Whether you’re following a routine for the first time (or for the first time in a long time) or just refocusing your efforts in the New Year, here are some of my favorite tips on what to keep in mind as you get started. These tips will help you stick with it when you’re feeling grumpy or tired or frustrated or hungry.
DO: BEFORE YOU START, LOG YOUR WEIGHT, YOUR MEASUREMENTS, AND TAKE YOUR PHOTOS.
DON’T: FREAK OUT OVER WHAT YOU SEE.
No one likes their Day 1 photos or measurements. But, by capturing all of the basic information (how much you weigh, how big your waist is, what you look like shirtless or in a bikini), you’ll establish a starting place. Then, when you take down all this information again (we usually recommend taking them every 30 days), you’ll see how much you’ve changed.
“I can’t tell you how many times one of our Success Stories has told me that their ‘before’ picture on the fridge saved them at some point along the way,” says Steve Edwards, Beachbody’s VP of Fitness & Nutrition.
Need some motivation and adivce for how to take your photos and measurements? Check out these videos:
How to take your Before & After Measurements
How to take your Before & After Photos
DO: WEIGH YOURSELF ONCE OR EVERY OTHER WEEK
DON’T: WEIGH YOURSELF EVERY DAY
Your weight can fluctuate every day based on how much sodium you consumed the day before, how much you sweated during your workout, whether you went to the bathroom, what time of the month it is, etc.
If you’re the type who could get discouraged from seeing your weight go up a pound or two (or more) in 24 hours, then I recommend weighing in approximately the same time each week. It’ll give you a better overall sense of the trend your weight is heading in. Just keep in mind you might gain a few pounds during the first few weeks of beginning a program. We explain why – and when you should see the numbers drop – here.
DO: EAT FOR THE BODY YOU WANT – NOT THE ONE YOU HAVE
DON’T: CUT OUT ALL OF YOUR FAVORITE FOODS
If you really want to be miserable and set yourself up for failure, cut out everything you like to eat. If your diet is really bad, a lot of stuff you like might have to go. Soda, fried food, super sugary coffee drinks…Think of this new journey as a boot camp. You’re training for the body you’ve always wanted. So feed that body with the food it needs. Lean proteins, complex carbs, and lots of nutrient-packed vegetables.
Think about your diet as an 80/20 split. 80% of the time, eat “clean.” The other 20% of the time, don’t stress about it. If you really want that beer or that cookie, have it. One cookie or one beer, isn’t going to be your downfall. If you need help tuning up your diet, consider joining one of our health programs
DO: PLAN YOUR MEALS AND ORGANIZE YOUR KITCHEN
DON’T: WAIT UNTIL THE DAY OF TO FIGURE IT OUT.
By planning your meals, you make it easier to eat healthier because you don’t have to think about it every day. You just grab your breakfast and/or your lunch and go.
DO: PUSH THROUGH THE SORENESS
DON’T: PUSH YOURSELF TO THE POINT OF INJURY
Whenever I start a new fitness program, I assume I’m going to be sore for the first two weeks. Even if the soreness doesn’t last that long, it helps my mind get in the right zone. Soreness is a right of passage, but it’s still difficult to deal with. Don’t go 100% on day one, and ramp things up each day based on how you feel. If you do get sore, back off but don’t stop. Doing a workout at 50% is a lot better than nothing. It will also help your soreness fade quicker.
DO: EXPECT TO BE A LITTLE HUNGRY AND MAYBE A LITTLE GRUMPY IN THE BEGINNING.
DON’T: FALL BACK INTO OLD BAD HABITS.
No matter what change you’re making – whether it’s a new fitness routine or a cross-country move – there are bound to be growing pains. Change is uncomfortable. Prepare to feel a little out of sorts – you might be hungry, you might feel sore, you might be a little grumpy in response – and it’s more likely you’ll have an easier transition into your new lifestyle. Soreness and hunger go hand in hand. When you’re sore you’re broken down and that incites hunger to repair your body. They’ll subside together. To speed things up, consider targeted nutrition or supplementation. The right food and the right time will minimize your desire to over eat.
DO: FOLLOW YOUR WORKOUT CALENDAR
DON’T: DON’T WAIT UNTIL MONDAY TO START AGAIN IF YOU MISS A WORKOUT.
If you missed a workout because of sickness or travel or you just didn’t feel like doing it, don’t worry. Just get back to it.
DO: GET BACK ON PROGRAM IF YOU FALL OFF.
DON’T: DON’T BEAT YOURSELF UP, FEEL LIKE YOU’VE FAILED, OR WAIT UNTIL THE NEXT DAY/WEEK/MONTH TO START OVER.
No one is perfect. Not me, not you, and not our trainers. Everyone has an unhealthy meal sometimes or misses a workout. Don’t let that define your day, your week, or your month. Just get right back on track. You’re on a journey and along the way, there are going to be a few misses. If you pick yourself right back up and keep going, you’ll get there.
DO: SHARE WHAT YOU’RE DOING AND FIND PEOPLE WHO WILL KEEP YOU ACCOUNTABLE
DON’T: LISTEN TO THE HATERS.
If you share what you’re doing with those around you, there’s a greater likelihood you’ll succeed because you’re creating a social support system that you’re accountable to. There might be people who pooh-pooh your journey, but ignore them. They have their reasons for doing so (usually the reasons stem from jealousy or fear), so just stay positive and reach out to your support system when you need help. We’re here for you, so don’t hesitate to reach out!
In fact, we have an on-going support group for people who've done a program with us that you can interact with on a daily basis to help keep you feeling motivated and posiitve
HERE’S WHERE TO GET EVEN MORE SUPPORT DURING YOUR JOURNEY.
* If you have questions for our fitness and nutrition experts, schedule a consultation so you can get some one-on-one support, all first time clients get a FREE 30 minute phone consultation to find out if working with us is right for you
* If you need more peer support, consider joining our next health and fitness challenge to be a part of a group of others working on their fitness journey. You get access to our nutrition expert as well as our private online support group.
* Josey Fish Fitness can also be sound on our social channels on Facebook, Twitter, Instagram* If you need a little extra motivation that day, tag me in your photo on Instagram (I’m @JoseyFishHealth).
Good luck and I can’t wait to see your after photos!
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