Introducing Cathy Grech, who runs In House Studio Fitness in Mulgrave not far from the clinic. Cathy is a wonderful woman with a zest for life like no other. Not only that, Cath believes strongly in community and keeping her community fit and healthy. We asked her to provide 5 tips to start getting fit and this is what she has produced.
If you are interested in getting fit this September she has a great plan ready made for you, just head to https://bit.ly/3h6vJ0W to get started. If you are looking for something with a little less commitment you can find her over at Mulgrave Community Fitness Facebook page.
Over you to Cath,
Are you thinking about starting a fitness program? Maybe you are wanting to get back into exercise after an injury or a busy life got in the way. Well, good for you! We all know that exercise in any form delivers significant benefits to our physical and mental wellbeing including weight management, improved sleep, reduced risk of chronic disease, improved self-esteem, reduced levels of anxiety and so much more. So how do you start?
As a personal trainer to people of all abilities and varying fitness levels, I have five recommendations for those who are new to exercise of any form. Let’s take a look at them now:
- Check in with your doctor
If you are new to exercise, you may need to consider having a chat with your doctor or allied health professional (podiatrist, physiotherapist and so forth) to make sure your plans won’t exacerbate any pre-existing conditions. If you are working with a trainer, they need to know what your limitations may be as you start so they can design a program specific to your needs while helping you to get moving.
- Work out your why
What do you want to achieve? Why do you want to start exercising? Is it weight loss, is it wanting to keep up with the kids, have you always harboured a desire to run a marathon, do you want more energy? Whatever it is, working out your why will help provide you with focus and support you in adding an exercise routine into your day.
- Set the target
You know your why, so now set yourself some goals that will provide you with a roadmap to success. If you want to run, be able to run 5kms but you’ve never done more than a 100 metre sprint back in your school days, then you need to work out a program that will have you building up from walking, to part walk and part run, to running longer distances until you hit that 5km bullseye. No one gets off the couch and simply runs 5km – even champions had to start at the beginning.
No matter the end goal, start small and build up slowly so you reduce the risk of injury and establish your fitness. The old all or nothing approach doesn’t work so set yourself up for success and go with slow and steady wins the race!
- Exercise, rinse, repeat
Planning to exercise and making it part of your daily routine means you are more likely to achieve your goals. Exercise becomes a healthy habit that you want to do as it makes you feel good. Lock your exercise plans into the diary and consider organising a friend to be your exercise buddy so you support and encourage each other. Or speak to a personal trainer and join a likeminded group that will help you maintain your enthusiasm and motivation to keep moving.
- Make it enjoyable
If you know that you absolutely hate running, don’t do it. Let’s be honest, if we humans dislike doing something, our brains will help us find as many excuses as we need not to do it. So, think about what you enjoy and make that part of your new exercise program. You like swimming? Find a pool that has a squad that offers different options based on ability. Maybe dancing is more your thing – you could try ballroom or look at Zumba. If you are thinking of gym-based exercise, consider chatting with a trainer and having them prepare a program that will support your goals and keep you motivated. Exercise on your own, with a friend or connect with a new group – choose the style that you enjoy the most and you again are setting yourself up for success.
When you are new to exercise, just remember to be gentle with yourself and the expectations you have as change takes time and effort. The toughest bit is simply starting but exercise is one of the best things you can do for yourself. So go on and get moving and feel the change!