Your Personal Fitness Journey
Let there be gains!
In the beginning, starting a fitness routine can seem to be a daunting task. With all of the information out there, it’s easy to get lost on the way to finding a fitness and health program that works for you. A commitment of any size is still a commitment. Most fitness programs start with a 3 month commitment. They work, yes, but for most people, just getting through the first month without throwing in the towel is the hardest part. Committing to just 4 weeks will still bring you the results you desire for a higher quality of life. Pushing yourself through the first month can help you avoid quitting your workout routine.
Decide what type of fitness is right for you.
There are many things to consider when choosing the type of workout that works for you. Past injuries, current fitness level, convenience of workout. If the drive to the gym is 30 minutes out of your way or requires research (“EXACTLY HOW DO I USE THIS MACHINE??”) you might be more reluctant to meet your fitness goal for the day.
When in doubt, try ‘em all out!
Joining your local gym might be your first thought… easy right? All of the equipment is there… There HAS TO be SOMETHING I’ll enjoy, right? For some, running on the treadmill or lifting weights works great but with so many options out there for fitness, the sky‘s the limit! Try everything! Most gyms and fitness centers offer unique classes like, Zumba, Yoga, Boot Camp and Spinning and will often offer new members a free or reduced price trial class. Working out doesn’t necessarily have to be “working out” either. Martial Arts, Dance, Indoor Rock Wall Climbing and Swimming are good examples of workouts that don’t require a gym membership. You can also contact your local community center and find out if they offer team sports like Basketball, Volleyball, Football or Tennis. Getting your body moving is the goal and let’s face it, if it’s not fun, you won’t feel too motivated to do it consistently. Ultimately, the right workout for your body is the one you’ll complete every day.
Set small goals and SMASH them.
When beginning a new fitness program, we often jump in head first. We make harsh rules for ourselves that only people who’ve spent their entire life in the gym, can meet. Your body needs time to adjust to a new routine so set small daily goals and over the course of the year, gradually increase the intensity and length of time. Setting a goal for a 20 minute workout, 3-4 times a week can keep you from getting burned out or injury. Make sure that your fitness program works with the time available in your day. Over-commitment can lead to feeling overwhelmed which makes it easier to quit. Make sure you’re including your stretching time in your total workout time. Just the action of stretching can get your heart pumping and with 5 minutes at the beginning and end of your workout, you’re left with 10 minutes in between for cardio or weightlifting. 10 minutes is much less intimidating!
Don’t sweat the small stuff.
We all know we need to be active but… HOW EXACTLY?? You will find countless articles and blogs on how many reps you should be doing or what and when you should be eating. While nutrition plays a big part in your overall health, you don’t need to time out your meals or completely swear off sugar and fat. In all things food, moderation is key. It’s ok to have a slice of pizza but not ok to have the whole pie. When choosing your foods, the starter plan is pretty simple: add a fruit and a vegetable, eat slowly, chew well and drink water. When working out, as long as you are moving your body equally on both sides, you don’t need to hit those ‘150 reps to get buff’. If 10 reps feels productive on your left arm, do the same on your right. Alternative forms of fitness, like swimming and dance, are good for cardio and equal muscle movement. In the first few months, there’s no need to be on a strict diet or force yourself to overwork your body. Change is hard and there’s no sense in making it harder! As your fitness level increases, if you desire, you can find time later for researching methods and plans.
No, not cake. When you hit your goal for the day, make sure you’re rewarding yourself! It could be taking a long, hot bath or making time to read your favorite article or sitting down to watch your favorite TV show. Need bigger rewards? Schedule a massage or book a mini weekend getaway at the end of every month as a reward for meeting your goals. Having a specific prize waiting for you makes it easier to get through those workouts.
Don’t let little disappointments get in your way.
Life can be unexpected and there may be days when you forget or have to skip your workout. One day doesn’t determine your life, it’s what you do with each individual day you’re given that pays the big dividends in the end. Every 7am is a new chance to begin again so don‘t give up!
“Woods Chiropractic… because adjusting is a part of life.”
8509 Westfield Blvd
Indpls., IN 46240