As a personal trainer and strength coach, I have worked with hundreds of clients over the past seven years. I have a degree in biochemistry, a personal trainer qualification and I'm formally trained in Pilates, kettlebells, weightlifting and various exercise to music courses. I've spent a lot of time studying exercise, fitness and nutrition and meeting new people to get as much information as I possibly could. What stemmed as a self improvement goal has blossomed into a personal crusade to make the humans of the world love burpees as much as I do.
I was very unfit until I was about 25. I tried a few different sporting activities but didn't stick at anything past a few weeks. I remember trying to keep up with my sister while exercising to a Davina DVD and ending up wrecked and miserable on the floor after a few minutes. I remember feeling so weak and useless; I think that was a turning point for me. Shortly after that, I sought out the help of a knowledgeable friend to get fitter and I've never looked back.
The first thing my friend did was to teach me how to squat properly. I was skeptical at first, I was so stiff, I didn't think I'd ever be able to do it properly. I thought I'd give it a shot anyway and dragged my boyfriend to the gym with me to try out this new weightlifting thing. We were very competitive and I think that's what kept us both going. Fast forward a few years and I've competed abroad in the Irish weightlifting team. I won my first powerlifting nationals competition and a few Crossfit fitness competitions. I love exercise and keeping fit isn't a chore for me. Here's a few things that helped me along the way.
1) Do something regularly. Anything. The key to fitness is forming a habit. If you find your gym schedule is interrupted, go for a walk instead or dance around your house or run up and down your stairs. If you have an injury in one part of your body, keep the rest of it active. Make it part of your life like breathing or eating and you'll never struggle for motivation.
2) Build up slowly. Starting out, five minutes a day of moderate exercise is better than a tough hour once a week. Consistency is very important. You're building lifestyle habits so take your time. Doing too much too soon can lead to injury and nothing kills motivation quicker.
3) Find something you like. The best exercise is one you'll enjoy and stick at. However, all exercise is tough when you start out and getting out of breath can be uncomfortable and can take some getting used to. Choose an activity and give it a few weeks. If you still really hate it and dread doing it after a few weeks, change it up but keep doing something.
4) Work your glutes and core. Most people have weak glutes and core and improving these will help with almost all fitness activities while also reducing risk of injury. I got very fit and strong very fast when I started swinging a 16kg kettlebell. I used to do it first thing in the morning for about fifteen reps. There are better ways to work your glutes and core at home (Pilates, you tube workouts) but this is what worked for me. I hated it at first but I could do it very quick and I was buzzed for the day then.
5) Get good at burpees. Most people hate burpees but they're fantastic for building mental strength. That 'just one more' mindset has got me through many a tough time. Oh yeah, they're also good for fitness!
6) Get professional knowledge and use proper technique. Injuries are awful. Bad technique in any fitness activity will eventually lead to injury. It doesn't have to cost you the earth, there's a wealth of information online and most personal trainers will be happy to point you in the right direction and help you teach yourself how to use proper technique.
7) Find a buddy. Starting out, it's really important to have someone to share your fitness victories with and encourage you to just do it when you're having a bad day. If no one in your circle in interested, find an online support group. Facebook have groups for everything.
8) Respect injuries. Pushing an injury will slow recovery and hinder progress. If something hurts, rest it for a few days. If it still hurts after a few days, get professional help. I struggled with a torn tendon in my wrist for two years because I thought I was invincible. If I'd rested it for a few weeks and seen a physio, I could have saved myself a lot of pain and heartache. It's all a learning process though, at least I now know how to rehab a banjaxed wrist!
9) Have patience. Set your goals as long term as possible. If you start off trying to get fit for a wedding in six weeks, you'll find it tough to keep going beyond that. If things get difficult, keep going. Aim to form an exercise habit for a life well lived.
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