Starting an Exercise Program in Four Easy Steps

Starting an exercise program or routine can be overwhelming. There are so many options and sometimes a very unclear path to follow. For years I’ve been helping clients and friends start and continue their exercise programs. It doesn’t have to be complicated – just follow these four EASY steps.

Step 1:

Decide what’s feasible for you to do. If it’s a 10-minute walk, three times a week – that’s great! Pick something you can be successful at. Don’t go from the couch to committing to working out for 60 minutes, five days a week. That’s probably not sustainable long term. You can work up to that type of a goal, but your body is probably not ready for that! Some ideas of activities include: 10-minute walk, 30-minute class, 20 minutes of bodyweight exercises, 15 minutes of stretching, 20 minutes of swimming or water walking, walking the stairs at work for 10 minutes or a 15-minute online workout video.

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Heading Back to the Gym: Bodyweight Workout

I have a love/hate relationship with the month of January. I love the idea of a fresh start for the new year, but I dislike that the month also brings that annual pressure to lose weight and get in shape. I’m always in favor of trying to incorporate more exercise and activity into my life, but I think the pressure and expectations of resolutions and big goals set us up for failure. Most people who make big, sweeping changes rarely maintain their new “normal” for a lifetime. It usually requires an insane commitment that most people can’t sustain.

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Want to Start Strength Training? Try This Beginner Workout

Are you wanting to start a strength training program but have no idea where to start? Rest assured, you are not alone! I used to be a cardio-only workout person. I didn’t particularly enjoy lifting weights, and truthfully, I had no idea where to start. If I could get past being totally intimidated by the serious lifters, I’d walk into the workout area and just stare at the gym equipment wondering where to start.  I’d grab a few free weights, do a random number of repetitions and slink back to the treadmills! 

The good news is that it’s not nearly as mysterious as it seems.

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Low-Impact Workout for Bad Knees

I am a firm believer that you CAN workout even if you have bad knees, an artificial hip, sore wrists or a sensitive back. You just have to be cautious of what movements you do.

Today’s workout is knee-friendly, so you can squeeze in a workout without irritating your knees. If anything bothers your knees, stop what you are doing and return to a movement that is comfortable. Our goal is to do no harm!

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Beginners Guide: Eating & Drinking Before Exercising

The quickest way to derail a workout is to suffer from that queasy, I-just-ate feeling. When is the ideal time to eat and drink before a workout? What should you eat?

Snacking and hydrating yourself before a workout can provide you with the extra energy boost you need to power through a workout. Figuring out when to snack and drink can seem tricky. I have had many clients come to a workout saying, “I skipped lunch. I wasn’t sure when it was too late to eat before working out, so I just didn’t eat.” Their workouts suffer – or sometimes come to a crashing halt - because they lack the energy they need to last the entire workout.

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When to Breathe During Strength Training Exercises

Recently, a client asked me about the timing of her breathing during a strength training workout. When should she exhale? Inhale? The easiest rule to remember during a strength training workout is to exhale when you are exerting force and inhale on the recovery. That’s easy to master – in theory. Sometimes it’s difficult to figure out what is the exertion portion of certain exercises. Let’s look at some popular strength training moves and identify when you should exhale and inhale.

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Three Ways to Measure Your Fitness Progress

The scale or a measuring tape should never be the only markers you use to determine if your fitness routine is working.   Your cardiovascular health, your muscles' flexibility and your overall strength are often not visible with those measurements.  That's why I believe in creating benchmark exercises or benchmark workouts. 

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What is Dynamic Stretching?

f you've read any fitness magazines or perused online workout videos recently, you've likely encountered the terms "dynamic warm-up" or "dynamic stretching." A dynamic warm-up is a method of stretching at the beginning of a workout that moves your body through various range of motion movements that are similar to a lighter version of your workout.

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