No matter what your age or fitness level, getting started with working out can be daunting. I have a few simple tips to get you started with minimal intimidation. Also sharing a snapshot into my weekly workouts at age 49. I still feel like I'm just getting started!
This week I’m sharing a snapshot of my weekly workouts. This is what I do mostly from home and it has been extremely effective at keeping me lean, healthy and fit. As I’ve said before, I do different workouts for different reasons and it’s not about weight loss for me (although it once was). My workouts now are about feeling my best, emotionally and physically.
But I also strength train to keep my body in shape. While I’m not looking to do any more bikini competitions, I do want to look good in my clothes and feel confident with how I present myself. It’s also my anti-aging regime because muscle density is one of the best predictors of longevity and quality of life!!
So here’s my workout schedule over the past week. I hope it’s helpful for giving you some ideas or inspiration for your own fitness journey.
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If you want to work with me to create a program, you’re invited to join my small group virtual training in April. Details here
- Saturday - 60 minute yoga class (this was strictly for mental fitness)
- Sunday - 60 minute hot yoga class (same as above)
- Monday - 25 minute Turbo Fire HIIT (combats the Monday blues) and a 60 minute walk (because the sun FINALLY made an appearance)
- Tuesday - 30 minute lower body circuit workout (see below). I do this to keep my my body lean and firm and keep my with posture correct.
- Wednesday - 30 minute HIIT + a 60 minute walk listening to my favorite podcasts (soaking up the sun again!)
- Thursday - 40 minute home yoga practice
- Friday - 3 mile outdoor run and a PiYo strength workout
- Saturday - 60 minute yoga practice (purely for sanity)
Now that might seem like a lot to some of you, and maybe not to others. Keep in mind, I got into the habit of fitness about 10 years ago and I’ve been able to keep it up for exactly that reason - it’s a habit. It’s also more doable because most of it is done at home. The yoga classes are in studios lately as I’ve been using ClassPass again and I love it.
No rest days?
I consider yoga to be my active rest days. Those sessions are strictly for mental nourishment. I can’t tell you how much happier I am when I’m yoga-ing at least 3 times a week. Also, from week to week, something always comes up that derails my best efforts to workout, so I don’t plan rest days - I plan to workout every day and then let life interrupt as it needs to.
Where to start if you're just getting started with working out?
I think the best place to start a fitness routine is to experiment with different workouts to see what you like. Online workout programs, will give you an idea of what’s expected and whether or not it's of interest to you. If you hate it, you simply turn it off and try something else. There are so many forms of exersize out there that there’s something for everyone, whether it’s Zumba, yoga or lifting weights.
Here’s some solid first steps that I'd recommend exploring
- Youtube - search for yoga, Zumba, weight training for beginners or Barre classes. You'll get a mixed bag on quality, but it's a good start.
- Beachbody on Demand - this is the most comprehensive (and most affordable) streaming workout platform there is. You will have a taste of everything here.
- ClassPass - if you’re into workout out with other people, Classpass gives you access to a number of local studios at one flat rate. This is great for sampling workouts and studio vibes. I think it’s so worth the price.
- Join a local gym that has a variety of classes, cardio and weight training equipment.
- Run or walk - Got shoes? That’s all you need.
Think you're not cut out to be fit?
When I first started my fitness journey, I was a bartender that smoked almost 2 packs of cigarettes a day. I was over 200lbs and had the world’s worst diet consisting of burgers, fries and way too much beer. There were no online fitness classes back then and I couldn’t afford a gym, so I started jogging. It hurt (a lot), but I started with just a few blocks and let it grow from there.
The important thing to remember is that we all have to start somewhere. I was NOT athletic growing up and I was very overweight when I started, but eventually, I came around. I know that going to a gym can be super intimidating, but don't let it deter you from moving. Just take the first step and don't stop.
Caren is a certified yoga teacher, fitness instructor and ADHD Coach. As the founder of The Fit Habit, she shares ADHD-friendly self-care, food & fitness inspiration, along with practical ways to foster mind + body wellness.
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