my workout journey

JUSTIN THOMAS MILLER

How do I start my fitness journey? A free 12-week beginner plan

How to start your fitness journey for beginners.

I went down a Reddit rabbit hole and stumbled upon this question. 

I’m finally starting my journey of losing weight which has been much needed for a while now. The only thing is that I am extremely out of shape and have difficulty completing exercises and workouts I find online. So I was wondering if anyone had any suggestions for a workout plan or videos you like. I’d really appreciate it. If so and thank you so much in advance.

Which led me to write this article.

Just so we’re clear, I’m defining a beginner as anyone that has been training and working on their nutrition consistently for less than 6 months. Consistently is the keyword here.

Table of Contents

Using the “how to start your fitness journey for beginners guide”

First things first, bookmark this page or email it to yourself. You’ll want to come back to it later.

• Read the entire article
• Download the free habit tracker
• Practice and establish each skill for 2 weeks before leveling up to the next one
• Contact me if you need some help navigating it

Pretty simple, right? 

How to start your fitness journey for beginners pre-work: Know what to expect 

I’ve coached thousands of clients in-person and online and there are five challenges I can guarantee will present themselves when starting your fitness journey.

• You won’t always feel motivated
• At some point, you’ll feel tired
• Stress will make things hard and you may feel like you have a lot on your plate
• You’ll get bored with your routines, workouts, meals, and more
• You will not be perfect. You will make mistakes

All of this is ok and to be expected. The best thing you can do is to accept and embrace these challenges. There are two simple strategies I recommend practicing over the course of your journey.

Strategy #1: Never two in a row (and always something)

This means exactly what you think it means. It’s ok to make mistakes but never two in a row. 

Eat a shitty meal? Cool, just not two in a row. Miss a workout? Cool, just not two in a row.

The second part of this is to focus on always something. Do something, anything, that helps you move closer to your goals. Can’t do your full workout? Cool, do one set of everything.

Can’t do one set of everything? Cool, just do the first exercise. Can’t do that? Ok, do 10 push-ups. That’s not going to work? Walk to the mailbox and back.

Do these small actions get you closer to your goals? No, but they keep you in the game and there’s something to be said for showing up every day.

Strategy #2: The if-then strategy

Here’s how it works.

If I’m not motivated, then I will [insert a small action you’re confident you can take].

For example, if I’m not motivated to cook, then I will order a meal that I know is healthy and meets my calorie needs.

If I don’t have time to go to the grocery store, then I will order them online for delivery. And set this up to recur each week until I have more time. 

I’m sure you’ve heard the cliche take it day by day. Which I get and totally understand. When you make mistakes it’s nice to wipe the slate clean and pick it right back up at your next workout or next meal. But I’d also like you to look at the bigger picture.

Think of all the workouts you’ll be doing this year. Imagine all the healthy and calorie-friendly meals you can create for yourself this year too. For example, say your plan is to work out 3 times per week and eat 1 healthy meal each day. Over the course of a year, that’s 156 workouts and 365 meals.

Let’s say you miss a workout and enjoy some of the best pizza of your life in Chicago. That’s 1 out of 156 or 99%.

Now let’s get a little more realistic. You miss 10 workouts and eat 10 bowls of ice cream for dinner because butter pecan is the best. Disagree with me and I will fight you. That’s 146 out of 156 workouts or 93% and 355 out of 365 meals. Say what? That’s awesome.

Ok, let’s keep going down this rabbit hole. You miss 20 workouts and 20 meals. That’s 136 out of 156 or 87% and 345 meals out of 365. That’s pretty amazing.

I say all this because health and fitness are a long game and while taking it day by day is a great strategy seeing the bigger picture for health is just as important.

Rabbi Shlomo Zalman Bregman has a beautiful quote I love.

I have a phrase that I live by: ‘Add some zeros to it.’ There is not any one thing you can do that will be enough to get you the results you want. For example, working out at the gym one time isn’t going to help you lose a lot of weight. However, if you add some zeros to it, and repeat that one workout 100 times or 1,000 times, you’re going to get somewhere.

It starts with that single workout or meal. But it’s that workout or meal repeated over time that leads to results, and the good news is you don’t need to be perfect to be successful.

You just need to be good enough.

How to start your fitness journey for beginners: Weeks 1 & 2, start walking and explore meaningful movement

Change is more about consistency and momentum and less about motivation and willpower . Sure, there is a certain level of those things that are needed, but relying on them to get started and maintain progress is a common mistake I see.

One way to get around this is by creating a keystone habit for yourself. A keystone habit is a habit that usually leads to other habits falling into place. One of the easiest keystone habits to develop is a regular walking routine.

If you’re like most people, at best you have 30 to 60 minutes, two to four times per week that you can dedicate both physically and mentally to a strenuous workout. But finding a few minutes here or there to walk is much easier.

Some benefits of walking daily:

• Helps with recovery by improving blood flow throughout the body
• Low-intensity activity that doesn’t take away from weight training recovery
• Burns calories without exhausting you
• Keystone habit for a lot of people
• Physical and mental health benefits, stress relief, and can boost mood and energy ( 1 )
• A great way to connect with loved ones or get time away on your own.
• Lower blood pressure ( 2 )

I love a good run. There’s nothing like that high you get after it. But running is a high-impact exercise that can make it tough on the joints and muscles and even increase appetite.

While there is a difference in calories burned walking one mile versus running you can use walking and NEAT as a great way to expend calories.

NEAT stands for non-exercise activity thermogenesis. It is all the activity that is not exercise you do in a day, Things like walking, playing with your kids, cleaning, and fidgeting can all help you burn more calories.

Making time for more steps

Take mini-breaks to get some steps in or play. Start and end your day with a walk, park further away, and walk to local places.

• Aim to walk a few times this week. Even if it’s just to the mailbox and back
• Record your steps and then try to slowly increase by 100, 200, or even 500+
• Eventually aim for 8-15k per day
• Make it fun. Take the mile everyday challenge.
• Use it for conversation, podcasts, and audiobooks.

One of my favorite ways to move more outside of walking is to build a meaningful movement routine.

Recommended reading: Getting started with movement guide: Meaningful movement. Move your body in ways you enjoy .

How to start your fitness journey for beginners: Week 3 thru 10, fix your diet

Eating healthy and nutrition for maintaining a healthy body weight has been made way too difficult. There isn’t the best diet, perfect macro percentage, or certain foods you HAVE TO start or stop eating.

Here’s a big secret. Every single diet works for weight management.

• To lose weight the diet needs to create a calorie deficit. This means you need to eat fewer calories than the body needs.
• To gain weight the diet needs to create a calorie surplus. This means you need to eat more calories than the body needs.

This is regardless of what you eat. So yes, you can eat carbs and lose or gain weight. You can eat ice cream and lose or gain weight. You can drink wine and lose or gain weight. You can eat meat and lose or gain weight. You can “eat clean” and lose or gain weight.

Now, this doesn’t mean the quality of food does not matter, it absolutely does. It’s only a reminder that calories and how much you eat determine weight management.

When making changes to your diet it’s ok to start small. You don’t need to change everything overnight. Below is a series of simple practices you can try that will make a huge difference in improving your diet.

Week 3 & 4: Start creating more calorie awareness

Get a good idea of how many calories you need each day to reach your goals. I like the bodyweight planner from the National Institute of Diabetes And Digestive And Kidney Diseases. But you can also use the simple formula below to get yourself started.

Is this perfect? No, but it gives you a target and with a target, it’s much easier to aim.

• Fat loss: Bodyweight x 10-12
• Maintain weight: Bodyweight x 13-15
• Gain weight: Bodyweight x 16-18
• Example: 150 x 10 = 1,500 and 150 x 120 = 1,800 (Between 1,500 and 1,800)

You don’t need to count calories to be successful. But as Yale researchers showed us, for fat loss creating a calorie deficit is important .

Use this number to give yourself a rough idea of how many calories to eat per meal. For example, if 2,100 calories are needed to reach your goals, and you like to eat 3 meals a day with no snacks. You now know this is roughly 700 calories per meal.

You can look at nutrition labels or nutrition info online to learn more about the foods you’re eating. Apps like Myfitnesspal, Lifesum, Chronometer – and websites like Calorie King can help with this too. 

Today, we’re looking to improve calorie awareness by taking on two small tasks.

• Reading labels or looking up nutrition info online or in an app
• Learning about calorie density and choosing foods that fill us up without a ton of calories

MISSION 1: READ LABELS AND LOOK UP NUTRITION ONLINE

We are notoriously bad at estimating how much we’re eating. So today we’re going to create better awareness by learning about the calories in the foods we make at home and when we go out to eat.

• If you’re eating anything with a label pay attention to the serving sizes and calories per serving.
• If you’re eating anything without a label (an apple for example) look it up in an app like MyFitnesPal or Calorie King. Simply type in the food and learn about the calories in different serving sizes.

Before going out to eat see if the restaurant provides nutrition info online, and choose what to get before you arrive. If not, see if they have the nutrition info on the menu when you get there.

Interesting that the salad you were thinking of getting is actually  1,000 calories  

Take note of the recommended calories per day to reach your goals. This will give you an idea of how many calories to take in per meal as you eat out or create meals of awesome on your own.

MISSION 2: CHOOSE LESS CALORIE-DENSE FOODS

Calorie density can simply be summed up as more food with fewer calories.

More specifically, it’s the number of calories in a given weight of food. A food high in calorie density has a large number of calories in a small weight of food (i.e. olive oil). Food low in calorie density would have a small number of calories in the same weight as food (i.e. broccoli).

Choosing foods lower in calorie density is important because these foods are satiating and fill our stomachs without adding tons of calories to our diet.

Generally speaking, vegetables and fruit are the lowest in calorie density, followed by whole food starches, animal proteins, and finally liquid calories, nuts, seeds, and oils. Highly processed foods like cookies, candy, ice cream, and fries would also be calorie-dense foods.

Now, this doesn’t mean we can never eat these foods. It just means to be aware of them, eat them in moderation, and adjust their consumption of them based on our current goals.

If you’re up for it, look for a few places to swap some calorie-dense foods with less calorie-dense options.

• Orange instead of orange juice
• Side of fruit or a side salad instead of fries
• Mustard in place of mayo
• Seltzer water with lime instead of soda or an adult beverage
• Fresh fruit instead of dried fruit or trail mix
• Zucchini noodles instead of regular

Week 5 & 6: Start including a serving of protein and veggies with most meals

Protein is important for maintaining muscle when you’re in a calorie deficit and trying to lose weight and body fat. Protein when combined with resistance or strength training helps to keep your body from using muscle as a fuel source when in a calorie deficit. This is important because you want to maintain as much lean muscle as possible. It keeps your metabolism high and frankly helps you look better naked.

It’s also very satiating. When you’re training and reducing calories to lose fat and weight you will most likely be hungry at points. Protein (especially when combined with veggies) will keep your appetite at bay and feel fuller for longer stretches.

Vegetables are low in calories but high in vitamins, minerals, fiber, water, and other filling things. It would take eating a ton of them to get to a calorie level that leads to weight gain. 

But how much protein and veggies per meal?

• For men: 2 palms of protein or roughly 6-8 ounces and 2-3 fists of veggies
• For women: 1 palm of protein or roughly 3-4 ounces and 1-2 fists of veggies

To help you include a source of protein and veggies with each meal download this simple food list . Mix and match your favorite sources and get creative with herbs, spices, and various seasonings to create meals you’ll enjoy.

Week 7 & 8: Self-care before snacking

Snacking is rarely related to physical hunger. I’ve found that self-care before snacking is the most effective strategy for coaching clients that need to reduce snacking for weight management goals.

Set up a reminder.  Something that reminds you to practice self-care before snacking. Sticky notes, an alert on your phone, whatever works for you.

Choose a very specific action that you can practice when you feel like you want to grab a snack. There will be times when you blackout and catch yourself in front of the pantry with a spoon in a jar of peanut butter. If you catch yourself during or after mindless snacking, still practice the action.

• drink a glass of water
• do tow push-ups
• step outside for some fresh air
• take 5 deep breathes

Whatever slows you down, gives you a break, and makes you feel good

Reward yourself for practicing the action with something other than food. This could be something as simple as a checkmark on a calendar.

And if you are physically hungry and need a snack, choose something low-calorie like a piece of fruit – just enough to tide you over until your main meal.

Week 9 & 10: Adjust carbs and fats for weight loss or gain

Carbs are not the enemy and they alone don’t make us fat. Hopefully, by now you’re starting to see that what influences weight gain or loss is the calories consumed.

If you prefer low-carb, cool. Go for it. Your body can run fine without them, and you can lose or gain weight eating them depending on your overall calorie intake.

However, carbs are a great source of energy. Especially if you’re a very active individual or someone that trains very hard.

Healthy fats are very satiating, great for hormone health, and a wonderful source of energy. They can also add great flavor and variety to meals.

The point of all this is that calories, protein, carbs, and fats all play important roles in our diet and are important for our health. The way and how much you consume each is totally up to you.

But if we are looking at them in terms of overall importance for body fat and weight loss, it would look like this.

Recommended reading: Getting started diet guide: Improving your nutrition

Week 11 & 12: Reflect and adjust

Use these two weeks to continue what you’re doing and also to reflect. 

• What went well these 10 weeks?
• What did not go as well as you would have liked?
• What one or two adjustments can you make to improve that thing that did not go well?

How to workout: Staring your strength training journey

Feel free to start strength training at any point in your journey. 

The internet has made this way more difficult than it needs to be. We spend too much time arguing over reps, sets, rest time, liner, and non-linear. Honestly, just make sure you’re applying progressive overload over time and you’ll be fine.

Without progressive overload, it’s virtually impossible to get stronger or build muscle. In order to get stronger, build, or maintain muscle – The stimulus has to be more than it is used to. If you do the same thing over and over again nothing will change.

There are multiple ways you can do this.

• Intensity: Lifting more weight in your next training session.
• Volume: Doing more reps, sets, or exercises.
• Frequency: Doing more training sessions than the week before.
• Tension: Increasing the duration of each repetition within an exercise. For example, taking 5 seconds to lower yourself in a push-up.

Focus on compound movements.

This doesn’t mean you have to squat, bench, and deadlift. You’re fine starting with machines or your body weight. Below is an example of a routine using machines, body weight, or free weights that use similar movement patterns.

Machine Workout

• Seated leg press : 3 sets, 8-15 reps
• Machine row : 3 sets, 8-15 reps
• Machine chest press : 3 sets,  8-15 reps

Dumbbell Workout

• Goblet squat : 3 sets, 8-15 reps
• Single-arm dumbbell row : 3 sets, 8-15 reps
• Dumbbell chest press : 3 sets 8-15 reps

Barbell Workout

• Barbell squat : 3 sets, 8-15 reps
• Barbell bent-over row : 3 sets, 8-15 reps
• Bench press : 3 sets 8-15 reps

Bodyweight Workout

• Bodyweight squat : 3 sets, 8-15 reps
• Inverted row : 3 sets, 8-15 reps
• Push up (regular, knee, or elevated): 3 sets 8-15 reps

Each of these can be done Monday, Wednesday, and Friday (or Tuesday, Thursday, and Saturday) for a few weeks. And yes, you can do the same workout 3 times per week. You’ll get to practice some of the most important movement patterns and focus on form.

For most of us that want to get stronger and to look and feel better with and without our clothes on this will be fine and you can do it forever as long as you use progressive overload

Recommended reading: Getting started strength training guide

Making adjustments as you move through your fitness journey

Just because you do X doesn’t mean you get or deserve Y. Sometimes you’re going to work really hard for something and it’s not going to work out the way you had hoped for or at the rate you expected.

Patience is a virtue. 

Pause, reflect, take a mini-break, or ask for help. Review what’s going really well for you and where there could be room for 1% better.

Getting started with the 12-week how to start your fitness journey for beginners plan

This article is one of many ways you could start or restart your fitness journey. My hope is that it takes some of the confusion and overwhelm out of it for you.

• Pre-work: Mindset, weekly reflection, decide which week you want to strength train
• Week 1 and 2: Walking Routine and meaningful movement
• Week 3 and 4: Calorie awareness
• Week 5 and 6: Protein and veggies
• Week 7 and 8: Self-care before snacking
• Week 9 and 10: Adjust carbs and fats
• Week 11 and 12: Reflect and adjust

Best of luck,

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The Best Beginner Workout Plan To Start Your Fitness Journey

This is your first step into a larger, fitter world..

Best Beginner Workout Plan

• How To Progress
• Sets and Reps
• Workout Splits

Nothing worth having comes easy. This is as true in your career as it is in the gym — the latter of which can be extremely daunting if you’ve never been before.

If you’re new to exercise, hitting the gym can easily become overwhelming. After all, there are dozens if not hundreds of machines, free weights , cardio equipment , stretching tools, and more scattered around. Where do you even start?

A bit of planning and structure can make fitness less frightening and more fun. Instead of worrying over what you should be doing, how much of it, or for how long, a good beginner workout plan removes the guesswork and lets you focus on what matters; putting in the actual work. This guide has everything you need to get started, no matter your goal.

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice . When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

All fitness enthusiasts, from recreational gym rats to full-time athletes, follow some sort of pre-programmed structure. Periodization , as it’s known, refers to the organizational design of a workout plan that ensures you’re moving toward your goals, not away from them. 

You don’t need to commit to exercise every day to see results, especially as a beginner. In fact, a good three-day plan is more than enough.

You can perform these three workouts however you like over the course of a week, but remember to include at least one day of rest between workouts . For example, a common schedule is to exercise on Monday, Wednesday, and Friday.

The Workout

You may have very specific goals in mind when deciding to get active, ranging from losing weight to regaining some day-to-day mobility or building muscle .

[Read More: The Best Full-Body Bodybuilding Workout for Beginner to Advanced Lifters ]

Regardless, your best bet as a beginner is to start general, developing several athletic qualities like flexibility and strength, and then get specific later on. As such, this plan is designed to improve multiple dimensions of fitness at once.

Day 1 

• 5 minute cardio warm-up
• Goblet Box Squat : 3 x 8
• Assisted Pull-Up : 2 x 10
• Incline Push-Up : 2 x 10
• Plank : 3 x 15 seconds
• 15-20 minutes of low-intensity cardio
• Kettlebell Swing : 3 x 15
• Stretching (3 rounds, 30 seconds each)
• Cat-camel stretch
• Pigeon pose
• Child’s pose
• Kneeling hip flexor stretch
• Butterfly stretch
• 5-minute cardio warm-up
• Dumbbell Row : 3 x 8
• Barbell Bench Press : 3 x 8
• Romanian Deadlift : 2 x 12
• Box Jump : 3 x 5

How To Progress Your Workout

Here’s the deal: As a beginner, you’re going to make progress faster than you might expect (as long as you’re putting in real effort). However, that doesn’t mean that gains flow freely to ever. As you become more acclimated to the demands of exercise, you’ll need to get crafty about your workouts and incrementally increase the difficulty over time. ( 1 )

This is known as progressive overload , and it needs to be the backbone of your workout plan long-term. Here are three simple ways to progress your workouts, organized by general priority:

This one applies solely to resistance training, but is the most straightforward method of employing progressive overload. If you’re performing an exercise that you can load with additional weight, such as a barbell exercise , you should strive to work with slightly heavier weights over time. 

[Read More: The 15 Best Shoulder Exercises For Building Muscle ]

This doesn’t mean you need to slap on 20 extra pounds every week, but you should aim to make small jumps in resistance over time. 

Add Sets or Reps

If you can’t increase the amount of weight you’re lifting, your next best option is to beef up the amount of work you perform. That is, your “ training volume .” The most practical way to do this is to increase the number of repetitions you perform during a set of a given exercise, or add another set altogether.

Reduce Your Rest Times

Another way to amp up the difficulty of your workouts and drive progress is to increase the density of your sessions. Which is to say adjusting the ratio of work to rest you perform. 

[Read More: 5 At-Home Workouts for Strength, Muscle Growth, Power, and More ]

Almost all physical activity requires brief rest intervals so you can recover for another bout of effort. Over time and as your fitness improves, you should be able to slowly chip away at these “down” periods. Resting for one and a half minutes instead of two minutes shortens your session without removing any of the actual work. 

Change Exercises

Generally speaking, being a chronic “exercise hopper” is a bad thing. Adapting to any physical stressor takes time, and if you don’t give an exercise in your workout plan a fair shot, you might never find out if it’s productive for you.

That said, some scientific research has demonstrated the power of novelty when it comes to exercise. Put simply, rotating through a series of similar movements that work the same muscles may be more effective at creating progress than sticking with the same exercises for months on end. ( 2 )

[Read More: The Best Online Workout Programs For Coaching, Cardio, Value, And More ]

This doesn’t mean that you should change your workout plan on a weekly (or even monthly, necessarily) basis. However, if you’re a few months into your current routine and feel like progress is slowing down, it may be time to change up what you’re doing. 

Sets and Reps Explained

Almost all physical exercise that isn’t cardiovascular endurance training is organized by sets and reps . A “rep” is a single repetition of a given exercise; think curling a dumbbell up and lowering it back down again. A “set” is a cluster of repetitions performed back-to-back with no rest in-between.

The set-rep notation you’ll see most commonly is “[sets] x [reps]”. For example:

• Biceps Curl : 3 x 8

This prescription would instruct you to perform eight biceps curls back-to-back, rest for a minute or two, and then repeat it twice more. 

Workout Splits Explained

Workout splits have nothing to do with ballet, yoga, or gymnastics — unless you’re training for flexibility, of course! A “split” is a colloquial term for the general organization behind a workout program .

In real-world terms, splits define the number of days you hit the gym and what you do on those days . For example, a three-day workout split involves exercising thrice per week. People will also commonly design splits around training specific muscle groups (prevalent in bodybuilding) or anatomical functions (think pushing and pulling).

[Read More: Best Treadmills For Streaming, Folding, Running, And More ]

There are also full-body splits, which entail performing a variety of exercises for your entire body multiple times throughout the week. These principles apply to all forms of physical activity: You can have a workout split that contains cardio, stretching, sport-specific practices, and so on. Splits are simply your schedule. 

Beginner Workout Tips

When it comes to separating an average workout from an exceptional one, the devil’s in the details. Getting yourself into the gym or off the couch is half the battle, though. Once you’ve committed to taking the plunge, put these simple tips into practice to enhance your results: 

Start Slowly

The fastest runners in the world didn’t start their training with sprints; they started with jogs. To be successful in any athletic endeavor, especially if you’re new to physical activity, you’ll need to pace yourself. After all, you have to crawl before you can walk.

[Read More: The 15 Best Home Gym Machines ]

In real-world terms, this looks like selecting very easy weights during your first few sessions. Don’t be afraid to take ample rest time between sets, or ask a staff member at the gym to advise you on proper technique rather than trying to wing it on a complicated exercise. 

Dress Appropriately 

The saying “look good, feel good” absolutely applies to the gym. Not only will appropriate gymwear help wick sweat and cool your body, you’re more likely to put in a higher amount of effort during your workouts if you’re rocking a killer outfit. 

Bring Music (Or a Friend)

As it turns out, your favorite tunes are good for more than jamming out on the drive to the gym. There’s some interesting science behind auditory stimulation and exercise performance.

[Read More: The Gymgoer’s Guide to Whey Protein ]

Namely, some data has shown that listening to music during exercise can improve pain tolerance, increase motivation , and even boost your strength in some cases. ( 3 )( 4 ) A similar idea applies to working out with a partner. You’ll have a reliable and trusted spotter to help you stay safe while you train, and you’ll also have someone to trade motivation with on your journey. 

Don’t Aim for Perfect

One of the worst things you can do as a beginner on their fitness journey is to obsess over “optimal.” In almost all cases, simply making it into the gym at all is a victory, and will get you closer to your goals than not going at all out of fear of not doing things properly.

When you’re starting out, don’t be afraid to head into the gym and do things wrong . You won’t master a new exercise during your first session, and that’s okay. Over time, many slightly-less-than-perfect sessions will get you much further than a few “perfect” workouts. 

If you’re still wondering about working out, we’ve got you covered. Check out these common questions, answered for your convenience:

What is a good beginner workout routine?

Realistically speaking, a good beginner workout routine is one that you find enjoyable and can stick to. The perfect workout plan doesn’t exist, and forcing yourself to partake in a type of activity you detest isn’t sustainable.

That said, most beginners should focus on exercising between two and four days per week, performing a combination of different activities including strength training , cardiovascular exercise, and stretching or balance-focused drills.

How many days should a beginner workout be?

One of the best parts of being a beginner on your fitness journey is that you can get a lot out of a little. As in, you need very little physical training to make substantial progress as long as you put in real effort.

Most beginner workout routines consist of two to four days of planned activity. That three-day sweet spot ensures that you’re moving regularly, but also have ample time to rest and recover as you adjust to the demands of exercise.

What are the benefits of working out?

The list of benefits of working out is almost endless. Physical activity is demonstrably and consistently associated with improved health markers like mood, blood pressure, heart rate, body composition , joint stability, and much, much more. ( 5 ) Exercise is, indisputably, the most effective non-medical care you can provide to your body throughout life.

More Training Content

• The Ultimate Guide to Building Your Own Bodybuilding Workout Plan
• How to Balance Running and Strength Training, No Matter Your Goals
• Build Muscle Anywhere With These At-Home Workouts
• Williams, T. D., Tolusso, D. V., Fedewa, M. V., & Esco, M. R. (2017). Comparison of Periodized and Non-Periodized Resistance Training on Maximal Strength: A Meta-Analysis. Sports medicine (Auckland, N.Z.), 47(10), 2083–2100. 
• Fonseca, R. M., Roschel, H., Tricoli, V., de Souza, E. O., Wilson, J. M., Laurentino, G. C., Aihara, A. Y., de Souza Leão, A. R., & Ugrinowitsch, C. (2014). Changes in exercises are more effective than in loading schemes to improve muscle strength. Journal of strength and conditioning research, 28(11), 3085–3092. 
• Silva, N. R. D. S., Rizardi, F. G., Fujita, R. A., Villalba, M. M., & Gomes, M. M. (2021). Preferred Music Genre Benefits During Strength Tests: Increased Maximal Strength and Strength-Endurance and Reduced Perceived Exertion. Perceptual and motor skills, 128(1), 324–337. 
• Thakare, A. E., Mehrotra, R., & Singh, A. (2017). Effect of music tempo on exercise performance and heart rate among young adults. International journal of physiology, pathophysiology and pharmacology, 9(2), 35–39.
• Ruegsegger, G. N., & Booth, F. W. (2018). Health Benefits of Exercise. Cold Spring Harbor perspectives in medicine, 8(7), a029694. 

Featured Image: Jono Erasmus / Shutterstock

About Jake Dickson, NASM-CPT, USAW-L2

Jake is a graduate of the University of North Carolina at Wilmington with a B.S. in Exercise Science. He began his career as a weightlifting coach before transitioning into sports media to pursue his interest in journalism.

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BarBend is an independent website. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. BarBend is the Official Media Partner of USA Weightlifting.

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• 13 Things Every Fitness Beginner Needs to Know

Every journey begins with a step. We answer your biggest questions about starting on the road to a fitter, healthier you.

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Starting a fitness journey can be intimidating. There are workouts to learn, diets to follow, willpower to conjure, and self-consciousness to overcome. But making the decision to start a fitness regimen and making strides toward improving your health are the absolute best things you can do for yourself— mind and body . So give yourself a big pat on the back, then listen to the sage advice of trainer, coach, natural bodybuilder, and gym owner Eric Broser . 

Here, Eric answers the most common training questions he gets from people who are starting their quest toward fitness. 

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I don’t know how to use the equipment or do any workouts. How do I get started?

As a complete beginner, the gym can certainly be an intimidating place. This is why I suggest hiring a personal trainer for a good eight to 10 sessions. He or she can teach you what muscle groups each piece of equipment works, as well as proper exercise technique, breathing patterns, and rep cadence. A good trainer will also help you develop a workout program that is suited to your present level of fitness, particular goals, and that addresses any injuries or limitations that you may have.

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What type of training should I do to lose weight?

When it comes to losing weight, you need a combination of weight/resistance training and cardiovascular exercise. Many people make the error of performing too much cardio and neglecting weightlifting, thinking that only treadmills, stationary bikes, and stair steppers are responsible for burning fat—but this is far from true.

While cardio will certainly help you burn extra calories, it’s weight training that is going to stimulate the metabolism (so that you become a fat-burning machine), change the composition of your body, and bring about the shape and contours you want. I suggest at least three to four days per week lifting weights and four to five performing cardio—preferably first thing in the morning or right after resistance training.

What type of training should I do to build strength and muscle?

For building strength and muscle, you’ll need a well-designed weight training program that primarily utilizes free weights and compound (multi-joint) exercises. A four-day-per-week program works quite well for most, using a two on, one off; two on, two off pattern. This allows you to hit each muscle group hard once per week, while providing you three days for rest and recovery (which is when actual growth takes place). 

I suggest starting with about four exercises for three sets each for major muscles like back, quads, hamstrings, chest, and shoulders. For smaller groups like biceps, triceps, traps, abs, forearms, and calves, you’ll do well with just three movements for two to three sets each. Perform one to three warmup sets before each exercise (more are needed earlier in the workout), and then work sets of 13 to 15, 10 to 12, and 7 to 9 reps.

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How often do I need to work out?

How often you need to work out depends on your fitness level, goals, and time limitations. The loftier the goal, the more time you will have to spend going after it. That said, if you have a very demanding job, a family, or other important personal responsibilities, you may not be able to spend hours per week working out. Then you’ll need to be patient when it comes to reaching your goal.

To make decent progress you need to hit the gym at least three days per week for an hour at a time. However, as time passes, you’ll begin to require more time in order to see continued progress. I suggest starting out with three gym sessions per week and adding to your program every month or so.

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How much time should I spend in the gym?

Like the last question, this depends on how fit you currently are, what goals you have set for yourself, and how much time you have to devote to working out. For some people it may be best to schedule three hour-long workouts per week, while others may find it more convenient and beneficial to train five to six days per week—but for only 30 minutes. 

In other words, it’s best to think about how many total hours per week you’ll spend in the gym, and then decide how best to spread it out. Another important point to consider is quality of time and not just quantity. Someone who is very dedicated and focused on their training can often get far more accomplished in just 30 minutes than someone who’s there for an hour, but constantly distracted by their phone, chatting with others, and watching rather than doing.

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How much rest do I need?

Certain exercises are far more demanding on the body than others and require more rest between sets. For example, a set of 15 reps of barbell squats will not only tax the thighs, glutes, and lower back, but will also have you breathing like a freight train. You may find that you need a good three to four minutes before you are ready to get to the next set. On the other hand, performing 15 dumbbell side laterals may only require 45 to 60 seconds of recovery time. 

Another point to consider is what your primary goal is and how weight training will work best to reach it. Someone who’s in the gym to build massive size and power will want to rest for longer periods in between sets so as to be able to lift maximum weight for maximum reps. When you’re looking to burn body fat and increase endurance, it’s best to keep heart rate elevated and move quickly from set to set, even if the weights are lighter. 

As for between workouts, you may find that as a beginner that a full day of rest is needed in between weight training sessions. However, as you progress and become more resilient, it’s possible to train for days without a break, just as long as you never work the same muscles two days in a row. Cardio can be done daily.

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Should I start a supplement regimen?

In the beginning of your health and fitness journey, the main focus should be on implementing an intelligent and efficient workout regimen and a healthy and balanced nutrition program. Anyone who tells you to immediately jump on all sorts of sports supplements is either misinformed or trying to make a buck (well, most of them). After spending eight to 12 solid weeks in the gym, working hard and consistently while carefully following a sound diet, it’s appropriate to think about adding supplements into the mix. 

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Is there really a 30- to 60-minute window to consume protein post-workout? Why?

It’s actually true that within the first hour after working out intensely with weights, the body is in a special metabolic state where protein and carbohydrates are partitioned toward muscles and away from fat cells. This is because during this period, insulin sensitivity is extremely high, which means amino acids and carbs will very readily be absorbed, assimilated, and stored directly into damaged muscle cells. This allows for repair, recovery, and recuperation to start immediately, and over time you’ll get far better results than eating your post-workout meal outside of this anabolic window.

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I’m severely out of shape. Is there anything that isn’t safe for me to do?

While it’s likely safe for you to begin a light workout program, preferably under the care of an experienced and educated personal trainer, it would be best for you to consult with your physician before even stepping into a gym. Getting the green light from your doc will give you peace of mind and keep you from needlessly causing yourself harm, illness, or injury, especially when you are taking steps to improve your health and wellness. Don’t be disheartened; just talk to your doctor first to get a physical and come up with a strategy. 

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Do you recommend any non-workout activities to get fit?

Absolutely, yes. Not only are  outside activities  great for your body, they’ve been proven to improve your mental wellbeing —depression is often a factor for people who find it difficult to get in shape. These types of activities are especially great when it comes to getting in your cardiovascular training. It’s far more enjoyable to hike, dance, bike, run stairs, or swim than to walk on a treadmill every session. 

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How do I know my training is working? What performance measures should I be tracking?

Carefully tracking your progress is extremely important when embarking on any kind of physical fitness program. If possible, it’s a good idea to meet with a coach or trainer every two to four weeks to have your weight, body fat, and complete measurements taken. You can take it a step further by having regular blood tests via your primary physician if you are trying to regulate general health measures like total cholesterol, ratio of LDL to HDL, triglycerides, and blood pressure. 

Oddly enough, a very good indicator of progress is feeling how your clothes fit. Obviously if you are looking to get bigger and more muscular, you know you are headed in the right direction if your shirts are fitting tighter in the arms, chest, and through the back. The scale is not always a telltale sign of whether your program is yielding results, since it’s very possible for people, especially women, to drop several sizes without losing a single pound. Always remember that muscle weighs more than fat, but it takes up far less space.

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What do I do when I hit a plateau?

When stagnation sets in, it’s time to look carefully at your overall program and decide what changes need to be made to kickstart progress once again. Sometimes it’s a case of simply adding in more work or tweaking your diet by adding or subtracting calories (depending on the goal). Other times you have to ask yourself if you are truly giving it 100 percent every day in the gym. Simply showing up is not going to get the job done—you need to focus, concentrate, and give your all to every set and rep.

Another possibility is that your body and mind have adapted to the exercises and types of cardio you have been doing and need a change. Try changing some of your weight training movements, switching to different cardio machines, using more or less resistance, or altering rest between sets. 

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I’m really struggling, how do I stick with it?

This may be the toughest question of all to answer. The desire and will to keep pushing yourself day after day has to come from within. While the people close to you may lend their support (and you should question anyone who doesn’t), it’s still you that has to take the journey. You’re the one who has to skip the cheat meals, pass on the booze, pump the weights, and sweat on the treadmill, bike, and stepper. 

But just like anything in life, few things worth having come easy. And honestly, nothing is more important than your health. That said, a few suggestions I have that may help are: 

• See if a friend, family member, or another gym goer will work out with you. It’s great having a partner . 
• Watch inspirational videos or movies that can help psyche you up to go to the gym. 
• Always wear headphones with your favorite motivational music when you work out. 
• Contemplate how you will feel about quitting . Think about looking back months from now and knowing what you might have accomplished had you stuck with it.
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The Ultimate Roadmap to an Empowering Fitness Journey

Embarking on a fitness journey refers to the intentional and structured pursuit of improving one’s physical fitness, overall health, and well-being. It involves setting goals, adopting healthy lifestyle habits, and engaging in regular exercise and physical activity to achieve desired outcomes. A fitness journey is a personal and transformative experience that goes beyond short-term goals and focuses on long-term sustainable changes.

A fitness journey is unique to each individual, as it is tailored to their specific needs, preferences, and starting point. It can involve a wide range of activities such as cardio exercises, strength training, flexibility exercises, and mindful practices like yoga or meditation. The journey may also include modifications to one’s diet, sleep patterns, stress management techniques, and overall lifestyle choices.

Embarking on a fitness journey holds immense significance for individuals seeking to improve their health and overall quality of life. Here are some key reasons why a fitness journey is important:

• Physical health improvement: Engaging in regular exercise and physical activity has numerous benefits for physical health. It helps strengthen the cardiovascular system, improves muscle tone and strength, enhances flexibility, boosts metabolism, and promotes weight management. Regular physical activity also reduces the risk of chronic conditions such as heart disease, diabetes, and certain types of cancer.
• Mental and emotional well-being: Exercise has a profound impact on mental and emotional health. It releases endorphins, commonly known as “feel-good” hormones, which promote a positive mood, and reduce stress, anxiety, and symptoms of depression. Regular exercise also improves cognitive function, enhances focus, and increases self-confidence and self-esteem.
• Energy and vitality: A fitness journey can significantly increase energy levels and overall vitality. Regular physical activity improves circulation, delivering more oxygen and nutrients to the body’s tissues and organs. This leads to increased energy, improved alertness, and a greater sense of vitality throughout the day.
• Longevity and quality of life: Adopting a fitness journey can positively influence longevity and overall quality of life. Regular exercise has been shown to increase life expectancy and reduce the risk of premature death. It enhances functional abilities, promotes independence, and enables individuals to enjoy an active and fulfilling life well into older age.
• Personal growth and self-discovery: A fitness journey is not just about physical transformation but also about personal growth and self-discovery. It provides an opportunity to challenge oneself, push beyond comfort zones, and discover new strengths and capabilities. It cultivates discipline, perseverance, and resilience, fostering a sense of accomplishment and personal empowerment.

By embarking on a fitness journey, individuals can experience holistic improvements in their physical, mental, and emotional well-being. It offers an empowering path toward self-improvement, personal growth, and a healthier, more fulfilling life.

Starting Your Fitness Journey

One of the first steps in starting a fitness journey is setting clear and realistic goals. Goals provide direction, motivation, and a sense of purpose throughout the journey. When setting fitness goals, it’s important to make them specific, measurable, attainable, relevant, and time-bound (SMART). This means defining the desired outcome, determining measurable indicators of progress, ensuring the goals are within reach, aligning them with personal values and aspirations, and setting a timeframe for achievement.

Examples of fitness goals could include losing a certain amount of weight, increasing strength and muscle tone, improving cardiovascular endurance, participating in a specific event or sport, or simply adopting a more active and healthy lifestyle. Setting goals that are meaningful to you will keep you focused and motivated along your fitness journey.

Before starting any fitness program, it’s essential to assess your current fitness level. This assessment helps you understand your strengths, weaknesses, and areas that need improvement. It also provides a baseline against which you can track your progress and measure the effectiveness of your fitness journey.

There are various ways to assess your fitness level. You can start by evaluating your cardiovascular fitness through exercises like walking, jogging, or cycling to determine your endurance and aerobic capacity. Strength tests, such as push-ups, squats, or lifting weights, can assess your muscular strength. Additionally, flexibility tests like reaching for your toes or performing stretches can evaluate your range of motion.

Alternatively, you may consider seeking professional help from a certified fitness trainer or healthcare professional who can conduct a comprehensive fitness assessment. They can provide a more accurate evaluation of your fitness level, identify any potential limitations or health concerns, and tailor a fitness plan that suits your specific needs and goals.

Before embarking on a fitness journey, it is advisable to consult with a healthcare professional, especially if you have any underlying health conditions or concerns. A healthcare professional, such as a doctor or a registered dietitian, can provide valuable guidance and support to ensure your fitness journey is safe and effective.

During the consultation, you can discuss your goals, medical history, and any concerns you may have. The healthcare professional can assess your overall health, provide recommendations on exercise intensity and duration, discuss dietary considerations, and offer insights into managing any health conditions or medications that may impact your fitness journey.

This consultation is particularly important if you have a history of chronic conditions, are pregnant or postpartum, are over the age of 40, or have been inactive for an extended period. The healthcare professional can help create a personalized fitness plan that takes into account your individual needs, abilities, and limitations, ensuring a safe and successful start to your fitness journey.

By setting clear goals, assessing your current fitness level, and consulting with a healthcare professional, you establish a solid foundation for your fitness journey. This proactive approach enables you to create a personalized plan that aligns with your aspirations, minimizes the risk of injury, and sets you up for long-term success.

Benefits of a Fitness Journey

Embarking on a fitness journey brings numerous benefits to your physical health. Regular exercise and physical activity have been shown to reduce the risk of chronic diseases and improve overall health. Here are some of the key physical health benefits of a fitness journey:

• Weight management: Engaging in regular physical activity helps in weight management by burning calories and building lean muscle mass. It can assist in achieving and maintaining healthy body weight, reducing the risk of obesity-related conditions such as heart disease, diabetes, and certain cancers.
• Cardiovascular health: Regular exercise strengthens the heart muscle, improves blood circulation, and lowers blood pressure. It reduces the risk of developing cardiovascular diseases, including heart attacks, strokes, and coronary artery disease.
• Stronger bones and muscles: Weight-bearing exercises, such as resistance training and weightlifting, stimulate bone growth and increase bone density, reducing the risk of osteoporosis. Additionally, strength training exercises help build and maintain muscle mass, improving overall strength and stability.
• Improved immune system: Regular physical activity has been shown to enhance the immune system’s function, reducing the risk of certain illnesses and infections.
• Better sleep: Engaging in physical activity can improve the quality of sleep, helping you fall asleep faster and enjoy deeper, more restorative sleep. It also helps regulate your sleep-wake cycle, promoting a consistent and refreshing sleep pattern.

In addition to the physical benefits, a fitness journey has a positive impact on mental and emotional well-being. Regular exercise has been linked to improved mood, reduced symptoms of anxiety and depression, and enhanced overall mental well-being. Here’s how a fitness journey can boost your mental health:

• Stress relief: Physical activity stimulates the release of endorphins, the body’s natural “feel-good” chemicals, which help reduce stress and improve mood. Exercise provides a healthy outlet for managing stress and promoting relaxation.
• Enhanced cognitive function: Regular exercise has been shown to improve cognitive function, including memory, attention, and problem-solving skills. It stimulates the growth of new brain cells and enhances the brain’s ability to form connections.
• Increased self-esteem: Achieving fitness goals, improving physical fitness, and taking care of your health can boost self-confidence and self-esteem. The sense of accomplishment from overcoming challenges and making progress in your fitness journey contributes to a positive self-image.
• Mood regulation: Exercise has a positive impact on mood regulation, helping to alleviate symptoms of anxiety and depression. It promotes the release of neurotransmitters like serotonin and dopamine, which are associated with improved mood and a sense of well-being.

Regular physical activity improves energy levels and enhances stamina. As you engage in a fitness journey, you’ll experience increased endurance, allowing you to perform daily activities with less fatigue. Regular exercise helps your cardiovascular system work more efficiently, delivering oxygen and nutrients to your muscles, which boosts overall energy levels.

A fitness journey can significantly improve self-confidence and body image. As you progress in your fitness goals, achieving milestones and overcoming obstacles, you’ll develop a sense of pride and self-assurance. Your physical transformations and increased fitness levels contribute to a positive self-perception and improved self-confidence in various areas of life.

In summary, a fitness journey offers a multitude of benefits for both physical and mental well-being. From weight management and cardiovascular health to improved mood and self-confidence, embracing a fitness journey positively impacts various aspects of your life. By committing to regular physical activity and making fitness a priority, you can reap the rewards of a healthier, happier, and more confident you.

Duration of a Fitness Journey

When embarking on a fitness journey, it’s essential to recognize that it is not a temporary endeavor but a lifelong commitment to your health and well-being. Fitness is a continuous journey that involves adopting healthy habits, maintaining consistency, and adapting to various stages of life. While specific goals may have time frames attached to them, the overall fitness journey extends beyond reaching those goals. It’s about cultivating a sustainable and healthy lifestyle that you can maintain in the long run.

The duration of a fitness journey varies for each individual and depends on several factors, including starting points, goals, commitment, and lifestyle. It’s crucial to set realistic expectations for progress and avoid comparing your journey to others. Progress is not always linear, and there may be periods of plateaus or setbacks along the way. It’s important to focus on gradual improvements and celebrate small victories, as they contribute to long-term success.

Instead of fixating on a specific timeline, shift your focus to building healthy habits and making consistent progress. Embrace the concept of sustainable change rather than seeking quick fixes or rapid transformations. Remember that the most significant transformations occur over time and require patience, dedication, and perseverance.

A fitness journey is not a destination but an ongoing process of continuous improvement. As you progress, your goals may evolve, and new challenges and opportunities may arise. Embrace the mindset of constantly striving to be better and finding new ways to challenge yourself physically and mentally.

Set new goals or milestones periodically to keep yourself motivated and engaged in your fitness journey. This could involve increasing the intensity or duration of your workouts, trying new forms of exercise, participating in fitness events or competitions, or exploring different fitness disciplines.

Furthermore, focus on holistic growth beyond physical fitness. Consider incorporating other elements into your fitness journey, such as improving flexibility, practicing mindfulness and stress management techniques, or enhancing your nutrition. The key is to maintain a growth mindset and embrace opportunities for self-improvement in all aspects of your well-being.

In summary, the duration of a fitness journey is not limited to a specific timeframe but is an ongoing commitment to a healthy and active lifestyle. Understand that progress may take time, and it’s important to set realistic expectations and avoid comparing yourself to others. Embrace the concept of continuous improvement, continually challenging yourself, and exploring new growth opportunities. Remember, a fitness journey is a personal and lifelong endeavor that extends far beyond reaching initial goals, and the key to success lies in maintaining consistency and a positive mindset throughout the journey.

Creating a Fitness Journey Plan

One of the keys to a successful fitness journey is finding activities and exercises that you genuinely enjoy. When you engage in activities you like, you’re more likely to stay motivated and committed to your fitness plan. Take some time to explore different types of physical activities, such as running, swimming, dancing, hiking, cycling, or playing a sport. Experiment with various exercises and discover what brings you joy and fulfillment.

Consider your preferences, interests, and lifestyle when choosing activities. If you enjoy being outdoors, you might opt for activities like hiking or cycling. If you prefer a social environment, group fitness classes or team sports could be a great fit. The goal is to find activities that keep you engaged, excited, and eager to participate.

A well-rounded fitness journey plan includes a combination of cardio, strength training, and flexibility exercises. Each component plays a vital role in improving overall fitness, health, and functional ability.

Cardiovascular exercises, such as jogging, swimming, or cycling, elevate your heart rate and help improve cardiovascular health, endurance, and calorie burn. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week.

Strength training exercises, such as weightlifting or bodyweight exercises, help build muscle strength, improve bone density, and enhance overall body composition. Include strength training exercises at least two days a week, targeting all major muscle groups.

Flexibility exercises, such as yoga or stretching routines, improve joint mobility, muscle flexibility, and posture. Incorporate stretching exercises into your fitness plan to enhance your range of motion and reduce the risk of injuries.

Remember to start gradually and progress gradually. If you’re new to exercise or returning after a break, begin with low-intensity activities and gradually increase the duration and intensity as your fitness level improves.

To stay organized and motivated, it’s essential to design a fitness journey plan that includes a schedule and milestones. Set aside specific days and times for your workouts, treating them as non-negotiable appointments with yourself. Consistency is key, so aim for regular exercise sessions throughout the week.

Consider your personal schedule and commitments when designing your fitness plan. Find a balance that works for you, whether it’s early morning workouts, lunchtime sessions, or evening exercises. Choose a time when you’re most likely to follow through with your fitness routine and when you feel energized and focused.

Setting milestones can provide a sense of direction and accomplishment throughout your fitness journey. Break down your goals into smaller, manageable milestones that you can work towards. These could include increasing the duration or intensity of your workouts, reaching a specific weight or body composition target, or achieving a certain fitness milestone, like running a 5K race.

Track your progress regularly, celebrating each milestone you achieve. This can help you stay motivated and provide tangible evidence of your growth and improvement. Consider using a fitness tracker or journal to record your workouts, measurements, and milestones.

In conclusion, creating a fitness journey plan involves identifying enjoyable activities, incorporating a variety of exercises, and designing a schedule with milestones. Choose activities that you genuinely enjoy and that align with your preferences and lifestyle. Incorporate cardio, strength training, and flexibility exercises to improve overall fitness and health. Design a schedule that suits your routine and set realistic milestones to work towards. Remember, the key is to find a balance that is sustainable and enjoyable, making your fitness journey a positive and fulfilling experience.

Staying Motivated During Your Fitness Journey

One of the most important factors in staying motivated during your fitness journey is finding your inner motivation and purpose. This involves identifying the reasons why you want to embark on this journey and understanding the personal benefits it will bring to your life. Ask yourself what drives you and what you hope to achieve through your fitness journey.

Some common motivations for embarking on a fitness journey include improving overall health, increasing energy levels, boosting self-confidence, managing stress, or achieving specific fitness goals. Reflect on your own aspirations and values to determine what truly inspires you. By connecting with your inner motivation and purpose, you’ll have a strong foundation to stay committed even when challenges arise.

Setting rewards and incentives along the way can provide an extra boost of motivation during your fitness journey. Rewards serve as positive reinforcement for your efforts and help you stay focused on your goals. Consider setting both short-term and long-term rewards to celebrate milestones and accomplishments.

Short-term rewards can be simple and immediate, such as treating yourself to a massage, buying new workout gear, or enjoying a favorite healthy meal. These rewards act as reminders of the progress you’ve made and encourage you to continue moving forward.

Long-term rewards can be more significant and aligned with your ultimate fitness goals. For example, if your goal is to run a marathon, treat yourself to a weekend getaway after completing the race. These rewards serve as a culmination of your hard work and dedication.

Remember that rewards don’t always have to be material. Consider rewarding yourself with non-food-related treats, like a day off to relax, a movie night with friends, or a spa day. The key is to choose rewards that are meaningful to you and that reinforce the positive behaviors you’re cultivating throughout your fitness journey.

Building a support system can greatly contribute to your motivation and accountability during your fitness journey. Surrounding yourself with positive and like-minded individuals who share similar goals can provide the encouragement and support you need to stay on track.

Reach out to friends, family members, or colleagues who have an interest in fitness or who are also on their own fitness journey. Share your goals with them and ask if they would like to join you or provide support along the way. Having a workout buddy or a group of people who understand and share your challenges and successes can be incredibly motivating.

Additionally, consider joining a fitness community or finding an online support group. These communities offer a sense of belonging and can provide valuable insights, tips, and encouragement. Engaging with others who are also striving for better health and fitness can create a sense of camaraderie and inspire you to keep pushing forward.

Don’t hesitate to lean on your support system when you face obstacles or moments of doubt. They can offer guidance, celebrate your victories, and remind you of your progress. Likewise, be a source of support for others, as helping others on their fitness journey can reinforce your own commitment and sense of purpose.

In conclusion, staying motivated during your fitness journey requires finding your inner motivation and purpose, setting rewards and incentives, and seeking support from friends, family, or a fitness community. Connect with the reasons why you want to embark on this journey and use them as a source of inspiration. Set rewards and incentives to celebrate your progress and keep you motivated along the way. Surround yourself with a supportive community that understands and shares your goals. By implementing these strategies, you’ll maintain the motivation needed to stay committed and achieve long-term success in your fitness journey.

Diet and Nutrition during Your Fitness Journey

When it comes to your fitness journey, diet and nutrition play a crucial role in supporting your overall health, optimizing your physical performance, and achieving your fitness goals. A balanced and nutritious diet provides the necessary fuel, nutrients, and building blocks for your body to function optimally.

A balanced diet consists of a variety of nutrient-dense foods from different food groups, including fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods provide essential vitamins, minerals, antioxidants, and fiber that promote overall well-being and support your fitness endeavors.

To maintain a balanced diet, aim to include a wide range of colorful fruits and vegetables in your meals, as they offer an array of vitamins, minerals, and antioxidants. Incorporate whole grains like brown rice, quinoa, and whole wheat bread to provide sustained energy and fiber. Choose lean proteins such as chicken, fish, legumes, and tofu to support muscle repair and growth. Additionally, incorporate healthy fats from sources like avocados, nuts, seeds, and olive oil for their beneficial effects on heart health and nutrient absorption.

Different individuals may have different dietary preferences and requirements. It’s important to explore and find a dietary approach that aligns with your goals, preferences, and lifestyle. Some popular dietary approaches that people incorporate into their fitness journey include:

• Mediterranean Diet: This diet emphasizes whole foods, such as fruits, vegetables, whole grains, legumes, fish, and healthy fats like olive oil. It’s known for its heart-healthy benefits and is rich in antioxidants and anti-inflammatory compounds.
• Plant-Based or Vegan Diet: This diet focuses on consuming plant-based foods and excludes animal products. It emphasizes fruits, vegetables, whole grains, legumes, nuts, and seeds. It can be beneficial for those seeking a diet that is higher in fiber, lower in saturated fat, and environmentally sustainable.
• Low-Carb or Ketogenic Diet: These diets restrict carbohydrate intake and prioritize fats and proteins. They aim to shift the body into a state of ketosis, where it primarily burns fat for energy. These approaches may be suitable for some individuals, but it’s important to consult with a healthcare professional before adopting such a diet, especially if you have any underlying health conditions.
• Intuitive Eating: This approach focuses on listening to your body’s hunger and fullness cues, eating mindfully, and cultivating a positive relationship with food. It encourages honoring your cravings while also prioritizing nutrient-dense foods.

Remember, there is no one-size-fits-all approach to nutrition. What works for one person may not work for another. It’s essential to experiment, listen to your body, and find a dietary approach that supports your fitness goals while nourishing your body and promoting overall well-being.

If you find yourself unsure about the dietary aspects of your fitness journey, it can be helpful to seek guidance from a registered dietitian (RD) or a nutritionist. These professionals are trained in nutrition science and can provide personalized advice based on your specific needs, goals, and health conditions.

An RD can assess your current dietary habits, help you identify areas for improvement, and provide practical strategies for incorporating nutritious foods into your daily routine. They can also address any concerns or questions you may have regarding supplements, portion sizes, meal timing, and navigating social situations that involve food.

Working with an RD can provide you with the knowledge, support, and accountability necessary to optimize your nutrition and achieve your fitness goals in a safe and sustainable manner. They can tailor their recommendations to your unique circumstances, ensuring that your dietary choices align with your fitness journey.

In conclusion, during your fitness journey, it’s important to prioritize a balanced and nutritious diet to support your overall health and fitness goals. Aim for a variety of nutrient-dense foods from different food groups and explore different dietary approaches to find what works best for you. If you need further guidance, consider consulting with a registered dietitian or nutritionist who can provide personalized advice and support. By nourishing your body with the right foods and seeking professional guidance when needed, you’ll optimize your nutrition and enhance the benefits of your fitness journey.

Embarking on a fitness journey is a transformative and empowering experience that can positively impact your life in numerous ways. Whether you’re just beginning your journey or have been on it for a while, remember that every step you take toward a healthier lifestyle matters. Take pride in the progress you make, no matter how small, and celebrate your achievements along the way.

If you haven’t started your fitness journey yet, now is the perfect time to take that first step. Embrace the opportunity to prioritize your health, well-being, and happiness. Remember, every fitness journey is unique, and there is no right or wrong path to follow. It’s about finding what works for you and creating sustainable habits that align with your goals and values.

Your fitness journey is not just about physical transformation; it’s also about improving your mental and emotional well-being. It’s an opportunity to discover your inner strength, challenge your limits, and unlock your full potential. Embrace the journey as an opportunity for self-discovery and growth.

Throughout your fitness journey, it’s essential to practice self-compassion and kindness. Be patient with yourself and recognize that progress takes time. There will be ups and downs, setbacks and obstacles, but remember that each setback is a chance to learn, grow, and come back even stronger.

Surround yourself with a supportive network of friends, family, or like-minded individuals who share your passion for a healthier lifestyle. Seek inspiration from success stories and individuals who have overcome challenges similar to yours. Their stories can serve as a reminder that you’re not alone and that your goals are achievable with dedication and perseverance.

Lastly, remember that a fitness journey is not just a temporary phase but a lifelong commitment to your well-being. Embrace the changes you make as lasting lifestyle choices rather than quick fixes. Continually reassess your goals, set new challenges, and adapt your routines as you progress. Embrace the joy of movement, nourish your body with wholesome foods, and prioritize self-care in all aspects of your life.

Your fitness journey is an ongoing adventure, full of growth , self-discovery, and opportunities for a healthier and happier life. Embrace it with enthusiasm, dedication, and an open mind. Believe in yourself, stay committed to your goals, and never forget the incredible potential that lies within you.

As you embark on or continue your fitness journey, remember that the power to transform your life is in your hands. You have the ability to create a healthier, stronger, and more vibrant version of yourself. Embrace the journey, enjoy the process, and savor the rewards of a fitter, happier, and more fulfilling life.

Thank you for joining us on this fitness journey! We hope you found our The Ultimate Roadmap to an Empowering Fitness Journey blog insightful and inspiring. Our aim is to provide you with valuable information, expert advice, and motivational content to support you in your wellness endeavors.

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FAQs about Fitness Journey

What is a fitness journey.

A fitness journey refers to the process of adopting a healthier and more active lifestyle with the goal of improving physical fitness, overall well-being, and achieving personal fitness goals.

How do I start my fitness journey?

To start your fitness journey, begin by setting clear and realistic goals, assessing your current fitness level, and designing a fitness plan that includes a variety of exercises and activities. Start with small steps and gradually increase intensity and duration as you progress.

What are the benefits of embarking on a fitness journey?

Embarking on a fitness journey offers numerous benefits, including improved cardiovascular health, increased strength and endurance, weight management, stress reduction, enhanced mood, and mental well-being, increased energy levels, and reduced risk of chronic diseases.

How long does a fitness journey usually take?

The duration of a fitness journey varies for each individual and depends on factors such as starting fitness level, goals, consistency, and dedication. It is important to view fitness as a lifelong journey rather than a short-term endeavor, as maintaining a healthy lifestyle is a continuous process.

What should I include in my fitness journey plan?

Your fitness journey plan should include a combination of cardiovascular exercises, strength training, flexibility exercises, and adequate rest and recovery. It should be tailored to your goals, preferences, and fitness level. It is also important to incorporate proper nutrition and hydration into your plan.

How do I stay motivated during my fitness journey?

To stay motivated, set specific and realistic goals, track your progress, celebrate achievements, find activities you enjoy, vary your workouts, seek support from friends or a fitness community, reward yourself for milestones, and remind yourself of the benefits and positive changes that come with a consistent fitness routine.

What are some common challenges people face during their fitness journey?

Some common challenges during a fitness journey include lack of motivation, time constraints, plateaus in progress, dealing with injuries or setbacks, balancing fitness with other responsibilities, and overcoming self-doubt or negative thoughts. It is important to stay resilient, adapt to challenges, and seek support when needed.

Can I embark on a fitness journey without a gym membership?

Absolutely! A fitness journey can be pursued without a gym membership. There are numerous options for home workouts, outdoor activities, bodyweight exercises, and fitness classes or programs available online. It's important to find activities that suit your preferences and fit your lifestyle.

What are some effective exercises for a fitness journey?

Effective exercises for a fitness journey include activities such as running, walking, cycling, swimming, strength training with weights or resistance bands, yoga, Pilates, HIIT (High-Intensity Interval Training), and functional training exercises that engage multiple muscle groups. Choose exercises that align with your goals and preferences.

How can I track my progress during my fitness journey?

You can track your progress by keeping a fitness journal, recording workout sessions, tracking measurements, monitoring changes in weight or body composition, using fitness apps or wearable devices, and assessing improvements in endurance, strength, flexibility, or performance. Regularly review your progress to stay motivated and make necessary adjustments to your fitness plan.

Meet Pradeep Singh, your go-to guide for all things fitness, health, and motivation. With over 7 years in the field, Pradeep brings a blend of expertise and real-world experience to his writing. From workout tips to healthy living insights, he simplifies complex topics, making fitness accessible for everyone. His authentic approach and genuine passion aim to inspire and support your wellness journey. Get ready to embark on a path to a healthier lifestyle with Pradeep as your trusted companion and motivator.

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The Ultimate Guide To Staying Motivated On Your Fitness Journey

Embarking on a fitness journey is a transformative experience that promises a healthier, happier, and more vibrant version of yourself. However, staying motivated throughout this journey can often be a daunting task. There are days when fatigue sets in, self-doubt creeps in, and the allure of skipping a workout becomes tempting. Not to mention that distractions can come from anywhere that could disrupt you from resuming your daily fitness routine.

Thankfully, there are certain strategies and techniques you can do to keep your motivation soaring high and stick to your fitness journey. So, keep reading and get ready to unlock your full potential and discover the secrets to staying motivated as you embark on the transformative path toward a healthier and fitter you.

• Set Realistic Goals 

One of the challenges of regular exercise is easily losing focus in such a short time. This can happen when you start a fitness routine without any goal in mind. Exercising without any objective can make it easy for you to lose focus since you don’t have any clear direction or purpose. It’ll also be harder for you to track your progress and see any results when you don’t have any goal.

Thus, before starting your fitness journey, ensure to set realistic goals first. Define both short-term and long-term objectives and break down your goals into smaller milestones. Furthermore, don’t forget to celebrate these smaller victories to keep you motivated and reinforce your progress. Remember, the success of your fitness routine is in the journey, not in the results.

• Find Your ‘Why’ 

Understanding your personal motivation is vital to sustaining your fitness journey. Reflect on why you started in the first place. Whether to improve your health, boost self-confidence, or enhance your overall well-being, remind yourself of these reasons regularly. Your ‘why’ will be a powerful driving force to keep you on track when motivation wanes.

• Create A Routine 

Creating a routine is a powerful strategy that can significantly contribute to your motivation and success in achieving your fitness goals. The routine will provide structure, organization, and consistency, helping you overcome obstacles and stay focused on your fitness journey.

Create a regular workout schedule that syncs with your daily routine and ensure to stick to them. A routine teaches consistency, consistency breeds discipline, and discipline fuels motivation. Make exercise a non-negotiable part of daily life, like brushing your teeth. The more it becomes a practice, the easier it will be to stay motivated.

• Find Accountability  

Some people find it hard to stay motivated in their fitness routine when they’re alone or don’t have anyone to share the goal with. To keep you focused and committed to your routine, you can enlist the support of a workout buddy or join a fitness community. Sharing your journey with others creates a sense of accountability and camaraderie.

Having someone to lean on during challenging times can also be incredibly motivating. Consider finding a workout partner, hiring a personal trainer, or joining fitness classes to stay connected and inspired.

• Embrace Variety 

Sooner or later, your fitness routine can become monotonous, leading to a loss of motivation. Spice up your fitness routine by incorporating various exercises, like strength training, cardio, yoga, or outdoor activities. Exploring new workouts not only challenges your body but also keeps your mind engaged and excited about your fitness journey.

• Track Your Progress 

Tracking your progress is crucial in staying motivated on your fitness journey. So, document your achievements, whether it’s inches lost, pounds shed, or strength gained, as these details provide tangible evidence of your hard work. You can use a fitness journal, mobile app, or wearable fitness tracker to monitor your progress, steps, and even heart rate with the new technologies like Fitbit HRV accuracy , these tools provide valuable insights into your fitness journey . Seeing how far you’ve come can reignite your motivation during challenging times.

• Reward Yourself  

Celebrate your milestones and achievements with rewards. Treat yourself to something you enjoy, like a massage, a new workout outfit, or a day off from your regular routine. Rewards act as positive reinforcement, making your fitness journey more enjoyable and satisfying. However, do remember that rewards are a tool to motivate and celebrate your progress. They should be used strategically and in a way that supports your long-term goals. Avoid using ‘rewards’ as an excuse to return to your unhealthy habits.

• Practice Self-Care 

Taking care of yourself holistically is essential for maintaining motivation. Prioritize rest, sleep, and proper nutrition. Treat yourself with kindness and listen to your body’s needs. Nurturing your physical and mental well-being will optimize your energy levels and overall motivation.

The Bottom Line 

Staying motivated on your fitness journey is a lifelong process. By setting realistic goals, finding your why, establishing a routine, seeking accountability, embracing variety, tracking your progress, rewarding yourself, and practicing self-care, you’ll be equipped with the tools to maintain your motivation and achieve lasting success. Remember, the most important step is to start, and with unwavering motivation, you’ll soar to new heights on your fitness journey.

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My PWR Journey

I wasn't always as fit, healthy and physcially strong as I am today. It was by caring for my body through exercise that I discovered how powerful a tool fitness is — and why I chose to become a personal trainer so I could share this insight with women everywhere. 

Fitness empowers me every day

Through moving my body, I learned, bit by bit, how valuable and important my health was. As I cared for my body I learned that I was worthy of self-love — and I became inspired to share my experience with you. Here's a glimpse into my story. 

My fitness journey began at home

I began my fitness journey and my path to self empowerment at home. It was at home, before joining social media and in the midst of some of my most painful and private struggles, that I found my passion for fitness and my intrinsic calling to help all women unlearn their own toxic beliefs and find their truth — by empowering themselves through fitness. This first year of my fitness journey was intensely personal. The small space between the wall and the sofa in our basement apartment, just wide enough to fit my borrowed yoga mat, became my sanctuary. In that space I cried. I sweat. I faced deep fears and deep rooted negativity towards my body. Slowly, through challenging and caring for myself, I learned to look at myself differently — POSITIVELY. In that first year, working out at home in that small space, I quit, again and again and again because motivation wore off and the road seemed too long and the changes I longed for too big. 

The birth of my son changed my attitude to fitness and health

My entire adult life, until the birth of my son, Anderson, I had a sedentary lifestyle. I ate a lot of fast food and drank a lot of soda.

I thought “healthy” eating meant severe calorie restriction or going on extreme fad diets, and viewed exercise as the ultimate chore — I simply had no understanding of fitness or nutrition.

I gave birth to Anderson when I was 24, and as incredible and magical as motherhood is, I found myself in a very dark place. I was so grateful for my beautiful and healthy baby boy, but at the same time, I was drowning in anxiety, insecurity, body dysmorphia, and self-doubt.

At my two-month check-up, I knew things weren’t right. I burst into tears as I filled out the survey to assess my mental health. I definitely had postnatal anxiety.

I discovered that exercise could benefit my mental health

My midwife suggested that introducing daily exercise could help to improve my overall wellbeing. It seemed too simple to be true, but I was willing to try it. 

This appointment marked the beginning of my fitness journey. Step by step, I unlearned some of the toxic beliefs that I had held. Instead of using exercise as a punishment to change a body I didn't beleive was good enough, I began to use exercise as a tool to care for and strengthen my body. 

Each time I gave up, my anxiety and baby boy stood as constant reminders of WHY I started my fitness journey in the first place. So I got up. There, in the privacy of my home, day by day, workout by workout, set by set, rep by rep, I unlearned the painful narratives about fitness that I had subscribed to my whole life and uncovered TRUTH.

Fitness is not about aesthetics. It is about health. Exercise is not a punishment to change my body. It is a tool to care for and strengthen it. I am not broken, weak, ugly, or unworthy. I am capable. I am strong. I am powerful. I am enough.

I made small, sustainable changes

At first, I simply exercised by walking around the neighborhood. Shortly after, I started to work out at home, incorporating body-weighted resistance sessions into my routine. I was extremely discouraged to find I could not do a single push-up or sit-up. 

I struggled and stopped so many times, and felt weak and utterly overwhelmed. It was in those moments — there in our small basement apartment; sitting, feeling discouraged, on my borrowed yoga mat — that my self-acceptance began. 

I met myself RIGHT where I was — physically and mentally — and I accepted myself and my body completely.   

Rather than looking at the big picture and becoming overwhelmed, I learned to make one small change  and to stick with it until it become routine. Once that change was in place, I chose the next one.  

The more I cared for my body, the more I began to love myself and believe I was worth caring for.

I decided to say 'screw the scale'

In the beginning, I would weigh myself every morning and obsess over the number I saw. I allowed the number on the scale to impact my mood and even dictate my perceived worth. 

I set a goal weight for myself — a number (based on NOTHING) that I thought I would make me happy. I now know that this number is not healthy for my frame or height, but I did reach it. 

As I continued to progress my fitness, I began weighing myself less frequently. However, my weight began to increase. One day I was particularly upset — I began to cry and expressed my frustration to my husband. I told him I felt better than ever and that I didn’t understand why my efforts to be healthy were no longer working.

He gave me a much needed reality check. I was stronger than I’d ever been and I felt better than I ever had. My clothes fit better and most importantly, I was HEALTHIER mentally, emotionally, and physically. 

I decided to say  screw the scale . I stopped weighing myself all together and began to focus on measuring progress by how I felt inside instead. 

I became a personal trainer to share my love of fitness

As I continued my personal journey to empowerment, I studied to become a personal trainer and eventually launched my own  PWR program through SWEAT. This was something I could never have imagined when I first started! 

PWR is a hypertrophy-based weight-training program with proven training techniques and exercises. I took my favorite aspects of weight training, incorporated some plyometrics, stability and body-weight work and combined them to create a science-based program. It’s designed to help women achieve the best results possible in the shortest amount of time. 

I also launched a specific PWR Post-pregnancy program for moms, to help women heal their bodies post-pregnancy, regain their inner strength and build confidence. My personal journey began postpartum and I knew there was a massive need for a program to help moms ease themselves back into exercise, while taking into consideration the many changes their body has just gone through. 

Finally, I released my PWR At Home program in 2019. I wanted to ensure women who don’t have access to a gym, or prefer to work out in the privacy of their own homes, can still workout using the program. 

My PWR community inspires me

One of the most rewarding aspects of my journey has been to witness the community of amazing women supporting one another through my PWR programs. I can truly say I’ve poured my heart into my work and it makes me so happy to see women from all over the world making healthy changes in their lives.  

I want women to know the number on the scale cannot measure health or happiness. You have to look after yourself physically, mentally and emotionally . You don’t need hours in a gym or extreme diets. Simply live an active life and make a conscious effort to make your internal dialogue a positive one. It is never too late and you are never too old to change your life. Fitness can, and should be, an incredible tool for self-empowerment. 

Weight-training can be for everyone

Exercise should never be a chore. This means that you have to find an exercise style you enjoy and look forward to doing. For me, that is PWR style weight-training . 

Whether you're a beginner, or more advanced, weight training is a fantastic option. Personally, not only do I love the physical side and the results achieved, but I also love how this kind of training empowers me from the inside out and helps me to develop self-confidence. 

I’ve never been as muscular as I am now, and I’ve also never felt as confident, comfortable and feminine. Every day, I’m empowered by the hard work, principles and discipline I practice.

Fitness is a powerful tool to magnify gratitude

Fitness can change how you feel on a daily basis. Through fitness, you can cultivate gratitude  for your body, your health and every aspect of your life. I want women to finish each of my workouts feeling powerful, strong and full of appreciation for what their body can do. 

Weight training is not necessarily just about gaining strength. It's about discovering just how strong you are and what your body can do. It's about finding out what you can achieve if you choose to believe in yourself. 

By caring for your body, you can learn to love yourself 

I hope that this insight into my fitness journey so far can encourage you to start your own fitness journey.

Whether you choose to train at home, in the gym, or outdoors, I encourage you to begin to move your body. 

Try out different training styles to find a workout plan that you can stick with  — and be sure to share your journey with those around you! You never know who you might inspire to uncover their own inner power. 

* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

How To Empower Yourself Through Fitness

Weight Training For Women

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6 Things I’ve Learned On My Fitness Journey

My fitness journey began during my university days, back in 2015, when I fell in love with home workouts. Since then, my fitness journey has taken on new paths, and somewhere along the way, I’ve learnt a lot about myself as a person. I’ve had successes, I’ve had failures and I’ve had a lot of lessons to learn from, that’s for sure.

In this blog post, I share with you all 6 things I’ve learned on my fitness journey so far. If you’re just starting out, or need a little bit of a helping hand, then perhaps you’ll find this post helpful in finding your own success in your personal fitness journey.

1. Fitness isn’t one size fits all

No matter what the latest fitness trend is, fitness doesn’t fit all. Over the years, I’ve gone from working out in the comfort of my living room to deadlifting 110kg during a CrossFit class, and along the way I’ve slowly come to realise that it takes months, if not years, to figure out what your passion is when it comes to fitness.

I always say that whatever keeps you coming back for more is what will work for you in the long run. Figure out what is best for YOU. What are your goals? What do you enjoy? What workouts motivate you? Do you prefer yoga or lifting weights? It’s important to ignore the trends and the workouts your favourite influencers do, and instead focus on yourself. There really is no one-size-fits-all when it comes to fitness, so get out there, experiment and find what makes you tick. Nowadays, I love a mix of everything: yoga, running, weight lifting & swimming.

2. Rest is a part of training

I learned the hard way that rest is just as important as your workouts. It’s so incredibly important to allow your body to rest so it can recover and grow, and most importantly, so you can utilise your training! Thinking about it now, I used to feel somewhat proud of myself for going weeks without taking a rest day, but now I couldn’t think of anything more damaging!

I often speak about the importance of rest days on my IG page , especially as I’ve had to help support my body with imbalanced hormones over the past year, so for me, rest is just as important as what I do in the gym. I can happily say that I now work out 3x a week while synching my hormones to my menstrual cycle to help support my body further!

3. Your fitness journey will change over time (and that’s ok)

I think as humans we often fear change, especially when it comes to what we already know, but over the years you’ll find that your workouts will change, especially as you go through different phases in your life. When I first started working out I worked out from home following a guide that mostly consisted of cardio 5x a week. Since then I’ve tried my hand at CrossFit , running almost half a marathon , yoga and I’ve even got back into swimming .

It’s safe to say my fitness journey has certainly changed over the years and what I’ve realised most along the way is to fully embrace the change. Because whatever I did at that moment in time, I did it because I enjoyed it. And when things started to shift again, it’s because I needed a boost of motivation or a change of scene (and that’s ok).

4. Too much of a good thing can be bad

I suppose this ‘lesson’ comes from my heart as it’s one of my biggest regrets in my fitness journey. I’ve been battling with imbalanced hormones for almost 3 years now, which were caused by overtraining, under-fuelling & not allowing my body the rest it truly deserves. While exercise can be extremely beneficial to our health, it’s also a stress to the body and just like anything, too much of a good thing can still be bad for you.

Over-exercising can increase cortisol levels and too much cortisol can wreak havoc on the body, including imbalanced hormones, poor sleep & mental health issues. Don’t make the same mistakes I did. Fuel well, maintain a healthy relationship with exercise, prioritise sleep, listen to your body & take enough rest days. Signs of overtraining include poor sleep (waking up in the middle of the night), increased PMS, little to no progress with your workouts, mood swings, period issues, weight gain, water retention, bloating, and more.

5. It’s not about the calories you burn

I used to get so hung up about the calories I burnt at the end of my workout that I often chose the most intense workout just so I could feel like I really smashed an intense workout (I know, I know, you don’t need to tell me). Now, I’ve learned to ignore the number because I’ve finally learned that the real importance is how you feel after a workout – not the silly little score at the end of a workout.

Focusing on what really makes me feel good in the gym (or wherever I am), has actually really helped me progress well throughout my fitness journey. It’s allowed me to find my true passions, whereas before, I would have ignored exercises like yoga or mobility work because they ‘simply didn’t burn enough calories’. Although, let me just say that yoga can burn a heck load of calories! That stuff is sweatyyy!

Luckily, I’m in a really good mindset with exercise now, and depending on how I feel on the day, I’ll choose whatever exercise my mind and body craves that day – not how much it’ll burn. Love that for me.

6. Health > fitness

I’ve left the most important one till last. It’s taken me a long time to prioritise my health before my gym goals, but I’m at a point in my life where if I don’t feel good or haven’t slept well the night before, I won’t workout. Period.

I’ve learned along the years that while fitness can feel like it’s doing wonders for my body, it can in fact be doing the opposite.

Nowadays, whenever I find myself lacking in motivation (yes, really), I ask myself how I’ve been treating my body…

Am I sleeping ok? Or am I waking up throughout the night?

Am I consuming too much social media?

How’s my anxiety doing?

Do I feel tired?

Did I get more than 7 hours sleep last night? If not, does my body REALLY need to go to the gym?

What was my recent period like? Was it later or earlier than ususal? (note: those on the pill will find it harder to track as you’re experiencing a fake period).

The days when I start feeling unmotivated, stressed and fatigued, I no longer see the gym as a priority. Instead, my health HAS to come first. So many of us view fitness as a key priority when it comes to our health, but actually, if you’re running on 5 hours sleep 6x a week, then you’ll probably best off sacking your 5.30am workout for some much needed zzzzzzz and taking things easy.

What do you think? I’d love to know what you’ve learned during your fitness journey in the comments below. Come and say hi!

Gym+Coffee Haul 2021 / Athleisure Outfits / Honest Review

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It defintiely ebbs and flows and you have to go with it. Rest is a good one too – although not too much rest!!!

The blog is fantastic!! Fitness is defined as any physical activity that promotes and maintains the health of the body’s various systems. Health, on the other hand, comprises all of the body’s systems like gummies, and can only be obtained via a healthy lifestyle. Thank you for sharing this useful content with us! – Nidra Nutrition https://www.nidranutrition.com

[…] a fitness journey can be daunting, but with the right mindset, it can be an enjoyable and empowering experience. Here are some tips to help you get […]

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How to Start a Fitness Journal: Tips, Templates, and Prompts

• April 14, 2023

Home » Day One Blog » How to Start a Fitness Journal: Tips, Templates, and Prompts

Keeping a fitness journal is a great way to stay motivated, track your progress, and achieve your fitness goals. By recording your workouts, meals, and other relevant information, you can identify patterns, track your progress over time, and adjust your approach to optimize your results. A fitness journal can also serve as a source of inspiration and accountability, helping you stay committed to your goals even when the going gets tough. Whether you’re aiming to lose weight, build muscle, or simply maintain a healthy lifestyle, a fitness journal can be an invaluable tool for achieving your goals and feeling your best.

But what exactly is a fitness journal, and how can it help you on your fitness journey? In this post, we’ll explore the benefits of fitness journaling and how it can help you achieve your goals. We’ll offer ideas for what to include in your fitness journal, a fitness journal template to make tracking easy, and prompts to help you reflect on your progress and adjust your approach. Whether you’re just starting out or looking to take your fitness to the next level, this post is designed to help you make the most out of your fitness journal.

What is a Fitness Journal?

A fitness journal is a type of journal used to record and reflect on your fitness journey. This type of journal offers a place where you can write down the details of your workouts, including the exercises, sets, reps, and weights that you lifted. A fitness journal is also used to note any associated thoughts or emotions during or after a workout.

The goal of keeping a fitness journal is to stay motivated, track your progress, and achieve your fitness goals. By recording your workouts, meals, and other relevant information, you can identify patterns, track your progress over time, and adjust your approach to optimize your results. Additionally, a fitness journal can serve as a source of inspiration and accountability, helping you stay committed to your goals even when the going gets tough. Whether you’re aiming to lose weight, build muscle, or simply maintain a healthy lifestyle, a fitness journal can be an invaluable tool for achieving your goals and feeling your best.

Fitness Journal vs Fitness Tracker: What’s the Difference?

Keeping a fitness journal and using a fitness tracker are two different approaches to monitoring your fitness journey.

A fitness journal is a written record of your workouts, including the exercises you did, the number of sets and reps, the weight you lifted, and any other notes or observations about your physical and emotional state during the workout. It’s a way to track your progress over time, identify areas that need improvement, and set goals for future workouts. A fitness journal allows you to reflect on your workout experience and gain insights into your progress that a fitness tracker may not provide.

On the other hand, a fitness tracke r is an electronic device or app that uses sensors to track your physical activity and record data such as the number of steps taken, calories burned, heart rate, and distance traveled. Fitness trackers provide real-time data and allow you to monitor your progress throughout the day, as well as set and track goals. They can be helpful in motivating you to stay active and achieve your fitness goals by providing instant feedback on your progress.

While both approaches have their benefits, a fitness journal can provide a more comprehensive and personalized record of your fitness journey, while a fitness tracker can provide real-time feedback and motivation. Many people choose to integrate both approaches, adding fitness journal data into their fitness journal.

Why Keep a Fitness Journal? 8 Reasons

Keeping a fitness journal can be beneficial in several ways. Here are a few reasons why you might want to consider starting a fitness journal:

1. Keep yourself accountable.

A fitness journal can help keep you accountable to your goals by providing a tangible record of your progress and reminding you of your commitments. By holding yourself accountable to the commitments you make in your journal, you can build a sense of discipline and dedication to your fitness journey. In fact, journaling goals can increase your likelihood of success by 42%!

2. Log your workouts.

One of the primary benefits of keeping a fitness journal is being able to log your workouts. By recording your exercises, sets, reps, and weights, you can easily track your progress and see improvements over time. This can be especially helpful when trying to break through plateaus or when changing up your workout routine. Additionally, having a record of your workouts can help you stay consistent and focused, as you can look back and see how far you’ve come and what you’ve accomplished.

3. Stay motivated.

Staying motivated is crucial to maintaining a consistent fitness routine and achieving your goals. Keeping a fitness journal can be a powerful tool for staying motivated, as it allows you to see your progress over time and celebrate your successes. When you see improvements in your strength, endurance, or flexibility, it can give you a sense of accomplishment and inspire you to continue pushing yourself. By staying motivated, you can continue to make progress towards your fitness goals and build a sustainable and fulfilling fitness routine.

4. Identify patterns.

A fitness journal can help you identify patterns in your workouts and eating habits, such as which exercises are most effective for you, what times of day you have the most energy, or which foods make you feel the best. Keeping a fitness journal can also help you spot patterns about when you are more likely to skip a workout or make unhealthy choices, and take action to avoid these pitfalls in the future.

5. Track your progress.

Tracking your progress is an essential aspect of keeping a fitness journal, as it allows you to see the results of your hard work and stay motivated. By recording your workout times, weights lifted, and other metrics, you can monitor your progress towards your fitness goals and adjust your routine as needed to continue challenging yourself. Seeing progress over time can also help you stay motivated on days when you feel less inspired or when you hit a plateau.

6. Adjust your approach.

Tracking your workouts, nutrition, and goals in a fitness journal can help you identify patterns and trends in your progress, allowing you to adjust your approach and optimize your results. By recording what works and what doesn’t work for you, you can make informed decisions about how to adjust your routine to better meet your needs and goals. For example, if you notice that you consistently struggle to fit in workouts on certain days of the week, you can adjust your schedule to make those days your rest days instead. If you notice that certain exercises or types of workouts leave you feeling particularly energized, you can prioritize those in your routine. By being flexible and willing to adjust your approach, you can stay on track and achieve optimal results.

6. Set goals.

A fitness journal can help you set and achieve specific fitness goals by breaking them down into smaller, measurable steps and tracking your progress towards each one. With a fitness journal, you can set specific, achievable goals and break them down into smaller, measurable steps that you can track over time. For example, if your goal is to run a 5k, you can set a series of smaller goals, such as running for 10 minutes without stopping, then 20 minutes, and so on, until you reach your ultimate goal. By tracking your progress towards each goal in your fitness journal, you can stay motivated and celebrate each milestone along the way.

7. Deepen self-awareness.

Deepening self-awareness is an important benefit of keeping a fitness journal. By regularly reflecting on your thoughts, emotions, and behaviors related to your fitness journey, you can gain insight into your habits, tendencies, and motivations. This can help you identify patterns, both positive and negative, in your approach to fitness and make more informed decisions about your health and wellness. For example, if you notice that you consistently feel stressed or anxious before a workout, you can explore strategies to reduce your stress levels and improve your mindset. By becoming more self-aware of your needs and preferences, you can create a more personalized and fulfilling fitness routine that supports your overall well-being.

8. Go deeper than stats.

While a fitness tracker can provide lots of data related to your workouts, performance, and health, it doesn’t provide insights into the emotional and mental aspects of your fitness journey. Keeping a fitness journal allows you to go deeper than just the stats and record how you feel during and after your workouts. Fitness journals provide an opportunity to document your progress, set goals, and reflect on your fitness journey holistically. A fitness journal can help you identify patterns, celebrate successes, and recognize areas that need improvement. It can also be a therapeutic tool for managing stress and anxiety, and can help you stay motivated and focused on achieving your fitness goals in a sustainable way.

Fitness Journal Ideas & Tips

If you’re new to fitness journaling, you might need a few ideas for how to get started. Here are ten ideas for creating and maintaining a fitness journal:

1. Keep your fitness journal in an easy-to-access location.

Keep your fitness journal somewhere that is easily accessible and visible to you, such as in your gym bag. Having your fitness journal easily accessible can also serve as a reminder to track your progress and keep up with your fitness goals. Using a journal app like Day One can help you keep your journal on your phone, so you can update it on the go and never miss recording a workout.

2. Write in your fitness journal immediately after your workout.

Try to write in your fitness journal as soon as possible after your workout while the details are fresh in your mind. This will ensure that you record accurate information about your workout, including the exercises you did, the number of sets and reps, and any modifications or challenges you faced. Writing immediately after your workout also helps you reflect on your performance, track your progress, and set goals for future workouts.

3. Write your entries in the present tense.

Write about your workouts as if you are currently experiencing them. This can help you to remember the details more clearly. Writing in the present tense can also help you stay engaged in the moment and focus on your form, breathing, and overall experience during the workout. This can also make your fitness journal more exciting to read, as it can feel like you’re reliving the workout each time you review your journal.

Here are some examples of fitness journaling in the present tense:

• “I am currently on my second set of squats, feeling my glutes and quads engage with each rep.”
• “As I inhale, I feel my chest expand and my shoulders relax. With each exhale, I focus on pushing through the resistance of the weight.”
• “My heart rate is increasing as I pick up the pace on the treadmill. The sweat on my forehead and the sound of my breath remind me that I am pushing myself towards my goals.”
• “My muscles are burning as I hold the plank position, but I am determined to keep my form strong and hold it for another 10 seconds.”
• “As I stretch my hamstrings, I feel the tension release, and I take a moment to appreciate the work I put in during my workout.”

4. Include specific details.

Record the details of your workout, such as the exercises you did, the number of reps and sets, the weight you lifted, and the duration of your workout. Adding specific details to your fitness journal not only helps you track your progress but also provides a reference point for future workouts. You can use this information to challenge yourself by increasing the weight or the number of reps and sets you perform. Be sure to note how you felt during the workout, such as any discomfort or pain, as this can help you identify areas that need improvement.

5. Note your physical and emotional state.

Include any physical sensations or emotions you experienced during your workout. This can help you to identify any areas of improvement or any patterns in your performance. Noting your physical and emotional state during your workout provides insight into your overall wellbeing and can help you understand the factors that affect your performance. For example, if you consistently feel fatigued during your workouts, it may be a sign that you need to adjust your sleep or nutrition habits. On the other hand, if you feel energized and motivated, you can replicate those conditions for future workouts. Being mindful of your physical and emotional state can also help you recognize when you need to take a break or adjust your workout routine to avoid injury or burnout.

6. Take a photo.

Taking a photo can be a great way to visually document your progress and see how far you’ve come in your fitness journey. Whether it’s a photo of your before and after transformation, a snapshot of a challenging workout, or a beautiful outdoor setting where you enjoy exercising, adding a photo to your fitness journal can bring your entries to life and make them more engaging to revisit. You can also use photos to track your progress in a specific area, such as yoga poses or weightlifting form, or to capture the emotions and experiences associated with your fitness journey. Adding a photo to your fitness journal can help you celebrate your successes, stay motivated, and build a sense of pride and accomplishment in your hard work.

7. Include motivational quotes or affirmations.

In addition to tracking physical progress, you can also use your fitness journal to write down motivational quotes or affirmations . Whether it’s a quote from a favorite athlete or fitness influencer, or a personal mantra that resonates with you, having a positive message to refer to can help you stay motivated and inspired. You can also use your fitness journal to write down your own affirmations or goals in a positive, present-tense format, such as “I am strong and capable” or “I am committed to my fitness journey.”

8. Keep track of progress.

Record your progress over time, such as improvements in strength, endurance, and flexibility. This can help you to stay motivated and focused on your fitness goals. Tracking your progress is an essential part of keeping a fitness journal as it helps you monitor your improvements and celebrate your successes. Keeping track of your progress can also help you identify areas that need improvement and adjust your workouts accordingly. You can use your fitness journal to set measurable goals, such as lifting a certain weight or running a certain distance, and track your progress towards those goals over time.

9. Keep ideas for future workouts.

Switching up a fitness routine has benefits for both physical and mental health. Use your fitness journal as a place to log ideas for future workouts, such as new exercises or workout routines to try. This can help you stay motivated and excited about your fitness journey, as well as challenge your body in new ways. Keeping a record of your ideas can also help you plan your workouts in advance and make the most out of your time at the gym or at home. Remember to be open to new ideas and don’t be afraid to step out of your comfort zone and try something new.

10. Take the time to review your fitness journal entries over time.

Reviewing your fitness journal entries over time is an essential part of keeping a fitness journal. Regularly revisiting your entries can help you identify patterns, track your progress, and celebrate your successes. It’s also an opportunity to reflect on your fitness journey and assess your goals and progress towards achieving them. Consider setting aside time each week or month to review your entries, and use this time to adjust your workout routine as needed or set new goals. Remember that the insights gained from reviewing your journal can help you stay motivated and focused on achieving your fitness goals.

Free Fitness Journal Templates

Having an example fitness journal template can be a great way to get started as you begin journaling. These example fitness journal templates offer several questions to help guide your entry and gives you a repeatable structure to follow, but don’t be afraid to make it your own.

By starting with a fitness journal template, you can develop a consistent journaling habit and explore different prompts and questions that can help you stay motivated and engaged in your fitness journey. You can always adjust the format, add or remove sections, and personalize the questions to fit your unique fitness goals and journey.

Guided Fitness Journal Template

This fitness journal template has sections to describe your workout, log the duration, add notes, and document goals.

Fitness Journal Template with Workout Tracker

This fitness journal template has includes a section to track different types of workouts, along with notes, and reflections.

20 Fitness Journal Prompts

As you record your fitness journey in your fitness journal, having a set of journal prompts can be helpful to guide your entries and give structure to your writing. These fitness journal prompts can help you explore different aspects of your fitness journey and gain deeper insights into your motivations, challenges, and successes.

Here are several fitness journal prompts to try:

• What motivated me to start my fitness journey?
• What are my specific fitness goals?
• What have been some of my favorite exercises or workouts? Why?
• What workouts do I not enjoy? Why?
• How do I usually feel during and after my workouts, both physically and emotionally?
• What have been my biggest challenges in my fitness journey so far?
• What motivates me to push through a tough workout, and how can I tap into that motivation more often?
• How have I progressed in my strength, endurance, and flexibility since I started my fitness journey?
• How do I plan to challenge myself in my next workout?
• What is my self-talk like during my workouts? How does it affect my performance?
• How do my workouts impact my stress levels?
• How has my fitness journey impacted other areas of my life, such as my mental health, relationships, or career?
• What role does rest and recovery play in my fitness journey, and how do I prioritize it?
• What are the best ways for me to maintain my fitness routine while traveling or during busy periods of my life?
• How do I adjust my workout routine to accommodate changes in my schedule or lifestyle?
• How do I incorporate mindfulness, meditation, or relaxing into my recovery practices?
• What are some non-physical benefits I have noticed from my fitness journey, such as improved mood or better sleep?
• What is my favorite post-workout snack or meal, and how does it fuel my body?
• How do I measure progress beyond just the numbers, such as feeling more confident or energized throughout the day?
• How can I celebrate my fitness achievements and successes, no matter how small they may seem?

How to Use Day One as a Fitness Journal App

Using a fitness journal app can be a convenient way to track your workouts. Rather than using paper or a physical notebook, you record your fitness in an app installed on your mobile device or laptop.

The Day One app can be used as a fitness journal app. You can download Day One here for your iOS, Macbook, or Android device.

Here are a few ways to use Day One as a fitness journal app:

1. Create a separate journal for your fitness journal.

Day One allows you to create separate journals (a Premium feature). Having a separate journal for your fitness journal allows you to keep your fitness journal entries separate from your primary journal, or journals you keep for other purposes, like your gratitude journal , mood journal , or dream journal .

2. Use a fitness journal template.

Use a fitness journal template and open it in your Day One journal. You can also copy and paste the fitness journal template example entry into a new journal template that you can reuse every time you record a workout

3. Add tags to your fitness journal entries.

By adding relevant tags to your fitness journal entries, such as the type of workout, the focus area, or your emotional state, you can quickly and easily search for specific information when you need it. This can be especially helpful if you have a specific question or want to review your progress in a certain area. Additionally, tagging your entries can help you identify patterns and trends over time, such as which types of workouts or activities you enjoy the most or which days of the week you are most consistent with your routine.

4. Add a photo.

Take a selfie, document your form and technique during exercises, or capture the equipment and settings where you did the workout.

6. Look at your fitness frequency with Calendar View.

Looking at your fitness frequency with Calendar view can help you identify any gaps or inconsistencies in your workout routine. By visually tracking your workouts over time, you can see if you are consistently meeting your fitness goals or if you need to make adjustments to your schedule or approach. Additionally, Calendar view can help you celebrate your successes and see how far you’ve come in your fitness journey. By using Day One’s Calendar view in conjunction with your fitness journal entries, you can gain a comprehensive understanding of your progress and use this information to continue improving and achieving your fitness goals.

7. Add fitness tracker integrations to your Day One journal with IFTTT.

Day One integrates with Apple Health for step counts and “Mindful Minutes,” but you can also add more integrations with your fitness tracker devices into your Day One fitness journal.

Check out some of the workflows and Applets with IFTTT’s Day One Integration , including:

• Strava Rides and Runs saved to Day One
• Fitbit daily activity summary saved to Day One

Wrapping Up: Fitness Journaling for Achieving Your Fitness Goals

A fitness journal can be your ally to help you achieve your fitness goals. By tracking your workouts, progress, and reflections, you can gain valuable insights into your fitness journey and identify patterns and trends that can help you make informed decisions about your health and wellness. Reviewing your fitness journal regularly can also help you stay motivated and celebrate your successes along the way. By using your fitness journal as a reflective and goal-setting tool, you can create a personalized and effective fitness routine that supports your overall well-being. Happy journaling!

Start a Fitness Journal in the Day One Journal App

The Day One journaling app makes it easy to build and maintain a daily journaling habit, including keeping a fitness journal. Daily journaling writing prompts , reminders , and journaling streaks are designed to help keep you motivated and consistently journaling.

About the Author

Kristen Webb Wright is the author of three books on journaling, including The Transformation Year , a year-long series of daily journal prompts. With a passion for writing and self-reflection, Kristen uses her experience with journaling to help others discover the benefits of documenting their thoughts, feelings, and experiences. In her role at Day One, she helps to promote the power of journaling so people from all walks of life can experience the transformative power of journaling.

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My Fitness Journey: The Complete Guide to Training, Nutrition and Recovery

“A man too busy to take care of his health is like a mechanic too busy to take care of his tools.”

Before we begin, let’s replace a few words in your “fitness” vocabulary:

• Replace TRANSFORMATION with JOURNEY
• Replace EXERCISE with TRAINING
• Replace DIET with NUTRITION
• Replace REST with RECOVERY

If you already have the right words in your vocabulary, you will find much more value reading the rest of this article.

If not, you will always be stuck in the loop of trying to go on and off diet plans and workout programs just like I did before.

That said, let’s get started.

Table of Contents

THE MINDSET

Before we start our fitness journey, we must walk the path in our heads.

Every journey starts in your mind.

It is said that You must win the war in your head before actually going to war.

So what’s the right mindset for fitness? First, we’re not going through a transformation, which usually means there is an end goal. Most people chasing a look will usually work until they get it and then lose their progress if at all, they can make it to their end goal.

So If you’re looking for a transformation, you’re chasing the wrong goal.

Here’s what really worked for me:

Focus on building healthy habits into your daily life rather than obsessing over a specific transformation goal. Once you do this, your transformation will become a milestone in your lifelong fitness journey.

This is the most important mindset you need to develop before embarking on any journey. Prepare for the journey and your goals will become milestones on the journey.

I’ve found this true for developing skills, growing your finance, as well as becoming stronger and healthier.

If you’re with me so far and ready to build habits that will automate your fitness goals, the next question is what are the habits or tools that I should adopt into my lifestyle to lead a healthier life?

“When health is absent, wisdom cannot reveal itself, art cannot become manifest, strength cannot be exerted, wealth is useless, and reason is powerless.” – Herophiles

Before we get into the content, remember that just like you, I’m a student of fitness and I’m just sharing what I’ve learned so far into my fitness journey.

Well, let’s break down all the habits and tools into 3 categories. These 3 together make up “the tripod stand” of fitness:

The Tripod Stand of Fitness

• TRAINING (not exercise)
• NUTRITION (not diet)
• RECOVERY (not rest)

Here’s the difference:

• Training vs Exercise: Training is actually developing yourself and improving your fitness skills and not just a round of movements that burn calories or get a pump in.
• Nutrition vs Diet: Nutrition is focusing on getting all the right nutrients that your body needs to perform and grow rather than sticking to a short term diet plan that you can follow only for a while.
• Recovery vs Rest: Recovery is actually getting your body back to being ready to perform rather than just getting a nap or lazy hours in.

We can refer to these as the 3 key pillars of fitness which together make up the tripod stand of fitness. If any of these pillars don’t have a strong foundation, the stand is bound to fall. The question then is, how to strengthen these pillars. Just like anything else we become better at in life, it takes daily practice and small incremental progress to become good at the pillars of fitness.

Blood, sweat, and respect. First two you give. Last one you earn. – Dwayne ‘The Rock’ Johnson

Let’s deep dive into each of the pillars now.

PART 1: TRAINING

The only 2 things you need in your training are:

• Favorable Execution
• Progressive Overload

Let me explain both these concepts.

What is “Favorable Execution” in Training?

“Favorable Execution” means that your life’s circumstances and environments will favor the execution of the training of your choice. Let me give you a few examples of this:

• A local gym with basic equipment that’s a 5-minute walk from your house will “favor execution” of your training more than an international gym with lots of facilities that is a 30-minute drive away.
• If you cannot move outside your house, a bodyweight training will “favor execution” much more than making a training dependant on going to the gym.
• If you enjoy doing more flowy workouts like yoga or dance, then a yogic or dance training will “favor execution” much more than weight training.
• If you enjoy outdoor workouts like calisthenics, then making that your primary training will “favor execution” much more than joining a Zumba class.
• If you live in the center of the city with no access to parks around you and your training is based mostly on outdoor jogging and cycling, then changing your environment to the countryside or in natural surroundings will “favor execution” more than trying to push yourself in environments you don’t enjoy.
• If you don’t enjoy running but love walking, then including long walks in your training will favor execution much more than trying to force yourself to run.

The above examples mean that you should pick something that you enjoy doing, that you have access to, and that suits your environment (or change your environment to match your choice) of training.

“Fitness: if it came in a bottle, everybody would have a great body.”

You shouldn’t just follow the training your friend-who-is-ripped is following or your favorite celebrity is doing. Pick something you enjoy and you can execute forever.

What is “Progressive Overload” in Training?

If you’ve read my content or taken my courses on Productivity, you know I talk about being 1% better every day or small improvements and habits and their compound effect as being the core of productivity.

Similarly, progress overload in training means going beyond what your body is comfortable with and pushing your limit slightly in each training session.

“If it Doesn’t Challenge You, It Doesn’t Change You.”

Progressive overload is easier to add in some training compared to others. I started my fitness journey with only yoga and walking, later added jogging and basic bodyweight movements, followed by running and calisthenics, and finally added strength training as well.

Basically, I picked trainings I like, pushed my limits each time, and added new training schedules I found interesting which could make it easier for me to progressively overload my trainings.

Let’s explain this with an example:

When I started my fitness journey in February 2020, I couldn’t perform a slow pushup with proper form. In yoga, the yogic pushup and flows helped me improve my push strength to a good level. I also practiced the regular pushup until I got the form right.

Next, I added progressive overload by increasing the number of pushups I could do.

I also added progressive overload by slowing down the speed of pushups, holding it for a longer time to increase what is called muscle “time under tension”. I then slowed down further and focused more on each concentric and eccentric part of the movement.

Further, I added progressive overload by doing multiple sets of push up reps, adding a weighted jacket in my calisthenics routine.

“The difference between try and triumph is a little umph.” – Marvin Phillips

I recently added the bench press to my routine and had a head start from all the previous push strength I had developed. And now I find it much easier to progressively overload my push workouts by just adding weights in the gym.

In my cardio workouts, I started with just walking 10,000 steps a day (which is a habit I complete every day), moved to jogging 2kms to jogging 2kms with sprints in between, to jogging 5kms, to jogging kms with sprints in between.

There are ways to progressively overload any movement but in some trainings, it’s just more obvious than others.

Now that we know what are the components of training, we should also understand what we’re training for.

You can train for any of the following or all of these:

• HYPERTROPHY
• FLEXIBILITY
• CARDIOVASCULAR ENDURANCE
• MUSCULAR ENDURANCE

You can define what you value more and train accordingly:

• STRENGTH can be related to lifting heavy ,
• HYPERTROPHY can be related to the size of your muscles,
• FLEXIBILITY is related to the ability of muscles to lengthen and stretch ,
• MOBILITY is related to the joints and their ability to move actively through the full range of motion ,
• CARDIOVASCULAR ENDURANCE is the ability of your heart and lungs to fuel your body with oxygen for prolonged periods of time,
• MUSCULAR ENDURANCE is the ability of your muscles to work continuously without getting tired.

In general, we all need mobility to move along life and mobility is quite easy to train with warmups, cooldowns, and some key full-body movements.

Almost everything else on the list can be adjusted based on your personal goals. It’s good to have some hypertrophy, strength, flexibility, and endurance but, to be very honest, these are not things you NEED a lot of to live an overall healthy life.

With that established, let’s get into my trainings of choice and how I train.

“Only the disciplined are truly free. The undisciplined are slaves to moods, appetites, and passions.” – Stephen Covey

My trainings of choice:

• YOGA (Focus areas: Flexibility and Mobility)
• CALISTHENICS (Focus area: Muscle endurance)
• CARDIOVASCULAR TRAINING (Focus area: Cardiovascular endurance)
• WEIGHT TRAINING (Focus areas: Strength and Hypertrophy)

I don’t get into the debate of which one is better. I enjoy all these types of training and incorporate all of them into my routine. As you can see, I have defined the focus areas for each training. While each training can offer growth in multiple areas, I have chosen my priority areas of focus for each of them.

For example, you can also train yoga for strength but I’d rather do that in the gym and keep my yoga sessions to push my flexibility (which I need a lot of work on) and mobility.

Similarly, calisthenics can get some hypertrophy, but I like to engage in longer, more flowy calisthenics sessions to improve endurance. I also like to spend less time in the gym, which is good, as I only have gym sessions for strength and hypertrophy (which doesn’t need a lot of reps and time that would be needed if I train in the gym for endurance).

Lastly, I like to do long outdoor cardio sessions like long swims and jogs and increase my time and distance each time – basically training for Cardio endurance.

You might also observe that I didn’t focus on trainings for goals like weight loss or flat stomach etc as those are just milestones on the overall journey to fitness. I realized a few weeks into the journey that I should focus on components of fitness rather than specific goals that didn’t have any long-term meaning.

Let’s see each training in further detail:

“Yoga is not just be performed; yoga is to be lived.”

I started my fitness journey with yoga and that’s all I did for the first few months. I found an amazing online yoga teacher, Meher, who trained me through one-on-one online classes. Her Instagram is @meheronfire where you can also find the link to enquire about her personal classes.

You will instantly see her amazing physique on her IG and I would like to add that her understanding of her students and the ability to guide them to make progress is perfect.

The rest would be up to you and how much you practice.

“The pose begins when you want to leave it.”

We focused our sessions on vinyasas or flows and even though I now workout on my own, I still follow the vinyasas we practiced together and learn new ones from YouTube.

2 of my favorite YouTubers for follow-along Vinayasa sessions are Allie – The Journey Junkie and Xuan Lan Yoga (also helps practice some Spanish).

I found 20-30 minute yoga sessions (preferably in the morning) to be optimal for my day. Under 20 minutes, I don’t feel the satisfaction and above 30 minutes, it starts affecting the rest of my daily routine – unless I don’t have any other training planned for the day.

I also make sure I do some breath work and meditate for 10 minutes after I practice yoga.

When I miss the yoga routine in the mornings, I cover up for it in the evening time or during beach time 🙂

CALISTHENICS

“If you move, your body will allow more movement.”

If I were to choose only one style of training from the list for the rest of my life, it would definitely be calisthenics.

The good thing however, is that we don’t need to choose just one style of training.

You carry your body weight everywhere and be able to achieve amazing ways of moving your body that you never knew you could do before.

Even though the scope of progressive overload is not as obvious as it is in weight training or resistance training, it still has enough scope to keep you extremely fit and in very good shape for life.

The best part about Calisthenics is you don’t need a lot of equipment for practice. Almost all parks around the world have the simple hanging bar for Calisthenics and the parallel dip bars. Most of the moves can be done with this setup.

“Trying out new ways of using your body breaks you free from old ways of thinking and being.”

In fact, for a lot of work, especially push work, you don’t even need this basic setup. I had started doing pushups indoors and the Australian pull-ups on my work desk even before I could do my first real pull-up in the Calisthenics park.

You can focus on all muscle groups and split your calisthenics training routine into PUSH, PULL, LOWER BODY days. The CORE is always engaged in Calisthenics as you need to use the core when you perform natural compound bodyweight movements.

However, I prefer each of my Calisthenics training sessions to be full-body sessions. I do split my gym days into PUSH, PULL, LEGS (3 sessions per week) which we will discuss in the Weight Training section.

If you want to learn Calisthenics, this YouTube channel has some great tips for all fitness levels.

“Girls cannot see your heart that doesn’t mean you don’t have to train it” – Ollie Tennyson

With Cardio, I had started with the 7 minute home workout, I then transitioned to more variations of HIIT, and now I’ve started enjoying steady-state cardio.

One of the habits I always followed was trying to average 10k steps daily. On annual basis, I’ve averaged 9000+ steps / day, the average going down due to the month of April being a mini-lockdown in Vung Tau due to some virus that had supposedly become a pandemic 😀

“People say that losing weight is no walk in the park. When I hear that I think, yeah, that’s the problem.” – Chris Adams

I was lucky the virus couldn’t do its job well in Vietnam which allowed me to continue my outdoor activities and later join the gym as well without any stress about “protection”.

Steady-state cardio vs HIIT (a form of interval cardio):

Steady-state cardio is a cardio workout that requires continuous effort over longer time periods, while interval cardio requires you to vary your energy output usually by alternating between going all-in for small bursts of time and small rest period.

The cardio I used to do earlier that I don’t do often now:

• 7-minute workouts
• Any HIIT videos on YouTube
• Alternate between walking and slow jogging

The cardio I do now:

• Slow Jogging (5km+) with occasional sprints in between
• Long (but easy) swimming sessions when I go to the beach (30 minutes+)
• Short morning or evening hikes in the hills
• Slow cycling sessions in the evening along the coast

“Sweat is fat crying.” – Anonymous

For the first year of my fitness journey, I was living in Vung Tau, Vietnam where I had access to cycling tracks around the sea, small hills for hiking, as well as beautiful shallow beaches for swimming. This place is a perfect combination of the ideal environment for me.

I had found a good route where I would do a 5km jogging session or a 15km leisurely bike ride. Even though I wasn’t focusing on speed, I did try to push either the speed or the distance slightly more than last time 🙂

One of the things I did that made a lot of difference in my journey was to track almost everything – you need to track the most important components of your training, nutrition, and recovery.

It is said that what you can measure, you can easily improve.

“If you’re on the treadmill next to me, the answer is yes…we are racing.”

And it’s harder to improve something that you don’t measure in the first place.

I think HIIT is great but I feel more satisfied doing steady state cardio now listening to a good podcast or an audiobook on Audible.

I don’t do intense cardio and keep the pace at which I would still be able to hold a regular conversation.

“Me thinks that the minute my legs begin to move my thoughts begin to flow, as if I had given vent to the stream at the lower end and consequently new fountains flowed into it at the upper.” – Henry David Thoreau

WEIGHT TRAINING

The first time I visited the gym was already 6 months into my fitness journey. I wanted to add another form of workout and was always curious about weight training.

I did some research and found a lot of information about different training styles.

The first month at the gym, I did full-body training 3x per week and in the second month, I transitioned to a push, pull, legs split which I found to be perfect for me.

I never tried the “bro split” as it didn’t make much sense to me in theory itself but I still recommend trying different things before choosing your split of choice.

You definitely need a workout split and plan it in advance so you know what you’re going to do at the gym in advance and don’t waste a lot of time in there. For me, this is important as I enjoy working out outdoors a little more than working out in the gym.

I focused most of my training on compound movements (vs isolation movements) as it felt more natural to me and was also supported by my research.

“Just remember, somewhere, a little Chinese girl is warming up with your max.” – Jim Conroy

The split I followed was:

• Bench press
• Overhead press
• Pull-ups and chin-ups
• Lat pulldown
• Seated rows
• Squats or Deadlifts (Deadlifts would sometimes go into pull day but never on both days)
• Hip thrusts

I just focused on these movements for the first month and eventually added some isolation work for shoulders, triceps, and biceps.

I just have a random gym selfie to add here where I look completely lost!

Fundamentally, you can perform any exercises in the gym that help you cover the key movement patterns we have.

Key Movement Patterns:

• Horizontal pushing (like chest press)
• Vertical pulling (like shoulder press)
• Horizontal pulling (like barbell row)
• Vertical pulling (like pullups or lat pulldown)
• Lower body pushing (like squats)
• Lower body pulling (like deadlifts)

In terms of sets and reps (repetitions), I did 3 sets of 10 reps each and added volume over time usually in terms of weight).

Training Volume

The training volume can be defined by the following:

VOLUME = SETS X REPS X WEIGHT

I found it good to increase volume a little each week which is what I mentioned earlier in this post where I defined ‘Progressive overload’.

As per my research, you can lift heavy, moderate or light based on your goals as follows:

• STRENGTH: 3-5 SETS OF 3-5 REPS EACH
• HYPERTROPHY: 3-4 SETS OF 8-12 REPS EACH
• ENDURANCE: SETS OF 15+ REPS EACH

I liked the Hypertrophy range as it was the most practical for me and also covered all the fundamentals. So you just need to adjust the weight to match the sets+rep ranges you can execute at the gym.

It’s also good to understand the role of each muscle group and what functions they perform:

• Delts / Shoulders – side lifting movements
• Biceps – controls both shoulder and elbow motion
• Triceps – stabilizes the shoulder joint and allows the elbow joints to be straightened
• Pecs / Chest – Involved in shoulder joint movements
• Abdominals (everyone’s favorite muscle group!) – Assists in breathing and protecting inner organs, supports bending motions
• Obliques – twisting and rotating bends, helps support the spine from the front body
• Traps – below the shoulders on the back, they are used to tilt the head and the neck
• Lats – large muscles below the raps, used when you pull something toward the body, also involved in swimming
• Erector Spine – Located below the lats, helps in extending the spine like when you do the cobra pose in yoga
• Glutes – the butt muscles, they are key for the movements of the legs backward and sideways, they also maintain the body’s balance while walking, jogging, running
• Hamstrings – the upper back part of the legs, the main function is to bend the knees, they also help propel the body forward while walking, running, or jumping
• Calves – the lower back half of the legs, they are engaged when heels are lifted up, they are key in walking, running, going upstairs, hiking activities
• Quads – the upper front part of the legs, these are key muscles used to transition from sitting to standing, they help straighten the leg and stabilize the knee joint during movements

Muscles 1 through 6 make up your Front Upper Body, 7 through 9 make up your Back Upper Body, and 10 through 13 make your LOWER BODY.

PART 2: NUTRITION

“The best abs exercise is 10 sets of stop eating so much crap.”

The first mistake I made with managing my nutrition was starting with a list of foods I should EXCLUDE from my diet or even worse, excluding food groups from my diet.

My initial research led me to believe that all carbs were bad and were the enemy to progress. I realized soon this wasn’t the case and a healthy balanced eating style that covered all the nutrition the body needs, was better and more scalable.

I quit a lot of foods and then slowly added them back to my diet as I progressed on my fitness journey. There were only 2 things I didn’t feel like adding back after I’d been off them for 3 months:

While I can imagine myself having an occasional glass of wine or dessert on a special occasion, I don’t really feel like having any of those 2.

Back to our discussion on eating styles, I had started my experiments with ketosis, moved to low-carb, to carb cycling and now I eat whatever I want.

The important thing to note here is “whatever I want” now is very different from “what I wanted” earlier. Now, I always tend to pick a healthier choice on default mode without counting calories or marcos, and eat those things as much as I want.

As I mentioned, the exclusions list just creates boundaries on the brain so instead, it’s better to have an intuitive understanding of:

Foods to eat more of

Foods to eat some of

Foods to eat less of

Making these lists will take the initial time and effort to understand:

• Availability
• Cost vs Budget
• Taste preferences

And yes, this list is in the order of importance. Calories are important to maintain the energy balance the body needs. Marcos dig one level deeper. If something is not easily available and expensive, you should still try to get it if your health is high priority to you. And of course, taste preferences matter the least, at least for me, as I feel taste comes from marketing and we can change it using habits and start liking foods we want to like more than before.

“Remember: Nothing tastes as good as being healthy feels”

This is essentially the nutrition equivalent of favorable execution I spoke about in the training section.

The only thing you must consider as most important out of this list is food allergies or animal-based vs plant-based preferences. Of course, you can’t change food allergies and you probably already have a good reason to choose your intake of animal vs plant-based food so it goes without saying that you should look for food sources in your style.

I choose pescetarianism so my lists will be from plant, milk or seafood sources.

After a while on your fitness journey, you’ll have an intuitive understanding of the kinds of foods on these lists.

To give you an example, my lists are as follows:

FOODS ON MY LISTS

• Salmon (my favorite fish)
• Eggs (my favorite go-to protein source)
• Berries (my favorite fruits)
• Walnuts, Macadamia Nuts (my favorite nuts)
• Green Leafy Vegetables (my favorite vegetables)
• Sweet Potatoes, Potatoes (my favorite carbs)
• Soy-based products (Tofu, edamame, soy milk, etc)
• Other Fruits (Watermelon, Banana, Mango, Kiwi, etc)
• Other Nuts (Almonds, Cashews, Peanuts, etc)
• Milk and Milk Products (Yoghurt, Cheese)
• Protein Powder
• Rice, Whole wheat, Bread
• Any Shellfish
• All other fish (Pomfret, Snapper, Tuna, etc)
• All other vegetables (Eat the rainbow)
• Extra Virgin olive oil or coconut oil
• All kinds of lentils and beans
• All fast food
• All packaged food

As you’ve seen, I mention all the foods for nutrition but not drinks. I would always prefer to eat fruit rather than to drink fruit juice and I mostly avoid drinks except what I really love that is:

I like all kinds of teas – hot or cold – green, oolong, white, silver, red, black – all of them.

Red Oolong has become one of my top favorites currently. It has the right level of oxidation and flavor I need from a hot cup of tea. In the morning, I usually prefer ginger in my tea.

And of course, I never sugar-down or milk-down my tea so it’s just with water.

MEAL PLANNING

After a lot of trial and error, I finally found the magic formula for planning my meals.

The formula is based on the VISUAL distribution of food on the plate and it is as follows:

• 50% of the plate should be VEGETABLES
• 25% of the plate should be PROTEINS
• 25% of the plate should be CARBS

And that’s all. The FATS will be covered during the cooking and the nut-snacking in between. But let’s see how this could look like:

MEAL EXAMPLE 1:

• 200 grams of Salmon
• 500 grams of Spinach
• 2 Sweet Potatoes or potatoes

The Salmon and Spinach will be cooked with extra virgin olive oil or coconut oil and the sweet potatoes will be boiled.

This would be an ideal meal for me at any time of the day.

MEAL EXAMPLE 2:

• 5 eggs (cooked any way)
• 500 grams of morning glory
• 1 Asian-sized rice cup or rice noodles

Here’s another ideal meal for me.

MEAL EXAMPLE 3:

• Filled with 500 grams of Malabar spinach
• 3 eggs inside
• 2 low-fat cheese slides

This meal would fall into my eating “some of” list while EXAMPLE 1 and 2 would be absolutely on my eat “more of” list.

As you notice, all the above 3 meals follow the 25%/25%/50% rule. To repeat that, it’s 25% protein, 25% carbs, and 25% veggies.

Note that most blogs mention the rule as 25% protein, 25% grains, and 50% vegetables.

I’ve just switched the 25% grains with 25% carbs so that could be grains or even vegetables such as potatoes and sweet potatoes.

For me, potatoes and sweet potatoes are replacements for rice and bread and I don’t count them so much as vegetables. Vegetables for me mostly mean green leafy vegetables.

VISUAL MEAL PLANNING EXAMPLE

I’ve repeated combinations from the above list based on the 25/25/50 rule almost every day. On most days, I would eat from the list ‘foods to eat more of’ and sometimes combine them with ‘foods to eat some of’.

In fact, if you put my meals together in one place, you won’t see a huge difference between meals. This helped me manage time and energy.

I’d like a nice piece of salmon that’s not too pink inside and yet isn’t too dry or crisp either. – Bob Saget

Here are some meals on different days of my favorite 25/25/50 combo:

I find this meal combo so tasty that I often repeat it and have never gotten bored eating it for the past 10 months. Within a few weeks of experimenting, you will also find your go-to combo.

And the best part is, you don’t need to follow it every day. Just stick to the 25/25/50 golden rule and you’ll be fine.

Of course, not all my meals look like this and I do go out. I try to make the best choices while eating out.

I usually pick seafood restaurants on days I decide to eat out so I can eat many things I wouldn’t otherwise cook at home for a change.

I also enjoy BBQ and grill as they’re very healthy and tasty options to get in the proteins and veggies.

Trying different salads and soups is something I enjoy when I go out as I usually don’t prepare salads and soups at home. This makes for a good change..

Japanese restaurants are also usually a very safe post-workout meal option – I especially enjoy them for dinner.

MEAL AND TRAINING SCHEDULE

“Never eat more than you can lift” – Miss Piggy

In terms of scheduling and volume of meals, I try to eat 2 main meals every day which is as explained above + 2 protein-powder-based meals which total to around 4 meals a day.

Each Meal mentioned below has 30 grams of protein making my total for the day at 120 grams of protein which is my goal based on my current weight.

There is at least a 3 hours gap between each of the meal to ensure the body can use the protein taken in the last meal before we go for the next one.

• Meal 1: Between 8:00-9:00 AM (Either Yogurt or Milk with Protein Powder and Fruits)
• Meal 2: Between 11:00 am to 12:00 noon (25/25/50 Meal)
• Meal 3: Between 3:00 pm to 4:00 pm (Either Yogurt or Milk with Protein Powder and Fruits)
• Meal 4: Between 7:00 pm to 8:00 pm (25/25/50 Meal)

On some days, when I have more time and feel like it, I will make 3 meals 25/25/50 meals, and only 1 protein-powder based meal. And if I’m traveling, which I am most of the time, I don’t carry my protein powder and hence get all 4 meals from real food sources.

That being said, protein powder is great and convenient and it’s nothing to be scared of. On the other hand, even natural whole food sources have reasons to be scared of these days 🙂

In case you’re curious when I train, it’s usually before Meal 1 around 7:00 AM (first training) and after Meal 3 at around 5:00 PM (second training). I train twice a day every day. If I’m doing weight training in the morning, then I will do slow and simple steady-state cardio or yoga in the evening. On some days, I do yoga in the morning and calisthenics in the evening. So I mix it up with 1 low-intensity session and 1 heavy session each day.

Sometimes I drink another glass of milk before sleeping. In all the above options, milk can be either dairy milk or almond milk or soy milk or walnut milk. I don’t like the taste of soy milk so much so I use either regular milk or almond/walnut milk. The yogurt I prefer is greek yogurt otherwise regular yogurt is fine. Of course, everything without added sugar.

I target 0.8 to 1 grams of protein per gram of body weight and only count the main protein sources – not the extra protein in the spinach, milk, cheese, etc which would also be adding up. Protein is the macro that I don’t mind getting more of.

It is really the MOST IMPORTANT MACRO in our meals.

PROTEIN: THE MOST IMPORTANT MACRO

When it comes to nutrition “counting”, I rarely count calories or other macros now as I have an intuitive eating style. However, the only thing I do count is PROTEIN.

An egg is always an adventure; the next one may be different. – Oscar Wilde

It is really the most important macronutrient. If you have enough Protein, you can afford to balance carbs and fats with whatever else is in your day of eating.

What is Protein?

Basically, protein has 20+ amino acids which are its building blocks. We don’t store amino acids in our bodies but the body can make them itself. To make all the amino acids, the body needs 9 of them called essential amino acids as input.

This means that these 9 amino acids must come from food. Here is the list:

• Phenylalanine

Your body will then use all the amino acids to build and repair muscles and bones and to make hormones and enzymes. The muscle repair process, for example, that is fueled by protein+recovery is what makes muscles grow.

There are foods in which all the 9 essential amino acids listed above are present in sufficient quantities. These food sources are called ‘complete protein’ food sources.

Complete Protein Food Sources:

On a vegan/vegetarian eating, other than soy, you will have to combine incomplete protein sources together to make complete proteins. A few examples are nuts + whole grains OR beans + whole grains OR beans + nuts.

As I mentioned in the section above, I target 0.8 to 1 grams of protein per gram of body weight and I don’t mind getting in extra protein.

SUPPLEMENTS

After a lot of research, there are only 2 supplements I found worth consuming, useful, and well-studied:

• Creatine Powder

That’s all. No BCAAs and gainer powders, etc. Just any protein powder with low sugar content and micronized creatine. Those are the only 2 supplements I use.

Protein Powder is not as much of a supplement as a convenient alternative to the meals. As mentioned, I use it with milk or yogurt along with some fruits.

The fruits make it feel like real food which I like.

You can do read further on creatine here .

PART 3: RECOVERY

Recovery is different from what we usually think of as “rest”. Recovery is getting your body back to the neutral condition of being ready to perform training.

While some would consider watching TV and drinking beer as “rest”, it may not be leading to Recovery.

Rest could be based on individual choice but recovery is a scientific process. There are many ways to get recovery based on your training.

Let’s look at the components of recovery and some techniques for recovery:

Sleep is, undoubtedly, the biggest component of recovery.

”Sleep is an investment in the energy you need to be effective tomorrow.” – Tom Roth

And it’s not just about the quantity but the quality of sleep.

I try to get 7 hours of sleep in the night and a 1-hour nap in the afternoons. In the nights, my sleep schedule is usually to sleep from 10 pm to 5 am but it varies based on how the day is packed.

The nap is a post meal 1 hour siesta in the day which further helps recovery.

”Never waste any time you can spend sleeping.” – Frank H. Knight

While Nutrition has been discussed as an independent pillar of fitness, it also forms a big part of RECOVERY.

While recovering, we shouldn’t ignore that our bodies still need all the right nutrition.

One of my favorite tools for recovery and the one I feel most relaxed with is getting a massage. Deep tissue massages are quite useful for training recovery.

And since I live in Asia, massages are quite accessible to me.

After my workouts, I like to take a cold shower followed by a warm water hot tub immersion session until my heart rate comes back to normal completely and I feel totally relaxed.

This usually means around 15 minutes (or more!) in the hot tub.

ACTIVE RECOVERY: WALKING, JOGGING, CYCLING, SWIMMING

Recovery can also be active. After a good strength training or calisthenics session in the morning, I like to recover with a slow jog or walk or swim in the evenings.

The jogging pace is normal where I can easily hold a conversation and focus on my breathing.

While I ignored this in the initial few months of my fitness journey, now I understand the importance of stretching.

I stretch around 15 minutes after each training session . Mostly, I follow my yoga stretches here.

I have also included dynamic warm ups before each training session.

Those are some of my favorite techniques for recovery that I’ve implemented in my fitness routine. That being said, I do workout every day and I don’t feel the need of waiting for more than 24 hours between workouts. What I do instead is vary the intensity and have high volume sessions on alternative days while low volume sessions on the rest.

I also have focus days on PUSH, PULL, LEGS so the muscle groups take turns and get enough time to recover. Another method I use is to take a week off after each month of workout where I still focus on Nutrition and Recovery but cut down strength training and do only yoga and some calisthenics.

This is somewhat like a de-load week except I’m still quite active but I feel completely recovered when I’m back to the gym after this week.

This has been my fitness journey so far and I’ll be happy to keep this guide updated in order to keep documenting my learning for my own reference in the future as well as to share them with you. I wish you all the best on your fitness journey!

“Train Like An Athlete, Eat Like A Nutritionist, Sleep Like A Baby, Win Like A Champion”

4 thoughts on “My Fitness Journey: The Complete Guide to Training, Nutrition and Recovery”

Love this! Thank you for sharing such an insightful article!

So inspiring. Really like the way you’ve broken down the details on every aspect of fitness. Thank you for sharing!

WOW! You indeed r great Sir! What serene knowledge

Wow, this blog is an amazing guide for anyone starting their fitness journey! The tips on training, nutrition, and recovery are so helpful and easy to understand. It’s like having a personal coach in one place. Thanks for sharing your knowledge!

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Six Fitness Motivation Tips To Start You On Your Fitness Journey

Being physically active has an abundance of benefits, including better mental and emotional health, increased physical health,  better mood , and a better physical appearance. While many people know about the benefits of general fitness, getting started on your own fitness journey can seem like a daunting task—which is why we’ve put together this list of practical, motivational tips to help kickstart your fitness journey.

Create a vision board

Seeing inspirational images and quotes can help you feel motivated and stay on track. When you’re looking for that extra nudge to get you started, consider a vision board. A vision board is a visual aid that’s made of goal-related images and words. Many fitness vision boards include motivational quotes, pictures of fitness influencers, pictures of healthy foods, and images of physical activities and sports. You can also include images of inspiring gear, like decorative ankle weights or gym bags. That said, fitness vision boards don’t have to be all about images and quotes, either: your vision board may include elements such as meal plans, schedules, measurements, fitness tips, and more. There’s no certain way a vision board should look, and your board should be tailored to you and your specific goals. Remember that your vision board is for you and you alone, so fill it with whatever inspires and motivates you!

Set goals for yourself

Setting goals for yourself is a simple yet highly effective method of motivation. When you know what you’re working towards, it can help you get pumped for the workout that’s to come. There are two important elements to keep in mind when setting goals for yourself: specificity and realism. Being specific about your goals can help eliminate the grey area of what you’re working toward. Since vague, non-descriptive goals can make it difficult to measure whether you’re on the right path or not, it’s a good idea to specify what your goals are and when you want to reach them. Realism is another important goal-making element you’ll want to keep in mind. If your goals are unrealistic or unobtainable within your time frame, you’re not setting yourself up for success. Not achieving your goals due to unrealistic expectations can lead to avoidable disappointment and demotivation. Instead of biting off more than you can chew, assess where you are before creating your fitness goals. Here’s an example: if you’ve never worked out before, creating a goal such as ‘walk 30 minutes a day for one week’ is more specific and realistic than something like ‘lose 20 pounds.’

Find the fitness style that inspires you

If jumping jacks don’t excite you, you’re not alone! There are many different styles and forms of fitness, and the best way to reap the benefits of your fitness routine is to choose a routine that you genuinely enjoy. While numerous people know of common cardio exercises such as running or cycling, there are other tons of great cardiovascular exercises, including swimming, dancing, yoga, Pilates, rock climbing, and much more! Not into cardio? Not a problem! Give weight training a try. If you’re someone who likes to be in the gym during your workout, find your favorite machine or lap pool. If you prefer to be at home, carve out a comfortable space for you and your workouts. Your fitness journey isn’t about conforming to normative methods of exercise but rather indulging in the exercises that help you enjoy fitness.

Get gear that gets you going

Dressing up (or down) in your favorite workout gear is a great way to get you motivated! Regardless of where you are in your fitness journey or how you’re feeling about your physical looks, the right workout clothes can actually make you feel more excited to engage in your workout. If you’re someone who loves bright patterns and colors, opt for clothes, shoes, and accessories that light up your workout space. Accessories and gear can include yoga mats, dumbbells, jump ropes, and your gym bag. If you’re fond of how a certain part of your body looks, go for outfits that accentuate those body parts. Not feeling confident? That’s okay! Put on your favorite comfortable outfit, and spend some time in the mirror, reminding yourself that you are strong, attractive, and worthy. When picking out workout clothing, try to look for sweat-wicking fabric and opt for washer-friendly gear for an easy post-workout cleanup.

Envision your future self

Have you always had a great imagination? If you answered yes, this tip is for you. Something as simple as envisioning a healthier and happier you can help you find the motivation you need to start your fitness journey. While your imagination may not be tangible, the strong desire to become that future self can act as a huge motivator. Also, because your imagination is mental instead of physical, it’s a great way to kick that mentally-driven lack of motivation. The best part? Since this method of fitness motivation doesn’t cost a dime, it’s a great way to get you moving without having to go to a store (or even leave the house)! Remember to think about the best version of yourself, and never compare yourself to others. Idolizing others and comparing yourself to others can lead to unrealistic expectations and self-esteem issues. If you tend to compare yourself to your favorite fitness-inspiration figures, combat those unhealthy body comparisons by imagining your own best features becoming even better.

Remember why you’re here

We all have different reasons for wanting to start our fitness journey. Whatever your reason may be, it is valid and important. You can use that same reason for starting your fitness journey as a sort of motivational tool. For example, if you’re working out to be a healthier parent, use the strong love for your children as fuel to kickstart your journey. If you’re starting your new fitness routine for aesthetic purposes, imagine yourself in your dream outfit. If you’ve been feeling down, remember that improving your fitness can help you have a  better mood .

Staying motivated

If you’ve started your fitness journey, you already have a good reason to pat yourself on the back! However, we sometimes lose steam or motivation amidst our fitness journeys. A lack of motivation combined with a change in your fitness routine may lead to total burnout—in other words, your fitness journey comes to a halt. Instead of ending up back at square one, try these exercise motivation tips that will keep you on your toes when you’re feeling under the weather:

Focus on the positive

Your fitness journey won’t be all sunshine and rainbows; some days are harder than others. More likely than not, you’ll experience soreness, tiredness, and frustration at some points. It’s completely natural to feel any of those things during your fitness journey. To keep yourself in good spirits, try to focus on the positive side of fitness. Fill your mind with thoughts of how your health will improve, how you’ll look better, and how you’ll feel better. Feeling sore? Remember that soreness means you’re building muscle and therefore becoming healthier. Frustrated you don’t look a certain way? Remind yourself you have always been beautiful. Surround yourself with positive people to encourage your own positive thought processes. Try to spend less time with those who don’t support your fitness journey and people who constantly vocalize their negative thoughts.

Slow your roll

It’s important to start small and progress slowly to prevent burnout or injury during your fitness journey. If you try to do too much at once, it’s easy to overload your body both physically and mentally. Progressing slowly allows you to regularly assess where you are and the right pacing for you and your fitness routine. If you’re having a bad day, remember that it’s perfectly alright to allow yourself a rest day. If you find yourself having to take more rest days or breaks than your schedule allowed initially, don’t be afraid to reassess and edit your workout schedule. Your mental and physical health are related; it’s better to slow down and allow yourself a break, as opposed to stressing yourself out to the point of giving up.

Celebrate every win

Whenever you accomplish something related to your fitness journey, it’s important to recognize and reward yourself! No matter how big or small, every accomplishment is a ‘win’ and should be used as a motivational push to continue your great work. Tailor your rewards to things you like; if you’re a big gym buff, consider rewarding yourself with a new or customized gym bag. If you love taking classes, perhaps you can reward yourself with a pass to a fitness exercise class. Naturally, you don’t want to compromise your workout successes with poor eating, but a little dark chocolate never hurts anyone!

Consider a workout buddy

Having a workout buddy can be a great way to keep yourself—and your workout buddy—inspired and  motivated ! You and your workout partner can hold each other accountable, give fitness tips, and help each other up when you’re feeling down. If you want to work out with multiple buddies at once, consider joining a large workout fitness class. You can also start your fitness journey with a close friend with similar goals.

Get help from a professional

If you’re still experiencing a lack of motivation or just feel you’d do better with external help, don’t be afraid to reach out. A qualified fitness expert, such as a fitness trainer, will be able to guide you along your fitness journey. Sometimes, the problem is more mental than physical. If you think you’re experiencing a mental block or you have a severe or chronic lack of motivation, the licensed mental health professionals at  Regain  may be able to help you overcome your problems.

Regardless of which of these motivational fitness tips you choose to implement, getting started on your fitness journey is always worth it. Get started on your fitness journey today and experience a better you!

Frequently asked questions (FAQs)

How do i stay motivated with my fitness journey.

There are positive steps you can take to  stay motivated on your fitness journey . One of the essential tips to stay motivated is setting realistic goals. Keep them small and attainable at first. Once you’ve met your goals successfully, you can gradually increase your fitness objectives. Find sports and physical activities that you enjoy. Try something new if you get bored with your exercise routine. Consider exercising with a friend or a group. They can keep you company and help hold you accountable to stay motivated on your fitness journey. Make physical activity a regular part of your daily routine. Try keeping a fitness journal where you can record your goals and progress. Congratulate yourself after you exercise—take a few moments to appreciate what you accomplished. Finally, be flexible. If you happen to miss a day, don’t give up—staying motivated is the key to success. Remember, you can always start fresh the next day!

What are the six important things to keep in mind on your fitness journey?

There are many helpful tips to stay motivated on your fitness journey. When you embark on your journey, envisioning what you are trying to accomplish can be helpful. Try making a  vision board  inspire you. Set goals for yourself that are specific, realistic, and achievable. Find the right exercise style for you. For instance, consider whether you prefer to exercise at home, at a gym, indoors, outdoors, with a group, alone, playing a competitive game, or working out recreationally. Put on a comfortable outfit or treat yourself to  new fitness gear , whatever makes you feel like staying motivated. Imagine your future, fit self—a positive, realistic version of your best self without comparing yourself to others. Always remember why you started your fitness journey—this recollection can inspire you to keep going.

What will motivate me to exercise?

First,  consider why you are going to exercise . Are you  intrinsically motivated  (finding internal rewards for exercising)? Or do you have an  external motivation , such as losing weight or gaining energy? Staying motivated does not have to be difficult. Remembering why you decided to embrace a fitness routine can help you stay motivated on your fitness journey. Try  strategies like writing down your goals and posting them where you can see them, and scheduling your time to exercise in advance. Other tips to stay motivated include embracing technology, making a new playlist to listen to, and streaming a TV show to watch or download an audiobook or podcast to listen to while you work out. Consider working out to be your self-care time—time to do something for yourself and your health.

How do I document my fitness journey?

Documenting your fitness journey is one of the best tips to stay motivated. A great way to document your journey is to use a fitness journal. You can use paper, a smartphone, a spreadsheet, or a  fitness app . Aspects of your fitness journey to consider  documenting  include your goals, your progress towards goals, your plans for future workouts, your exercise habits, how you felt before and after exercise, times of day that are best for you to work out, records of success, and how staying motivated makes you feel.

How do you stay motivated?

Try  research-back strategies and tips to stay motivated . First, be flexible. If you can’t fit in your whole workout or just can’t get motivated on your fitness goals, do something smaller, like taking a walk or dancing in your house. Try a little competition. Challenge yourself; participate in a team competition or just a competition with yourself or a friend. Work out with a group or a friend who will support you and  help you stay accountable . Focus on and celebrate small accomplishments in your fitness journey. Staying motivated can give you a great sense of accomplishment.

How do I get motivated?

You can use helpful tips  to get motivated  on your fitness journey (and for other tasks in your life, too). Try setting realistic goals and writing them down. Make a to-do list with specific goals for what you want to accomplish. If you accomplish them, give yourself a small reward—time to read a book, talk with a friend, etc. Track your progress. Make an energizing playlist. Set a timer and exercise (or do other tasks) in spurts. Be flexible—if you don’t meet your goals one day, it’s okay. You can try the next day again. Finally, if you find it difficult to get motivated,  take a look at why . Figuring out the underlying issues can be a productive step on the path to motivation. If getting motivated and staying motivated seem challenging to you, talking to a licensed mental health professional to learn new tools might be helpful.

How do I convince myself to work out?

To convince yourself to exercise,  try these motivational tips. Allow yourself to just start with a five-minute workout. If you stay motivated and want to do more, keep going. If not, you have still done something positive. Staying motivated is easier if you set achievable goals. If you have trouble meeting the goals, scale them back. You can increase them later as you feel more motivated on your fitness journey but achieving any amount of success now can help you maintain good workout habits. Be flexible about moving. If you can’t do a big workout, make efforts to move more during the day. Try varying your workouts. The prospect of trying something new or doing something different can be convincing. Finally, shed an all-or-nothing attitude. Convince yourself to something, even if it’s small. You may find it’s  habit-forming , and then convincing yourself to work out will get easier and easier.

How do I motivate myself at home?

One trick to motivate yourself to work out at home is to think of it as a  mood booster . When you’re at home, purposefully moving your body can give you a break, along with energy and endorphins. Even if you’re home all day, make sure you schedule a time to work out so that the day doesn’t get away from you. Try different workouts at home to see what works best for you to stay motivated: apps, zoom classes, and workouts you can do to music. If possible, try walking or running outside to reap the extra benefits of a fresh-air workout while meeting your fitness goals. Whatever motivational tips you try to embrace and goals you set, remember to praise yourself for your fitness journey.

What are the killers of motivation?

Why do i feel so unmotivated to exercise how do i start exercising habits what are the top 10 fitness goals what is the ultimate fitness goal, what are the 5 smart goals in fitness, what are the 4 main goals of fitness.

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Body Measurements, My Progress 4+

Weight & measurement tracker, david manso, designed for iphone.

• 5.0 • 2 Ratings
• Offers In-App Purchases

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Description.

Welcome to Sizr, the ultimate Body Measurement Tracker designed to empower your weight loss and fitness journey with simplicity and effectiveness. Sizr is ingeniously crafted to let you visualize, monitor, and celebrate your health and fitness progress with precision and ease. Key Features for Your Transformation: Photo-Based Progress Visualization: - Seamlessly capture and monitor the evolution of your body shape with photos. This powerful feature serves as a visual diary of your fitness journey, offering a motivating glimpse into your transformation. Advanced Auto-Cropping Technology: - Benefit from our cutting-edge auto-cropping technology that smartly isolates your figure in images. This simplifies tracking your body transformation, focusing your attention on changes without distractions. Intuitive Weight Loss Tracker: - Easily log and track your weight fluctuations with our user-friendly interface. Witness your weight loss journey unfold, as the scale reveals your progress towards your fitness objectives. Comprehensive Body Measurement Tracker Monitor: - Diligently record measurements of key body areas such as biceps, waist, and thighs. Our app helps you identify muscle gains and fat loss, offering insights into your physical development. Flexible Measurement Units: - With the option to switch between metric and imperial units, Sizr caters to a global audience, ensuring everyone can track their progress in the units they prefer. Dynamic Progress Stats and Charts: - Engage with visually appealing charts that reflect your weight and body measurement journey. These charts provide a clear, motivating overview of your achievements and fitness progress. Goal-Oriented Weight Tracking: - Set realistic weight goals within the app and pursue them with determination. Sizr keeps you motivated, providing constant encouragement and reminders of your fitness aspirations. Before/After Photo Compare: - Easily juxtapose different time points of your journey with our before/after comparison feature. This powerful visual tool allows you to directly observe your transformation, boosting your motivation. Multi-User Capability: - Sizr is designed to support multiple profiles, making it perfect for families or fitness professionals tracking the progress of multiple individuals. Manage everyone's fitness journey efficiently in one app. Sizr stands as your dedicated partner on the path to better health and fitness. Whether you're aiming for specific fitness milestones, undergoing a significant body transformation, or just keen on maintaining your health, Sizr equips you with the essential tools for success. Join the community of Sizr users today and take the first step towards a healthier, fitter you. EULA: https://www.apple.com/legal/internet-services/itunes/dev/stdeula/ Privacy Policy: https://sizr.craft.me/privacy-policy

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The developer, David Manso , indicated that the app’s privacy practices may include handling of data as described below. For more information, see the developer’s privacy policy .

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• Sizr PRO 1 Month $3.99
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• BODYATTACK WORD ATLETISCH EN FIT
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• BODYCOMBAT ONTDEK JOUW INNERLIJKE STRIJDER
• BODYJAM HOOR DE BEAT, VOEL DE MOVES
• BODYPUMP WORD SLANK, WORD GESPIERD, WORD FIT
• BODYSTEP VERHOOG JE CONDITIE, VERHOOG JE ENERGIELEVEL
• BORN TO MOVE INSPIRERENDE LESSEN VOOR 2 TOT 16-JARIGEN
• LES MILLS CORE 30 MINUTEN CORE TRAINING
• LES MILLS DANCE ZWEET HET UIT, DANS HET UIT
• LES MILLS GRIT ATHLETIC HOGE-INTENSITEIT INTERVAL TRAINING
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• LES MILLS SPRINT HOGE-INTENSITEIT INTERVAL TRAINING OP DE FIETS
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“BECOMING AN INSTRUCTOR TOOK ME FROM ROCK BOTTOM TO TOP OF THE WORLD!”

For Pryce Brown, lack of confidence had contributed to years of stress and anxiety. When his mental health hit an all-time low, he retreated to his garage and discovered BODYCOMBAT – sparking a chain of events that have since taken him from strength to strength… Read on to uncover his remarkable journey.

“I’d always been a hard worker and a high achiever – I was a competitive swimmer and surf lifesaver and professional dancer – but when lockdown hit my world was turned upside down and I started to spiral.

My confidence plummeted, I felt like a stranger had taken over my body and I was in a pretty low place. This is when I Googled online workouts and retreated to my garage to try and exercise.”

The early years: life before group training When I was young, I was a swimmer and surf lifesaver. My parents were both swim coaches, so I grew up around the pool. This is where my competitive nature and drive first started. My parents encouraged me and taught me about hard work and commitment. Swimming was before school, from 4-6am and after school, from 5-7pm every single day. Then we had swimming club on Saturday and surf lifesaving on Sunday. The joy wasn't exactly sucked out of it, but you did feel worked to the bone.

Academically I worked pretty hard too. I wanted to be a forensic scientist and I was a straight-A student, doing extension English, maths, physics, chemistry and biology. But when I decided to jump out of physics, the only subject I could move into was dance. I found it extremely easy to get an A+ in dance, so I rolled with it. After school, I auditioned for the Queensland National Ballet. That's where I did three years of full-time training before I started dancing on cruise ships and teaching up and down Queensland. But then during lockdown, the dance industry pretty much shut down – and that’s when I discovered Les Mills.

a new way to move

I had no idea that discovering BODYCOMBAT™ would be such an amazing emotional release. It was the perfect escape. Just one hour of exercise could switch a bad day into a great day, and having the endorphins released throughout my body suddenly made everything feel better. Sometimes after just doing the warm-up or first combat track, I would have a cry and then feel 10 times better. It would reset everything within my body and I would be good to go. In those early days, I would listen to all the little things the presenters would say throughout the workouts, they would stick in my head and help me to become a much more confident person.

My shyness meant I didn't post in the LES MILLS+ community Facebook group at all when I started. But I kept an eye on it, and was inspired by how brave and honest everyone else was, so I started sharing my workouts to stay accountable. Not being able to see people's faces meant I wasn't nervous, so it was the perfect outlet – a really safe space.

The positive feedback from the group was so lovely. I had people telling me I was helping inspire and motivate them, which was something I’d never experienced before. It got me thinking that maybe I could become an Instructor and inspire more people. But then I would get inside my head and start telling myself I wasn't good enough. It was only when a friend in the group insisted I do the Instructor Training with her that I made the leap.

Jumping into the Instructor world

To be honest, it was daunting, and the first day of the training was pretty full-on, but I knew everyone was in the same boat. I used to compare myself to others, but throughout the experience, I tried hard not to. We're all our own version of ourselves, so we should just choose to be that – the best version of yourself that you can be. Everyone is there to learn, no one is there to judge. The biggest 'woah' moment was getting the Instructor Book on how to read the notes. It was a little like learning Morse code – at first, it bamboozled me, but once I got the hang of it, I was away!

Taking to the stage (again)

After completing my Instructor training, I started team teaching with my amazing mentor Grace. Sharing the stage with her and motivating others brought back all the happy feelings I had from when I was dancing.

I know it sounds dramatic, but truly the best part is seeing people's faces. You never know, it could be someone's worst day of their life, but as an Instructor, you can be that one little thing that just flicks the switch and makes them happy again. I had one girl tell me she'd been really struggling with her mental health, but that just coming to the classes had helped her so much and she was so grateful. It was so amazing to hear that I could help someone's mental well-being in the same way that Dan and Rach had done for me. That is definitely the most amazing and fulfilling part.

No one knows your journey, your struggles, and what you've been through except you. So it’s your chance to get on stage, take those experiences and use them to motivate and inspire others to do what you love.

“It was so amazing to hear that I could help someone's mental well-being in the same way that Dan and Rach had done for me.”

Unlocking a new level of confidence

I've been a competitive swimmer, and a Queensland surf lifesaver, I graduated from a prestigious ballet school and became a professional dancer. But despite this, feeling confident has been a constant struggle. I always held back because I was afraid of what others thought, but now I have the self-confidence to be myself and hold my head high.

Recently I was at the shopping center with my fiancé, he and I were walking along holding hands when a man looked at us and started laughing and pointing with his friends. For the first time in my life, I turned around and said 'Is there a problem?', and then they pooped their pants and scarpered away. In the past, I would have kept my head down and kept walking, but now I no longer let others bring me down.

“I have the self-confidence to be myself and hold my head high. I no longer let others bring me down.”

Traveling to the heart of it all

When I learned that BODYCOMBAT 100 would be filmed in New Zealand at the start of May, I knew it would be the perfect birthday present to myself. I had no expectations when I got on the plane from Melbourne to Auckland. But it was INSANE. On day one, walking to the Les Mills Auckland City gym, hearing the music, sitting at the back of the studio waiting for the class to start, I had tears in my eyes because I was so excited.

I was surrounded by some of the world's best Instructors and everyone was so lovely. I looked to my left and Dan Cohen was saying to me: ‘We appreciate you being here’ and Rach came over to me in the warm-up and said ‘When did you get here?!’ … I was like ‘What the hell, how do these people know who I am?’

“I just cried tears of happiness … I have never felt more welcomed, accepted and excited. I have never felt this happy.”

Finding a new comfort zone

Surprisingly, working out alongside all these amazing people didn't take me out of my comfort zone. If anything, I felt more in my comfort zone, because I felt like I was in such a safe place.

In that first class with over 250 people in it, the energy was insane, everyone was excited, and everyone was welcoming. It wasn't just in the studio but the whole Les Mills facility. Even just walking through the weights section (usually the part of the gym that intimidates me the most), I felt such positive energy.

This sounds corny, but after struggling with my mental health, coming to Auckland for filming felt like a full-circle moment. There were many times when I just cried tears of happiness. I kept thinking how I’d never felt more welcomed, accepted and happy.

I felt like I’d found a family and a second home.

PRYCE'S TIPS FOR BOOSTING MOTIVATION TO WORK OUT AT HOME

• I would either have my workout clothes on under my work clothes or have them ready on the kitchen bench as soon as I walked in the door at the end of the day. I would also have my house ready (I have to move the furniture to make space for my workout). If I move all the furniture in the morning, have my clothes on the bench, and know what release I am going to do … everything is ready. There are no excuses.
• There are days when I don't feel it. But I just press play and aim to do 5 mins. Most of the time I end up doing the whole workout.
• BODYBALANCE is always a great way to reset. Even if you just do the meditation sections. I didn't realize how much I needed meditation sometimes!

PRYCE’S ADVICE FOR ANYONE CONSIDERING INSTRUCTOR TRAINING

• Go for it! Go to as many classes as you can.
• Find yourself a good mentor, I can’t stress that enough. I went from being very nervous, but my mentor gave me this newfound confidence. She was there telling me 'You've got this’ and that changed the entire journey.
• If you’re worried that you’re not going to be fit enough, it’s not that you’re not fit enough, it’s that you’re not confident enough. Fitness isn’t everything, it’s all in how you coach the class.
• Have faith in yourself. I didn't have faith in myself from the start, and that’s what held me back… If I had confidence from the start, I could have been doing this six months sooner.

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Jennifer Fisher’s Career Journey Is Anything But Ordinary

The queen of hoops opens up about getting diagnosed with a desmoid tumor and launching her namesake jewelry brand.

Every item on this page was chosen by an ELLE editor. We may earn commission on some of the items you choose to buy.

My first job

My father raised us with a crazy work ethic, so my first job was cleaning ashtrays at his car dealership. I made 25 cents an ashtray! But my first industry job was at a boutique in Santa Barbara —I was a sophomore in high school and wanted to wear this mint-green Comme des Garçons dress to a school dance, and my dad was like, “If you want that dress, go get a job.” So I went to the store, lied about my age, and became the best sales girl they ever had.

How I got started as a stylist

I used to want to be the publisher of a fashion magazine; I was the kid that had magazine cut-outs all over my wall when I was younger. So I studied business marketing at USC with a minor in fine arts, and got my first internship at L.A. STYLE Magazine . But I loved shopping—specifically vintage shopping—and always looked for things I couldn’t find anywhere else. I dabbled in celebrity styling, but my friend at the time worked at Propaganda Films and told me that a director she worked with was looking for a new stylist, and he gave me a shot. During my interview, he was like, “Okay, kid, if you fuck this up, you’ll never work in this town again.” It was a commercial for Pace Picante salsa. I loved commercials, because you made more money than you did working for celebrities, you had teams of people helping you, and you could do multiple jobs at one time. My favorite memory was shooting a Bud Light commercial with Pamela Anderson.

My worst job

I worked for a big celebrity stylist before I started doing commercials, and she was so mean to me. It was a bummer and really turned me off to celebrity styling in general. She yelled and screamed, and it just wasn ’ t my vibe at all. I immediately thought, this isn’t for me.

What my diagnosis taught me

My friends noticed a bump in my chest at a wedding back in 1998. Six months prior to that, I had switched my birth control pill to a higher dose of estrogen. I went to my plastic surgeon who said not to worry about it, that it was probably a cyst, but I had a feeling something was wrong. So I made an appointment with a breast cancer specialist, and they discovered it was a desmoid tumor, which is benign, but related to connective tissue cancers called sarcomas. We started with chemotherapy, and I continued to work through the whole process. It mentally helped me a lot and taught me to listen to my instincts. Now, I just live with it.

What people might not know about surrogacy

At the time, it was illegal in the state of New York to have a surrogate carry your baby, so we looked in New Jersey, Vermont, Florida, and California. The road is different now, but it’s still a very long road, and very emotional. First, the surrogate has to choose you, so we were making albums of our lives, showing who we were as people, to make us seem like good contenders. Second, it’s very expensive. We call Shane the million-dollar baby, because it was so expensive to try and get him, then we ended up having him naturally. I was going through rounds of IVF simultaneously, and our surrogate got pregnant the first time, but ultimately miscarried after 12 weeks. Then, the second time she got pregnant, we saw a heartbeat, and after 16 weeks—when I was on my way to Sacramento to visit her and shop for supplies—there was no heartbeat. I’ll never forget that feeling. I thought it would never happen. The process requires so much patience and mental fortitude.

Why I founded my jewelry brand

I was being given baby gifts that were just not for me. As a lover of charm necklaces, I wanted a heavy gold chain with a dog tag. I literally went up to 47th Street in the Diamond District and found a woman to make one for me—and she still makes our jewelry to this day. I started wearing it on set, and it became this conversation piece that everyone wanted to talk about. Then I started getting requests to make them, and next thing I knew, I was making one for Uma Thurman. (I was good friends with her hairstylist, Ryan Trygstad.) I started a website selling direct-to-consumer customizable fine jewelry before anyone else was doing it—that’s what really set us apart.

How I monetized my obsession with salt

The salt started because of my diet; I couldn’t find anything to season my eggs that didn’t have garlic or onion, or wasn’t a spice rub for barbecue. So, I made a concoction with lemon rind, because my dad would send me lemons from his lemon trees in Santa Barbara, and I started using it on everything. Then one day, I posted it on Instagram, and I’ve never received more comments on anything ever. I gifted it to editors over the holidays. Then the demand became so high that I had to find a way to produce it at scale. I put it in beauty cream packaging, and now we have multiple flavors and a travel stick, in case TSA asks questions.

Jennifer Fisher JF Lab - Round Cut Tennis Necklace

What’s next for me

My lab-grown diamond collection. I’ve always loved diamonds, and this was an opportunity to design them in a way that’s clean and attainable, that you want to wear every day and layer with pieces you have already. The stones are really beautiful—they’re gorgeous, and they’re clear, and they’re brilliant, and they’re bright. My goal is not to get into engagement rings—I want to see large stones on the pinky finger. You don’t have to be married to wear a diamond ring; that’s bullshit. Though I am planning to replace my engagement ring with a lab-grown one.

This interview has been edited and condensed for clarity.

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