So you want to get back in Shape...

After taking a break from exercise, it can be difficult knowing where to start when trying to get back into shape. The first thing I want to emphasize is that getting back in shape will take time, work, planning, and dedication. Beware of programs that sound too good to be true! I feel strongly that by approaching a workout program with a realistic view of the work it will take to achieve your goals, the more likely you will be to stick to it.

First thing, sit down with a pen and paper and write down the reasons you want to get back in shape. All of them. Do you want to look better? Do you want to feel better? Don't just write 'I want thinner thighs,' write WHY you want thinner thighs. Then map out a plan for meeting those goals: how much time are you willing to dedicate each week? when are you going to dedicate that time? what type of exercise best fits into your lifestyle and budget (i.e. do you plan on getting a gym membership, or do you plan on trying workout videos at home, etc.). Post this list front and center in a location you'll see it multiple times a day: on the bathroom mirror, on the refridgerator, etc. If you have your written goals staring you in the face, you're more likely to follow up on them.

So, now to the actual workouts. It depends in part on what kind of exercise you enjoy, but the general gist is this: you need to do cardiovascular exercise that will increase your heartrate and burn calories, and you need to do weight-bearing exercises that will build and tone muscle. If you have limited time to dedicate to exercise, find a program that will allow you to do both at the same time, like a circuit workout at Curves, or an aerobic video or class that incorporates dumbbells into the workout. If you're not ready to brave a gym, that's fine, just start walking around your neighborhood. Invest in a set of light-weight dumbbells, and after your walk, do a few sets of squats, lunges, leg-lifts, etc. The point is to try different workouts until you find something that you enjoy and can stick with. There's no point in joining a gym if you feel too self-conscious to actually go there!

Finally, recognize that there will be days when you won't meet your goals. When you won't do your scheduled workout, when you'll overindulge on birthday cake. When that happens, don't allow it to derail your efforts. Recognize that it happens to everyone, even those who love working out! Use this as your mantra, "Fitness is a journey, not a race." It will take time, and it there will be barriers along the way, but if you pace yourself and forgive yourself when you're down, you will end up reaching your goals in the end.

Please let me know if you have any questions.