I am sitting here thinking about where to start when talking about fitness and exercise. There is so much information out there and different approaches to take. So I’ll start with the basics. You may ask how I can get started with an exercise plan. First you need ask yourself what is your goal. Is it to lose weight, complete a race, spend time with a group of people, reduce stress, be able to protect yourself, or get healthy? There are a lot of great reasons to exercise. Here are few different ways to take on getting fit...
1. First things first! What do you enjoy doing?
You may not know what you enjoy doing yet. It’s important to try a lot of different things. Once you find something you love, you will start to crave it because it makes you feel good! There are many groups out there that will be excited to have a new person to support and have fun with. Some people like to make exercise their quiet time to reflect and clear their mind. I like a little bit of both. Remember, when you mix things up exercise doesn’t get old.
2. Change your view on exercise in general.
When you watch the scale it’s easy to get frustrated and feel like you are not getting anywhere. I prefer to only weigh myself once every two to three weeks. When you first start working out the scale is going fluctuate up and down. It does anyway….we’re women. Your waist may get smaller and the scale will go up…That is due to muscle gain. Instead of watching the scale, make small fitness goals that you know you can reach by stepping it up or going a little bit further every two to three weeks.
3. Where do I find the time?!
You have to eat, breathe, shower, and sleep, right? Building your strength, flexibility, endurance and balance should be right up there when it comes to priorities. Start out easy, 20 to 30 minutes four days a week is all you need to get started. Look at your lifestyle and decide where it would fit in best. Do you like to exercise in the morning? You may be a lunch break kind of gal. You might like to finish your day with a good sweat before hitting the sack. Look at all of those aspects and track it on your calendar. Write down the things that you did and how you felt. You can then look back and see the progress you are making. Eventually you can start going a little further, lifting a little more, or get a little faster.
4. Don't be afraid to change.
One thing that I love and amazes me, is how adaptive the human body can be. After three weeks of exercise, the body will start to grow new blood vessels that will increase your oxygen and blood flow throughout the body. This makes it easier and less uncomfortable to exercise. As your body adapts to your workout and you build muscle, you can increase your intensity. That’s why it’s important to change up your routine every couple of weeks.
5. Give yourself a break.
It can be uncomfortable, somewhat painful and mentally challenging when you are just getting started. What do you do about those negative voices in your head when things get tough? I’ve heard them all. “What are you thinking? You will never be able to do this. Just go home and call it a day. You are so slow. Why are you here, you don’t fit in with these people. You can’t keep up.” Those are just a few of the things that race through my head when I’m out of my comfort zone. You have to train yourself to relax your mind and continue to battle through. This is not only true in your exercise journey, but it’s true in life. When things get tough it’s easy to beat yourself up and compare yourself to everyone else.
With a stronger body and a stronger mental focus, you become better able to defend yourself.
So follow these 5 simple tips on getting started or enriching your current program, but whatever you do- get going. One last bonus tip: Remember that everyone is different and amazing in their own way. The only person you should be worrying about is your own health and well being. When you see other ladies out there going through their own fitness journey, lift them up and encourage each other!
- Instructor Bonny
Alpha Pack Member
You may not know what you enjoy doing yet. It’s important to try a lot of different things. Once you find something you love, you will start to crave it because it makes you feel good! There are many groups out there that will be excited to have a new person to support and have fun with. Some people like to make exercise their quiet time to reflect and clear their mind. I like a little bit of both. Remember, when you mix things up exercise doesn’t get old.
2. Change your view on exercise in general.
When you watch the scale it’s easy to get frustrated and feel like you are not getting anywhere. I prefer to only weigh myself once every two to three weeks. When you first start working out the scale is going fluctuate up and down. It does anyway….we’re women. Your waist may get smaller and the scale will go up…That is due to muscle gain. Instead of watching the scale, make small fitness goals that you know you can reach by stepping it up or going a little bit further every two to three weeks.
3. Where do I find the time?!
You have to eat, breathe, shower, and sleep, right? Building your strength, flexibility, endurance and balance should be right up there when it comes to priorities. Start out easy, 20 to 30 minutes four days a week is all you need to get started. Look at your lifestyle and decide where it would fit in best. Do you like to exercise in the morning? You may be a lunch break kind of gal. You might like to finish your day with a good sweat before hitting the sack. Look at all of those aspects and track it on your calendar. Write down the things that you did and how you felt. You can then look back and see the progress you are making. Eventually you can start going a little further, lifting a little more, or get a little faster.
4. Don't be afraid to change.
One thing that I love and amazes me, is how adaptive the human body can be. After three weeks of exercise, the body will start to grow new blood vessels that will increase your oxygen and blood flow throughout the body. This makes it easier and less uncomfortable to exercise. As your body adapts to your workout and you build muscle, you can increase your intensity. That’s why it’s important to change up your routine every couple of weeks.
5. Give yourself a break.
It can be uncomfortable, somewhat painful and mentally challenging when you are just getting started. What do you do about those negative voices in your head when things get tough? I’ve heard them all. “What are you thinking? You will never be able to do this. Just go home and call it a day. You are so slow. Why are you here, you don’t fit in with these people. You can’t keep up.” Those are just a few of the things that race through my head when I’m out of my comfort zone. You have to train yourself to relax your mind and continue to battle through. This is not only true in your exercise journey, but it’s true in life. When things get tough it’s easy to beat yourself up and compare yourself to everyone else.
With a stronger body and a stronger mental focus, you become better able to defend yourself.
So follow these 5 simple tips on getting started or enriching your current program, but whatever you do- get going. One last bonus tip: Remember that everyone is different and amazing in their own way. The only person you should be worrying about is your own health and well being. When you see other ladies out there going through their own fitness journey, lift them up and encourage each other!
- Instructor Bonny
Alpha Pack Member
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