With the Olympics coming up in a few weeks, now may be a great time to get back in shape. Use the inspirational stories from the athletes competing as motivation to get you started. You may not be a future olympian, but you can at least be an active adult that is doing the necessary things to keep your body healthy. The hardest part about starting a new fitness program is simply starting a new fitness program. The act itself of making the decision to lace your shoes up, put on some active wear and prepare your self mentally to work your body is the hardest part. Once you face this fear and actually do the exercise you feel energized and see the benefits firsthand. This mental challenge usually persists for the first week or so and then it just disappears. After a few weeks of being involved in a fitness program you start to see noticeable results that will excite you and make you want to continue. I suggest starting slow and building up. You don’t want to shock your body. Start by adding some extra activities to your normal routine. Go for a walk. Do a few push ups. Anything that is in addition to your regular routine. This will help acclimate your body to exercise and re-awaken the sleeping muscles. When you are ready to start your new fitness program, make sure to allot a time dedicated to fitness and block it out as part of your schedule. You will customize your own schedule based on your desired results and available time. Making it part of your routine is important and will make you accountable. When you finally make the decision to get moving, these steps will help you on your path to wellness.
Make sure you warm up before starting. This will bring blood to the areas being worked and warm up the tissue so you don’t strain anything. Focus on proper technique when performing exercises. This will maximize your workout. Stay hydrated. Make sure to stretch afterwards to reduce pain. Replenish your body by eating within 30 minutes of activity. Your goals and desired fitness level will determine the types of foods to consume. Exercise uses primarily carbohydrates, but you need some protein to rebuild muscle and also some fruits and veggies to get your vitamins, nutrients, and antioxidants to protect you from the free radicals produced during exercise. Your best bet is to eat a well-balanced diet filled with lots of fruits and veggies and supplemented with moderate amounts of good fats and whole grains and limited amounts of proteins from multiple sources.
This is the phase where you will decide on your personal goals and begin choosing your approach. You will want to consider your current health, which types of exercise you will perform, your availability, where you will exercise, and many other factors concerning the logistics of beginning this new program. Once you have mapped out a solid plan and are ready to begin you will move to the action part of the plan.
Time to start this new journey. Day 1 is easy because you are excited and ready for change. Show up at the alloted time and place and engage in the chosen activity. Your body is not accustomed to this new endeavor so you may become sore. Pay no attention to this as it is normal and just part of the process. Enjoy ! After the workout you will want to stretch and eat within 30 minutes to replenish what the body has lost. You will also want to stay hydrated before, during, and after your fitness routine. Hydration is very important.
This day may be more of a challenge as you may be tight and have sore muscles and your mind may be telling you discouraging things. Do not listen to the excuses. Instead remember the benefits you will receive. More energy, better skin, sharper mind, stronger body, and healthy. Show up and do the activity. The mind is important and you have to learn to listen to the right voices and ignore the others.
Similar to day 2 but you are becoming more aware of the big picture and less concerned with the discomfort. Show up and do the activity. Stay hydrated. Stretch afterwards, and eat within 30 minutes. Get a good night sleep.
The process is becoming easier now and your body has adjusted to the new strains. You may notice more strength and stamina and higher levels of energy. Keep up the good work, you are on your way to being fit.
This is when it gets tough again. The weekend is coming up and you feel that you have done some good work all week so you want to reward yourself and indulge some. This is OK as long as in your mind it is a temporary indulgence and come Monday your back on your routine schedule. The trouble arises when you get lazy over the week-end and can’t get yourself motivated on Monday and start making excuses. Your mind is a powerful tool and you have to learn to use its powers to better yourself and not allow it to weaken your motivation by telling you little lies.
Relax and evaluate what you have done for the week. If you do decide to indulge, try to utilize moderation and just dabble. Have a bite of this or a sip of that, I don’t recommend doing without. Life is meant to be experienced and enjoyed. On day seven you will want to start mentally preparing yourself for the upcoming week. Remember how good you felt after exercising and reevaluate your fitness goals to make sure you are staying on track. Continue on you journey and you will be as fit as fiddle in the near future.
Hope this has been beneficial to you and your wellness goals.
“Heal Yourself, Heal the Planet”
Jared Repass~ My Body Reboot