Friday, January 17, 2014

Fitness Friday ~ Where Do I Start?

Do you know it takes almost 30 days to change a habit? I know many of you, like myself, have started many diets or "life improvements", only to give or slip-up in a matter of days. This is probably life's biggest frustrations. 

Last week we talked about writing down what you wanted to improve or change in your life. From this day forward instead of just giving up, when you "slip-up" - remind yourself that it takes 30 days to change that habit you want to break. Get up, dust yourself off, and keep going on the higher road. 

Reader Brandy Totten mentioned in the last fitness post that she had started the Insanity workout, but was "pooping out" about 15 minutes or so into it. Many of you know that I trained for long distance road cycling. Believe me, I started from zero. Each time I road my bike, lifted weights or took a spin class - I pushed myself a little further. The first time I took a spin, I barely complete 30 minutes. At the peak of my performance, I cycled about 490 miles in a week and completed 2 triathlons (a sprint and bike relay). 

You have zero stamina and no muscle strength when you begin, so you must build it. Here a few tips to get you started! 

Note: I am not a professional. When starting or stopping a new physical routine, please seek the advice of a health professional. 

Don't overdo it!

When you first start a workout, many things happen inside of your body. Your digestive trac is haulted (which is why you may feel a little neauseous at first) and the blood that resides in the trunk of your body, (feeding your organs) is pumped away and into your limbs. You must properly warm up for 5-10 minutes, then workout; after which successfully cool down for 10 minutes.

If at any time you feel dizzy, overly neauseous or faint - slow down the pace by half. If it persists call it a day and begin a proper 10 minute cool down. Next time you work out, try to push yourself 5-10 minutes more. You'll find in a few weeks it'll be easier and more natural. That my friends, is training!

Keep it FUN

Seriously people. Don't to think that you have to be a slave to the treadmill or an insane video - unless you want to. Try to find an activity you want to do. You'll be more inclined to keep on it!

Pay attention to your diet

Losing weight is 80% caloric intake. Stay away from fad diets or harmful eating habits. I'll touch more on this in a later post. It's best to discuss your dietary needs with a health professional, don't take it into your own hands if you don't know where to start. Dietician and Nutritionist can be SO helpful! 

Let me know how you're doing out there with your new goals. Also, chime in on Instagram, email or in the comments if you'd like to see me write about something fitness or health related! 


  1. Excellent advice - I love that you included a point about keeping it fun. If sometimes feels mind numbingly boring or, worse, you loath it, there's very little chance you're going to stick it out in the long run. There are so many ways to exercise and eat, no need to stick with the most famous/currently in vogue ones if others are more fun/appealing to you.

    ♥ Jessica

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