Quick Tips for Getting Fit
By Kathryn Freddo
New year, new “you”… but what’s going to be different about this year? Most of us don’t have a clue how to start the journey of health and fitness. We give up before we start. If this sounds like you, you are NOT alone. There is light at the end of the stair climber, my friend. Whether you’re a veteran to the gym or a beginner looking to drop 60 pounds, here are 10 ways to guarantee a more motivating and self-loving achievement of your goals.
- Start fresh. There is no EASY way to undo years of unhealthy living. TIME + EFFORT = CHANGE. If it feels uncomfortable, you’re on the right track. Make a commitment to yourself. Get excited about this process. Get a workout journal, make vision boards and write down your goals. Put affirmations on your mirror, go within via meditation and learn to love the power of discovering YOU! Stop judging yourself and start getting creative. Stop making excuses, start finding solutions. Thoughts become things… choose the good ones.
- Get the green light. Always consult your physician to make sure you are in a place to embark on any fitness journey. Get your annual physical exam to rule out any contradictive or pre-existing conditions. Get blood work to rule out any issues related to your metabolic functions that may be sabotaging your health. Get checked for food allergies. Your physician needs to be aware that you are starting on this path, so get the go ahead.
- Accept that this is a LIFESTYLE change. 80% of weight loss is diet related. Only about 15% is cardio, and 5% weight. You don’t get to keep the old habits that got you here and convince yourself there will be progress. This is about learning moderation and self-control. Discipline is your friend.
- Do some groundwork. There’s more to exercising than just going to a gym. Take care of yourself. Get a massage to loosen all those muscles and flush out toxins. Go see a chiropractor and take some tension off your spine, nerves and If this is your first time learning to exercise, consult a certified personal trainer to find your appropriate exercise style. Whether privately or through a gym, it is money well spent. There are exercises that do more harm than good for your body, or body style. For example, if you have knee problems, opt for a water aerobics class (non-impact). A trainer will guide you on safe and effective structures and equipment.
- Invest in good shoes. Your shoes are NOT something to mess around with. They support your feet, align your knees, position your hips and shape your spine. It’s all connected. You get what you pay for with issues like rubbing, blisters and plantar fasciitis. Check out Tru Runner or Elite Runners and get your gait checked. Their employees are trained and work to find you the best shoes for your feet.
- Find the right gym or invest in your own equipment. Do some research and find a gym that works with your needs. Do you need a pool for your back problems? Maybe you would rather do home exercises? It doesn’t have to cost a small fortune. Look on craigslist or go to a Goodwill. Don’t join a gym with an inconvenient location just because it’s cheaper. You won’t go. Find one that works for you.
- YES, you do have time. We’ve all said it: “I don’t have time,” when in truth, we all do. Find the fun in your daily routine. Dance in your living room, do pushups over the baby and blow raspberry belly kisses, do squats holding the laundry basket. MAKE the time or stay where you are. Simple as that.
- Prep work & meal planning are your friends. Make a day for meal planning and write a grocery list accordingly. Prep snacks (veggies and hummus, apples and peanut butter), pack your lunch the night before. Carry water with you wherever you .
- “I was injured. When will I be able to work out like I used to?” Any time you injure yourself, there is a risk of scar tissue formation. This may require a reevaluation of your former routine and capabilities. Depending on the severity of the injury, you may need to change or eliminate certain structures of your former work out and learn new ones. This is why trainers have jobs.
- Set yourself up to win. Start slow. Make obtainable goals. The tortoise won the race, not the hare. Start with 5 minutes of cardio a week and work your way up. If you achieve more, great, if not, you’re still great. Listen to your body, nourish it.
You’ve got this!