Are you allowing something to stand in the way of you starting your workout? Are you one who sits in the car trying to convince yourself to get out and get started? Do you wander aimlessly around the gym trying to decide which piece of equipment will make your back fat disappear fastest?
Welcome to the club, you’re not the only one. I’ve restarted my fitness journey a total of 3 times, each time I’ve lost the weight sadly I could not maintain the weight loss. But what if I told you there was a cure to this anxiety moment to getting healthier and a simpler way to maintain it. Here are 5 ways to prepare for a workout from the office to gym.
The first thing you will need while getting started on your physical journey is a workout plan. This plan can be brainstormed in your head but if you’re anything like me, you’ll write it down anyway. When starting something new creating visuals to remind yourself of the end goal is a great way to keep you focus.
So, how do you train like a pro when you’re only a beginner? Here’s how.
1. Eat for Fuel & Drink for Hydration.
Avoid showing up to the gym on (E)mpty, this can cause you to experience faint dizziness, muscle cramps and even cause an accident (leaving you feeling like you should’ve stayed your behind in the car). Grabbing a protein bar, shake or fruit before your workout is a great way to fuel up beforehand. Remember it’s important to remain cautious watching what you eat by meal prepping or counting calories and even cutting portion sizes.
We have heard how important it is to stay hydrated all our lives so why should you drink water beside the obvious: water is good for you? I’m glad you ask
Increases Energy & Relives Fatigue
Promotes Weight Loss
Improves Skin Complexion
Boots Immune System
Natural Headache Remedy
Prevents Cramps & Sprains
Puts You in a Hydrated Mood
2. Schedule Your Workout.
Whether your work out is with a small group or individual it’s good to create a schedule to help you stay on track and knowing when to increase your regularity and routines. Always warm up, 5-10 minutes stretching your chest, shoulders, triceps, hamstrings, calves, glutes and leg exercises. And if you’re going for the All-Star, like my mom, she warms up on the bike & stairs.
Don’t feel compelled to touch all the equipment inside the gym all in one session. Quite possible but not realistic. Pick one exercise for each big muscle group quads, butt and hamstrings, push/pull and core. Do 3-5 sets for each exercise, 8-15 per set with 1-3-minute rest periods.
The next 30 minutes should be spent sweating it out on your favorite machine or one your trying out to find your favorite. If you aren’t sure how a piece of equipment works, asks an employee, they are there to help.
“During college I worked in retail and during the holiday season the lines would go literally to the back of the store. When my guest decided they wanted to grab one thing off the wall nearby I ensured them that it was okay, now it was their turn at the register. I expressed, I am here to assist them during their shopping experience because that’s what I get paid an hour to do. Whether I do it to the best of my ability is on me, but the guest is allowed to ask and do whatever they deem is necessary for their experience.”
When you are experiencing something new, there is always someone around to help. Get over yourself, it’s your turn now, ask for help if you need it. It’s the only way to conquer the end result.
3. Create Your Playlist.
Music is a powerful tool has been used throughout time to boost alethic performance. Decide if you’re going to use your everyday playlist or create a new perfect workout playlist.
Get creative, put some work into it. The internet is filled with information and music is one of them. Did you know if you just type in the lyrics to a song on Google, it might just pull it up with a video.
Look for jams with a strong, energizing rhythm, uplifting melodies and inspirational lyrics. Here are a few songs that are on my playlist.
Bruno Mars featuring Cardi B. – Finesse
Ke$ha – We R Who We R
Mac Miller featuring Anderson Paak – Dang
Icona Pop – I Love It
Calvin Harris featuring Ne-Yo – Lets Go
Usher - Scream
4. Grab Your Gear.
Everyone likes fitness gear from fit-watches to fit-belts and even cordless headphones but understand all of these things are accessories and will not increase your stamina or build your strength. The discomfort of exercise is the self-chiropractic body alignment.
Grabbing your gear entails nothing more than a well-made gym bag to keep up with everything. A towel to catch the sweat. Extra socks just in case you work up a serious sweat with plans afterwards. Deodorant to freshen up. Water bottle to remain hydrated during the process.
5. Focus on You
Now that you are well prepared for your workout arrival process it’s important to focus on you and your breathing. It will help you during those anxiety like moments. The moment where you start judging yourself based off of everyone else. A place you may have visited before, where you feel judged but yet no one is watching.
Focus on you and the brainstorming plan and playlist you created to help you conquer this moment. Realize you have already made it out of the car, into the gym and past the ten-minute warmup.
Choose a machine. Any machine. One that you know how it works. Start walking the treadmill or working your legs on that elliptical. Read the no judgement signs. Focus in on the personal trainers giving advice to others. Breath.
Now give yourself credit for preparing for your workout by focusing on you. No matter what never give up.
Share with me your favorite protein bars, workout planning strategies and gear you use during workouts.