Going from being a couch potato to a fitness freak is a LONG process. Being a ‘fitness freak’ isn’t for all of us either! But, don’t be turned off! There is hope for all of us, I promise!
Do you want to just sit and watch your favourite soaps in the evening, or catch up on tele during the day? I know you’re thinking yes by the way…
If you have that time…are you using it effectively to get to your fitness goals? Probably not…harsh but true. It’s something so easily avoided as there is no one telling you to get up and go for a walk, however, take this as me telling you to get up and go for a walk! Read this on your way to keep you, yano…entertained! It’s simple things like going for a walk that will help you on your way to losing weight or just feeling healthier.
Do you have a phone? An iPhone or Android? (Silly question isn’t it really as everyone does these days, even 5 year olds which i find quite scary really!) There are so many apps which you can download to help you with tracking how active you are. Try going for a walk 3 times a week, for roughly 30 minutes, but within these 30minutes you want to try and get your heart rate up. Break a slight sweat. So a brisk walk, up a few hills or turn it into a slight jog is a great way to get your heart going. Using the apps on your phone it will be able to tell you how many steps you’ve done throughout the day (just make sure you have your phone on you). Try and aim for 10,000 steps a day, if you work up town or have an active job then you will probably find this quite easy to get to. But for full time mums or people that work at home, this might be harder then you think. Walking is also a great way to calm and clear the mind, especially if you have a stressful lifestyle. Taking a walk and just having some you time will help you relax.
I’ve recently given my mum some exercises to do at home 3 times a week. Just bodyweight, to help her feel stronger. She doesn’t do any gym work or get her heart rate up too much, but she does a lot of walking. So if you are ready to take it to the next step and want to do some home exercises try the following:
Plank shoulder taps
Perform x10 reps of each exercise for 3 rounds. Do this for the first week and then week 2 you are going to increase the amount of reps to 12, week 3 will be 15 reps and week 4, 20 reps. literally will probably take you less than 10 minutes to complete this short circuit. Do it in the advert of your programme, or whilst you are waiting for the dinner to cook. It’s very gradual progression but thats the main thing. You don’t want to just throw yourself in doing 5 workouts a week and then tiring yourself out or getting bored quickly. Slowly increase the reps and then after the first 4 weeks I am going to incorporate some weight into her training to challenge her a little further. Slowly but surely.
But that’s it isn’t it. Going from a couch potato doesn’t happen overnight. It’s a slow process but a satisfying one. Once you start to see and feel the changes in your health, you will want to keep going. Set reminders on your phone, get a friend involved, go to that class that you’ve want to go to forever, write what you are going to do each week and then at the end of the week you can tick it off, and i’m sorry, but who doesn’t like ticking things off a list?!
If you want more help or advice on anything in particular, please comment below and i will get back to you lovely humans as soon as possible! But start today, don’t leave it until next week, or until Monday, because we all know that won’t happen!