Here are 10 guidelines to help you prepare for and stick to your new fitness journey
1. Move Often, Move Well
- There’s no greater guiding principle than to move often and move well. We believe this to be the foundation of everyone’s fitness journey: high-quality human movement. We recommend you move for at least 15-30 minutes per day, and a few times a week go for a little more. A mix of fast vs slow; high reps at lighter weight or low reps at heavier weight; simple vs complex. Variety is the spice of life and keeps your workout routine interesting.
2. Have fun!
- Find somewhere you look forward to going to. You shouldn’t dread going to the gym. For most of us, that means a place where you workout with other people. People you like to spend time with and have fun with. Your fitness should always have an element of fun to it, even when the going gets tough.
3. Work Hard
- Some workouts will be harder than others but we should learn to embrace and appreciate the struggle in those moments. Train your body and mind to welcome the adversity with open arms and look at each bump in the road as a new challenge.
- Hard work is the best way to guarantee the results you want. No matter if you want to get leaner, bigger, faster, or stronger, working hard is the best way to ensure your success. We recommend that between 3-5 times per week you are really challenging yourself with the effort you are putting into your workouts. We want you working at a pace that’s challenging for you but also within your physical and psychological limits; don’t overdo it!
- We haven’t killed anybody yet so if you believe that what doesn’t kill you makes you stronger, we’ve made a LOT of people stronger!
4. Rest days are more than OK, they’re necessary
- Listen to your body.
- Everyone’s needs for rest are a little different. We recommend you rest when you feel you need it, whether physically or psychologically. Some days you just need to chill and that’s okay. Other days you might need some “active recovery” like a hike, brisk walk, yoga, or a swim; we love that too. The bottom line is that you should listen to your body and take appropriate rest or active recovery when you need it.
5. You Do You!
- Your fitness journey is your fitness journey. It’s not anyone else’s, and it’s not a competition with anyone else. The only person you need to worry about is you. Your workouts + your mindset = your results
6. Warm Up Properly
- Before getting started with a workout you should get warm. Move around for at least 5 minutes to get your heart rate up and your body starting to feel a little sweaty. Try to replicate the movements you will do in the workout without any weight and gradually increase the range of motion, working up to that you will put your body through. At the end of the warm-up, your body should feel ready for the day’s work.
- At JCFit, we typically have a general warm-up to get the blood flowing and a specific warm-up to get properly prepped for the workout, all led by a coach.
7. Recover Properly
- Recovery can take different forms. Immediately after a workout, some stretching, a slow walk, intentional breathing will help your body return to its ‘steady state’ known as homeostasis. The goal is to get yourself back to where your heart rate and breathing are under control.
8. Get Outside
- Your fitness journey should include some time spent interacting with nature. We encourage you to be an active participant in this amazing world. Enhance your fitness by taking yourselves outdoors and experiencing the elements. Sunny days are great to move things outside but don’t forget to play in the rain or snow now and then!
9. Add in some Play
- Speaking of play, it’s not just for little kids! Add in some play to keep your fitness routine fun and ever challenging. Play adds an element of levity to fitness andit takes the stress out of it. You should get out there to play and learn some new sports or skills. It’s okay to take a “workout” off to hit the field and throw or kick around a ball.
10. Don’t Go Overboard
- Perhaps the rule to rule them all. Take your fitness seriously and work hard; however, don’t become too wrapped up in it. Don’t let it rule your life. Fitness can and should be a major part of your life but create a boundary for yourself. There’s a difference between commitment and lifestyle vs. obsession and compulsion. Be on the lifestyle side of the equation. Fitness is one expression of who you are, it doesn’t define every aspect of your life.