FIVE TIPS FOR GETTING STARTED IN HEALTH
Embarking on a health and fitness journey can feel overwhelming, especially if you’re new to regular exercise or healthy-er eating. With the right approach, mindset, and expectations, you can set yourself up for success and build habits that last for the long haul. Here are five practical tips to help you get started.
1. STOP SETTING GOALS… FIND YOUR WHY AND FITNESS
Nothing against setting goals per se. They are great once you are going and consistent, but that’s not what we are talking about here. A goal rarely motivates the average person to do things they don’t necessarily want to do. Dig deeper. Yeah, scary deep. Think about being there for your family or loved ones as long as possible without burdening them with caring for you. Think about being an example for your kids. They are watching everything you do. Think simply about what kind of person you want to be and the habits that type of person would or would not have. Now we have it! Now grab onto that vision like a buckin’ bronco, and let’s ride.
2. START SMALL AND BUILD GRADUALLY
Trying to do too much too soon is a common mistake that can lead to burnout or injury. This is most common with people who have been athletes in the past or have just fallen off the wagon for a bit. Begin with manageable changes that fit into your current lifestyle. For example, if you’re new to exercise, start with 15-20 minutes of physical activity a few times a week. As your fitness level improves, gradually increase the frequency first (more sessions per week), the duration next (longer sessions), and finally, the intensity (make a session harder). Similarly, make small adjustments to your diet, like swapping sugary drinks for water or some carbohydrate calories for protein. Small changes done daily add up to big results.
3. FIND ACTIVITIES YOU ENJOY
Consistency is key to long-term success, and sticking with activities you genuinely enjoy is easier. If you dislike running, don’t force yourself to do it just because it’s the easiest and cheapest to do. Explore different options — cycling, yoga, swimming, rucking, dancing, or group fitness classes — until you find something that excites you. Enjoyable workouts are more sustainable and, for many people, are the highlight of their day.
4. CURATE YOUR ENVIRONMENT AND FIND A COMMUNITY
Your environment is massive in shaping your habits. We focus on this a lot with our clients. Set yourself up for success by creating a supportive and low- resistance environment. What do I mean by low resistance? Make the daily habit of exercise and/or healthy-er eating easier by removing excuses and pinch points. This might mean laying out workout clothes the night before, stocking your kitchen with nutritious foods (or removing the junk instead), or involving already active friends in your fitness journey. It can also mean getting the necessary equipment to exercise in your home to reduce the time excuse and increase convenience. Get out into the community and find a group of like-minded people to train with. It only takes one training buddy to improve your accountability exponentially. Lastly, you could find a coach or trainer who can create a custom plan for you to remove the thought process of what to do when, be there to hold you accountable, work through obstacles, and celebrate your successes along the way. A good coach is a lot cheaper than health insurance and medical expenses!
5. BE PATIENT – PLAY THE LONG GAME
Results don’t happen overnight, and it’s important to remember that progress takes time. However, consistent effort in anything will get you moving in the right direction. Avoid comparing yourself to others (ignore all social media influencers) and focus on your own journey. Celebrate small victories, like completing a week of workouts or passing on a second helping at dinner. If you stumble, turn the frustration into motivation. Treat setbacks as learning opportunities and keep moving forward. Just know that no health and fitness journey is a straight line. But if you are consistent and you are not making improvements, that means you need to change something up. Depending on what outcome you are looking for, that might mean adjusting training load or stimulus, calorie intake, or simply repurposing calories from one macro to another.
TRUST YOUR TRAINING!
Dale Sanford is the co-founder of BPC Performance, Inc. and has been coaching individuals and athletes all over the world since 2009. You can catch up with Dale @bpcperformance on IG, or listen to the Coaches on Couches Podcast.
If you’d like to start your health or sports performance journey with BPC, visit Buildpeakcompete.com
By Dale Sanford, Performance Coach
