10 Simple Tips to Start Your Fitness Journey this Year!

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Embarking on a fitness journey is an empowering decision that can transform your life.

Whether you want to improve your physical health, boost your energy levels, or simply feel more confident, incorporating fitness into your daily routine is a fantastic way to achieve these goals.

However, getting started can sometimes be overwhelming. To help you kick-start your fitness journey on the right foot, we have compiled 10 simple tips that will guide you along the way.

These tips can be helpful for people who have never  fitness

10 Steps to Start Your Fitness Journey

Embarking on a well-structured fitness journey is akin to charting a course toward personal transformation. With clear goals and systematic planning, it cultivates consistency, encourages gradual progression, and optimizes resource utilization.

This structured approach not only yields physical results but also instills mental discipline, fostering a balanced and enduring path to improved health and well-being.

1. SET CLEAR AND REALISTIC GOALS

Begin by setting clear and achievable goals. Whether it’s losing a specific amount of weight, running a 5K race, or simply maintaining a consistent workout routine, defining your goals will provide you with a sense of direction and motivation.

Fitness Goals Examples

Before starting with the tips to start this beautiful journey, let’s see some examples of fitness goals you might have.

These can be used as ideas for you to work on yourself and decide why you want to do this change.

Let’s see some examples!

  • Workout 3 times a week – consistency
  • Increase daily steps
  • Implement healthier eating habits
  • Get more flexible
  • Feel stronger
  • Include 2 HIIT workouts every week
  • Learn how to do a full push-up (or any other exercise)
  • Be active for at least 15 minutes three days per week
  • Drink 2L of water every day
  • Eat one additional portion of veggies every single day

15-minute chest workouts for busy moms

2. START WITH SMALL STEPS

It’s important to start with small, attainable steps to prevent burnout or frustration.

Begin by incorporating short workout sessions or physical activities into your daily routine, gradually increasing their intensity and duration over time. Small victories will add up, fueling your motivation for bigger challenges.

Some Easy Exercises to Do At Home

Warm-Up: 2-3 minutes

Jog in place or do jumping jacks to get your heart rate up and warm up your muscles.

Circuit: Perform each exercise for 30 seconds, with a 10-second rest between each exercise. Repeat the circuit 2-3 times.

Workout
  • Bodyweight Squats: Stand with your feet shoulder-width apart, squat down as if sitting in a chair, then return to standing.
  • Push-Ups (on knees or full): Place your hands on the floor, shoulder-width apart. Lower your chest towards the ground, then push back up.
  • Plank: Hold a push-up position, keeping your body in a straight line from head to heels.
  • Lunges (alternating legs): Step forward with one leg, bending both knees to create two 90-degree angles. Alternate legs.
  • Bicycle Crunches: Lie on your back, bring one knee towards your chest while simultaneously twisting your torso to bring your opposite elbow towards the knee. Alternate sides.
Cool Down: 2-3 minutes

Stretch your major muscle groups, holding each stretch for 15-30 seconds. Focus on your hamstrings, quadriceps, calves, chest, and shoulders.

Remember to stay hydrated throughout the routine and listen to your body. If you’re new to exercise or have any underlying health conditions, consider consulting a healthcare professional before starting a new exercise routine. Enjoy your workout!

Start Your Fitness Journey - Workouts to lose weight

3. FIND AN EXERCISE ROUTINE YOU ENJOY

The key to sticking with a fitness journey is finding an exercise routine that you genuinely enjoy. Explore different activities such as jogging, swimming, dancing, or yoga until you discover the one that resonates with you.

When you enjoy what you do, it becomes easier to stay committed.

Here you have some examples of workouts you can follow at home, or choose any other activity that you enjoy:

4. CREATE A SCHEDULE

Consistency is vital in any fitness journey. Plan your workouts and activities in advance, and schedule them into your daily routine. Treating your fitness time as non-negotiable will make it easier to prioritize and ensure you stay on track.

SAVE THIS FOR LATER

Start Your Fitness Journey

5. INCORPORATE STRENGTH TRAINING

While cardio exercises are excellent for cardiovascular health, incorporating strength training into your fitness routine is equally important. Strength training builds lean muscle, boosts metabolism, and helps prevent age-related muscle loss. Include exercises such as weightlifting or bodyweight exercises to promote overall fitness.

10 Strength Training Exercises You Can Add to Your Workout Routine

  • Squats: Works your quadriceps, hamstrings, and glutes. Stand with your feet shoulder-width apart, lower your hips down as if sitting in a chair, then return to standing.
  • Deadlifts: Targets your hamstrings, glutes, lower back, and core. Bend at your hips to pick up a barbell or weights from the ground, then stand up straight.
  • Push-Ups: Engages your chest, shoulders, triceps, and core. Start in a plank position and lower your body towards the ground, then push back up.
  • Pull-Ups/Assisted Pull-Ups: Works your back, biceps, and shoulders. Hang from a bar and pull your body up until your chin is above the bar.
  • Dumbbell Rows: Targets your upper back, lats, and biceps. Bend over at the hips with a dumbbell in each hand, pull the weights towards your hips.
  • Bench Press: Engages your chest, shoulders, and triceps. Lie on a bench and lift a barbell or dumbbells upward while lying on your back.
  • Lunges: Works your quadriceps, hamstrings, and glutes. Step forward with one leg, bending both knees to create two 90-degree angles. Alternate legs.
  • Planks: Engages your core, shoulders, and back. Hold a push-up position with your body in a straight line from head to heels.
  • Russian Twists: Targets your obliques and core. Sit on the ground, lean back slightly, and twist your torso while holding a weight or medicine ball.
  • Leg Press: Focuses on your quadriceps, hamstrings, and glutes. Sit on a leg press machine and push the weighted platform away from you using your legs.

When performing these exercises, start with a weight or resistance level that challenges you but allows you to maintain proper form. Gradually increase the intensity over time as you get stronger.

Always warm up before your strength training session and cool down afterward. If you’re new to strength training, consider working with a fitness professional to ensure you’re using proper form and technique.

HIIT workouts for moms

6. STAY HYDRATED

If you want to start Your fitness journey, water plays a crucial role because it maintains optimal bodily functions, especially during physical activities. Stay hydrated by drinking water throughout the day, particularly before, during, and after your workouts. Adequate hydration enhances performance, aids recovery, and helps you feel energized.

5 Tips on How to Stay Hydrated

  • Carry a Water Bottle: Keep a reusable water bottle with you at all times. Having it readily available makes it easier to sip water throughout the day, whether you’re at work, running errands, or exercising.
  • Set Hydration Goals: Establish daily hydration goals based on your activity level and environment. Aim to drink a certain amount of water by specific times of the day to help pace yourself.
  • Infuse Water with Flavor: If plain water doesn’t excite you, add natural flavor by infusing it with fruits (e.g., lemon, berries, cucumber) or herbs (e.g., mint, basil). This can make drinking water more enjoyable and encourage you to consume more.
  • Create Hydration Triggers: Link hydration to certain activities or events. For example, you could take a few sips of water every time you check your email, during commercial breaks, or before each meal.
  • Track Your Intake: Use a hydration app or simply jot down your water intake in a journal or on your phone. Keeping track can help you monitor your progress and ensure you’re meeting your hydration goals.

Bonus Tip: Consider the color of your urine as a quick indicator of hydration. Pale yellow urine generally suggests adequate hydration, while darker urine might indicate that you need to drink more water.

Remember, staying hydrated is important for your overall well-being, so listen to your body and adjust your water intake based on factors like activity level, weather, and individual needs.

At Home Workouts for Busy Moms

7. SEEK PROFESSIONAL GUIDANCE

Consider consulting with a fitness professional or personal trainer who can guide you in developing a personalized workout plan.

They can help you understand proper form, prevent injuries, and provide motivation and support throughout your journey.

5 Compelling Reasons to Consider to Find a Fitness Professional

  1. Personalized Approach: A professional fitness coach or trainer will assess your individual goals, fitness level, medical history, and any limitations you might have. They can then design a personalized workout and nutrition plan tailored specifically to your needs, ensuring optimal results while minimizing the risk of injury.
  2. Expert Knowledge: Fitness professionals possess in-depth knowledge of exercise physiology, nutrition, and biomechanics. They understand the science behind effective workouts and can guide you in making informed decisions about exercises, intensity, rest, and recovery. This expertise ensures that you make progress efficiently and safely.
  3. Accountability and Motivation: Working with a fitness professional provides a built-in support system. Regular check-ins, goal setting, and progress tracking can help keep you accountable and motivated. Having someone to celebrate your successes with and help you navigate challenges can significantly increase your adherence to the fitness journey.
  4. Avoiding Plateaus and Overtraining: Plateaus and overtraining are common obstacles that can hinder progress and even lead to burnout or injuries. A skilled fitness professional knows how to design progressive and varied routines that challenge your body while preventing these pitfalls. They can adjust your plan as you advance to ensure you keep seeing results.
  5. Learning Proper Technique: Learning the correct exercise techniques from the beginning is crucial for avoiding injuries and maximizing the benefits of your workouts. Fitness professionals can guide you through proper form and movement patterns, ensuring that you perform exercises safely and effectively.

Remember, the guidance of a professional doesn’t have to be a long-term commitment. Even a few sessions can provide you with valuable knowledge and a solid foundation to continue your fitness journey independently. Whether you’re new to exercise or looking to take your fitness to the next level, seeking professional guidance can be a wise investment in your health and well-being.

Start Your Fitness Journey - HIIT Workouts

8. MIX UP YOUR ROUTINE

To prevent boredom and keep your motivation high, diversify your workouts. Try new exercises, switch up your routine, or participate in group fitness classes.

Variety not only challenges your body in different ways but also keeps things exciting and enjoyable.

9. PRIORITIZE REST AND RECOVERY

Rest and recovery are integral parts of a successful fitness journey. Allow your body time to repair and rebuild after workouts by incorporating rest days into your routine.

Get enough sleep, eat nutritious foods, and listen to your body’s signals to prevent overexertion and injuries.

10. STAY ACCOUNTABLE AND CELEBRATE PROGESS

Accountability is a powerful tool for staying motivated. Share your fitness goals with friends, family, or an online community. Consider tracking your progress using fitness apps or a journal.

Celebrate milestones along the way, whether it’s fitting into a smaller size clothing or completing a challenging workout. Acknowledging your achievements will boost confidence and keep you inspired.

Embarking on a fitness journey is an investment in your overall well-being. By following these ten simple tips, you can start your fitness journey with confidence and set yourself up for long-term success.

Remember, it’s a marathon, not a sprint. Enjoy the process, be patient with yourself, and embrace the positive changes that a fitness-focused lifestyle can bring. Your journey begins today!

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