Workouts can be intimidating.  As an overweight woman, I can confidently speak to this! Most people don’t know where to start. Gyms are scary judgmental places where only skinny people go [this is not true at all! But I know I have felt that way] AND we often don’t know how to do it on our own!

Where do we start?

The truth is, you don’t need a gym! When you are first starting out or even if you’re advanced in your workouts; you need very little equipment. You do need motivation, determination and a plan.

Motivation and determination must come from within.  Find something that motivates you!!!  My motivation is ever changing.  Sometimes it is purely health-related and other times it’s complete vanity.  Once I find my motivation, the determination is easy.  Most often my determination is simply to prove to myself I can do it.

Your plan should be specific to you! Make it fun! Make it quick…workouts do not have to last an hour! In fact, I like to break my workouts into 30-minute blocks of time. This helps me fit it into my schedule and makes it seem more doable.  Implement one thing at a time. Then follow through with it for 30 days before adding something else. This will prevent burnout or keep you from becoming overwhelmed. Thirty days is also a good time frame to create a habit. Making it habit is key to a successful workout program.

Just get moving! Start with 10 or 15 minutes, just a short walk or one round of a circuit workout. You can find workout ideas almost anywhere these days. Try Pinterest…I search for circuit, HIIT (high intensity interval training) or LIIT (low intensity interval training). YouTube is a great resource if you need to learn how to do a specific exercise. There are hundreds of streaming services you can use to find quick effective workouts.

As you become more confident and build your stamina, you’ll naturally want to do more. You’ll have more energy and sleep better. Your day will become more enjoyable and things will be easier to accomplish.

I have 2 very active dogs who go on walks daily. These boys are big. I literally can’t take both of them at the same time. Sometimes I can recruit my husband to help. But most of the time I walk Aslan, our Bearded Collie, first. He’s the most energetic and demands to go first. We walk or sometimes jog about a mile every morning (unless it’s freezing or pouring down rain). Next, I take Ghost (our Newfoundland) he’s not as interested in walks, so we only go about a half to three-quarters of a mile. In the afternoon we play in the yard where you can often find them chasing me while I try to do my HIIT workouts.

I get a minimum of 10,000 steps a day and strive for 15,000 (15,000 is really hard to do every day, I only actually achieve it about 4 times a week). I track my steps with my Apple Watch. I honestly can’t live without my watch. But there are tons of products out there to help you track your steps and calories. I definitely recommend finding one that works for you. It will help keep you motivated and on track.

I have an active job, not much desk time involved with occupational therapy. I usually get half my steps in at work. But if you have a desk job I recommend doing something active every hour. Do 20 squats or 10 jumping jacks. Heck just get up and walk around for one minute! I promise this will make a huge difference. What will your coworkers think? Who cares…but they should be proud of you and join in!

I do 30 minutes of yoga every morning and at least 30 minutes of cardio or HIIT/LIIT 4 Days a week (This is in addition to my morning walk with our dogs).  If I have the opportunity, I attend Evolve Fit for a full hour of butt-kicking awesomeness. I LOVE the group workouts! It’s empowering. The women are supportive and the instructor is amazing!!! This is a workout that can be modified for beginners and you can totally go at your own pace. If you live in the Prairie Grove area, I recommend her program!

Don’t give yourself an excuse! Moving is not optional!!! The more often you move, the longer you will be able to move.

Do not allow people to discourage you. Let them know how you would like to be encouraged. We all have things that trigger us to give up. Let your loved ones know what your triggers are so you can help them avoid discouraging your progress. If they do it anyway, I’d seriously evaluate that relationship.

Believe in yourself! You are stronger than you think!

As always, check with your doctor before starting a new nutrition or exercise plan.

Together we will overcome judgment and improve our wellness.  I believe in you!