2. (re)Starting Health and Fitness: Build Momentum Changing Your Life
Getting started with fitness and making healthy changes can be tough! I can’t tell you how often I have tried to get fit in the past and failed! There are so many barriers stopping you from getting as healthy as possible and it is all too easy to go back to old, unhealthy habits. Below are some general words of advice to help you take charge of your health.
The Master Plan
When it comes to working out, the first thing I recommend is having a plan! Turning up to the gym and working out what to do can be tough and overwhelming. Personally, I go to a CrossFit affiliate and like that I get told what to do by a qualified coach. I can turn up and just get on with it. If you want to try CrossFit but don't want to join an affiliate, I recommend @trainsentinel for a really affordable, high quality plan! If you want to start with more traditional bodybuilding style training @bodybuildingcom BodySpace app gives free training plans. Likewise, if you want to start running, the Nike Run Club app is great! It has loads of different plans, helping you build up from wherever you are. You can also set goals, such as running a 5k, and it gives you a gradual plan to build to this.
It can be helpful to get a PT or coach, particularly when getting started so you know how to do the movements, what to do if a piece of equipment is unavailable or you have an injury. Likewise, the accountability of having a coach is often so important to people.
Whatever approach you go for, start with a plan!
You Are What You Eat
I don’t remember eating a sexy devil… Starting out, it's crucial you work on your nutrition. The old adage ‘you can’t out-train an unhealthy diet is so true! I used to go to the gym after work, finish starving hungry and have nothing in the house, so swing by McDonalds for a ‘healthy’ chicken wrap and end up getting a Big Mac, chips, Fanta, mozzarella sticks and a McFlurry…
Start off by trying to eat more protein and focussing on whole foods. Don't worry too much about things like supplements and timings of meals at first. These can be helpful but we typically have an all or nothing mentality - “I didn’t have my fish oil, creatine and collagen or eat 40g of carbohydrates 90 minutes before my strength training session. I’ll stay home and order a Dominos instead!” Just eat real food. Make it easy. Keep it simple.
Another way you can make your nutrition easier is by having a plan. Know what you’re going to eat and when. If you don’t keep to it exactly, that’s fine but have a vague idea. Often, preparing food for the week ahead can help with this - whether that is whole meals or containers of chopped veg, cooked meat and baked potatoes so you can combine ingredients to make whole meals.
Lastly, I would suggest considering your environment. What do you have easily accessible? If you’re peckish and the only thing ready to grab is a Penguin bar or a Pop-tart, you’re gonna have that. If your fridge is full of mini cucumbers, chopped mango pieces or a bag of cherry tomatoes, you are more likely to have those. It is up to you whether you purge your house of temptations - if you live in a family you may not have that choice. However, you can have easily-accessible healthy choices available.
Don’t Bite Off More Than You Can Chew
Making a big change is exciting! But sometimes we get carried away and over do it with exercising. This can lead to burnout and injury, which are very hard to get past when you're starting your journey. As discussed earlier, we usually live an all-or-nothing lifestyle, wanting the most or best of everything. However, that just isn’t sustainable long-term. Set yourself realistic targets and build up if you can. Listen to your body. Initially, training with some intensity every other day, with light exercise the other days is a great start!
If you planned on running for 40 minutes but your knee is killing you from those heavy squats you did yesterday, be kind to yourself. However, don’t let this be where you break the cycle. DON’T do nothing. Go for a walk, do some yoga or run for ten minutes instead.
Consistency Is King!
Building on that last point, when it comes to changing your life, it is crucial that you keep showing up. Pick small changes you want to make and follow through! Plan when you will exercise, what you will eat, what's your backup plan is if you can't go to the gym, etc. I was never a scout, I was a climbing through bushes and sliding down lamp-posts kind of kid, but they got it right with ‘fail to prepare, prepare to fail.’ Give yourself different options of success. Worst case scenario, have an attitude of “I didn’t manage to XXX, but I did YYY at least.” Rather than “I didn’t manage to XXX, so fuck it!”
Now, that said, you will fail some days and that is OK. If a day doesn't go to plan, reset, forgive yourself, and make sure it doesn't happen two days in a row. Two days in a week where you didn’t exercise or that night you had an extra takeaway you didn’t plan to are OK are a lot better than that day you didn’t exercise and then just never started again.
Comparison Is The Thief Of Joy
It is human nature to compare ourselves to others but that helps no one when you are getting started with training or transforming your life. You see that person in the gym with a six pack or your colleague who goes for the work meal and doesn’t over indulge and think they’re better than you or you’ll never be able to do that. However, what you don’t see is the six years of growth, development and discipline that lead to them being this unreachable shrine of perfection!
Record baselines of your measurements and some exercise stats and compare yourself to the old you only! Your only competition is you. Work on being a better you, not Greg, who can run a five minute mile, or Clair who can deadlift three times her bodyweight.
It Takes A Village To Raise A Child
These changes can seem overwhelming. Sometimes it can feel like you’re on your own and the world is working against you. Your husband is ordering pizza, your mates are going for a curry. First, I would say share your goals and ask for support from those around you. This can pre-empt awkwardness and friction. There is a high chance you will find people struggling to make the same changes as you and you can be accountability buddies, share healthy lunches or go to the gym together.
Likewise, it can be challenging to form your plan, decide on a fallback option or get confused by the seven different articles, all with differing opinions on whether you should eat carbs. Having a coach can be supportive and help you formulate a robust plan! If you want help on your journey, either message me here or reach out on foundationshealthcoaching.com
Whatever you do and however you go about it, I wish you luck on your health and fitness journey.