Advice when starting a new fitness program

For those you beginning our boot camp, or anyone beginning a new fitness program, I wanted to take a moment to provide some encouragement.

Everyone has a fitness story, but it’s our stories that shape our identities. I was always a martial arts guy, but I was not always in shape. In fact, after years of teaching martial arts, I was heavier, about 20 pounds more than I am now.  I realized the error of my ways: I was not incorporating variety into my fitness. I was doing the same thing all of the time, and eventually we plateau, or even get worse.

So I made a change and did two things. First, I started taking group fitness classes because I wanted to be motivated, and I knew having people around me would provide that motivation. Second, I invested in home fitness, so even on my busiest work days, I would have no excuse to not do something.

I loved one exercise class more than the others and became certified to teach it. I now teach Turbo Kick, a high energy cardio kickboxing class with a variety of athletic moves all done to music, three times a week at ICC’s CougarPlex in East Peoria. Teaching, I find, helps keep me accountable.

Additionally, I found a chain of home fitness programs that I fell in love with so much that I now “coach” home fitness programs, which means that for people unable to go to a gym (or simply not interested), I provide a format to motivate them at home. It’s simple: we create an online group, like this Facebook page, and we post our daily workouts and encourage one another. It’s another way to stay motivated and accountable when you can’t always get to a class.

During the journey, I’ve learned a few things, and I hope to always be learning. Although I said some of the following in tonight’s class, I really want to emphasize it. This is my advice—and my compliments—to all of you.

1. Take risks. Never be afraid to try something new (as long as it is safe), such as a boot camp, a fitness class, or a home fitness program. The people who play it safe are not the people who achieve the best results. And of course you are taking a risk in signing up for the boot camp, so congrats to you!

2. Incorporate variety. I’ve even known people who run daily and have run for 20 years suddenly pack on a bunch of weight. The reason is that the body gets used to doing certain things. Many people tell me they do not work out because they are always “on the move” at work. Same problem. We need variety, and you will get it in this boot camp, but when the boot camp finishes, think about goals for the future and be sure they include variety in fitness.

3. Eat smart. I do not like the concept of a diet. I’m sure some of you have been on a diet, but frankly, I do not like it. The problem with diets is that we will eventually go off them and get right back to where we were. So we eat smart instead. Generally, always eat breakfast, eat several small meals instead of 2-3 large meals, and take it easy on desserts and fried food (I do not cut them out from my “diet,” but I limit them to absolutely no more than once a week).

4. Be patient. Results do not happen overnight. Many people get frustrated if they are not seeing weight loss in a week or two. That’s not the way smart fitness works. Do, however, take your measurements, at least waist size and weight. Measure every month, but no more than that.  You will see progress, but be patient. It’s easy to get frustrated and then give up, but the one guarantee I can provide is that if you give up and do nothing, then you will definitely not see any results. 

So that’s a brief intro to me and some of my advice. 

In the meantime, show up and keep moving. The results will be there, but be patient and enjoy the journey.

After day 1: How to stay motivated

Ok, you got started with a program. Good for you! Now, how do you keep going? How do you complete a 60 or 90 day fitness program at home or keep going to your favorite classes at the gym? Here are some quick tips that I have found helpful. I hope they keep you motivated!

#1- Take pictures of yourself. Before you begin or ASAP, pose with your shirt off and shorts for guys and a swimsuit or sports bra and shorts for women. Take a picture from the front, side, and back in a normal pose and in a pose where you flex your muscles. This picture is not something you have to share with the world, but I want you to keep it on your computer. Look at it. Picture how you see yourself in the future. This picture will help motivate you to keep going when you see changes down the road. Remember, change happens slowly. You may not notice much by looking in the mirror every day, but here is the next step: retake these pictures every 30 days. Put them side by side. You will notice some changes in just 30 days if you stick with your routine correctly! And by 90 days, you will amaze yourself! That’s how we stay motivated.

#2- Weigh yourself weekly. Pick the same day and same time and keep track of your weekly weight in a journal or online. You will not always see big changes, but even a pound a week can help keep you motivated and on track! What if you don’t lose weight one week? Or what if you gain? Then you better use that to really keep going and to work harder! Remember, if you are not seeing the results you want, you may need to reflect on your nutrition, but don’t be too hard on yourself if you don’t see weight loss right away. 

#3- Patience is key. This idea ties directly into the two previous tips in that I want you to be patient with yourself. Change happens slowly, and if change happens too quickly, then that is not healthy either. The best programs aren’t ones that claim you will drop 10 pounds in one week. The best programs are the ones that encourage you to incorporate smart fitness and a healthy diet into your daily lives.

#4- Look forward to compliments. Sooner or later, someone will tell you, “Wow, you have lost weight!” Or they will ask, “Have you been working out?” Aren’t those just two of the best things you can hear. The compliments will come. Be patient for them, and celebrate when you hear them.

#5- Make a calendar for your workouts. We are more likely to stick with a fitness routine if we write down what we plan to do each week or even each month. Life is full of conflict, so you will need to revise at times, but try to keep to your calendar as much as possible.

#6- Prioritize your workouts. I want you to think that finding time for your daily workout is as important as showering, eating, going to work, and all of the other things we do every day. I am constantly surprised by the people who claim not to have time to exercise. Somehow they find time to shower every day, right? Our lives are busy, but we learn to prioritize what is important.

#7- Find a workout buddy. Working out alone is difficult. The best bet is to find a friend to do workouts with you, even if you only meet up a couple of times of week. If nothing else, search for online fitness groups like on Facebook where people can encourage one another from a distance.

#8- Reward yourself for your commitment. I wrote about several possible rewards in a previous post, like having a dessert night or a shopping night for new clothes occasionally. Check out that post here.

What helps you stick with a fitness program once you begin? Let us know!