These are some things that are important to keep in mind when starting your fitness journey:
1. Results won’t happen overnight
Fitness is not a quick fix. Be patient with yourself and understand this is a long term journey. Time and consistency is key to getting results. It is a lifestyle change and it does take time to make sustainable changes. Not every day will be perfect and that’s okay. Keep going- focus on progress over perfection!
Remember everything worth having takes time!
2. Don’t Compare!
Don’t compare your day one with someone else’s day five. Replace negative thinking with positive self talk. If you are constantly bringing yourself down, you will still have insecurities even when you hit your goals. Believe in yourself and the results will follow!
3. Fueling Instead of Restricting
I used to want to be as thin as possible and thought that eating less on a constant diet would help me reach my goals. Guess what happened? I reached my goal weight and was still not happy!! Now instead of trying to shrink myself and being the skinniest possible version of myself, my focus is getting stronger every day and fueling my body with what it needs! Things that helped me get the results I wanted is drinking lots of water, eating enough protein, and adding some produce to every meal.
4. Never Taking a Rest Day
More work= better results? Not always. Think about it this way- when you work out you’re literally tearing down your muscles. If you aren’t giving your body a chance to repair itself then it could lead to a higher chance of injury, compromising your immune function, and risk of overtraining. Not to mention there is immense mental health benefits of letting you have a chance to recharge mentally and physically!
5. Measure Progress Outside A Scale
While the scale is a measurement of data, also take photos periodically to assess your progress. Aesthetics are also not the only form of progress- it’s also important to factor in your mindset, wins like getting more fruits and vegetable into your diet, doing exercises with better form etc.!
6. Don’t Be Afraid to Lift Weights
When I used to run cross country and track in high school/college, I was used to only doing cardio & running for hours/ training 7 days a week. I was so nervous when I stopped competitively running that I would gain a lot of weight. When I graduated and started lifting weights, my body composition changed drastically for the better.
Cardio absolutely has its place in a training plan and health benefits, but it is not the only way to lose weight. If your goal is to get toned, that means increasing muscle mass which is done by strength training. Don’t be afraid to pick up the weights and lift heavy- it will not make you bulky!
My hope is that these things can help you as you start your fitness journey and that you can adopt a healthy routine for the long term. And I’m always here to help support you on that journey! If you need help with your health and fitness goals, apply for 1:1 coaching here.