Starting a fitness journey can be an exciting and overwhelming experience. Whether you’re new to exercising, returning after a break, a former athlete, or a grandparent wanting to play with grandkids, getting started can be a challenge. With the right mindset and some helpful tips, you can set yourself up for success. Here are ten tips I’ve outlined for incorporating fitness into your life:
1. Set goals
One of the most important things you can do when starting your fitness journey is to set goals, especially realistic ones. Be specific about what you want to achieve and make sure your goals are attainable. The ability to measure progress will help fuel your inspiration; so write them down and check in regularly. For example, if you’re new to exercise, don’t set a goal to run a marathon in a month. Instead, aim to run a 5K in 3 months. This particular goal should also include pace time at the event; check the national average 5k times by age and gender. Conduct regular self-evaluations towards these goals.
2. Define your why
What is going to be your motivating factor to change your habits and life? Some reasons might include sustain weight loss, build muscle, combat chronic health problems, better mental health, or improve athleticism. Sto Lat Fitness was founded to help people in the Lehigh Valley improve their health, be more present for family events, and enhance quality of life. During those early mornings when the alarm goes off or when you’re staring at your shoes to get ready, your why will help fight the resistance.
3. Splurge and buy yourself some new workout gear
You look good, feel good, exercise good! This is a technique and now a habit I am going to credit my parents and especially my mom. Whatever big event in my life that was coming we kicked it off with a small shopping spree to get ready. Several key events still stand out in my head including getting my first full-time job. “You’re gonna need a suit”, she said and was followed by a trip to our local Boscov’s department store. On my first day I showed up confident, inspired and motivated to do my best. Get yourself the proper gear and help bring the energy to your workouts.
A product I would recommend is zero drop, barefoot style shoes. My preferred brand is Xero Shoes.
4. Determine your routine and get started
Do you plan to exercise or workout three, five, or everyday throughout the week? If you’re planning for a 3-day workout week select the days and just start showing up to your gym during your scheduled time. You don’t have to starting exercising just yet but get yourself into the habit of showing up; do this for a week. The most resistance you’ll face internally is finding the time to dedicate to yourself during what is perceived as an already full and busy schedule. “Where will I find the time?” you’ll ask yourself. You’ll be amazed how much quickly your daily routines will change and how your life will be impacted by taking care of yourself first.
5. Take a “Before” photo
You will appreciate having something to look back on after you’ve put in the hard work. I’d also recommend tracking or journaling a few other metrics prior to starting or reviving your exercise routine. The first three would include starting weight, body mass index (BMI Calculator) and average nightly sleep time. If you have a smart watch there are several key metrics available including: resting heart rate, daily steps, total calories burned.
6. Start slow
It’s easy to get excited and want to jump right into a new fitness routine, but starting slow is important to prevent injury and burnout. Start with short workouts and gradually increase the duration and intensity over time.
7. Find an exercise style you enjoy
There are so many different types of exercise out there, so find one that you enjoy. Whether it’s running, swimming, yoga, or weightlifting, choose something that you look forward to doing. Variety of style could be another key to success when making this decision. Be sure to match your preferred exercise style(s) to the equipment available in your facility. Outside of search engines, Discover Lehigh Valley, provides a list of facilities, categories, and amenities. For local outdoor activities you can check out these exercise options in the Lehigh Valley.
8. Get a workout buddy or buddies
Working out with friend(s) can make exercise more fun and keep you accountable. Find a friend who has similar fitness goals and make a plan to workout together. You’ll find that your buddy can challenge you and help each other rise to new levels. You might even notice a sense of guilt if you bail on your buddy, leading to an attendance increase for both you.
9. Fuel your body
Eating a healthy diet is important for fueling your body for exercise. Make sure to eat a balanced diet with plenty of protein, healthy fats, and carbs to fuel your workouts. Pay close attention to the intake of the macronutrient, protein. You will be moving from a sedentary lifestyle to a more active lifestyle, increasing the bodies need for the macronutrient. Focus on sourcing through whole foods and supplement as needed. Use this tool to help calculate.
10. Don’t give up
Starting a fitness journey can be challenging, but don’t give up. Remember why you started and keep pushing yourself. Consistency is key, so stick with it and you’ll see results over time. Bi-weekly or monthly self-assessments will help prove to yourself that results are being achieved, no matter how big or small. Focus and fall in love with the process.
Starting a fitness journey can be a rewarding experience. With these ten tips, you’ll be on your way to achieving your fitness goals. If you’d like additional help on your journey Sto Lat Fitness is here to help. Set up a FREE personal training assessment by clicking here. Available now, virtual or in-person training in the Lehigh Valley. Sto Lat!