We all want to hit the gym and tone our muscles but most of us don’t have the time, the money, or even the confidence for it. Also, with the pandemic going on you’re better off doing your workouts at home.
Getting started on your fitness journey can be a struggle. You may be at the point where you want to get into shape and you have the drive for it but you are not sure where to start or how to start. For so long I myself trained very ineffectively and I didn’t keep track of where I was at or had a real plan/schedule set for myself to go by. So again here at MountainMamaRu I’ll be the “oops” so that you don’t have to “what if.”
Here are four steps to help you get started and moving towards sculpting a better you and staying motivated:
STEP 1: Set a Goal
Determine your goals. Why are you wanting to start a fitness routine? Is it to lose fat, build muscle, get lean, become stronger, improve your endurance, or just to tone, sculpt, and firm up?
When you set a goal for yourself it can help you break through the plateau. Make sure that your goal is measurable and time-bound. That you only have a certain amount of time to achieve that goal. There needs to be an emotional attachment to it. Without goal setting your success is elusive and can become more difficult to achieve.
STEP 2: Start Small and Monitor Your Progress
After considering your goals, be reasonable. Start with the basics and make sure that you put it on paper.
You have to ease your way back into working out and understanding that the smallest step is better than no step. Start by researching; for example if you are trying to lose weight, gain muscle, or build endurance what steps do you have to take or do in order for you to get there? Take a selfie and share it with your spouse or best friend or just for yourself. When you share your progress or keep track of it through biweekly or monthly photos of your progress, it can actually help motivate you to accomplish the goals you’ve set.
STEP 3: Expect Setbacks and Your Stress Level
You’re only human. We are bound to make mistakes and if you fall stand tall and just get back up for more stumbles or obstacles. Mistakes are actually not failures unless you make the same one over and over again. But when you face that mistake, stumble, or obstacle and you let it be known to yourself that it was a necessary stepping stone to achieving your goal. Then and only then have you perceived mistake or failure with an open mind.
“The only real mistake is the one from which we learn nothing.” Henry Ford
“Failure should be our teacher, not our undertaker. Failure is delay, not defeat. It is a temporary detour, not a dead end. Failure is something we can avoid only by saying nothing, doing nothing, and being nothing.” Denis Waitley
STEP 4: Celebrate Healthy Progress
You deserve to celebrate your fitness journey no matter how big or small. When you think about your body and how amazing it is and what your body is capable of. The only thing you should do is to celebrate it. Our bodies go through so much stress even when we workout, so it is best to allow it time to heal and rest and also to treat it to something nice.
Treat your mind, your body, and your soul to something pleasant. Such as, a massage, a spa day, get that new workout gear you’ve been eyeing, or just enjoy that cheat meal. However, do keep in mind the size of the celebration to the size of the goals set.
-SAMPLE WORKOUT WEEK-
MONDAY: BACK AND BICEPS
WARM UP:
https://pin.it/u5d3xwskwa4ntc
WORKOUT:
https://images.app.goo.gl/nBLp1BMUHfzsfLrB6
TUESDAY: LEGS
WEDNESDAY: CHEST AND TRICEPS
CHEST WORKOUT:
https://pin.it/6s33aupyapngs4
CHEST WORKOUT:
Dumbbell Exercises for Chest –
https://dumbbell-exercises.com/exercises/chest/
THE FINISHER:
The Finisher
This farmer’s walk drill hones posture, which can help your chest look bigger.
1. Bench press 15 each dumbbell
3 sets 15 reps
2. Incline bench press 10 each dumbbell
3 sets 15 reps
3. Straight arm pull over 15 lbs
3 sets 15 reps
4. Seated triceps extension 15 lbs
3 sets 15 reps
5. Triceps dumbell kickback 5 lbs
3 sets 15 reps
6. Weighted bench dip
3 sets 10 body weight
THURSDAY: ACTIVE RECOVERY
Active Recovery (yoga,walking, stretching, foam rolling etc.)
1. DYNAMIC WARM UP EXERCISES:10 min
https://pin.it/lriric4uj5z4jb
2. 20-MINUTE TOTAL-BODY FOAM ROLLER ROUTINE:
https://pin.it/zbscuvp62ghmbo
3. ACTIVE RECOVERY WORKOUT:
https://pin.it/4gk5mixsw46ici
FRIDAY: GLUTES
remember to squeeze your glutes, and slow and controlled
3 sets
1. Clams: 30 reps each leg
2. While laying on your side and knees bent, tap left knee with right knee then tap heel with heel: 20 reps each leg
3. Bent knee tap to straight leg raise: 10 reps each leg
4. Donkey kicks: 30 reps each leg
5. Fire hydrants: 20 reps each leg
6. Glute bridge finisher: 10 reps
SATURDAY: SHOULDERS AND ABS
SUNDAY: ACTIVE RECOVERY
Active Recovery (yoga,walking, stretching, foam rolling etc.)
1. DYNAMIC WARM UP EXERCISES:10 min
https://pin.it/lriric4uj5z4jb
2. 20-MINUTE TOTAL-BODY FOAM ROLLER ROUTINE:
https://pin.it/zbscuvp62ghmbo
3. ACTIVE RECOVERY WORKOUT:
https://pin.it/4gk5mixsw46ici