The only thing constant in life is change, so we should be prepared to make changes to be the best version of ourselves.
"I always want my new clients to know that the journey they're about to embark upon tends to be the road less traveled. No need to take a full class—stay for 30 minutes, or try a short private training session or an at-home workout. The questions I ask my clients are: Why are you adding fitness and wellness into your life now? In what ways will your life be different when you have fitness in your life on a regular basis? And how are you going to include fitness into your lifestyle today, and this week? Once you know the why, what, and how, the mindset is 'just do it.' Nike got it right with that one.
"If you are just starting a new workout program, don't over commit or over-perform! Try starting with three days a week, and schedule it into your week like a doctor's appointment. I believe that we get the best results from consistency, and in order to be consistent we need to enjoy the journey. Also, what you do outside the gym will have a big influence on the workouts you do inside the gym—making positive changes in your nutrition, hydration, sleep, and stress levels will create big results.
My best advice for beginners is to find something you enjoy and focus on small, incremental progress each day. Deciding to be more active is an incredible first step to cashing in amazing benefits of exercise, from better moods to improved sleep to all-around higher confidence.
But once you've resolved to start working out, that's where things can get a little overwhelming. My other tips: Go into your new venture with a fun, can-do mentality. The key is to be persistent and keep moving forward. Try to find workout buddies to do healthy things together. Take time to stretch after your workout, and take rest days. There's plenty of time to build and progress. With all the chatter about the magic workout to do or the perfect amount of time to spend in the gym, it's hard to know where to start. Then, after week four, try adding another 30 minutes every other week. If you're lifting weights, you will want a harder, flatter bottom of your shoe you feel more connected to the floor. Having friends, family, and coworkers that exercise with you can help you to persevere. You leave it all in the gym: the annoying boss, the argument with your best friend, being stuck in traffic… It’s like you get to press reset.
"Motivation is what gets you started, but making things a habit is how you keep the longevity of an active lifestyle. You want to make sure you are working yourself into shape safely and effectively. If you're new to working out (or if you're just thinking about incorporating fitness into your life), first thing's first—congrats. And if you're not clear about what you're doing (or why you're doing it), it can be easy to throw in the towel when things don't go as planned.
Let these trainers be your guide. And, hey, they were all once beginners, too. Making the commitment to begin a new workout is hard enough, so if you’re not honest about your physical fitness level and go too hard, you’re setting yourself up to potentially burn out or get injured, and that’s so far from the intended goal.
"Be patient with yourself—you will have setbacks, and every day will not be perfect. Stay hydrated, and get yourself on a good nutrition plan—you need proper fuel in your body to succeed. Wake up every day and remind yourself that self-care in all forms is the best decision you can make.
Warm-up before starting your routine—a proper warm-up [with dynamic stretching] is important to get the body ready for injury-free movement. They help clients progress from beginners to fitness fanatics all the time, so they know what it takes to set yourself up for success. You'll be surprised how empowered you'll feel
"You are better off doing a 45-minute, moderate-intensity strength circuit three times per week than to do a two-hour, high-intensity workout six times a week, and then burning out in three weeks because it’s not sustainable. Those mental battles are hardest to deal with in the beginning stay humble, stay committed, and know that the benefits far outweigh any difficulties. So selecting the correct shoes for your workout is important: For instance, tennis shoes are built for lateral movements. Here are the habits, strategies, and mindsets they swear by for people who are new to working out.
"The first step is truly taking the time to figure out your why, what, and how. That’s why I like to focus on small daily goals—small goals completed each day make for big progress over time and give us a sense of accomplishment daily.
"Wearing old, broken-down shoes can negatively impact your joints and ligaments, especially if you're running, sprinting, or doing cliometrics. And remember that it takes time and consistency to build your body, but one workout can put you in a better mood. Set goals and reward yourself upon meeting them, like a massage, new gear, or a weekend away. Invest in the shoe that can be as diverse as possible in the gym and outside, but gives you the correct support your foot needs.
"Start slow, set realistic goals, be gentle with your body and take breaks as often as necessary. And if you are a runner, most specialty running stores will give you a stride assessment to help decide what shoes are best for your arch, heel strike, and foot width
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