211 Diagonal Rd, Warradale
Welcome to the MarionPT Quick Start Exercise Guide!
If you’re reading this, you’re likely just getting started, want to get started, or starting back up on your fitness journey!
Maybe you want to finally …
- Feel confident going out with your friends
- Have more energy to spend quality time with your family
- Fit back into your “goal” jeans
- Stop feeling breathless or fatigued after climbing a flight of stairs
Or perhaps it’s a combination of all the above.
Taking the first steps can feel a little overwhelming.
You might wonder if you are doing things the right way, or if what you’re doing is even going to work for you. On top of that, your brain may be playing tricks on you trying to talk you out of getting started in the first place!
You’re in the right place.
The MarionPT Quick Start Exercise Guide will lay out the basics you need to know.
We want to help you take those first few steps in a way that’s fun, empowering, and (best of all!) EFFECTIVE!
Which is why we advise getting an OK from your doctor or health-care provider before you start ANY new workout or nutrition program.
Ready to jump in? Great … let’s GET STARTED!
For many people, exercise tops the list of things they’ll get around to … “some day.”
Getting started on anything new is tough, but what makes fitness so challenging?
Here are some of the common reasons that hold people back – and what YOU can do about them!
Reason 1: You don't have Time
Raise your hand if you feel like there’s no space in your day for yet another activity!
The good news is that if you’re doing it right, you don’t have to live in the gym in order to get the results you deserve!
You can sneak in an effective workout in just 20-30 minutes! Or even in a few 10-minute sessions a day if you need to split it up.
Find small pockets of time to walk during the day, or get up a half-hour earlier in the morning to squeeze in a strength-training workout.
Think about this …
If you do 3 Strength Training sessions at MarionPT and you do 3 half hour walks a week, that’s only 3 out of 168 hours that you’re spending exercising! (That’s only 1.7% of your entire week!)
When you look at it like that, given how important it is for your health, and how you feel and look …
It’s probably worth shifting around a couple of things to free up 1.7% of your time.
Would you agree?
I love this quote:
“If it's important you'll find a way. If it's not, you'll find an excuse.”
Reason #2: you're playing the "Comparison" Game.
Do you feel like you have to measure up to what others are doing in the gym, or
with the people you see on TV or on social media?
Or maybe you are comparing yourself with what you USED to be able to do.
This is a trap that’s easy to fall into – and we all have these thoughts, especially in the beginning! That is why it is so nice to train in our small private studio.
The trick is to just get started! Once you begin a fitness routine, your momentum
will grow and you’ll start to appreciate all of the amazing things your body can do as you grow stronger, more flexible, and fitter.
afterall…
There is Nothing More Motivating Than Results
REASON #3: You've failed in the past.
If you’ve stalled out on fitness and wellness routines in the past, you’ve got a lot of company.
Half of all people who start a fitness program quit it within a year (or much earlier)!
This is because many people set themselves up with a grueling schedule of workouts starting from their first day and understandably lose steam pretty quickly.
The Fix:
- Remember you can’t control the past, but you CAN control what you do TODAY.
- Keep your mind focused forward, instead of dwelling on past failures.
- Listen to your body – avoid those punishing workouts – slowly ramp up over time – and find ways to make exercise fun and enjoyable.
- Keep your attention on what you need to do TODAY to be successful.
- Hire a coach or join a program that has PROVEN they know how to get results, and will give you the accountability and support you need to stay on track.
REASON #4: YOU DON't have the energy to exercise.
This is a classic Catch-22 situation.
It’s true: exercise DOES require energy. But it pays you back tenfold!!
If you do it RIGHT …. you’ll end up feeling even MORE energized each and every day.
Know that taking that first step DOES require more energy than any other step you’ll take – but once you take it, you will wonder why you waited so long!
This happens EVERY single time!
You’ll never regret taking that step forward.
REASON #5: you dread it because you think you'll be sore.
If you have ever had an injury – or are worried about getting injured – you might associate exercise with pain.
It can be tempting to either avoid exercise or try to “work around” your injury on your own. For most people, there’s a much better alternative.
Before you start working out, always check with your doctor or physical therapist fortheir recommendations – the more specific, the better!
Here at MarionPT you always exercise with and experienced certified personal trainer who can design safe and effective workouts and guide you through them to make sure you are using appropriate form. This is a smart investment in your overall health and well-being.
REASON #7: You haven't defined your powerful WHY.
This is the “fire in the belly” feeling that helps drive you toward your fitness goals.
It can be challenging to get fired up about your workouts without your “why” in place.
This can happen when you think you SHOULD get into shape … or that it would be “great” to feel better and more fit … but you haven’t yet defined a compelling REASON to make the changes.
Do you have yours yet? If not, we’ve got you covered … keep on reading.
Life is short, and it’s up to you to make the most of every moment!
Are you living the life you imagined for yourself – energized, happy, and fulfilling your potential?
Or do you feel like you’ll get around to living that life … SOMEDAY.
I’ve got news for you. If you keep waiting to feel motivated, you’ll be waiting a very long time. Motivation is like energy – you don’t get the big payoff until you take action.
One of the best ways to find the energy and motivation to live your best life is totake care of your body, so that it can take care of you.
A healthy, fit body will power you through your days, giving you the vitality youneed to meet your goals, enjoy each moment, have more fun, and live a more fulfilling life!
- Have the energy to play with your kids/grandkids
- Take active vacations
- Feel great after work so you don’t just come home and crash on the couch.
- Have more confidence to go to the beach and do more social activities with your friends.
- Be proud of yourself for owning your day.
- Feel like you are living your life to the FULLEST!
If getting started is something that’s important to you (and I have a feeling it is!) … it’s time to go even deeper to uncover exactly what it is that motivates YOU.
It might have nothing to do with health or dropping a clothing size or two.
This exercise will help you get to the root reason(s) that motivate you.
NOTE:
It’s tempting to skip over this but in a week or two, you will be SO GLAD you did it. It might even make the difference when it comes to finally finding a routine you will actually stick with!
Because when you keep your “WHY” in mind, it is a powerful reminder of the things that mean the most to you.
Grab a pen and a notebook, or open a document on your computer, and take some time to write answers to these questions.
1: Why do you NEED to start living a healthier lifestyle?
What will it mean for your everyday life? It could be because …
- You want to be able to play with your kids or grandkids.
- You want to have more confidence.
- You want to FEEL better. (You have brain fog, low energy, etc.)
- You want to be able to wear the clothes in the back of your closet.
- You have a big event coming up (wedding, reunion, etc.).
- Your doctor told you to.
- You want to have a more fulfilling life.
You might have several answers to the question. Look for at least 2-3, and write them down!
2: Why are those answers important to you?
For each answer you uncovered in question one, go deeper. Why does it REALLY matter to you?
- What does being able to play with your kids mean to you?
- What would you be able to do when you have more confidence?
- How about wearing those clothes in the back of your closet? What will it mean to you if you can wear them again?
- Why does the big upcoming event motivate you?
- What health concerns do you have?
How would your life TRULY change if you got started TODAY and stuck with your program?
Go deep and get personal. Take some time to write about each answer – your responses might surprise you.
3: DEEP look into the future ...
Here’s where the magic happens!
Imagine yourself 6 weeks from now, 6 months from now, and a year from now. You’ve been exercising and have been committed to yourself and living a healthy lifestyle for the entire time. You’ve made it a PRIORITY in your life.
- How is your life different 6 weeks, 6 months, and 1 year from now?
- How do you feel?
- What are your days like?
- What’s your energy like?
- How is your confidence?
- What are you relationships like?
- What are you DOING in one year that you’re not able to do today?
Take yourself through a day in your new, stronger, healthier, fitter body. How will it differ from today?
Write it ALL down. Then read it through. It should get you EXCITED!
4: Put it into action!
ow, it’s up to you to tap into the power of those feelings because they are your true “WHY.”
Remind yourself at least weekly about your “WHY” – and why it matters!
Now that you’ve got your WHY (the most important part!) let me go over a few other reasons why you don’t want to wait any longer to get started!
First: a good workout can leave you feeling energized, strong, and revitalized after just a few minutes. But over the longer term, there are some very important health benefits from keeping a regular fitness routine.
Here are just a few:
- Exercise can help with weight management.
- It helps strengthen your immune system.
- It cuts your risk of heart disease and stroke.
- It helps your body manage your blood pressure and triglyceride levels, as well as blood sugar and insulin.
- Exercise can help reduce cravings if you’re trying to quit smoking, and lessen your withdrawal symptoms.
- It keeps your brain sharp, helping you fight off age-related “fogginess.”
- It’s good for your mood, helping relieve stress and reduce the risk of depression.
- It helps strengthen your bones and your muscles. This is especially important as you get older.
- It reduces your risk of falls.
- It lowers your risk of certain cancers, including colon, breast, lung, and uterine cancer.
- It helps improve your sleep.
- It improves sexual health, cutting risk for erectile dysfunction and also can boost your libido.
- It reduces your risk of dying early from the top causes of death (heart disease and cancer).
Tips from our Trainers
- Know your “WHY” and remind yourself regularly.
- Book your sessions ahead – treat them like an important appointment.
- Plan what you’ll be doing for your workout ahead of time. This will help you avoid the dread factor and also speed up your results. (Or simply let us do the planning for you.)
- Pack your workout clothes the day before and place your bag in your car or by the door.
- Find a supportive friend or group to help keep you motivated and accountable. If you can’t find anyone. Many of our clients made friends for life with other members in the studio
- Remember the story of the tortoise and the hare – slow and steady wins the race! Being consistent with small steps over time (instead of being “all-in” for a short period) will get you the results you want and deserve!
There’s only one person who will be just as committed to your goals as you are.
It’s a coach.
The right coach will be with you every step of the way of your fitness journey, with:
- A proven program that’s customized just for you, your goals, and your fitness level.
- Faster results, without all the guesswork and trial & error.
- Motivation to get you started – and keep you going.
- Accountability to help you stick with your plan.
Working with a coach means you’ve got a personal cheerleader, champion, drill sergeant and motivator to guide you through almost every part of your healthy lifestyle (fitness, nutrition, stress management, sleep, etc.), all of which play a major role in your success.
If you’re serious about your results, working with a coach will save you time, money, and effort – and make the process of getting fit faster and more fun!
