We’ve all been there. Staring at the gym equipment, feeling utterly lost, unsure of what those intimidating machines do, or how many repetitions to execute. A common scenario, isn’t it? This is where a personal trainer can completely change your fitness experience. Hiring a personal trainer can help you get better results, in less time, and with a lot less stress. Here are the top 10 reasons why you should invest in a personal trainer to get better results.
Why You Should Work with a Personal Trainer
2. Personalized Workout Plan
A personal trainer tailors your workout plan to your specific goals and abilities. Unlike a generic program, this personalized regimen takes into account your current fitness level, your health conditions, and your goals, ensuring a safe and effective routine.
3. Correct Technique and Form
Imagine spending hours in the gym, only to find out that your technique was wrong, leading to minimal results or even injuries. A personal trainer ensures you perform each exercise with proper form, maximizing the outcome and reducing risk.
4. Motivation and Accountability
Staying motivated and committed to a workout routine can be challenging. With a personal trainer, you have a dedicated professional who provides encouragement and holds you accountable, keeping you on track to reach your fitness goals.
5. Efficient Use of Time
Trainers create highly efficient workouts that provide the maximum benefit in the least amount of time. They keep you focused, pushing you to make the most out of your workout time, making them perfect for people with busy schedules.
6. Handling Plateaus
Hit a fitness plateau? No problem. Personal trainers use their expertise to modify your program, ensuring continued progress when your results have stalled.
7. Enhancing Mental Health
Exercise is beneficial not only for physical health but mental health as well. Trainers can help develop workouts that release the maximum amount of endorphins, boosting your mood and overall sense of wellbeing.
8. Overcoming Excuses
Ever found yourself justifying skipping a workout? Personal trainers are great at combatting self-sabotage. They help you overcome obstacles and excuses, maintaining your focus on the end goal.
9. Education and Nutritional Guidance
Trainers provide valuable insights into the relationship between nutrition and exercise. They can guide you on how to fuel your body optimally for your workouts, promoting overall health and faster results.
10. Investing in Yourself
Hiring a personal trainer might seem like a luxury, but it’s truly an investment in your health and wellbeing. With their support, you can attain not only your fitness goals but also gain confidence and a new perspective on life.
Conclusion: The Value of Personal Training
Personal trainers are far more than just gym guides. They provide a comprehensive and individualized approach to health and fitness, offering invaluable support, guidance, and motivation along your journey. The experience with a personal trainer transcends the physical—it impacts every aspect of your life, enhancing mental resilience, boosting self-esteem, and promoting a sense of wellbeing.
When you invest in a personal trainer, you’re investing in customized care and expertise tailored to your unique needs and goals. It’s more than a financial decision—it’s a life-changing one. So, why not take the leap? Embark on your fitness journey with a personal trainer today, and watch as they help transform your life. After all, when it comes to our health, we deserve nothing less than the best.
“A journey of a thousand miles starts with a single step” – Lao Tzu
Thinking about doing your first obstacle course race? Go for it! Obstacle course racing is a very fulfilling and rapidly expanding sport today. OCR is reeling folks in from all walks of life, ages, and fitness backgrounds. From a wide spectrum of distances to diverse course types, the world of obstacle course racing has something to offer everyone. The purpose of this article is to give you advice on how to prepare for an obstacle course race.
What is an Obstacle Course Race?
An Obstacle Course Race (OCR) is a multi-faceted athletic event where competitors run a certain distance while tackling a series of exciting challenges along the way. These dynamic races can be set in natural or rural landscapes, threading through rugged cross-country trails, or within the urban heartbeat in concrete-jungle stadiums.
The distances? They can span anywhere from a short 2 miler to a grueling 15, with some “ultra” events pushing the envelope even further. The intrigue of an OCR lies in the diverse obstacles that test your mettle, from scaling towering walls and hauling heavy weights to wriggling under barbed wire.
With hundreds of obstacle types, each OCR brand and course brings its unique flavor to the table. Whether you choose the valiant Spartan, the gritty Tough Mudder, the daring Warrior Dash, or any of the other thrilling races, you are guaranteed a phenomenal mind-body challenge. An OCR nudges you out of your comfort zone, testing your limits and pushing your willpower.
Why do an OCR?
You might be wondering, “Why should I swap the cozy embrace of my couch and climate-controlled living room for the muddy trenches, tire flips, wall climbs, and the miles of running that come with an Obstacle Course Race?”
I hear you. I found myself pondering the same question preparing for my first OCR. However, let me reassure you – there is magic in the mud. 15 races and counting later, I can attest that outside of your comfort zone is where the magic happens. OCR is more than just a physical event; it’s an exploration of your tenacity and resilience. It’s about pushing your boundaries and discovering strengths you never knew you possessed. Yes, it’s demanding and strenuous – but this challenge is truly valuable simply because… when you finish an OCR, you feel like you can do anything! You take that inspiring and transcendent feeling back with you to your everyday life and that my friends, is why we do OCR.
So, are you ready to prepare for an obstacle course race?
Pick a race and sign up! Do it today! Get it on the calendar and backwards plan your training to get ready for it.
Start training! Ideally you want to give yourself a few months to prepare. On the cardio side, build up your mileage slowly, aiming to peak a week or two before race day. On the strength side, be sure to include total body resistance training and exercises specifically for grip strength.
Train like you’re going to race. For the running piece, train on terrain that’s similar to the course. If you are doing a race on trails, find some trails to train on and break in your trail shoes as soon as possible. I highly recommend getting trail shoes because they tend to be a little firmer than street running shoes and also have lugs, which provide grip on rocky or slippery surfaces. If you are doing a stadium race, go run STAIRS at least once a week during your training plan.
How many days a week to train? This will vary depending on your fitness level and schedule but remember consistency is key. Aim for at least 2 strength sessions and 2 runs per week to help you get race ready.
Taper a few days before race day. When you get to race week, it can be helpful to include a taper, or a purposeful break, as you’re approaching the big day. This will allow your body to recover and replenish as you get ready for the max effort day.
Finally, get out there and go for it! Putting an OCR on your calendar is an awesome way to hold yourself accountable to getting in your workouts each week because it gives you a purpose and a reason to get moving. There is no one right or wrong way to prepare for an OCR but consistency is the key no matter who you are or what type of race you’re getting ready to do. Being consistent in your training allows to keep taking steps forward towards keeping your mind and body healthy and well for the long run too!
Most any trail running shoe will do. Find one that feels good and also has some good treads, aka lugs. Some trail shoes are tailored more for cold or hot weather, so be sure to do just a little bit of research to get the right ones for you. My go to trail shoes for the last decade have been from a brand called Salomon. I like the lace up technology (never comes untied) and ability to bundle the lace clip into the shoe. I also like the firmness of the soles and the extra grippy lugs.
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Hey there! Ever wondered what should you eat before a workout? This is one of the most commonly asked questions. And for good reason! Your pre-workout meal plays a crucial role in fueling your body for optimal performance and ensuring you have enough energy to crush your fitness session. In this blog post, we’ll dive into the dos and don’ts of pre-workout nutrition. Let’s discuss what should you eat before a workout!
1. Understanding the Importance of Pre-Workout Nutrition
Before we delve into the specifics, let’s understand why pre-workout nutrition is so important. When you eat the right foods before exercising, you provide your body with the necessary nutrients to perform at its best. A well-balanced pre-workout meal can:
Boost energy levels and endurance
Improve focus and mental clarity
Prevent muscle catabolism (breakdown)
Enhance muscle recovery post-exercise
2. Timing is Everything: When to Eat Before a Workout
The timing of your pre-workout meal is crucial. You don’t want to eat too close to your exercise session, as this can lead to discomfort and hinder performance. Aim to have your meal about 1 to 3 hours before hitting the gym. This allows enough time for digestion and nutrient absorption, giving you the energy you need to power through your workout.
What if you have to work out early in the morning as soon as you wake up? This is another common question and one that I personally navigate often. During the school year, I have to get my workouts in from 6-7 am so I can get to school by 8. Anyways, at 5:30 in the morning when I wake up though, I’m really not that hungry. Sometimes I can get through a great workout with nothing but a little coffee in my system! But other mornings I know I need a little somethin, so a spoonful or 2 of peanut butter or almond butter plus a little coffee is usually what I do.
If I’m about to go for a 30+ minute run at 6 am, I also try to get at least 16 ounces of water and/or electrolytes in there along with the coffee. Sometimes I skip the coffee and enjoy a Nuun tablet, which has a little kick of caffeine too with the electrolytes.
3. Choosing the Right Macronutrients
Your pre-workout meal should consist of a combination of macronutrients, including carbohydrates, protein, and healthy fats.
Carbohydrates: Carbs are the primary source of energy for your muscles. Opt for complex carbohydrates such as whole grains, fruits, and vegetables. They provide a steady release of energy throughout your workout.
Protein: Protein helps repair and rebuild muscles after exercise. Good sources of pre-workout protein include lean meats, eggs, or plant-based options like tofu and lentils.
Healthy Fats: Healthy fats are essential for overall health and can slow down the digestion of your meal, providing a sustained energy release. Avocado, nuts, and coconut oil are excellent sources of healthy fats.
4. Pre-Workout Snack Ideas
Now that we know the importance of pre-workout nutrition let’s explore some quick and delicious snack ideas to power you up before your sweat session:
Banana with Almond Butter: Spread some almond butter on a banana for a winning combination of carbs, protein, and healthy fats.
Greek Yogurt with Berries: Greek yogurt is rich in protein, and when paired with antioxidant-rich berries, it becomes a nutritional powerhouse.
Whole Grain Toast with Avocado: This simple and satisfying snack combines complex carbs from whole-grain bread and healthy fats from avocado.
Larabars: these are one of my favorite easy packaged snacks for on the go. Simple ingredients, tasty flavor combos, and a good balance of macros!
5. Hydration Matters
Apart from eating the right foods, staying hydrated before a workout is equally important. Dehydration can lead to reduced exercise performance and leave you feeling drained. Make sure to drink water throughout the day leading up to your workout, and if you’re engaging in a prolonged or intense session, consider a sports drink with electrolytes.
6. Repetition Keeps It Simple
I’ve always liked that phrase KISS – Keep It Simple Stupid. It works great for fitness nutrition. The more you can codify, replicate, or create a process around your workouts and nutrition habits, the easier it will be for you to stick with them! For more on the pros of repetition in your diet, check out this article, “The Benefits of Eating the Same Thing Everyday” to learn more about the simple power of repetitive meals.
7. Foods to Avoid Before a Workout
Just as important as knowing what to eat is knowing what to avoid before a workout:
Heavy, Fatty Meals: Foods high in saturated fats and heavy on the stomach can lead to discomfort during exercise.
Excessive Fiber: While fiber is essential for digestion, too much of it before a workout can cause bloating and digestive distress.
Sugary Treats: Foods high in refined sugar can cause a spike in blood sugar levels, followed by a crash, leaving you feeling sluggish during your workout.
Conclusion
Now that you’re armed with knowledge on pre-workout nutrition, you can take your fitness routine to the next level. Remember to fuel your body with a well-balanced meal containing carbs, protein, and healthy fats about 1 to 3 hours before exercising. If you’re crunched for time or working out super early, you can keep it light, but be sure to fuel well as soon as you’re done! Stay hydrated, and avoid heavy or sugary meals that could hinder your performance. With the right nutrition, you’ll have the energy and strength to crush your workouts and achieve your fitness goals.
Affiliate Disclaimer – Some of the links above takes you to Amazon! I am an Amazon Associate so if you happen to click on the link and buy something from Amazon, I will earn a tiny commission. I only promote products I love and personally use. Thank you for supporting my small business!
Ever used the “gym is too far away” excuse? Well today, we’re going to specifically destroy that excuse and teach you how to create your own awesome garage gym. Save time by never commuting to the gym again and also avoid the crowds and waiting in line for equipment. Once you break even on the initial investment of equipment, you’ll even save big money in the long run on monthly membership fees. Don’t feel like you have to buy it all at once though! If you can get just a few minimal pieces, you can get started immediately, and then gradually build it up over time. Time to create your own awesome garage gym at home!
where the mf magic happens
Visualize Your Fitness Goals
First thing’s first! You need to visualize your fitness goals. Are you looking to bulk up, enhance endurance, or simply maintain a healthy lifestyle? Identifying your objectives will help you determine the type of equipment you need and how to design your gym.
Pick the Right Equipment
Once you’ve got your goals in place, it’s time to fill your garage gym with the right equipment. There is seriously no right or wrong way to do it and remember, it can be done in phases! You can start with just a piece or two and gradually add more, like we did!
Bare Bones – The Minimalist Garage Gym
At minimum, acquire some versatile free weights such as dumbbells, kettlebells, and/or medicine balls. You should also get a couple of decent mats for floor work and abs. You can put together a very solid functional fitness routine with just those minimal yet versatile pieces of equipment!
Bigger Bones (and glutes) – A Beefier Set Up
If you have the room and the budget for it, the next piece of equipment that would make your garage gym even more awesome is a squat rack with a pullup bar at the top. Add in an adjustable incline bench and your workout options just multiplied dramatically. With just one barbell and a few plates, you can really get after it.
Admittedly, this can be an expensive upgrade so do yourself a favor and check out local thrift stores, craigslist, or facebook marketplace. If you want to buy new and are not in a rush, keep an eye on sales as many sporting goods stores and gym equipment companies will run sales periodically.
Also keep an open mind about buying used! Squat racks, barbells, and iron plates last forever! Sometimes you can get a great deal when people are ready to unload theirs. I got lucky once when a friend of mine decided to dissolve the gym side of his martial arts business and he sold me a barbell and a full set of bumper plates at a fraction of the original cost!
Cardio Pros and Cons at Home
Having some form of cardio equipment at home certainly has its perks! The recent popularity surge of Peloton clearly indicates that people are enthusiastically embracing the chance to experience that cardio endorphin rush from the comfort and convenience of their own homes. So why wait? Bring the cardio opps to you!
One of the admitted cons of cardio equipment however, is that it is expensive and kind of a pain to maintain. When you pay for a gym membership, your monthly dues help cover the servicing and maintenance of all the treadmills, ellipticals, bikes, stair climbers, rowers, etc. If you invest in one or more of these pieces of equipment for your house, please remember they are a huge, sophisticated machine like a car or pool that sometimes needs a special electric power source as well as preventative maintenance! Gyms usually have a company on call that comes out to fix the machines as they break down but also 1-2x a year to perform service and maintenance on them.
From personal experience I have found that the rowing machine, such as the Concept 2 erg, is the best cardio equipment for the home garage gym for a few reasons. First, it doesn’t need to be plugged in so it doesn’t draw power or need a special outlet. Second, it doesn’t require a lot of maintenance. We purchased the oil from the manufacturer and wipe the tracks down with a lightly oiled rag a few times a year. Finally, when not in use, you can stand it up and park it against a wall or in a corner to free up floor space.
Bells and Whistles
The bells and whistles of a garage gym are the items that are nice, but not necessary. Gradually as your garage gym comes together, you can add more pieces. Rome wasn’t built in a day, and neither will your garage gym be. If you have the space, the interest, and the budget, you can gradually assemble a pretty badass space customized just to your needs and preferences.
My Own Garage Gym Journey
We have been building our garage gym for almost two decades, and back when my husband and I were both in the Army, we started our collection with just a couple of kettlebells, a couple mats, and a mismatched batch of dumbbells. Those workouts I did with that basic equipment got me through some tough times though, when my husband was deployed and I had two little kids at home! I could go down in the basement while they were asleep and at least do something, anything to move my body with some resistance and creativity.
Like I said above, kettlebells last forever! I still have the original kettlebells that we got back when our kids were babies and now they’re picking colleges!
We were also lucky to have acquired most of our pieces before the pandemic lockdowns and subsequent gym closures. I hosted fitness clients, lots of friends, and worked out with our kids in our garage for many months during that time of uncertainty. I will always keep at least some of the most important pieces no matter where we go or move next.
Build It in Phases
Over the years, we added on equipment piece by piece. Some of it we got from thrift stores. Other pieces came from a friend’s business that was downsizing. We got the squat rack on sale around the holidays from a sporting goods store. And just a few pieces we ordered outright, full price, from the company, such as our Concept 2 indoor rower (C2 erg), Rogue box, and sandbags. Here is a list of the equipment we have acquired in a 15+ year journey of building our garage gym across 5 military moves:
Random ass sets of dumbbells and kettlebells, acquired from friends, craigslist, etc. Buy used! They last forever! No need to spend full price on these items!
Balls – sand balls, slam balls, various sizes and weights
Light, medium, & heavy sandbags
Battle rope – bought used
BOSU ball and stability ball
Heavy bag + boxing gloves
Full set of long bands with various resistance levels (for assisted pullups) – always buy bands new! They don’t last forever and need replacing periodically anyways. Never use bands that are showing signs of wear or tiny tears.
Random ass pieces – pushup handles, pulley rope attachment, airex pads, etc.
Design Your Space
With the equipment sorted, now comes the fun part: designing your garage gym. Remember, your gym should not only be functional but also inspiring. Arrange your equipment wisely to maximize space. We’ve moved all our pieces around a few times to find the set up that maximizes floor space and functionality. A mirror on one side can help with form, and adding some motivational posters or race medals can set the right mood for your workouts. We have a bunch of posters, flags, motivational quotes, and medals hanging around but this Arnold poster is the favorite. Make your space cozy and let it be a place that you feel cozy in to spend some time and be motivated!
Arnold Conquer Garage Gym Motivational Poster
Regular Maintenance
A garage gym requires just a little bit of regular maintenance. Since it’s just you and your family and friends, there will be less wear and tear than in a highly trafficked gym, and as a result – fewer germs. Still it’s good to add a container of antibacterial wipes or keep an antibac spray bottle with an old rag handy to keep your equipment clean. Check for wear and tear, and keep an eye on bands and other soft equipment. Maintaining a clean and functional gym will keep you safe and enhance your workout experience.
Closing Thoughts
And there you have it! Creating an awesome garage gym doesn’t have to be a daunting task. With the right goals, equipment, design, and safety measures, your garage can come together over time to transform into a perfect private fitness sanctuary. You’ll never be able to use the “gym is too far away” excuse ever again!
Affiliate Disclosure – Some of the links above will take you to Amazon and if you purchase, I will earn a small commission. I only recommend products I love and use personally. Thank you for supporting my small business!
Boost Your Hiking Performance with These Essential Workout Tips
Hiking is more than a workout. It’s a love affair with nature. To truly enjoy hiking, a certain level of fitness is required. In this blog post, we’ll talk about some workout tips to boost your hiking fitness, allowing you to conquer every trail with more endurance, stability, and strength.
The Importance of Working Out for Hiking
Before diving into the workouts, it’s essential to understand why some specific categories of fitness are crucial for hiking. Hiking is a full-body activity, requiring cardiovascular fitness, lower body strength, core stability, and even upper body strength for carrying a pack or using poles on rugged terrain. Workouts specifically designed for hiking focus on these areas, preparing your body for the physical demands of various trails.
Cardiovascular Training:
A strong cardiovascular base is key for hiking. Hiking often involves long periods of activity, and having a robust aerobic system allows you to sustain these efforts.
The Goal: At Least 90 Minutes Per Week of Cardio Training
Aim for at least 3 sessions a week of 30 minutes of moderate to vigorous effort. That means getting your heart rate up and sustaining it just a little outside of your comfort zone. If you were to imagine intensity on a scale of 1-10 with 1 being the easiest (a casual saunter) and 10 being the hardest (breathing so hard you can barely speak), try to do your workouts somewhere around a 6-8 level of exertion. This will help you challenge your system and develop endurance adaptations over time.
Stair Climbing: Mimic the demands of hiking by including stair climbing in your fitness regimen. Whether it’s on a stair machine or actual steps, this is an activity that will help your body be ready for long ascents on steep terrain.
Interval Treadmill Walking: This is done by alternating between fast and slow OR alternating between low incline and high incline walking periods. Pick a time such as 2 minutes on and pair it with 2 minutes off. Alternate going fast for 2, slow for 2. You can also mix in incline walking for 2, paired with low or no incline walking for 2. Repeat these cycles for 30 minutes. This improves your heart rate variability, or in other words, trains your body to recover between bursts of intensive effort, exactly like hiking up steep sections of a trail.
Lower Body Strength:
Strengthening your lower body will help you manage steep inclines, declines, and rough terrains with ease.
Squats: A foundational movement, squats strengthen your entire lower body. Start with bodyweight squats; as you get stronger, you can add weights.
Lunges: This exercise targets the quadriceps, glutes, and hamstrings. Just like squats, you can begin with bodyweight lunges and gradually add weights.
Box Step Ups: Using dumbbells or simply body weight, box step ups can help you develop range of motion and work on training the major leg muscles to get better at working together.
Calf raises: Pushing your body up an incline requires strong calves. Work them out in the gym and build up muscular strength and endurance for this key lower leg muscle group.
Core Stability:
A strong core enhances balance, reduces fatigue, and prevents injuries.
Planks: A simple yet effective workout for core stability. Hold the plank position for 30 seconds and gradually increase the duration as your strength improves.
Bird Dog: This exercise engages your entire core with a particular focus on stabilizing opposite sides of your body when you’re off balance, which will help you with hiking on unstable surfaces.
Upper Body Strength:
A strong and stable back and shoulders are especially important for challenging trails where you may need to carry a pack with gear and water for the whole hike.
Pull-ups: While they can be challenging, pull-ups are excellent for increasing your upper body strength and back strength.
Rows: Any type of row – seated cable, bent over with dumbbells, with resistance bands, et cetera – will help strengthen the back to prepare for carrying a pack.
Conclusion
By incorporating these exercises into your workout routine, you’ll be on your way to improving your hiking fitness! Begin with two to three sessions a week, listen to your body, and progressively increase the intensity. The more reps you put in during training, the easier the hike will be going up (and down) the trails!
5 Common Excuses for Not Exercising and How to Overcome Them: Your Path to a Healthy Lifestyle
It’s human nature to make excuses some time, especially when it comes to exercising, which may not always feel like an urgent necessity compared to our other responsibilities. But we’re here to inject a dose of positivity into your fitness journey and to arm you with the ammunition needed to squash those excuses. So, here are five common excuses for not exercising and how to beat them.
1. “I Don’t Have Time”
The go-to excuse for many of us, the ‘lack of time’ argument, can seem valid amidst our busy lives. However, as the saying goes, “you will never ‘find’ time for anything, you must make it.” Research shows that just 30 minutes of exercise a day can make a huge difference to your health and energy. Make the time. It’s always worth it. So let’s normalize making time. Normalize putting your workouts on your calendar. It’s important to set aside time for workouts. That’s the only way it’s going to happen!
2. “I’m Too Tired”
Long hours at work can leave you feeling drained. The paradox is, regular physical activity can actually boost your energy levels, which would help you feel better and productive at work. Exercise also promotes better sleep and releases endorphins, the body’s natural mood lifters. Anything is better than nothing. If you are trying to work out through fatigue, even gentle activities like walking or yoga are absolutely worth the effort.
3. “Exercise is Boring”
The image of a monotonous treadmill run or a repetitive gym routine can deter anyone. However, exercise doesn’t have to be boring. Explore different activities until you find something you enjoy. There are so many different new methods to try. Check out a spin class or visit a boutique training gym such as Orange Theory. Dance through Zumba or Jazzercise or invite a friend to join you for a jog or walk every week!
4. “I’m Not Seeing Results”
It’s easy to get frustrated when results aren’t immediately noticeable. But fitness isn’t an overnight transformation. Progress is measured in months and years, not days and week. Stick with i! A healthier body, improved energy levels, better mood – these are gradual changes. It’s crucial to stay consistent and focus on these small victories like getting to the gym consistently.
5. “I Don’t Know How to Start”
Starting a new fitness routine can be daunting, but remember, every expert was once a beginner. There are countless resources available online and fitness apps that guide beginners. Local gyms and outdoor bootcamps often offer entry-level classes too. Consider hiring a personal trainer to get started. The most important thing is to take that first step.
The journey to fitness might seem like an uphill battle, but remember, it’s just one step, one workout, and one day at a time. So, the next time an excuse pops up in your mind, you’ll know how to combat it.
Many people want to live a healthier lifestyle, but taking those initial steps towards fitness can often be daunting. The journey is different for everyone, and what works for one person may not work for another. However, certain principles remain universal. Here is some advice for getting started with fitness.
1. Establish Your Purpose and Goals
Your first step in this journey is to set clear, achievable goals. Whether it’s losing weight, gaining muscle, increasing endurance, or simply being healthier, having a goal gives your fitness journey a clear direction. Your goals should have purpose and meaning bigger than a number on a scale and bigger than today. Having a clearly defined purpose that you really care about will anchor your commitment, consistency, and discipline to help you keep going even after “motivation” has worn off.
2. Assess Your Current Fitness Level
Before you start a workout routine, it’s good to objectively assess your current fitness level. This will help you to establish a baseline from where you can measure your progress. You can get a health check-up and consult with a doctor or personal trainer who can assess your body composition, flexibility, cardiovascular endurance, and muscular strength. As always, consult your doctor if you have any health issues!
3. Plan Your Workout Routine
After setting your goals and understanding your current fitness level, the next step is planning your workout routine. Your exercise program should include a balance of cardiovascular, strength, and flexibility training. Aim for at least 3 days a week but know it’s okay to have a couple off days as well each week. Always start slow and gradually increase the intensity as your body adapts. You could decide to work out at a gym, at home, or even outdoors. Choose a setting that you enjoy and makes you look forward to your workout sessions.
4. Embrace a Nutritious Diet
A healthy diet is just as important as regular exercise in a fitness journey. Make sure your meals consist of balanced proportions of proteins, carbohydrates, and fats. Plenty of fruits, vegetables, lean proteins, and whole grains should form the bulk of your diet. Hydrating regularly is also important. Consider consulting a nutritionist or dietitian to help guide your food choices, especially if you have specific dietary needs or health conditions.
5. Consistency is Key
The most vital element in getting started with fitness AND sustaining it is consistency. Even the best workout and diet plan won’t work if you’re not consistent. Choose a routine you can stick to, and make sure you’re dedicating time to your wellness every day. Normalize “making time” because that is just what you have to do!
6. Keep a Positive Mindset
There will be challenges along the way, and progress may sometimes seem slow. It’s important to maintain a positive mindset, even when motivation tanks. Focus on your purpose and embrace discipline to help you keep moving on days where motivation wanes. Celebrate small victories, whether it’s running a minute longer, lifting heavier weights, or simply sticking to your workout schedule. Remember, fitness is a marathon, not a sprint.
The Takeaway for Getting Started with Fitness
Getting started with fitness can be a transformative experience that offers rewards beyond physical changes. Not only does it enhance your health and well-being, but it also boosts your confidence and contributes to a happier and more energetic life. The first step is often the hardest, but every step you take brings you closer to your fitness goals. Take it one workout, one day, one week, and one month at a time.
“The days are long but the years are short” is typically said by parents of young kids! But it’s a great adage for fitness as well. At the end of yet another short year that went faster than the last, I am grateful. Grateful for my strong capable body and my ever evolving mindset. My attitude on fitness has evolved greatly in 3 decades of sports, fitness, and wellness pursuits. I am incredibly grateful for this body of mine and all it can do at this age and beyond. As the year wraps up, I have reflected on some of the best tips for fitness for longevity. I hope you enjoy!
Mount Elbert Summit 2023
Here are my favorite fit things I did at age 42 this year.
Climbed a 14,000+ foot mountain for the second time! In June my husband Jessy and I climbed Mount Elbert, elevation 14,440 feet, the highest point in Colorado, and the second highest peak in America. Shout out to Top Out Adventures and great friends for making it an awesome experience!
Completed another Spartan Trifecta, which means finishing one obstacle course trail race in each of their three distances (3 miles, 8 miles, & 13 miles) in a calendar year.
Went to my favorite power yoga class on most Sundays.
Ran a 5 mile Turkey Trot race in Austin in about 50 minutes.
Ran a 6 mile trail race in the Texas Hill Country, Texas Trail Running Festival.
Averaged 33 miles a month of running, or about 7-9 miles a week.
Lifted weights 2-3x a week.
40 is the New 20
When I was in my 20s, I thought 40 was the end of the road for fitness. I don’t really know why I thought that but I think it’s because I didn’t personally know many people in their 40s who were doing fit things. I used to think you turn 40 and then you fall apart. Fortunately, that was simply not true. Here are some of the things I’ve learned over 30 years of lifting weights and running.
Believe You Can Be Fit Forever.
Having a good mindset is the most important tip! I want to climb mountains with my kids and future grandkids, and run Spartan races basically forever until I die. I refuse to believe anymore that my body will just wear out once it hits a certain age. Strength training is the fountain of youth! It keeps muscle strong and healthy, which supports your spine and joints! Muscle helps you keep your metabolism strong and helps with a lot of other physiological aspects of staying young.
Consistency is a Mindset of Fitness for Longevity
As I’ve aged, my goals and mindset have drastically shifted. In my 20s I was always chasing goals around appearance, size, weight, sports performance. I was a college athlete then I served in the Army til age 28. So my 20s were all about being faster, stronger, and leaner. I wanted to be strong enough to hit homeruns then I wanted to lean and fast enough to run a sub 15 minute 2-miler for the APFT.
Then in my 30s I started to realize the power of just being consistent with workouts and nutrition. I didn’t want to take advil everyday because I had so many aches and pains anymore! So I lightened the intensity of my training and started focusing more on mobility and flexibility. Now in my 40s I don’t really care very much anymore about running fast or how much I can lift on bench, squat, etc. Now my most important goal is just to keep showing up consistently 3+ times a week! And ironically enough, I feel way better now than I did in my 20s! My joints don’t hurt nearly as much and my core is more stable now than before I had kids!
Never Skip Your Warm Up!
A thorough warm up is one of the most important keys to long term fitness success. Not only will it help you prevent injuries, it also helps you achieve greater performance. This tip I learned the hard way! I used to think warming up was a waste of time. I thought it would take time away from the actual exercises that would help me get stronger, faster, etc. But now I realize the warm up is just as important, if not more so, for performance and especially for longevity.
Warm Up Smarter
We know a lot more about this now than we did 30 years ago. Out with the static stretching and in with the dynamic and activation drills to prepare your body for its workout.
Dynamic drills are warm up exercises based in movement rather than the old fashioned static-pull-and-hold-still. Dynamic drills help get the joint fluids. They also help with preparing muscles and connective tissue so you can have better range of motion for the workout.
Activation drills are low intensity exercises that wake up certain muscles and get them ready for different purposes. When you lift weights, some muscles have the job of moving some bones while others brace and hold other bones still. A great example of an activation drill would be doing some planks in your warm up. This gets the core muscles ready to brace your spine before you do deadlifts.
Invest Time and Energy into Your Mobility and Flexibility
Don’t skip the cool down either. Always spend a few minutes after every workout, hike, or run to stretch or foam roll a little. Work foam rolling into your regular routine. Find a good yoga class. Work on improving your form when lifting weights and care more about your form than how much you can lift. Think of mobility and flexibility like an ongoing project that is never really complete.
Invest Time and Energy into Training Your Core
Core stability is HUGE. I didn’t realize that in my 20s but I certainly do now in my 40s! Not just the 6 pack abs part of your core either. The deep set muscles such as the transverse abdominis, pelvic floor, and multifidus. These muscles hold you together from the inside out and really make a huge difference in how well your pelvis and spine function together to prevent back pain and other chronic injuries. To stabilize your core, add more moves like plank, bird dog, dead bug, and hip bridge to your workouts!
Be Proactive with Aches and Pains
Anybody of any age who exercises regularly is going to have the occasional ache and pain. When you feel one starting to develop or it becomes a regular thing, deal with it quickly before it escalates into an actual injury. Sometimes a rest day or two nips it but sometimes you need to take action.
Examples of that action range from foam rolling to getting a massage to seeing your local sports medicine doctor. Bottom line – don’t ignore pain and don’t give up! You are not just getting old if you have some aches and pains! Deal with them and keep moving.
Thankfully, We Know So Much More Today About Fitness for Longevity
We have more tools and knowledge at our fingertips than ever before. 30 years ago, hardly anybody had heard of a foam roller and now they’re everywhere, including {hopefully} in your home! If you want to be fit forever, follow this short list.
1. Always have a thorough, intentional warmup. 2. Think of flexibility and mobility as an ongoing project. It’s never finished and you can always get better at it. 3. Listen to your body and take great care of it.
Finally, Perspective is Everything
We choose how we see fitness at every age. What does fitness at 40 mean to you? It used to be a death sentence to me. But now that I’m there, I realize it’s the beginning of a whole new era for me. I now think of fitness after 40 as the prime of my life because I finally know what I’m doing!
Fitness is not as impressive but is way more enjoyable at 40+. No longer am I destroying myself on the track or in the gym like I did at 25. I may not be able to run 7 minute miles anymore, but I have something even better. I have longevity and a strong, balanced, and durable body. I plan to be hiking, climbing, racing, and training with my favorite people for at least another 40 years.
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In a fitness world full of fads, it’s good to know some truths will always remain. Here are my top 4 ironclad resistance training truths.
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#1 – Consistency is key.
Consistency in fitness is the most important principle of all. Being fit is a lifestyle and it takes repeated actions and habits as well as almost daily efforts. I say “almost daily” because you don’t necessarily have to exercise every day, but at least 3 days a week is recommended – FOR LIFE. Til death do you part from your dumbbells.
Knowing that consistency is key is a core truth for a fit life because it helps you prioritize and build it into your life. Lean into this idea until you absorb it like your muscles absorbing a protein shake after leg day. Just like brushing your teeth and paying your taxes, keeping yourself fit is something you just have to do!
Embrace the journey. It can take a long time to see visual results from working out. That doesn’t mean the changes aren’t occurring though! Building muscle takes months and years, not days. Sometimes people give up after a few weeks because they believe it’s not working. I know that won’t be you though because you are ready to embrace the fact that consistency is key – for years and decades!
#2 – Get really good at the 5 main movement patterns.
I’ve been lifting weights for nearly 30 years and training others for 15. Every workout program I’ve ever done or written for others contains the same basic movement patterns. Squat, hip hinge (deadlift type things), press, pull, plank. That’s it! Master these and you can do pretty much any workout you ever lay eyes and gluts on.
How to get better? Practice. Watch videos. Mimic the form when you see it being done well. Take vids of yourself and analyze them. Read books. Ask your meathead friends for help. Work with a qualified personal trainer. Remember tip #1. Consistency is key. The more you get to the gym/garage/park/living room to practice, while intentionallyworking to improve your technique, the better you will get. Ask for feedback and be coachable!
#3 – Form is more important than load.
While you’re getting great at the big 5 movement patterns, it’s more important to have quality form than it is to move heavy quantities of weight. I’d rather see somebody squat 3 sets of 10 at 100 pounds with beautiful form than 3×10 at 150 with awful form. Having bad form will not only hold you back from achieving your potential, it could potentially hurt you.
So in summary, patience is a virtue. Taking a step back and building amazing form at lighter weights now will actually allow you to lift much heavier in the future — without destroying your back, hips, and knees while you’re at it.
#4 – Rest days are when you actually make gains.
You do not get stronger, faster, more agile, more powerful during the hour you are at the gym. It is in the 24-48 hours after you take a shower and move on with your day where your body makes gains. Lifting weights is what triggers the processes of muscle building, but ya actually build the muscle later on, with the food you nourish yourself with and especially while you’re asleep. So remember to fuel well, prioritize quality sleep, and give your muscles a break for a day or two, so they can repair and move forward after your training sessions.
There are many approaches to how to structure rest days and the one that is the best is the one that works for you and your crazy life. Some people like to lift “total body” 3 days a week with a day off in between (Mon/Wed/Fri or Tu/Thu/Sat). Others like to use a “split routine” where they break up the upper body and lower body so they can train the opposing groups on consecutive days. An example of this could be lower body training on Mon/Thurs and upper body training on Tues/Fri. There are many different ways to structure your week, but please remember to include an intentional rest day to give your body a chance to absorb the adaptations you are triggering with your workouts.
Takeaways
These 4 basic truths are certainly not sexy or glamorous, but they are the bedrock for a strong fitness foundation for real and for life. Being consistent, caring about quality movement, getting good at the major movement patterns, and using rest days intentionally are resistance training truths.
