Jump Starting your Fitness Routine + A Healthier Life

by Carmen Morgan 1 Comment

Jump Starting your Fitness Routine + A Healthier Life

Key points: Fun, Effective, Reachable
Intro
It can be very intimidating to start a new healthy, fit lifestyle. Do you go at it alone? Do you join a gym? How many days a week should you workout & for how long? What do you eat? The questions and uncertainty can seem endless. I want to talk to you about some sustainable, effective, & most importantly doable ways to get started on your new healthy & fit life. 
Scheduling + Timing
  • When to workout? Pick times of the day when you personally have the most time or the most guaranteed/uninterrupted time. Don’t worry about when other people workout or any theories like that working out first thing in the morning is the most effective. What is most effective is the time that YOU have! For example, for me, I workout during my break between morning & evening clients which happens to fall right at about 2pm. I really enjoy this workout time, it works great for me, it is almost always a guaranteed free time for me and so this proves most effective for me. 
  • How long to workout? At first, allow yourself at least 45min. This is a great starting point, you can get in an excellent workout in 45min. Of course if you have more time, then that is excellent. 
  • How many days a week? Start with 3 days a week! You can always work your way up to 4-5 days. Get in your 3 days and anything extra is a bonus. Feel good about those 3 solid days. Don’t let excuses get in the way! 
Working Out at Home vs a Gym
  • The most important factors in choosing this, to me, is again based on personality. Some people need a specific environment to workout in. Going to a gym makes them feel motivated, competitive, and allows them to perform better overall. If you dread the idea of working out in public, then clearly a gym is not for you and don’t feel like you have to belong to one in order to get an effective workout. There are so many super affordable equipment options for the home that will be just as effective. (which I will cover in another blog later on). 
Making the Most of Your Work-Out
  • If you belong to a gym: Try not to choose exercises that are far away from each other in terms of location, you don’t want to be wasting time walking around the gym during a set. You’ll be amazed what you can get done on one piece of equipment. For example, pick the cable machine & knock out 4 different exercises, 3 sets, before moving on to something else, this also lessens the possibility of someone asking to “work in” with you. Haha which maybe is just reflective of my personality and how I try to avoid that at all costs! People take one look at what I’m doing, know I’m not playing around, I’m here to get sh** done and so they don’t ask to “work in” with me and that’s how I like it. I promise I’m friendly though. 
  • If you’re working out at home: Put your phone on silent, jam some of your favorite music, and have as few distractions as possible. Close the door to whatever room you’re working out in, if possible, and if interruption is a concern. Have your water & sweat towel right next to you. Get out your phone or iPad if you’re following along to a workout online & stay focused on that. My suggestion, if you’re doing one of my Instagram workouts, is to watch it at least one time through before starting, read the workout details so you know form cues, reps, sets, and then replay the video as you need throughout your workout. 
Eating
  • There are a few things you can do right away that will really help you get in the mindset of this new, healthy, fit lifestyle. 
  • -Cut out as much sugar as possible: I know this might seem like “oh my gawddddddddd” awful, but you can do it and you will be thankful in the long run! Now don’t get me wrong, I’m not saying you can never ever have sugar, I am saying be smart about it, I promise you will enjoy it more this way anyways. 
  • Don’t drink your sugar! That is a waste & very easy to go overboard & not realize. No sodas, no juices (unless you pressed it yourself). Water, water, water! 
  • Watch out for sneaky sugar! Anything processed, usually has quite a bit of sugar in it, even in things that you wouldn’t think, like frozen dinners, frozen waffles, yogurts, cereals, granola, etc. Read all your labels, if the sugar count is 2 digit then I would skip it. 
  • Cut out white bread, cut out white pasta, and white rice. Switch your bread to ezekiel bread or spelt, a whole wheat that doesn’t have added sugar, or skip bread entirely. Switch your pasta to brown rice pasta, whole wheat pasta, black bean pasta, or again simply cut it out all together. Switch your rice to quinoa, lentils, beans, etc. 
  • Don’t buy snacks/junk. So no chips, cookies, sugary granola bars, cereal, graham crackers, etc. Simply don’t have this stuff in the house. If that is not possible b/c of family members, get them on board, or just try to stash it somewhere where you don’t have to see it all the time but they can find it, like a lower cabinet. 
  • Don’t deep fry or heavily fry your food. Switch to oven baked, roasted, steamed, or pan sautéed. 
  • Try to limit eating out to twice a week. I understand it is hard, it is not convenient to cook everything yourself, but it is possible. This is something you must learn & will eventually enjoy & there are tricks & things that make it easier. My Blogs, Youtube, & Newsletters will be addressing this & continuing to help you. Use your resources. Don’t feel bad about having 2 treat meals a week, and even if it end up being 3 treat meals, that’s ok, that’s still better than not being accountable at all. So of course during these meals, enjoy yourself, have wings & beer or whatever it is you’re craving, but most importantly remember it is a treat MEAL not DAY. Unless of course it’s your birthday, then it could turn into a treat day, or heck of that matter a treat weekend, haha. But you know, enjoy life, enjoy vacations, be consistent in everyday life. 
  • Alcohol: Do you drink often? More than once a week with more than 3 drinks each time? Alcohol is another sneaky factor. The calories are completely empty, meaning they serve no purpose, they aren’t useful. Try to knock that down to once a week and choose healthier options. Again I am not saying you have to cut it out completely, but limit it. You’d be amazed how many people see weight fall off when they stop partying so much.  
  • Eat more frequent, smaller meals. Make your new goal 5-6 meals a day. Breakfast, Snack, Lunch, Snack, Dinner, Snack. The key here being that they are not huge meals. This will speed up your metabolism & only takes a little practice before you get used to it and enjoy it. 
Finding Motivation
  • Once you see results & feel better, motivation will become less of an issue. However, I understand at first that it can be hard. The best I can offer is what personally motivates me. Do I want to look nice in a dress or swimsuit, yes of course. But what’s more motivating to me is being strong & healthy! I do not ever want to have to shell out a bunch of money for surgeries, prescription drugs, or doctor visits because I am unhealthy. I know that this does not guarantee that I will never have to do these things but it sure as hell makes it a WHOLE LOT less likely. I couldn’t tell you the last time I got sick. It’s also motivating that I do not have pain, difficulty, or discomfort because of preventable weight/health issues. Of course I am not referring to hereditary disorders, diseases, cancer or anything of that nature, please don’t get me wrong, I know there are health issues that can not be avoided or fixed by working out & eating right. However, I do maintain that working out & eating right helps & certainly does no wrong.
  • Treat yourself to rewards, new sneakers, new dress, whatever it may be. 
  • Ask a friend to help keep you accountable, maybe text each other to see if you’ve hit your days that week or meet up to workout. 
  • Set a short term goal. Say that you will workout 3 days a week for 2 weeks straight no matter what. Crush that, reward yourself however you like, then set another goal, like maybe increasing it to 3 weeks straight. 
Incorporate what YOU enjoy! 
  • Do you love running or maybe boxing or swimming? Whatever activity it is that YOU like, do that! This is the best way to stay consistent and get results. If you hate what you are doing of course you are less likely to stick with it. I love lifting weights, I have always been able to enjoy that & make it a regular part of my life. It was the cardio aspect I had to practice and learn to enjoy, but that came later. Start by doing something/anything that you actually enjoy and will stick with. So whether that means throwing on a yoga dvd or throwing around medicine balls, great, just do it! 
I hope this has helped anyone who is looking to start a new, healthy, fit life! You can do it, you will love the benefits, you will feel better everywhere, body, mind, spirit. Remember I am here to help! Email me with more issues/ideas you’d like me to address with my future blogs, I love your feedback! 




Carmen Morgan
Carmen Morgan

Author


1 Response

RUth LOpez
RUth LOpez

June 10, 2016

Hi I really like your pg! I have some questions on supplements ! Do U take supplements what do you recommend and what are the times u take them & with what meal ?

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