Transformation doesn't occur overnight!
Become the gym
Learn how to become one with the gym. Be friendly with other gym goers. Love the equipment. Research how to properly lift. This is your space now.
Know what you want
There's no reason for you to torture yourself through a sweat shesh if you don't have a specific goal in mind. Be it building muscle, loosing weight, or transforming, do some research and figure out what program works best for you. I love using bodybuilding.com and Team Beachbody for all things related to exercising. They have personal plans depending on which goal you're wishing to accomplish and most of the information is free.
Create a routine
I read a whole lot about how exercising in the morning is supposed to be the best thing ever. It increases metabolism, helps with sleeping, and boosts water intake throughout the day. I'm more a mid-morning kind of gal (but I consider it 'morning' enough to count). There are studies showing that working out at the same time every day allows your body to more efficiently utilize nutrients, pushing you to your best.
I have a hard time sticking to a regular workout schedule. Sometimes I'll squeeze it in before I start working, sometimes it's mid-afternoon, and then even sometimes, if it's been a long day, I won't get time until late at night. I'm still proud of myself for getting workouts in everyday. Even if they're just from home!
I have a hard time sticking to a regular workout schedule. Sometimes I'll squeeze it in before I start working, sometimes it's mid-afternoon, and then even sometimes, if it's been a long day, I won't get time until late at night. I'm still proud of myself for getting workouts in everyday. Even if they're just from home!
Get a workout schedule
If you go somewhere like Planet Fitness, then you have access to free trainers who can provide you with a workout schedule to get you the results you want. They'll also teach you the proper way to do the exercises to make sure you execute them without injuring yourself. If you can't find the motivation to do some push-ups by yourself, join the group exercise plans. They're free at PF and are super fun and effective.
I have a strange workout routine. I did some research and couldn't find much of anything, except that you shouldn't workout your arms the day before chest. I'm going to do: Mon- legs, Tues- back, Wed- chest, Thurs- Legs, Fri- arms/shoulders. I do cardio every day, less on leg day, and I work my core muscles (abs, lower back, obliques) everyday. I've also been doing some Team Beachbody power workouts for a week or so at a time. Weekends I'm usually just too busy to find time to workout, I'll most likely continue hiking, yoga, and meditating throughout the weekend and take some rest days.
I have a strange workout routine. I did some research and couldn't find much of anything, except that you shouldn't workout your arms the day before chest. I'm going to do: Mon- legs, Tues- back, Wed- chest, Thurs- Legs, Fri- arms/shoulders. I do cardio every day, less on leg day, and I work my core muscles (abs, lower back, obliques) everyday. I've also been doing some Team Beachbody power workouts for a week or so at a time. Weekends I'm usually just too busy to find time to workout, I'll most likely continue hiking, yoga, and meditating throughout the weekend and take some rest days.
Confidence is key
I used to go to a college where it was 70% guys to 30% girls. The ratio completely sucked in the gym and of course I landed the work-study job at the fitness center. Best job ever, but it was literally ALL guys and maybe one or two girls. I understand the gymtimidation. Honestly. I would learn when the low points of the day where and go to the gym when it was dead. Otherwise all the guys would stare and act like I was a piece of meat and it would throw my whole workout off because I was distracted and self conscious. Totally unattractive btw gentlemen, take notes. Planet Fitness was a perfect fit for me since it caters to women, elderly, and strictly prohibits any intimidating gym things, like grunting/screaming/slamming weights.
JUST DO IT. Listen to Nike. Get your ass to the gym and act like you belong. Eventually it will honestly feel like you're home. You'll get to know the gym so well, and you'll be so used to walking around, that you'll forget you were ever once intimidated. Consistency is key.
Focus on proper form
Probably nothing is more dangerous that working out with improper form. This leads to tears/strains/pulls/etc. It's scary territory that could leave you injured for months. If you don't have a trainer you can go to and ask your questions, google will always help. There are explanations and videos explaining the proper way to do every single exercise. Before you injure yourself, and regret it, just look it up and make sure you're doing the form correctly.
JUST DO IT. Listen to Nike. Get your ass to the gym and act like you belong. Eventually it will honestly feel like you're home. You'll get to know the gym so well, and you'll be so used to walking around, that you'll forget you were ever once intimidated. Consistency is key.
Focus on proper form
Probably nothing is more dangerous that working out with improper form. This leads to tears/strains/pulls/etc. It's scary territory that could leave you injured for months. If you don't have a trainer you can go to and ask your questions, google will always help. There are explanations and videos explaining the proper way to do every single exercise. Before you injure yourself, and regret it, just look it up and make sure you're doing the form correctly.
Hydrate
Again, one of the most important parts of staying healthy is drinking your h2o! Drink it in the morning, bring a bottle with you during your time at the gym, and then chug like your life depends on it when you're out. It will break up all the lactic acid in your muscles and allow room for growth. It will help ease the soreness and flush out all the toxins your muscles are squeezing out. The ideal amount of water to drink a day is half your body weight in ounces. So for example, I weight about 115 pounds. Half of that is 57.5, which I just round to 60 ounces. It's about 3 and a half water bottles for me. I'm pretty sure I drink A LOT more than this daily. Streeeeeeetch
I will always repeat how important stretching is for your body. It releases the lactic acid, too, lengthens the muscles, prevents injury, and helps ease the soreness. It increases flexibility and you can incorporate some yoga into your stretch and really feel centered afterwards.
Pre & post-workout
Before I workout I get a boost of caffeine from an all nature pre-workout. These can easily be found online. After my workout I make sure to take my protein shake. They say within 30 minutes is the best time, but I read online that it doesn't matter WHEN you take your protein, as long as you DO take some protein. I use whey protein to help promote muscle growth and building. I also have a women's amino acid (BCAA) powder I add to my blender bottle after I'm finished my workout. I'm about to get started with shakeology, so I'll be updating ya'll on how I feel about that!
Stick to it
You're not going to see results overnight. It takes a lot of dedication and hard work, but I PROMISE that you will see a change. Probably before anyone else notices and probably after a few weeks of steady, consistent activity. You'll start to see everything changing on your body and you should start to take notice of how much better your skin, digestion, and muscles are.
Find your 'Why'
Watching my muscles grow, my weight redistribute, and seeing how much stronger I get, is my why. I'm already pretty healthy, in shape, and active. Pushing myself, knowing I'm stronger than everyone who doesn't work hard, and watching my body grow into a beast is what motivates me to continue everyday. I also really love the feeling of being sore from a hard workout knowing I'm using my body for what it was built to do.
Stick to it
You're not going to see results overnight. It takes a lot of dedication and hard work, but I PROMISE that you will see a change. Probably before anyone else notices and probably after a few weeks of steady, consistent activity. You'll start to see everything changing on your body and you should start to take notice of how much better your skin, digestion, and muscles are.
Find your 'Why'
Watching my muscles grow, my weight redistribute, and seeing how much stronger I get, is my why. I'm already pretty healthy, in shape, and active. Pushing myself, knowing I'm stronger than everyone who doesn't work hard, and watching my body grow into a beast is what motivates me to continue everyday. I also really love the feeling of being sore from a hard workout knowing I'm using my body for what it was built to do.
So lift those weights, run that cardio, and push yourself to become the best version of yourself!
