6 Tips on Starting to Exercise and Keeping Your Promise to Yourself

We all have had something we are trying to achieve, and realize it was harder than we though. When it comes to exercise, it is very important and we need to keep the body healthy. We know it takes more than just saying you promise on Monday you are going to start going to the gym – we all need to be accountable!

· Find a workout buddy – It helps having someone besides yourself to keep you accountable when you try to avoid your workout. Plus, when the workout gets hard, they have your back!

· Look up gym classes – If you start scoping out classes and trying them, you can really find something you truly enjoy. Plus, when you find a class you really like you are more likely to go. Your group fitness instructor will even remember your name – you bet they may call you out if they notice you’ve missed a class!

· Always pack a bag – You never want to use the “well, I don’t have my bag,” excuse. If you always keep a change of clothes with you, the second you have some spare time you can get a couple minutes in at the gym. Who knows when your friend may ask you to join them at the gym!

· Set realistic and attainable goals – We all know it takes time to put weight on, just as it does to lose weight and gain muscle. Setting realistic goals helps you achieve them more successfully. You can always tack goals on, but you want to set yourself up for success. You can do this!

· Be positive – You are making a change, and you can stick to it. You are doing something for yourself that will help keep you healthy. It is worth it, and so are you.

· Stick to it – It takes at least a week to make a habit of something. Keep your workout time part of your schedule. You will get used to your designated time, and the day you miss you will feel thrown off. It just takes time!

Here's a New Workout Routine for You!

If you have been doing the same routine for a while now and are looking for something fun and challenging then this workout is perfect. I have come up with a routine that burns a ton of calories and doesn’t require any equipment at all. For the challenge you have 20 minutes to do as many rounds of the routine as possible (taking breaks as needed) trying to beat your record the previous day. Your workout challenge should begin with a 5 minute warm-up and end with a 5 minute cool down.

Workout Routine

45 Jumping Jacks

15 Squats

5 Jump Squats (Modified: 30 sec Wall Sit)

20 Leg Raises 

30 Sec Plank

10 Calf Raises

5 Push Ups (Modified: Kneeing or Wall Push Ups)

10 Lunges (Each Leg)

15 Tricep Dips

There is your workout Challenge for the week, remember to take a break as needed. Your warm up routine can consist of standing marches, shoulder rolls, arm circles, or a brisk walk. Your cool down needs to be 30 sec stretches that targets your hamstrings, quads, abs, triceps, and biceps.

John Gutierrez

IFFH Trainer

How Important is Stretching?

Do you ever wonder why it’s so important to stretch on a regular basis? You hear it from trainers, coaches even family and friends but you probably don’t know why you’re doing it. Well we will go over the benefits of stretching, how often you should stretch and how to properly stretch.

Incorporating stretching into your daily workout and daily routine is just as important as exercising and eating healthy. The obvious benefits of stretching are to increase flexibility and improve range of motion. As we age muscles can become tighten which results in decreased flexibility and range of motion leading to minor or severe injuries, bad posture and increase muscle soreness. Stretching will also allow more blood flow to the target muscle group providing it with more nutrients and faster recovery from muscle soreness.

You are encouraged to stretch every day especially when you work out, but before you get to stretching you should first warm up your muscles by doing a 5 to 10 minute low intense warm up. After you have completed your main exercise routine you may once again stretch and it is important that you hold each stretch position for 20 to 30 seconds hitting every muscle group.

So there you have it, next time you begin your day or exercise work out you should stop and think about the benefits of stretching, such as increased flexibility, increased range of motion and decreased tension from stress, and incorporate them into your daily routine.

Achieve Greatness!

John Gutierrez

IFFH Trainer