So, you want to start a fitness journey, but don’t know where to start…
First of all, I am SO excited that you’re here and taking steps towards a healthier life. I know it can be daunting and scary, especially if you feel like you have so far to go, but deciding to make a change is a very important first step. I also know there is so much information on the internet about what to do and what not to do and it feels overwhelming. There’s diet and lifting weights and cardio and supplements and you have no idea what any of it means, or maybe you do but you’re not sure what to prioritize. This is where I can help. Unfortunately, you might not love my answer, because it isn’t sexy or flashy or expensive. But I hope you can find comfort in simple daily steps towards a healthier life that doesn’t have to consume your whole waking existence.
Step 1: Build an exercise routine.
Some people will tell you to start with nutrition, and although you could do that, I have found that it is easier to drive positive momentum when you start with an exercise plan. I find that folks tend to feel “results” or improvements more quickly when they start with exercise - feeling stronger, having more energy, being able to increase weights, and those improvements are motivating. Again, do what feels best for you, but if you’re asking my opinion: start with a fitness routine.
Your exercise routine should have two main parts: a strength training piece and a piece that increases your overall activity or movement.
Assuming we’re starting with no routine at all, the strength training should be 2-3 days per week maximum of full body strength training focused on compound movement. Compound movements are exercises that use multiple different joints and muscles at once and will give you the most “bang for your buck.” Compound movements are not to be confused with complex movements where you tie 7 different movements together (i.e. reverse lunge into bicep curl into hang clean into push press into overhead squat blah blah you get the idea). Our main compound movements are squat, hinge, push, pull, and carry (or core). I won’t get too deep into programming in this post, but I would strongly suggest following a periodized strength training program - if you would like some suggestions for this, head over to the Contact Me page and shoot me an email!
The piece that is aimed to increase your overall movement can be walks, group classes, or more traditional cardio depending on where you’re starting from. If you’ve been truly sedentary up until this point, I would start with walks 3-4 times per week. If you’re someone who thrives in community and needs the accountability of a cancellation fee (and has change to spare) try a spin class or some other group fitness style thing! Side note: I’m not trying to yuck your yum but I feel morally obligated to let you all know that F45 and OrangeTheory are great and fun but they aren’t true strength training.
Most beginners start with too much, then feel frustrated when they aren’t successful. To increase your chances of sticking to your goals and routine, take a long hard look at your calendar and other obligations and make a realistic bordering on easy goal that you KNOW you can crush (this will mean giving yourself flexibility and accounting for shit going haywire in your life, if missing one day throws off your entire plan your plan is likely too rigid). Once you decide on your plan, schedule it into your calendar! After a few weeks, reevaluate if your plan is working for you and make adjustments as needed.
Okay, step 2: Find ways to add goodness to your diet.
I know the internet is full of calorie deficit this and carbs are bad for you that and you think that the only way to be a healthier person is to cut out all your favorite foods and everything that brings you joy in your life, but please don’t do that. I can tell you from personal experience and from the experience of many of my clients over the years that this will only lead to resentment, burnout, and quitting on your goals. So even though it may go completely against everything you’ve thought you need to do to “clean up your diet” I want you to let go of the restriction idea, just for a moment.
All I want you to do is find ways to add nutrients, goodness, protein, and fiber to your diet. Keep eating just the way you are, but add veggies or protein to your meals. Want pizza? Awesome, have pizza but figure out a way to add veggies, either on the pizza or on the side in a salad. Want a croissant from the coffee shop? Amazing, bring me one too, and let’s have a protein shake in the afternoon. You get the idea here.
Coming at your nutrition from a mindset of adding to your life - adding color, adding fiber, adding energy, literally adding days to your life will feel so much healthier mentally than the constant cycle of restricting and fad diets.
And that’s it, that’s the two steps :)
If I have to pick a third step, it’s drink more water and get more sleep, but that can be a conversation for another day! Did you think there were going to be 15 complicated steps? Although it feels simple, don’t conflate that with it being easy. Unlearning habits, adding new ones, going against the grain of the norm in society is HARD and will be hard for a period of time. There will also continue to be periods where this will feel more difficult and also periods where things will feel easy and you will feel motivated. Ride those highs and lean on your support during the tough times. Remember why you started and that every little thing each day is working towards a healthier life.
I’m proud of you
