule for a while you will begin to see that there IS actually time for you to exercise and it will become second nature to hit the gym
Since my own schedule can vary a little bit each week I sit down on Sundays (my rest day) and look over my calendar. To fit the best workout in to the time that I have available on each day. I personally prefer the mornings because then nothing else will interfere with it but that is not always possible se sometimes we just need to be flexible rather than let it fall off the schedule
Start Slowly:
Remember, it takes a while to get out of shape so we need to give it time to get back into shape. More importantly, when you’re starting out you don’t want to get hurt! None of us have time for that! Give yourself the grace to take it slowly so you can be in it for the long haul.
Do more than cardio:
For years I spent all of my gym time on the treadmill or stairmaster and my results were”OK” but nothing special. I would get a little leaner here and there but I wasn’t truly any stronger or changing my shape much. If you haven’t tried weights before, I would highly suggest giving them a whirl! Strength training will build muscle that fuels itself with your fat stores! Not only that but it will stave off osteoporosis and keep you strong so you can get out there and live life!
Get a Fitness Tracker:
I personally use FitBit but there are lots of them out there.
you can get involved with challenges with friends to help you ramp up your step count
You will be AMAZED how a fitness tracker will motivate you to move more throughout the day and every little bit really does help!
Let There Be Rest:
Sometimes we think “If some is good, more is better” Not necessarily true with working out. In fact, this can really mess up a woman’s hormones and metabolism. Your body needs time to recover! Sometimes when we get started we get really gung ho and go for it every day. We can get burned out and even worse…injured. If you must do something on your rest day take your dog for a long walk, do some laps at the pool or work on some yoga poses…nothing strenuous!
Start Meal Prepping:
Most people think meal prepping is about eating the same foods every day. While it can work that way, you can you can also prep your meals by doing the chopping, slicing and dicing for a variety of meals all at once. This way, you only mess up the kitchen once and you can have some pretty amazing meals whipped up in minutes on your busier days so that you’re less likely to swing by fast food on the way home.
Give Yourself Room To Enjoy Life:
Try the 80/20 rule. This just means that you eat right 80% of the time and you can afford some of your more indulgent foods 20% of the time. Doing this will keep you sane and not feeling deprived.
Reward Yourself:
Set yourself a somewhat easily attainable goal when just getting started to show yourself you CAN DO IT! When you hit that goal, buy yourself a new workout tool or outfit to help motivate you to keep going. This also gives your brain a hit of the feel good chemical called dopamine. You can set a bigger prize – like a massage or main/pedi for further on down the road when you hit a bigger milestone. Just make sure you celebrate the WINS along the way, even if it just a simple happy dance! Your brain will want to do more of those new habits!
Follow Fitness People On Social Media:
Now I’m not saying you follow Victoria’s Secret models for “thinspo”, I’m talking about following real, healthy people that will help motivate you. Look for people that promote a healthy, attainable body image that aren’t afraid to show their flaws. Follow people that speak your language and make you feel good about yourself!
Ok, That covers some great “do’s” to get you started.
Let’s dive in to the “Don’t” List
Don’t be afraid of the weight section:
Seriously I know they look intimidating, and there’s usually a bunch of lug heads over there grunting at each other (<<This is why I have a ladies only studio!), but I promise they aren’t that bad. My trick for getting the nerve to go over there if you do belong (or plan to) to a co-ed gym? Put on headphones turn up your jams and just march right over there like you know exactly what you’re doing. Works every time. Also, many gyms have a section for the ladies where you can still get the job done but feel less intimidated.
Don’t be afraid to ask for help:
If you don’t know how to work a machine, ask someone that works at the gym–they’re there to help. Getting a personal trainer for a few sessions is also a great tactic. Just let them know that you are looking to learn how to do exercises properly a
nd how to navigate the gym floor safely
Don’t be afraid of ‘looking stupid’:
Please don’t. You won’t. Many times the other girl is just as uncomfortable as you and you may meet your new fitness bestie if you break the ice with a corny gym joke. And, try not to be embarrassed about getting sweaty and gross. Think of it this way, getting sweaty and gross in the gym will have you looking AMAZING outside fo the gym… And that is a whole lot bigger chunk of your life Just know that most people in the gym LOVE health and fitness and admire the fact that you are there! They were the new girls once too.
Don’t Look At The Scale Every Day:
This is a huge mistake and can truly play mind tricks on you. The scale will always fluctuate because there are a million factors that go into body weight. Try going by the way your clothes fit and your progress pictures. If you must use the scale, try to only look at it once a week and always remember that you are way more than what that number says.
Don’t beat yourself up:
So what if you go on a weekend binge, or you go a few days without working out? I STRONGLY believe in giving ourselves GRACE. The world is tough enough, we don’t need to beat ourselves up for trying to do better! Instead of beating yourself up about it just get back out there and start again. You can start over EVERY DAY AND ANY DAY YOU WANT TO!
Don’t Compare Yourself:
This might be the hardest thing that women deal with. It’s hard not to compare yourself to people in everyday life but I feel like it can be worse at the gym where there are super fit people walking around in tight, little clothes. Always remember that everyone had a starting point and unless they’re natural athletes they had to work up to where they are today. I have to say that this is one of the things I love the MOST about my studio, we have created an environment where no one cares what you look like, if your socks match your outfit (or each other) or if you are deep conditioning your hair. They just don’t. They are happy you’re there and that is that. I LOVE that. I hope you can find an environment like that for yourself because it will change the way you look at fitness and yourself
Don’t Make Excuses:
Even if you don’t feel like going to the gym, go. You scheduled it, remember? Show up for yourself. It may not be the best workout you’ve done but at least you went and you burned more calories than you would have by staying at home. Plus a workout is one thing you won’t regret!
Don’t Go To The Gym Without A Plan.
It never fails. Even as a trainer, if I walk into my studio without a plan my workout is just so-so. When you don’t have a plan you don’t really know if you’re hitting all the right areas, if you have done too much or too little or where your workout actually ends and your wandering around the gym begins. This makes it really hard to get motivated to keep going when you don’t feel like you know what you are doing.
There you go. I hope these tips will help you put your “New Year, New You” plan into place so you can find the gumption to GET STARTED this year!
Are you a Sandpoint local looking for a good place to start?
I have just created the PERFECT option for you. My brand new Fit Beginnings small group training sessions are designed to teach those ladies that are just getting started how to build strength and stamina safely and confidently. The goal of this program is not only to get you strong but to get you ready to join any of my other small group training sessions. Currently this group is limited to 8 women. Click HERE to learn more and to apply. We’ll hop on the phone to make sure this is a good fit for you.
