“I'm not telling you it's going to be easy - I'm telling you it's going to be worth it.”
If you are reading this, you are most likely working towards your fitness goals or ready to get started.
We are very happy to be a part of your fitness journey.
Unfortunately, many people go into this with big dreams but little direction.
This results in hundreds of people each day getting started, but quickly fall off the wagon and out of their routine.
Progress comes to a halt and motivation declines.
But, this is not going to happen to you!
Today, we are going to cover 3 tips to help you stay on track and reach your fitness goals!
#1 Don't go at it alone
Every month we start a new Women's Only Beginners Group and Adult Group Training programs. We love to get an understanding of our new member's fitness goals and backgrounds. Almost every member tells us they have tried exercising but it was on their own, quickly lost motivation and ended up quitting.
There is truly something to be said about exercising with a friend or group with similar goals. We see it every day as members who have a history of falling off the exercise wagon time-after-time are now committed, seeing incredible results, and having FUN!
Training with a group or friend creates an overwhelming support system.
Both accountability and motivation seem to soar!
You find yourself not wanting to skip that workout or giving that extra push on that exercise as you are now more invested in yourself as well as them. You are in it together!
#2) Build your foundation
Think about your dream home.
It is probably very large and has multiple levels.
Now imagine that same house built on a foundation of old wood.
Either that foundation is not going to hold that house and it will collapse, or over time the wood will rot ending with the same result.
This applies directly to your training.
Your Exercise Foundation:
- Movement Foundation
- Strength Foundation
- Aerobic Foundation
With all of our new members, we work hard to improve the big 3 above.
This plan allows us to systematically improve their fitness by working hard on the big foundational areas that will support more advanced training down the road.
Rather than getting thrown into the fire with exercise that is too intense, leading to injury and burnout, slow things down and master the basics. This will keep you progressing, motivated, injury-free and prepared for more intense training.
Here your focus should be simply moving really well. This means improving the technique of the most foundational exercises, leading to better range-of-motion. This includes movements like body-weight squats, push-ups, rows, planks, and lunges.
If you master the technique of these movements it will not only significantly decrease your risk of injury down the road, but also allow you to complete the more advanced version of each exercise. This will keep you progressing towards your goals.
Most of these movements can be improved with a proper warm-up.
One of the most overlooked aspects of training is strength.
Strength makes you better and more efficient with every other fitness quality (speed, power, cardio, injury prevention) and helps build strong bones and muscle, leading to a healthier and leaner you.
Now, it is time to add some strength to those movements listed above.
Aim for 3-4 sets of 8-10 reps of each exercise, 2-3x/week. Gradually add weight over time.
Most workout routines are all about high-intensity exercise.
This is great for fat-loss but if done too much or at an intensity too high for the individual, burn out and injury is right around the corner.
When starting an exercise routine it is crucial you build a strong level of aerobic fitness (cardio)
This will aid in a variety of areas such as fat loss, recovery (between workouts, sets and rep), decreasing stress and heart health & function.
Aim for 20-45min of cardio, 1-3x/week. Your intensity should be a 6 out of 10 throughout. Great choices would be walking, jogging, cycling, swimming, circuits, or recreational games/activities.
#3 Enjoy the journey
This may be the most important tip of all.
Like life, your exercise journey is going to have it's ups and downs.
There is going to be fun times, tough times, uphill battles, and even times of having to take steps backwards.
If you understand this and embrace it going in, your odds of success increase drastically.
The two biggest factors when it comes to enjoying the journey is setting realistic (short and long-term) goals and having the right mindset.
Too often people only think about the long-term goal or result. It is easy to obsess about the big things like losing 50lbs and forget to set, accomplish and celebrate short-term goals.
Embrace the little successes. Things like holding your plank for a longer duration, improving your technique or jogging a little further than you did last week.
It all adds up.
Setting and meeting realistic goals, is a great way to enjoy the process and keep you moving forward.
Do yourself a favor -- enjoy the journey and be proud of the work and time you are putting in.
After all "nothing worth having comes easy!"