The Complete Beginner’s Guide to Fitness

Welcome to the complete beginner’s guide to kickstarting your fitness journey. Today, we're going to tackle the process of taking those first steps towards a healthier, more active lifestyle.

You and I know that diving into the world of fitness can feel overwhelming with so much information out there. However, I'm here to simplify the process and provide you with actionable steps free from any confusing fitness jargon.

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In this step-by-step guide, I’m going to show you how to embark on your fitness journey in a way that is completely doable, without any complex concepts that might leave you feeling lost.

Once you’ve completed this guide, you'll have a solid foundation to build upon, helping you to progress toward your fitness goals.

Remember, I'm here to support you along the way. If you have any questions or need additional guidance, don't hesitate to shoot me a DM on Instagram!

Let's get started on this exciting journey towards a healthier, happier you!

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Table of Contents

An Overview of Physical Fitness

What is fitness exactly?

You may be coming from my blog post on the importance of strength training for women, but found yourself a bit lost in the terminology. No worries because I'm here to simplify it all for you.

In the most basic terms, fitness refers to your overall health and ability to perform physical activities in your day-to-day life. It's about being active, strong, and capable, whether going for a hike, playing with your kids, or simply feeling good in your skin -this is crucial for your everyday well-being.

Let's kick it up a slight notch; fitness also plays a significant role in disease prevention and risk reduction. Engaging in regular physical activity has been shown to lower the risk of various health conditions, such as heart disease, diabetes, and certain types of cancer.

By maintaining a level of fitness, you're actively working towards a healthier, more resilient you.

We can take it up to an even higher level by considering the guidelines provided by organizations like the American College of Sports Medicine (ACSM). They offer more specific recommendations for different aspects of fitness, such as cardiovascular health, muscular strength, flexibility, and more.

These guidelines are not just about ticking boxes; they are a roadmap to improving your quality of life and increasing your longevity.

But for now, let's keep it simple and focus on the basics. Remember, every step you take towards improving your fitness is a step towards a longer, healthier, and more fulfilling life.

Do you see how they all link and relate to one another? Playing with your kids, hiking, and your other day-to-day activities contribute to your overall fitness, which, in turn, reduces the risk of various diseases and ultimately enhances your quality of life and longevity.

You can see an example of this when you go for a walk instead of driving a short distance.

By doing so, you're incorporating physical activity into your daily routine, which not only helps you stay active but also supports your cardiovascular health. This simple change can make a significant difference in your overall fitness journey.

Still with me? Great! Now, let's move onto the steps to get you on your way to a healthier, more active life.

3 Steps to Fitness Success

The definition of fitness has shown you where you're headed, but now it's time to lay out the path that will lead you in the right direction.

Step #1: Setting Clear Goals

An essential first step in your fitness journey is to set clear and achievable goals. Why, you might ask? Well, goal-setting is like having a roadmap for your fitness adventure. It helps you stay focused, motivated, and on track.

Without setting goals, you risk wandering aimlessly and losing sight of your progress. Your fitness journey may become overwhelming or even discouraging without a destination in mind.

But let's break this down into two types of goals: the "Big Vision" goals and the "Behavior Goals."

Big Vision Goals:

These are the overarching outcomes you hope to achieve through your fitness journey. They're the big-picture dreams that motivate you to take action. For example, it could be losing a specific amount of weight, running a marathon, or improving your overall energy levels and well-being. I like to refer to these types of goals as “DREAMS’

• D - Definitive: Big vision goals should be clear, specific, and well-defined. They serve as a North Star, guiding your journey toward a desired outcome.

• R - Reachable: While big vision goals should be ambitious, they should also be achievable with effort and dedication. They represent your aspirations but should not be overly unrealistic.

• E - Enduring: Big vision goals are long-term and enduring. They represent the overarching purpose or vision that you're working towards, often over a significant period.

• A - Aspirational: These goals should inspire and motivate you. They represent what you truly aspire to achieve and can ignite your passion and drive.

• M - Measurable: Although big vision goals are not broken down into specific tasks like behavior goals, they should still be measurable to track progress and determine when you've reached them.

Behavior Goals:

To reach your Big Vision goals, you'll need to establish (SMART) specific, measurable, achievable, relevant, and time-bound behavior goals. These are the actionable steps you take on a daily or weekly basis to progress towards your Big Vision. They help turn your dreams into concrete actions. In case you haven’t heard of the SMART goal framework before, it goes something like this:

• S - Specific: Behavior goals should be clear and well-defined, leaving no room for ambiguity.

• M - Measurable: You should be able to track your progress and determine when the goal has been achieved.

• A - Achievable: These goals should be realistic and attainable, given your resources and constraints.

• R - Relevant: Behavior goals should align with your big vision goals and be relevant to your overall objectives.

• T - Time-bound: Set a clear timeframe or deadline for when the behavior goal should be accomplished.

For instance, imagine you've been diagnosed with high blood pressure, and you want to achieve a healthy blood pressure reading within the normal range.

This is a DREAM goal. It is Definitive because it's specific and clear. It's Reachable with lifestyle changes and medical guidance. It's Enduring because achieving a healthy blood pressure takes time, and maintaining a healthy blood pressure is a lifelong endeavor. It's Aspirational because achieving optimal cardiovascular health is something you genuinely desire. Finally, it's Measurable through regular blood pressure checks.

To achieve this DREAM goal, you will need to set and track SMART goals. In this example, a behavior for your SMART goals might include engaging in 30 minutes of moderate-intensity physical activity per day.

This goal is Specific, Measurable, Attainable, Relevant, and Time-Bound because it clearly identifies what you need to do (i.e., engage in moderate-intensity physical activity), how much you need to do it (i.e., 30 minutes), that it's attainable and relevant for achieving your DREAM goal (i.e., your health and wellness coach informed you that regular exercise has a direct impact on blood pressure regulation and overall cardiovascular health), and you set a timeline for completing this goal (i.e., daily until your next blood pressure reading).

By breaking down your big vision goals into actionable behavior goals, you're setting yourself up for success on your fitness journey. Remember, every step counts, and with dedication and consistency, you'll be amazed at the progress you can achieve.

Some key things that will help you with planning out your goals:

• Start Small: Begin with achievable SMART goals that match your current fitness level. Make them incredibly easy to achieve - you can always build on them later! It's better to reach a smaller goal consistently than struggle with a big one.

• Prioritize Consistency: Make your behavior goals a habit. Consistency is key to success, so schedule your workouts and plan your meals in advance.

• Seek Support: Don't hesitate to involve friends, family, or even a fitness coach to help you stay on track. Having a support system can make a world of difference.

• Celebrate Milestones: Acknowledge your achievements along the way. Whether it's a drop in weight, improved endurance, or a healthier blood pressure reading, celebrate your progress.

• Stay Flexible: Life can throw unexpected challenges your way. Be ready to adjust your goals when needed, but don't lose sight of the big picture.

Do you know how to plan your goals now? Time to pat yourself on the back; you're on your way! Remember, this journey is about progress, not perfection. Keep moving forward, and you'll achieve your goals one step at a time.

Step #2. Choosing Appropriate Workouts

Everything feels easier after your first step because taking that initial leap can be the hardest part. Next up, you have to determine what types of workouts suit you best.

This involves understanding your current fitness level, interests, and any specific goals you may have (you just did that in Step 1!) That will give you a better idea of which activities will be most effective and enjoyable for you.

For example, if you're just starting out, consider activities like brisk walking, swimming, or beginner-friendly yoga. These are low-impact exercises that are gentle on your body while still providing excellent health benefits.

If you're more inclined towards strength training, bodyweight exercises like squats, push-ups, and planks are fantastic choices. They require no special equipment and can be easily adapted to your current strength level.

Remember, it's crucial to choose activities that you enjoy or find meaningful. This way, you're more likely to stick with them in the long run. If you love being outdoors, consider activities like hiking or cycling. If you enjoy dancing, maybe try a Zumba or dance fitness class.

If you need an extra helping hand with this step, I highly recommend checking out something like ClassPass. ClassPass offers a wide range of fitness classes and activities tailored to different fitness levels and interests. It's a fantastic resource for discovering new workouts and finding the perfect fit for your unique fitness journey.

With the right workouts in your repertoire, you'll be well on your way to achieving your fitness goals and enjoying the journey along the way.

Step #3: Staying Motivated

At this point in your fitness journey, you have a solid foundation in place, knowing how to set clear goals and choose appropriate workouts tailored to your needs and interests. What's left for you to do?

I know you're probably eager to get started and fast-track your progress, but there are still a few more steps, and you want to go all the way, so hang in there with me.

The next step is to focus on maintaining your motivation and momentum.

Here's how to do this:

• Tap into Intrinsic Motivation: To stay motivated and on track, it's important to tap into what really drives you from within. Start by figuring out what truly brings you joy, satisfaction, and a genuine sense of accomplishment. Focus on activities that align with your core values and passions, as they will naturally keep you motivated. And remember, according to self-determination theory, look for activities that satisfy your basic needs for autonomy, competence, and relatedness. These can give an extra boost to your intrinsic motivation!

• Cultivate a Growth Mindset: Another powerful tool in sustaining motivation is cultivating a growth mindset. Embrace challenges and view failures as valuable opportunities for learning and personal growth. Believe that your abilities and intelligence can be developed with sustained effort and persistence. Practice positive self-talk and reframe negative thoughts, shifting from "I can't do this" to "I haven't learned this yet, but I'm totally capable of learning."

• Use Implementation Intentions: By creating a specific plan that outlines when, where, and how you will perform a particular behavior, you're essentially pre-programming your brain with a clear blueprint for carrying out the desired action. This can make it much easier to follow through on your intentions, as it reduces the cognitive load of deciding what to do. It's like giving your brain a clear instruction manual, making it more likely that you'll successfully carry out the behavior. For example, instead of saying you will "exercise tomorrow,” you could set an intention: “I will go lift weights at the gym at 5:30 PM tomorrow.”

• Build Consistent Habits: Turn motivation into momentum with habits. You can leverage the habit loop - identifying a cue, establishing a routine, and enjoying a reward - to establish routines that actively support your goals. Start with small, manageable habits and gradually build upon them to create a sustainable foundation for your goals.

• Monitor Progress and Celebrate Successes: Finally, it's super important to keep tabs on your progress and celebrate your wins. Whether you prefer keeping a journal, using an app, or other tracking methods, staying aware of your achievements is key. It's not only about feeling accomplished, but it also gives you valuable feedback to keep growing. Oh, don't forget to celebrate those milestones, big or small. Recognize your efforts and acknowledge your progress, as it boosts positive vibes and motivates you to keep pushing forward. And hey, remember that the journey towards your goals is just as important as reaching them. So, be kind to yourself and enjoy the process along the way!

"Hey Coach, is this everything I need to master my fitness journey?"

Yes and no, young padawan. These steps provide an excellent foundation for your journey, but there are a few more key ideas to consider, including:

• Staying within your physical and mental capacity when it comes to exercise.

• Consistency in both nutrition and exercise — having a regular routine for both ensures lasting success.

• Pacing yourself — don’t rush the process, but rather focus on making steady progress over time.

• Making time for rest and recovery — give your body the time it needs to repair and rejuvenate.

• Seeking professional guidance if needed — don't hesitate to consult with a fitness trainer or a healthcare provider for personalized advice and support.

• Enjoying the journey — find activities and exercises that you genuinely enjoy, as this will make the process more sustainable and enjoyable in the long run.

• Being adaptable and open to adjustments — listen to your body and be willing to modify your routine or goals as needed to ensure continued progress and prevent burnout or injury.

Remember, mastering your fitness journey is a dynamic process that requires patience, self-awareness, and a willingness to learn and adapt.

Do you want to learn more about building habits through a positive feedback loop? Check out this article!

BONUS: Gradually Increasing Intensity

Now that you've established a solid foundation in your fitness journey, it's time to take your progress to the next level. This step involves understanding the crucial concept of progressive overload. This principle is the key to transitioning from a beginner to an intermediate level of fitness.

Progressive overload essentially means gradually increasing the demands placed on your body during exercise. This is crucial for continued improvement and preventing plateaus in your fitness journey. By progressively challenging your muscles, cardiovascular system, and other physiological systems, you stimulate growth and adaptation.

Here's how to go about it:

• Strength Training: Increase the weight or resistance you're using for your exercises over time. Start with a weight that allows you to complete the desired number of repetitions with proper form, and then gradually progress to heavier weights as your strength improves.

• Cardiovascular Exercise: Gradually increase the duration or intensity of your cardiovascular workouts. This could involve jogging for longer distances, increasing the resistance on a stationary bike, or incorporating interval training.

• Frequency: Consider adding an extra day of exercise to your weekly routine. This could mean going from three days a week to four or four to five, depending on your schedule and recovery capacity.

• Variation: Introduce new exercises or variations of existing ones to challenge different muscle groups and movement patterns. This keeps your workouts fresh and prevents your body from adapting too quickly.

• Recovery: Ensure you're allowing adequate time for rest and recovery between intense workouts. Overloading your body without proper recovery can lead to overtraining and potential injuries.

Remember, safety is paramount. Always prioritize proper form and technique over heavier weights or faster speeds. Listen to your body and progress at a pace that feels comfortable and sustainable for you.

Key Takeaways

I hope this complete beginner's guide to kickstarting your fitness journey will save you the hours of searching and sifting through information online.

You now have all the info in one place and can get back to it quickly.

As you've learned, setting clear and achievable goals, choosing appropriate workouts, and staying motivated are fundamental steps in your fitness journey.

And from here on in, you can begin to find your own groove and make fitness an enjoyable part of your life.

I became a coach ten years ago because I wanted to share my love of fitness and nutrition with others and help them achieve their health goals.

If you need support or guidance along the way, consider hiring a qualified coach who can help you find your own balance and routine that feels comfortable and sustainable for you. I’ve been able to guide my clients using some of the behavior change strategies you can find in this beginner's guide.

Working with a coach can also help you stay accountable, motivated, and on track with your progress. Knowing you have someone who is rooting for you can make all the difference in reaching your goals.

Remember, this isn't just about getting healthy today — it's about creating lifelong habits that will lead to a healthier future.

If you have any questions about this guide, drop me a DM me on Instagram! You can also find more information on the physical activity guidelines and tips for getting active in my posts like this one:

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