The question we're getting asked a lot right now is how to kickstart your fitness.
We get that, it's been a challenging time, so many have gone completely off track with exercise during these last few months. Who could blame you! This whole COVID-19/Coronavirus pandemic has had us all in a spin!
Don’t despair, we are here to help you with our exercise kickstart tips that will have you back on track in no time at all.
These can be anything that you would like to achieve over the next 3 months for example. Perhaps you would like to increase your muscle tone and decrease your body fat by increasing your fitness or maybe you would like to be able to run 10K or would you like to increase your fitness stats to help improve health. Once you have chosen your goal, break that goal down over the coming months and then again into smaller weekly goals, over the 12 weeks. One thing to always remember is to start small, achieve one goal and then move onto the next. Reward yourself at every stage with something positive like a self-care prize.
Just like you would schedule in a work meeting, a doctors appointment, a dentist appointment, schedule in your exercise. If you want to achieve the goals you set, they have to become your priority, a promise that you make to yourself because you are worth the effort and commitment. Each Sunday take a few minutes to write down in a diary, a journal or on your smartphone what time and what day you are going to exercise and what type you are going to do and why. Once it’s in there, it’s your non-negotiable time to work on you.
It’s all well and good to put your workouts in for the week but if you aren’t going to be consistent with them, then the goals you want to achieve won’t be! Exercising once a week and skipping the following week isn’t going to help you reach your fitness goals and kickstart your exercise. Your workouts must be done at least 3 days every single week. It takes on average 66 days to form a new habit, so that’s a little over 2 months for you to get into a consistent groove.
This is one of the most important aspects to kickstarting your exercise. What is the reason why you want to get back into exercising? This is not a goal, this is personal to you. This is a feeling, a driving desire or a pain in which you’re trying to leave behind for a positive outcome. For example, you want to lose your COVID-19 weight gain because you don’t want to be diagnosed with Type II diabetes or you want to be able to run around the park without having pains in your chest. What is your why?
When you exercise you must and we mean must enjoy it. There’s absolutely no point whatsoever doing something that you dislike because if you do that, we guarantee you won’t continue. We have both met so many people over the past 17 years in the fitness industry who want to get started with exercise and the first thing they do is start running. We always ask ‘Do you enjoy running’ and more often than not their answer is no, I hate running. Well, why the hell are you doing it then?! Do something that you are going to enjoy doing, for example, run if you like to run, bodyweight circuit training, interval training, Zumba classes, roller skating, skateboarding, cycling. It’s your choice, just make sure it’s effective and fun!
If you like to exercise in the morning, lay your workout clothes out the night before. Choose your music, have your playlist ready to crank on those tunes. Always have a second plan, if your intention was to go out for a run, walk or cycle and it’s pouring with rain, don’t use that as an excuse, do a bodyweight circuit session in the comfort of your own home instead, or do a follow along with yoga flow. Always be ready to dive into a different workout if needed.
Why not get some extra motivation from a friend, family member or an online support group to help you increase your exercise. Motivating each other is one of the best ways to help you kickstart your exercise again and continue with it. Having a group or a person there in your corner cheering you on can do wonders for you, especially if you are having an off day and we all have those.
If you need more in-depth help to ensure you establish consistent and lasting healthy habits where fitness, exercise and wellbeing are concerned, then you'll love our monthly Members' Club which includes all this and much more 💞