I have to admit as I sit here and type I’m feeling like a blown up beach ball, with an aching back and swollen feet, so fitness and exercise are the last things from my mind, after all It’s all I can do to walk at the moment. However I know in a few weeks time when baby Hood is out and I get my body back, I will be looking at getting my body into some sort of manageable state! But after 9 months off the exercise how easy will that actually be?
Todays fitness post by Aimee Rogers from Revitalize Fitness is just for you if you have found yourself in a similar situation! exercise is fun and worthwhile, but I find getting started is the hardest part. Once I’m going and into a routine it’s so much easier. Today Aimee is giving us some simple ideas and motivation to get kick started and on our way to a better body!
Basic Steps to Fitness
You don’t need any special clothing, expensive gym memberships or fancy equipment to start exercising. By making small changes to your lifestyle you can start to feel fitter and stronger and more confident about exercise. You don’t get fit overnight, it takes hard work and dedication. That is why a lot of people don’t do it or don’t want to do it.
The best place to start is at the end! What do you want to achieve? This will make a massive difference to your fitness programme. Take some time out to think about what you would like your body to do, feel, move, look like. Be realistic! Write it down and keep it somewhere safe. When you are struggling (which you will at times) re-read it to remind you what you are trying to achieve.
Be realistic: Firstly you will not get the body of your dreams overnight! and any program or product claiming quick fixes and results are best avoided. Embarking on your fitness journey should be seen as a lifestyle change that stays with you forever, not just till you get back into your favourite jeans. Even if you did reach your target in a week, if you revert back to your old habits you will very quickly be back where you started.
Ask for advice: If you are not sure where to start or what to do then ask someone who knows. There are plenty of personal trainers on social media or in your local gym that will be happy to chat to you about your aims and goals and the steps you need to achieve them. I’m always happy to answer any fitness or health related questions on my twitter or Facebook pages.
No one expects your first step of your fitness journey to be record-breaking, except you! The reason everyone works out and exercises is to improve. Start at your own level and be proud of yourself for making the effort to start improving your health and fitness. If you feel more comfortable working out at home look out for some home workout programmes. Once you start to feel stronger and more confident doing the exercises you could move your workout outdoors, maybe in a local park with a friend.
Ladies often feel intimidated about outdoor exercise because they think everyone will be watching them. The truth is people are watching you but are watching in awe wishing they had the confidence and motivation to get out there and do something. If exercising outdoors is still a scary thought start by just wearing everyday clothes and going for a walk. Like I said at the beginning you don’t need any special clothes or equipment to start exercising!
Lack of motivation is one of the biggest reasons people stop exercising. Its important to monitor your progress so you can see how far you have come from starting out. Make use of apps such as Runkeeper and MyFitnessPal to monitor your fitness and nutrition. These are both free apps that track your fitness and diet and help to give you an overall picture of your current health situation. There are lots of other apps available so have a look around and see which ones will feature feedback and settings that will appeal to you.
Progress pictures are great for keeping you on track and noticing changes that you can’t or don’t see in the mirror. Take pictures of all my personal training clients , one front , one side and one from the back. This way we can actually see the changes and progress they are making. . Its also a lot more inspirational as the pictures have a much bigger impact than a set of numbers! This is my own personal progress pictures and i’m very proud to show them off!!
Pinterest is a brilliant tool to help you stay motivated, get inspired and also find some new routines to try out. You can follow me HERE I have lots of health and fitness related boards and some just for fun! Start your own boards and pin things that motivate and inspire you. When you are feeling unmotivated just log in and have a look through your boards to help to get you on the right track. The visual reminders of why you are exercising and motivation quotes are a great support. Some board examples to get you started are
Once you have got started and comfortable with a programme its important not to let it get too comfortable. You need to constantly be challenging your body and pushing it harder in order to keep seeing the results. Try changing your programme or workout schedule at least every 4-6 weeks.
Consistency is key when it comes to exercise. The longer you stick to a plan the quicker and better the results will be. Be honest and realistic with yourself and focus on improving fitness and strength rather than weight loss, that will be a welcome side effect!
Most of all exercise should be fun and enjoyable. Incorporate it into your lifestyle and try and make it a social event involving friends and family members. This will help to keep you motivated and stick to your plan meaning you see some real results. Stick to your limits and be realistic with yourself. Focus on the following
Frequency: Start with 1 or 2 structured sessions a week but aim to be more active in your day to day life by walking short distances or taking the stairs not the lift.
Intensity: You don’t have to be sprinting in your first session, start easy and build up the intensity as you start to feel stronger and more confident.
Time: Anyone spending longer than 60 minutes on an exercise session is wasting their time! Sim to be active for between 30 and 45 minutes.
Type: Exercise doesnt have to be sweating away in a stuffy gym, a cycle ride with the family or an outdoor bootcamp all counts. Find something you enjoy doing and mix it up every now and then.
For information on Aimee and what she does go to