Options for newbies
Bella says “good morning!” – she seems to be the only one with extra spunk today.
We’ve been waiting until late morning to come downstairs and start the day. As good as it feels, I think by next week when the Pilot goes back to work I’ll be ready to get going a little earlier. For now, it’s been very nice to enjoy the company of my family and take things slowly,
snuggle
and enjoy tea and cookies 😉
Between the two of us, we’ve done some damage on the cookies Kelly brought over. Two cookie monsters, for sure.
Breakfast was some of this granola- the same on Kyle used to make my parfait the other day:
I’ve had this brand’s GF cereal before, and it was pretty gnarly. It got slimy extremely fast and didn’t have a good crunch to it.
The granola is much, much better and I like that it has a decent amount of protein:
A cupful with banana and almond milk:
So good.
Recently, I’ve received a few emails asking for some beginner workout options, especially since the Winter Shape Up is an advanced-intermediate workout. I really think the best thing you can do if you’re just getting started is to find something you enjoy doing and can be consistent with. Starting a beginning weights, running/walking, or fitness class can be a good way to go, and here are some of my favorite fitness options for all levels:
1. Walk/jog/run. Find a buddy and take it outside, or hit up the treadmill for a little while (<—the less fun option). There are a lot of fantastic beginning running/walking plans out there (Couch to 5k comes to mind) and signing up for a 5k is a great way to keep up motivation. Just remind yourself that it doesn’t have to be all or nothing. When I first started running, it began with walking everyday. Then I added in a minute of running each time, and added on from there. Little by little, and before you know it, you’ll be surprising yourself with your cardio endurance.
(Bell loves walks)
2. Spin. I love spin because you really can make it your own, and if you take a class for the first time, you’ll be sore, no matter what. Make sure to let the instructor know it’s your first time, and take it easy. No one can tell how hard your resistance is 😉 Just have fun with it, enjoy the music, and focus on proper form instead of going crazy the first couple of times. Spin was one of my first workout loves, and I still enjoy it just as much as I did the first week I took classes.
3. Beginning weights, or a weight training class. I think the best way to get started with weights is to have an appointment with a personal trainer. They’ll be able to give you a basic plan and go over the proper form for all of the exercises. Another option would be to take a weight training or BodyPump class at your local gym. As with any new classes, make sure you let the instructor know it’s your first time.
(my fave gym buddy)
4. Yoga. I think there’s a yoga soulmate out there for everyone- there are so many different types! The beauty of yoga is that it’s a “practice,” so you’re in a judgment-free zone. Just focus on breathing and enjoy leaving your to-do list in the car. A tip would be to check out YogaJournal.com to see what the basic poses look like – I’d recommend getting the hang of Warrior 1 and 2, chair pose, plank, chatarunga, forward fold, down dog and up dog.
5. Zumba! You knew this one was coming. Zumba is more of a party than a workout, and you can take it at your own pace and modify as needed. I always tell my classes that if they get lost, shake something and no one will know they’re lost, and if they’re going right and I’m going left, they’re right and I’m wrong. Just have fun!
When you first got started with fitness, what was your starting point? I danced my entire life, but when I actually started to get into fitness (in college), I started walking everyday. I looked forward to my daily walks –a nice sanity break with an intense school and work schedule- and eventually it turned into running.
Walking is still one of my favorites, and I’m excited to get back into running again <3
Hope everyone has a happy almost-Friday!
xoxo
Gina
Been wanting an oGorgeous bag? They’re on promo today in my OpenSky store!
Something to read:
A great article: Workouts have their limits
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Great tips for newbies! I definitely wish I had those when I first got into fitness a few years ago!
I think the best things for newbies require little equipment — like walking or running!
Great options! I have always wanted to try spin and can’t wait to!
I started with walking. That turned into uphill walking. Then faster walking. Now I am a fast walker, but am not a great runner. 🙂
I then got into workout videos and found my love for anything that moves my body!!
Great topic Gina! Group exercise was really great in helping me to get started in weight training, and I think that’s why I love it and am an instructor now. Spin is my biggest love (I teach RPM and freestyle classes) and I started by just attending a class and taking it at my own pace – as you said, no one actually knows how hard you’re working!
Maybe some advice: how can you tell if you’re doing enough or slacking off? I couldn’t tell if I was killing myself or needed to work harder.
I’m doing decent so far with the 5k training (no worse than I was for my first 5k, which I ran cold!) but strength training KILLS me. I get *so* sore that it sidelines me. I don’t know what to do to fix it, either. Maybe up my fish oil intake (anti-inflammatory)? Start with 1 day a week and then build every couple weeks? I literally have trouble walking/doing my job sometimes after doing strength training. 🙁 Any thoughts? I’m going to bring it up with my PT/chiro guy tomorrow when I see him…
It sounds like you are just pushing yourself too hard when you weight train. That is so easy to do- sometimes if I’ve taken a break from weight training I can wear myself out in just 15-20 minutes, & really feel it the next day.
I would recommend starting out with 2 sets of each exercise since you tend to get so sore. Also, with the lower body moves, try doing them without any weight at first. That way your body gets used to the movements & you won’t get quite so sore.
Once you make it through a weight workout doing 2 sets of 10 & you aren’t sore the next day, go up to 3 sets of 8-10 & see if you are sore before considering increasing the weight you use.
Really listen to your body & if you feel that you are fatiguing during a workout, ease up. No one else is paying attention to what you are doing, so don’t be afraid to swap out for lighter weights or just call it good with a certain exercise if those muscles feel fatigued too quickly!
Try BodyPump class. I started with low weights and worked up. Actually, it’s hard to do heavier weights in the class because it’s so long.
I agree with Kelli in that you should do the moves without weights, particularly lower body. I did some videos like Beach Body’s Slim in 6 to start out. It hurt in itself.
I always suggest walking, then once you feel comfortable, try walk/jog, then jog/run. Also, DVDs are a great place to start because you can do them in the comfort of your own home and build your way up in terms of time and intensity.
Your mornings sounds wonderful!!!
I forgot to include that I started with DVDs as well. I learned to do the moves before embarrassing myself at the gym! 🙂
Thanks for advice. I plan to start strength training soon! 🙂 Those cookies look so moist and yummy! I just had lunch and you are already making me hungry!
When I first started working out, I needed a plan to stay on track and to follow to make everything seem more simple. Otherwise, I’d go to the gym and kind of do aimless workouts until I felt like I had spent enough time there. I started couch to 5k mixed every other day with strength training to target different muscle groups, and I found having that structure helped me a lot!
LOVE this post! Maybe one day you can make a winter shapeup for beginners:)
Thanks for all you do!
Great tips! I think you nailed it on the head when you said to just find something you enjoy and stick with it. When I decided to get serious about fitness, I signed up for a 5k for motivation – but not pressure – and then started run/walking about 3-4 times a week. That felt manageable for me (so I wouldn’t burn out) and I was surprised by how quickly my body adjusted and I could do more!
One way I’m still a newbie: I’ve never taken a class, ever. I am always too self-conscious. I’m so clumsy! HA. I’ve thought about spin but worry I couldn’t keep up because I’ve done relatively little bikng. Your (and a commenter’s) suggestion to just go at my own pace/resistence was nice to hear. Maybe I’ll try it!
These are great options! My fitness starting point was a Mari Winsor pilates DVD. Now Jillian Michaels DVDs are an integral part of my workout plan, as is running. =)
When I decided to get into shape a few years ago, the best way for me to remain motivated in the beginning was to have someone to workout with. Even if it meant walking my dog or taking a yoga class with my mom. Now that I enjoy working out and can motivate myself, I run and lift weights alone most of the time, but it always helped to have someone in the beginning to keep me in line!
My roommate and I went together. He taught me how to use weights. I got more confident and went by myself.
Even though I have been pretty into fitness for years, I still get nervous before taking a new type of class. But it’s always fun! I think a key tip for newbies is to find a friend and that way, you have someone by your side to laugh and sweat with.
This was a great post! I have always wanted to try spin and zumba classes but I’m always afraid I’ll look like a fool!! I’ve also been off and one with the Couch to 5K program since the summer and I decided I would start it up and get myself through it started at the being of January and 2 days before the new year, I sprained my ankle. So once that heals up, I am promising myself to get through it!!
This is my first post on your blog, I stumbled upon it about 6 months ago. And have to say that reading it, is definitely a guilty pleasure of mine! Congrats to you & yours-Olivia is beyond adorable! I just had a random question & I am sure you have addressed this in past blogs, probably numerous times. But again i am newer to your blog, i just wanted to know what made you begin going gluten free? Did you have some sort of allergy? Or was it for health purposes? Or a combo of the both? Just curious…
I agree with Julie – something that doesn’t require equipment is great for beginners but I also like your point about doing something you like to do.
Maybe you don’t enjoy doing any kind of exercise – so find something that you can at least accomplish easily – and don’t think you have to do it 60min/5 days a week. Start small, be proud of even those accomplishments, and build from there.
I learned to love working out with weights later on. I felt strong. I agree that you have to find something you love because you’ll do that most consistently. Zumba was one of those for me.
Love this post Gina! I always love reading your posts because I have a very similar story to yours, I was a dancer turned fitness guru. However, I hate to say that I am not a huge fan of Zumba. The way you talk about it sounds so much fun and made me take a class and (maybe because of the teacher?) it was pretty boring. Not like a party at all like the way you describe it. Maybe I just need to try it elsewhere? I wish I could have the chance to take one of your Zumba classes because they sound so fun!
My first real workout love was Pilates. I remember I first saw it in a spread in Seventeen magazine. Mari Windsor created the workout and while it only had six or seven moves, it made me hurt in places that I didn’t even know it was possible to hurt. From there I got the Pilates for Dummies and then discovered my Pilates fave Ana Cabón with Gaiam. I don’t always do pilates but it is the one workout that I always come back to.
I love these tips. I get so bored of DVDs at home and have always wanted to try yoga but it intimidates me. I think I’ll just have to go do it one day! Thanks!
Also, I really agree that finding something you like is definitely worth it. I tried running for a year. I pushed myself and pushed myself and hated it. Now swimming, I can get into. Treading water and swimming laps in a circut system has proven time and time again that it works the BEST for me. I really think swimming is great for learning to exercise because it’s so easy on your body but SUCH a good work out!
First of all, I love that article you posted about workout limits. As I’m training for my second half marathon, exercise excess is something that I’m thinking about quite a bit. I keep reminding myself to REST.
Like you, I was a dancer my entire life, but when I got to college (and found myself forty lbs overweight) and was no longer dancing, I turned to other things to get in shape. I went to college in a beach town, and one of my favorite daily activities was walking along the water and taking in the view. Soon I was walking during the verses of songs on my iPod and running during the chorus. By my senior year of college, I was running three miles. Now I’m running half marathons. It’s definitely a journey with a long, slow process, but it’s worth it!
The article was amazing to read because I’ve had this problem. I kept pushing myself because I thought it was the only way to get results. Then I started getting worse at my workouts. I realized I needed to give my heart muscle a rest.
That Zumba tank in hot pink….I want to Zumba just so I can wear that. I love it!
And I love what you said about yoga; that it’s a practice and there’s a yoga soulmate for everyone. Here-here! YES! And there is no “wrong” way to practice; sure there is bad form and bad alignment, but if the spirit is moving someone to do an at-home practice and she doesnt understand sequencing, just do the poses you know, do what comes to mind, read yoga journal, pay attention more in another class to new poses you learn, and take that knowledge back home and keep expanding your personal practice. There is no “wrong” way to be in the spirit of yoga is my thought 🙂
When I was a fitness newbie I started run/walking outside. I always felt self-conscious at the gym (5 half-marathons and one triathlon later, I still do!), and walking outside gave me the freedom to do whatever was comfortable…walk for 10 minutes, then run for 20…whatever! Once I built my confidence a little, I signed up with a running group in my city that was available for beginning walkers all the way up to seasoned runners. Everyone was so encouraging and nice, it made me want to stay with the sport. So I did!
I really am not a dog-person, but Bella looks like such a sweetheart!!
aaaaaaah, oGorgeous bags ?! I cannot believe you waited til the end of this post to let us know 😉
I am in need of some weight exercises and attending BodyPump is a great idea! I’ve been meaning to give it a shot since the beginning of the year but haven’t gone- needs to change!
Finally posting my first comment…I’ve been reading (and loving) your blog for the past year!
My starting point was pole dancing which led to aerial and now that I’m a trapeze and pole addict, I’m sort of going backwards trying to improve my endurance with more cardio. I’ve started walking everyday after seeing you mention “active recovery” and wow does it help with the DOMS!
Great post for beginners! I got into fitness (as a college student also) after playing sports in high school…the elliptical was my start and first love. Then I found spinning and have been hooked since! Spinning has evolved into biking and triathlons (a mix of everything). I just signed up to take my first Zumba class next Thursday, I am looking forward to it! Your tips are good because I know I will be the most uncoordinated person there! ha
I grew up dancing as well, and will be sad to quit when I graduate college this spring :/. My mom is a zumba-fanatic; she has taken me to a couple classes, but I haven’t really caught the bug yet. Although part of that may stem from struggling to pay attention to the instructor because I’m too distracted watching my mom doing some intense booty-shaking lol.
I have fallen in love with spin in college! I always get a great workout, and it is really easy to step it up (or down) without anyone noticing ;).
Also, Cassey’s oGorgeous bags are so beautiful!! Maybe I can justify one as an early birthday present to myself…
After years of hating RUNNING and being part of the group who walked on “Running Wednesdays” in high school, right after college I became a fanatic. From there I moved into becoming more aware of proper eating and all of the fitness options that were open to me. 🙂
Yes! Zumba was totally my gateway drug into being fit again. As a former dancer I didn’t feel totally idiotic and I had a great teacher who was encouraging and excited. It made me excited! One day I couldn’t get a ticket to zumba and hopped on the treadmill and ran 5 miles… and a year later I ran my first marathon! I can’t echo your tip about finding something you like enough! Just move and have fun!
It’s hard for me to look back on one particular “starting point”. I started playing tennis when I was 5. By the time I was 12, I was competing in state-wide tournaments, and exercise was just always part of the deal. I didn’t think of it as “fitness” – running, agility and strength training were just always a built in part of the sport that I loved! I stopped playing competitively when I went to college, but I have never stopped running, strength training, and have also developed a love for Yoga & Pilates.
I think it’s so important for kids to be active from a young age (whether it be baseball, soccer, dance, swimming etc), because it just makes exercise a natural part of life rather than a chore that you have to tackle later on.
I initially got started with DVDs, and I just liked to run outside to let off steam. When I joined a gym, I hired a personal trainer. It was one of the best things I’ve ever done. Not only did I get in great shape and really learn what types of routines worked for me, but what I learned from the trainer gave me a huge confidence boost when it came to getting around the gym. The machines, big muscle dudes… the intimidation factor was totally wiped out.
This is a great post, Gina! Once I went to college, I stopped dancing and playing soccer to focus on my art. One of my best ways to keep in shape was running around the gym track. Most the time I only did a mile or 2, but it made a huge difference and just kept me moving.
I think most importantly just do something you LIKE and have FUN with it. I think that’ll be different for everyone! 🙂
I’ve been a soccer player my whole life and just recently got into running: when I signed up for a MARATHON with some of my high school students. I loved it, though, and it was one of the best experiences of my life, which is why I’ve continued running. When I’ve taken breaks from hardcore workouts, I’ve always gotten back in the groove with group classes: kickboxing, kettlebells, spinning, boot camps, etc. Being with a “team” is definitely what keeps me motivated!
Great post!!!! One of my first fitness experiences was beginner kickboxing! I did some videos and always chose the low-impact version until I felt more comfortable doing the harder stuff.
I love taking Zumba classes, they never feel like a workout 🙂 Makes ya feel like you are just boogie to some music and a plus that is it is exercise!
I love all your suggestions! I started with walking/pilates/weights and I also danced when I was young all the way through school. Now I do EVERYTHING! I have just stared a round of insanity, as well as lifting heavy weights. I also walk everywhere. That is another beginner tip, whenever you can, walk or ride a bike instead of driving to somewhere. You get the thing done you were out to do, plus you get some activity! I also think that weights are almost more important than cardio. Start to lift and your whole life will get easier! <3
I first fell in love with fitness when my best friend & I decided to attend the “open weight room” session after school one day in 9th grade. When we got there we realized it was just the two of us & the football team attending, but since anyone was allowed to come we stuck with it. The football coach led it & I think he liked that we were spunky enough to keep showing up even though we were the only girls there. We learned a lot about good form & the importance of strength training. It was so fun! I’m really not a coordinated person in general so it was the first time I found a sport that I could actually do well! To this day (at age 32) I still really love weight lifting the most by far! I am a runner too, but my heart will always be in the weight room.
I second couch to 5k, you’ll be astounded by what you can accomplish at the end of 10 weeks!
I just started couch to 5k at my afternoon workout today. I love it so far. I love spin too. I took my first class this week and I was sore in places I didn’t know could be sore!! But so worth it. I love it now!!
When I first joined the gym. I took a lot of classes. It didnt matter what it was, I would take it. I was a little intimidated by the gym at first and the classes gave me a starting point. After hanging out in the back row of all my classes, I eventually braved myself into other parts of the gym to play with the equipment and try my own workouts. I still love the classes though (only you will find me front and center now).
Love the tips for newbies…especially since I myself, am a newbie 🙂
This was a great post. I too am a Zumba lover 🙂
This is a great post because if you try to immediately jump to the intermediate-advanced workouts, it’s very easy to get hurt! I think that #3 is SO important… I know that it seems expensive to pay for a trainer when you are already paying for a gym membership, but it really is worth it to have a couple of sessions with a professional who can teach you proper form and the best types of workouts for your personality type. Even after years of going to the gym, I still book 1-3 training sessions a year. If anything, you learn something new, and it’s a great way to reinvigorate your motivation!
Zumba definitely got me to a place where I was craving working out everyday. I’ve kept going for that “dancer’s body” with barre sculpt classes and DVDs. And lots of yoga – especially before an event where I am hoping to fit well into a dress. Yoga does so much to flush my water weight!
Lilly
pancakesandbeetjuice.blogspot.com
I’m loving Zumba, having taken my first class this month. I’m more of a yogi and totally agree that there is a yogi soulmate out there for everyone! I always use the analogy of a church – you have to find the right church for you – one that’s not too far away, where you feel like you fit into the community but also one where you gel with the preacher (or teacher ;)). And then you have to find the right denomination (Baptist, Anglican, United — vinyasa, hatha, Bikram’s, power) haha.
It seems to make sense in my head anyway lol!
My starting point was cycling to work. I know it scares a lot of people (females especially) but with the right safety gear (VISIBILITY! HELMET!) it’s really a lot safer and not as scary as you would think.
Walking bored me, but with cycling it was such an easy way to integrate exercise into my day. I have to commute to work no matter what, and getting on the bike is (9 times out of 10) a much more enjoyable option than public transport or sitting in my car in traffic. Not to mention the money I’m saving!
Now I’m a bit of a freak with it, rain hail or shine (literally have ridden in hail) I’m on that bike. And I know that even if I miss training, or yoga class or I’m too busy for exercise I’m still getting a solid hour 5 times a week – perfect!
I definitely love cycling over walking/running. It gets me there faster. I love taking a day to just bike away.
I started with running & fun aerobics classes (kinda like true Zumba since I was in the DR… haha). And I still oev them both!
I started with Body for Life and it was pretty much the only program I did for about three years. I still think the structure of it is great for beginners because it is very structured and there is nil confusion. It’s alternate HIIT / weights, six days a week. He even tells you WHEN to do it (first thing a.m.) and the lifting routine is timed and exactly set out (it’s a pyramid, increasing weights, decreasing reps, with a ‘finisher’ set at high reps/low weight). This was the first program I ever had results with, just because I didn’t have to spend any time wondering ‘what’ to do, or how long to do it for, or when, or anything. Later I outgrew it, but it’s still an awesome program for beginners.
And, it’s an upper/lower split. Basically, it could not be easier to follow and I think that matters for someone that is daunted by the prospect of exercise, especially what to do with those scary weights!
Great tips Gina! Fitness can be so overwhelming for newbies, so this is a really simple breakdown of ways to get started. Very handy!