fitness journey essay

A Reflection on my Fitness Journey

I’ve absolutely fallen in love with fitness, but to tell you the truth, I didn’t always have this love for it. My fitness journey has been going on for years now and it’s evolved SO much during that time. When I first started to work out in the early stages of my weight loss journey, I had very limited knowledge on exercise. I would run one mile on the elliptical (which gradually increased to 3) and use the strength circuit machines at the gym. I also discovered my love for Zumba around then, which still is one of my favorite forms of cardio.

Over time, I learned more and more and began using free weights, alternating different body parts on different days (back, arms, legs, then core) and using the elliptical at different levels of resistance, creating a HIIT (High Intensity Interval Training) cardio routine. A couple of years later, I obtained my ACE Fitness Personal Trainer Certification and learned so much more about the science behind exercise. I continued to do the same weight training & elliptical on most days, plus Zumba on other days.

When I started dating my now-fiancé, VJ, I became so enthralled in spending time with him that my exercise routine slowed down quite a bit. Instead of the 4+ days I was used to working out, I was only making it to the gym about once or twice per week. I ate a bit more junk than I was accustomed to, as is SO common in new relationships. (If you’re going through this, you’re not alone!) As a result, I put on a few pounds over time. I didn’t have nearly as much energy, since I wasn’t staying on track or eating as healthy as I used to. But at a certain point, enough was enough.

Last summer, I realized that I had to get back to the person that I had been before and who I was meant to be: Bri Healthy. I took control of my health again and started accurately tracking my food through MyFitnessPal, as I had during my weight loss journey. I joined ClassPass and discovered a ton of group fitness classes that I fell in love with. Group exercise pushes me harder than I would on my own, and the sense of community that exists within the classes makes it that much more fun. Through ClassPass, I discovered 24 Hour Fitness and the most AMAZING instructor in the world, Michelle Jordan. I also fell in love with barre, spin, and strength training classes that pushed me to achieve levels of strength that I never knew possible.

I’ve been consistent with my fitness because I’m obsessed with how it makes me feel. Exercise makes me happy. It makes me feel confident. It makes me feel that absolutely anything is possible as long as I set my mind to it. It gives me energy, it calms my mind, and it’s almost meditative in a sense. During exercise, I can completely clear my mind and be 100% in the moment. I focus on the moves that I am performing, and in those moments, nothing else matters other than how I feel physically and how proud I am of myself. This is where I am now. I’m working out consistently 4-6 times per week and loving every second of it. As with all health journeys, my fitness journey is never-ending, and I look forward to seeing which exercises I love best in 5 or 10 years!

Exercise has become my favorite pastime and one of my favorite social activities. I love meeting a friend at a fitness class to get our sweat on. I love trying new things with people I love and also by myself. Plus, I’ve met so many amazing people by going to these classes. I’ve met a multitude of incredible instructors who inspire me SO much. I’ve made friends that I see consistently at the same classes, some of which now feel like family.

Exercise continues to shape my life in a positive way. It’s not a chore or something that I only view as a method to lose weight. I view it as the most incredible activity, a celebration of our bodies and of the joy of movement. Fitness has always been a passion of mine, but I feel it now more than ever. If you’re new to exercise or if you’ve been in the game for a while, I highly recommend trying group fitness classes. They truly changed my life. However, one of the most beautiful aspects of fitness is that it’s different for everyone. Some people love to run miles, some people love to dance, and some people love to lift, to name a few. Whatever works for you is the best thing for you!

I suggest trying out as many types of fitness activities as possible to find what you really love. There’s an exercise for everyone, even if it’s simply walking. Fitness should be enjoyable, not dreadful. I promise you’ll find something that you love, as long as you try. Step outside of your comfort zone and reap the benefits of physical activity! I’m brainstorming ideas on how I will incorporate more fitness-related content to Bri Healthy in the near future, so stay tuned!

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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

Me kneeling down to tie my HOKA running shoes

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 […]

My Fitness Story: Diets and Training

Categories: Fitness Training

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(Why I Work Out)

My Personal Fitness Journey Had Been My Metaphor For Life

Get past that hurdle.

“Give me everything you got; V, you can do anything for 15 seconds!” the instructor yells as the blaring beat drops, and I flex every muscle in my body, sprinting at a 11.5 speed on the treadmill under the dim red light, as my intense eye contact in the mirror affirms that I got this — I am strong, I am powerful, I can do anything. Holy sh*t. An 11.5. That’s 0.2 up from yesterday’s class. As I walk down my heart rate at a three speed, sweat is spewing off my forehead, my legs are shaking. This 50-minute Barry’s Bootcamp class just made my entire day.

If you can’t tell, I am one of those rare people who actually enjoys working out. My personal fitness journey can be summed up as equal parts mental and physical. Overcoming an obstacle and showing myself how strong I am serves as a metaphor for real-life scenarios. Whether it’s the actual data of an improved speed, hitting a new weight bracket, or the mantras I tell myself in the mirror when I’m moving — I always walk away from a workout feeling better than before. Getting past the hurdle motivates me to take on the day with confidence.

Don’t get me wrong: I’ll occasionally have days when I need a rest and skip the gym. But whenever I find myself feeling down, the first thing I notice is that I have not been consistently working out . It keeps my energy levels up, my nutrition healthy, my sleep sufficient, and my mental health in check. Movement has become a nonnegotiable form of therapy in my life. But it has been one hell of a journey to find my niche, and it wasn’t always linear.

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The Journey

After being a childhood athlete growing up in Connecticut and juggling more than three sports a year, the whole team dynamic with a coach has stuck with me through adulthood. I still remember the immense impact my childhood coaches had on me. It’s why I prefer community fitness to a personal trainer or stand-alone gym sesh. I’ve tried the latter, but I was never able to stick with it. In fact, I’ve tried just about every style of workout imaginable to arrive on what works for me. I’ve dated hundreds of different workout styles to finally commit to the ones I love… if only actual dating was that clear.

During college, when I didn’t have soccer practice on my daily schedule, my physical fitness and overall health was quick to fluctuate, and I knew I needed to find a new routine. I would go to the gym but didn’t like the idea of working out next to frat guys who I’d be partying with that weekend. So I sought out off-campus alternatives.

That’s when I first fell in love with hot vinyasa yoga. I started off as a timid newbie that hid in the back corner, hoping to hide from whatever mistakes I was already prepared to make. From a great instructor, I quickly learned that there are no mistakes. Simply showing up, breathing through the poses and staying in the hot room meant it was a successful class. Prior to this, I never considered myself to be the yogi type — I blamed it on my short attention span. But the difficulty of the hot room forced me to focus and gave me the challenge I longed for but in a low intensity movement. One class a week turned into four, and after a few months, my new spot in the class was front row center.

I was drawn to overcoming the challenge of each class, the diverse community that had no ties to my personal life, and the life lessons I took away from each sweat sesh. The slow buildup of confidence, strength, and stamina was profoundly empowering to a college student trying to find her way in the world.

After I graduated and moved to New York City, I remembered that everyone was a newbie once, so I took what I learned from hot yoga and applied it in classes all over town to find my new niche. I would raise my hand high when an instructor asked if there were any new students. I wanted to learn it all. Plus, full disclosure: I worked at a fashion and fitness magazine, so the access to trendy new studios was abundant.

You name it, I’ve tried it, thanks to my job and ClassPass. From New York to L.A. (where I moved in 2017), I compared Mark Wahlberg’s F45 circuit training to Training Mate and dabbled in Taryn Toomey’s “The Class,” and then tried out Julianne Hough’s Kinrgy, which taps into breathwork and emotion through movement. I’ve really experienced it all. Through all these various classes, I learned that community and performative leadership motivate me, hold me accountable, and breed connection. There’s something especially empowering about overcoming a difficult challenge together, whether it’s fitness-related or not. Even though everyone is on their own journey, when you have someone next to you bringing the energy, it’s contagious. Plus, when you start to build a relationship with instructors and fellow classmates, these workout classes start to feel like home.

The COVID Effect

When the first wave of COVID hit and businesses were forced to temporarily shut down, my whole life of fitness changed. As someone who always found it difficult to work out alone, I had no other choice. Luckily, being “bored in the house” served as a motivator to seek out a virtual fitness community.

I began daily walks, which turned into runs in Beverly Hills, where I lived at the time. I used Instagram and Spotify as a tool to share my journey, resonate with a community, and discover playlists others were running to. I always enjoyed working out to music, but over COVID, I became particular about it. It was my new way of receiving a mantra when pushing myself through a workout. I timed my own playlists to hit a specific hill when Nicki Minaj’s “Chun-Li” came on.

I also supported instructors who were furloughed with donation-based classes and invested in booty bands for floor strength, a Crossrope jump rope for cardio, and Bala Bangles for my daily walks. It was a difficult start, but the more I incorporated Zoom workouts into my routine, the more I became hooked. I missed my classes but found a sense of community online.

On the flip side, my body experienced true rest, probably for the first time. Over quarantine, I learned the importance of recovery, proper sleep, and the right fuel for a true holistic approach to wellness. It was a turning point in my fitness journey where I learned that a rest day or two is just as important as the workout itself. I was working out less but somehow gaining the aesthetics of muscle definition that I always wanted. Whether it was the stress of being “busy” all the time or not allowing myself a rest day, quarantine really forced me to actually listen to my body and practice the knowledge I consume… not just post quotes about doing it on Instagram.

The Return To Studio

Barry’s Bootcamp was one of the few studios that reopened in Phase One. The franchise came up with “Barry’s Outside.” It literally brought bikes, treadmills, weights and benches into parking lots, garages and rooftops, along with a silent disco-style headphone workout that required face masks, of course. While it wasn’t the same as the red room, it was a lot more fun than the computer screen, so I became a regular no matter what it cost. I was hooked on certain instructors, mostly for their like-minded music interests that motivated me to push harder with each beat drop.

When all classes started to reopen, and Barry’s went back inside, I still felt committed to the studio. It’s a sentimental feeling, walking through the parking lot we used to workout out in, knowing how far we’ve come as a #BarrysFamily. My now weekly rotation of high intensity Barry’s Bootcamp, hot vinyasa yoga, and the occasional boxing or Megaformer Lagree class, along with leisure walks, bike rides, and full-on rest days are where I currently live.

The Future Of Fitness

I once prided myself on working out seven days a week for an aesthetics goal, even if it meant getting a lousy five hours of sleep to make a 6 a.m. class. But now after all these years, and especially after quarantine, I have learned more about what my body needs. I’ll gladly take my eight hours and a rest day. I also care more about fueling my body for a workout with the proper macronutrients for sustained energy. Plus, workouts in general are far more enjoyable when you’re properly fueled — whether it’s fruity carbs for a cardio blast or protein for strength training. I also make a point to stretch, meditate, and massage my body with the proper tools when needed. Prioritizing wellness and longevity over aesthetics has brought me peace.

I’m not here to push my style of working out onto anyone else. My journey certainly has not been linear, but by putting myself out there to try new things, I’ve been able to carve a path I love, and I encourage others to do the same, whether it’s an at-home Peloton bike or simple daily walks. For me, it’s a combination of high energy motivation, loud house music, and a like-minded community that gets me going. If you happen to catch me in a Barry’s class, I’m the girl that sings to herself in the mirror and loudly “whews” after a treadmill sprint (Team No Shame). Something about it brings me back to the crossroads of childhood dance class and soccer practice where my coach was playing tough love with competitive drills.

If you’re searching for your motivation, pay attention to what strikes your interests and just try it. ClassPass is a great tool for that. If you prefer softer music, find an instructor that matches. Tell them you’re new and don’t expect to be good at it. Instructors are there for a reason and every other person in that class was new once too. Stay present in the sensations of your body over the workout, and remember: A little patience for progress and showing up consistently could turn into something you can’t imagine living without.

This article was originally published on Feb. 2, 2022

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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.

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 Starting Your Fitness Journey

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By florence milano.

You might think starting a journey of health and fitness is overwhelming. Your mind quickly visualizes an image of exercise equipment or people staring at you. It can be intimidating, but keep in mind that everybody once started as a beginner.

Deciding to end old habits while making healthy improvements can be a life-changing decision. Not only will this greatly improve your overall well-being, but it can also boost your mood , increase your confidence in yourself while remaining motivated to stay on track.

Coming prepared with the right game plan will help you succeed, so we’ve laid out some strategies to help you get started!

1. Determine Your Reason and Commit to Doing So

One thing to consider when starting anything is why you’re doing it in the first place. Are you doing it for yourself or others? What do you hope to get out of it?

It should be something you want rather than something that you think you need. The motivating factor could be as simple as not wanting to be out of breath when taking the stairs or improving your mental health.

Wanting to have a regular exercise routine , researching the most effective methods and other time-consuming tasks will not yield results. It is entirely up to you whether or not you’re ready to make the change, but you cannot achieve your objectives if you’re not fully committed to the process.

Reassure yourself that you can handle anything and everything that may occur no matter how difficult or challenging it will be.

2. Make a Plan and Set Up a Vision Board

Having a plan is essential to any goal because you need to know what goals you wish to achieve and when you intend to break them when developing a strategy. Be it for exercise, mealtime or meditation; it’s important to establish the best schedule for yourself.

A vision board is typically a list that contains images and graphics rather than just writing. It encourages you to visualize your goal, your journey and the action plans to achieve it.

Create a vision board wherein you can start planning and working on your fitness vision. You may use a bulletin board, a shadow box, a poster board or just a notebook. It doesn't have to look like anyone else’s: it should be what inspires you. Here are some examples you could collect for your fitness vision board:

Old pictures of yourself
Pictures of nutritious foods
Inspirational short stories
Journal clippings
Everything that highlights your ambition

Put your vision board somewhere where you'll see it every day. You can even make another vision board for the things you have accomplished.

3. Setting Positive and Achievable Goals

Some people want to build endurance, improve their health and boost their confidence. But what should you do to get there?

Fitness goals are important for several reasons. They hold us accountable, expand our perception of the possibilities, and motivate us to push through temporary challenges to attain long-lasting changes.

Though it’s great to have your big ultimate goal, you should also set smaller and more manageable fitness targets to help you get there.

We all want immediate satisfaction, but it’s important to be realistic about the deadline you set and remember that everything takes time. Major improvements will never be completed within a week.

Choose a goal that you can accomplish over months rather than a year, like getting more exercise and controlling your food intake. In this way, you are more likely to stick to it if you approach it with a long-term mindset than a quick fix mentality.

If you own a RENPHO AI Smart Bike , set smart goals to help make losing weight more manageable by taking AI Gym video courses with certified Les Mills trainers. This can help you with a clear path to success and help you find the motivation to keep going.

4. Start with Baby Steps

It is best to start your fitness journey little by little. There’s no need to run a marathon or lift weights on Day 1, or you’ll end up getting injured and discouraged.

Start with 15 to 30 minutes of daily cardio with your AI Smart Bike to establish a regular exercise habit. Over time, you can add more difficult routines to your exercise.

5. Check Out Different Things and Find Out What's Best for You

You need to know your likes and dislikes so you can be passionate about your fitness program. Every year there are new trends, fun fitness videos and equipment to try.

Experiment where possible and discover your fitness style so you can have the most fun while working out. Whatever you choose, make sure to include strength, training, cardio and high interval training in your exercise schedule.

6. Track Your Progress

It’s important to track your fitness growth to make sure you stay motivated.

Note your maximum reps for each set of lifting weights, building core, or tracking your speed and cycling time with the intelligent bike and RENPHO's IA app for cardio exercises. This will allow you to maintain consistency and progress over time.

7. Stick to Healthy Habits

To achieve your goals, consistency is needed in having healthy habits. These habits can be as easy as going for a 30-minute workout with your AI Smart Bike three times a week and treating it as a ritual.

Make sure the healthy habits you include in your daily routine are in line with your desired outcomes. It's also important to make these habits basic so that you can integrate them into your daily routine every day.

Trying to incorporate too many things at once to construct your ideal daily routine can cause more damage than good because it is unlikely to be sustainable. It’s important to remember that being healthy is a way of life, not a temporary solution.

Sleep improvement and less screen time are examples of integrating healthy routines. It will both make you feel better every day and will also help you recover from your workouts.

Stick to one to three action plans at first, and if you can keep them up regularly, you can add more.

8. Eat a Healthy Diet

Fitness entails more than just physical activity. You must also ensure that your body receives the proper nutrition to fuel your workouts.

The number of calories you burn doesn’t matter when you immediately include it in your eating habits. But over time, the quality of the calories in the food you’re consuming will become more essential.

False fats, sweets, false colors and flavorings, among other things, can affect your immunity and may risk you getting sick and hinder fat-burning hormone production.

The best way to start eating healthy at home is by educating yourself– understanding which foods will help you keep your goals will make it easier to create simple healthy eating habits and incorporate them into your daily routine.

There's no need to stick to the most recent fad diet. Begin by consuming a variety of fruits and vegetables, as well as protein, complex carbohydrates and healthy fats.

The RENPHO Health app, for the RENPHO Smart Body Scale , can assist in setting target goals for you to achieve if you have a specific weight or fitness goal in mind.

9. Choose Water Over Fizzy Drinks

You will normally need to drink more water when you shift into a daily routine and regular exercise. It's a way of your body’s signal, which you shouldn’t ignore!

Hydration refers to drinking enough water before, during and after any activity. It keeps your body cool and your joints lubricated. Water improves the nutrient distribution that keeps you energized and healthy.

Your body cannot function well if you’re not adequately hydrated, which can lead to muscle cramps, tiredness and disorientation and other serious symptoms.

Refresh and hydrate, especially if you do intensive workouts regularly. Drinking plenty of water is just as important as eating healthy.

10. Don’t Let Your Cheat Days Waste Your Progress

Cheat days are fine, just be smart about them. A small slice of cake is welcome, but go overboard with it, or you lose all your hard work.

By balancing workouts with healthy eating and a life filled with the occasional treat, you can enjoy your fitness routine even more and continue to reap the rewards for a lifetime.

11. Find a Fitness Buddy

Starting your fitness journey may be frightening, so having someone with you every step of the way can help. They can help to keep each other motivated and have fun while doing so. In the end, a trustworthy workout buddy increases your chances of sticking to your regimen!

Don't worry if you don't have a willing friend. The RENPHO Power User is a community Facebook group where RENPHO users with similar ideas can share their fitness journeys and encourage one another.

12. Expect Challenges

Life has the habit of throwing you curveballs. You may find yourself busy with work, family, or life in general that you are unable to work as much as you would like.

We've all been there: You stick to your diet for a week before breaching it with a weekend heist. You plan to exercise more, work out for 3 days, and then find it hard to get out of bed after a long day at work.

You build career visions and become enthralled by the possibilities, only to be weighed down by day-to-day responsibilities and not have the energy for fitness for weeks or months.

If you’re having trouble staying motivated to exercise, try a new training approach to see what you prefer. If you’re worried about suddenly losing your motivation, do a strategy ahead of time to avoid it! Find some motivational quotes to keep you focused and remind you why you’re doing it.

The most important thing is to not give up. Return as soon as possible. Try to find small ways to be more active over the day. Never forget that exercise is better than none.

13. Appreciate Recovery Days

Recovery time is as important as the time and effort you put into your workouts. Every workout puts a lot of stress on the muscles .

Because your body goes through a lot during exercise, you need to give yourself adequate time to recover so that you can keep doing it. Therefore, try working out no more than three consecutive days, then allow at least one day of rest in between each workout.

14. Prioritize Sleep

Those who want to achieve their goals must commit to quality sleep . A key component of achieving goals is taking good care of your health.

You may be sleeping less because of other priorities such as work or business. Try to make a sleeping schedule where you can get 7 to 9 hours of sleep per night and manage your activities around it.

Sleep is especially important for the muscles to repair themselves properly and gain strength from the workout.

If you get only a few hours of sleep per night, your ability to think clearly will suffer and it will be harder for you to fulfill your goals. Embrace the deeply restorative powers of sleep for both your body and mind and put them to good use.

Just as taking breaks is important, having good rest is important as well. But make sure you’re getting good sleep so that you’re able to gain energy and keep working toward your goals.

15. Use the 80-20 Rule

Keep in mind that starting your fitness path does not mean that you have to stop doing everything else. For most people, fitness, and health are all about striking a balance. Give yourself a break now and then!

It’s essential to discover something you enjoy while still having an open mind when it comes to fitness: so, be adaptable and change what you do not like. Patience and determination are what you need to achieve your goals. At the end of the day, you have to remember to be kind and loving to yourself.

Now that you have an idea of how to start your fitness journey, download the RENPHO app and discover more fitness, nutrition and health tips.

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COMMENTS

A Reflection on my Fitness Journey – Bri Healthy™
As with all health journeys, my fitness journey is never-ending, and I look forward to seeing which exercises I love best in 5 or 10 years! Exercise has become my favorite pastime and one of my favorite social activities. I love meeting a friend at a fitness class to get our sweat on. I love trying new things with people I love and also by myself.
My Fitness Journey: Finding My PWR – Kelsey Wells
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.
My Fitness Plan: Reflective Analysis: [Essay Example], 835 ...
After having exercised for 18 consecutive days, I generally feel like I have a lot more energy, and I am proud of my fitness progress. At the beginning of my fitness plan, my resting heart rate was 73bpm, and it has now decreased to about 70bpm on average. My maximum heart rate was always quite different, depending on how intense my workouts were.
A Look At My Fitness Journey and How It Changed Me - Medium
If going out is not possible, start with some light cardio, stretching, abs and core exercises like plank, jumping jack, skipping, squats, mountain climber, push ups, lunges etc at home. These ...
6 Things I've Learned On My Fitness Journey - Hannah & Fitness
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!
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My Fitness Story: Diets and Training. I want to share my fitness story in this essay. When I started my fitness program I set out what I wanted by setting up the plan of what my goals would be. I know how I can be extremely lazy at times and I wanted to break the chain on this. I knew it would be hard as a struggle with determination and ...
8 Lessons I’ve Learned Through My Fitness Journey - Medium
In Fitness And In Health How I Manage to Eat 150g+ Protein A Day as a Vegetarian — Without Any Supplements A day-by-day breakdown with detailed quantities/macros, meal alternatives, recipes ...
My Personal Fitness Journey Has Been About Pushing My ...
My Personal Fitness Journey Had Been My Metaphor For Life. Get past that hurdle. “Give me everything you got; V, you can do anything for 15 seconds!” the instructor yells as the blaring beat drops, and I flex every muscle in my body, sprinting at a 11.5 speed on the treadmill under the dim red light, as my intense eye contact in the mirror ...
The Ultimate Roadmap to an Empowering Fitness Journey
0. 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 ...
The Ultimate Guide To Starting Your Fitness Journey
4. Start with Baby Steps. It is best to start your fitness journey little by little. There’s no need to run a marathon or lift weights on Day 1, or you’ll end up getting injured and discouraged. Start with 15 to 30 minutes of daily cardio with your AI Smart Bike to establish a regular exercise habit.