Happy 2025! Manifest your desires with all your might and see them come to life! If you're unsure how to start with manifestation, reach out to me. We can create a whole blog on this topic, and it truly works. Manifestation is akin to prayer.
Let's get right into it. The nitty gritty. The OG. The real deal. You want results and this is the year UNLESS.....you get hurt. So we aren't going to injure ourselves and here's how:
Get moving! Whether you join a gym or just want to begin by walking around the block. You have made a decision, so don't let yourself down. Start today. That first step out the door is the hardest.
Educate yourself. Whether you hire a personal trainer, read up, or attack YouTube, just do it. But keep in mind that not everything you see/read on the web is true or correct. Check with your doctor before you begin any exercise routine, especially if you have any chronic conditions, such as joints, endocrine issues, diabetes, arthritis, prior injuries, and autoimmune challenges.
Go slow! Most who are full speed ahead out of the gate, quickly burn out or get hurt. Slow and easy wins the race.
Make sure you are incorporating cardio, weight training, and stretching. All three are very important for all things good and healthy. The ACE (American Council on Exercise) recommends 150 mins cardio each week. 30 mins sessions 5X weekly. Training all major muscle group 2X weekly. What are those? Legs, back, chest, shoulders, biceps, and triceps. Flexibility 2-3X weekly. This could be yoga, pilates, or something similar.
Address your food. This is a pretty big deal. Obviously it will depend on your personal goals as to what that looks like. I completely understand that not everyone has a weight loss goal. You still need to address your food. See blog on macros and remember BABY STEPS. Nobody is perfect all the time. Shoot for 90% on your eating. You'll do better than that. I guarantee it! Ohhhh supplements too.....another topic for another blog.
Rest and recover. It's important. Louder for the people in the back. REST AND RECOVER. That can mean: rest for heaven's sake! Active rest. Massage. Acupuncture. Sauna/steam room. Cold immersion therapy.
Cut yourself some slack. You won't be perfect at first and that's okay. Give yourself grace as often as needed. Keep showing up, even if you didn't yesterday!
IS THAT IT?
Well, if it was that simple, we would all be fit-ish, right??
I'm a huge fan of this meme! Exercise consistently improves far more than just our physical bodies. I could attempt to explain it, but you might need to discover your own path to fully grasp it.
IT'S TIME FOR......I heard it on the black top!
Today's favorite and yes, I've heard it more than once or a version of: "I'm so full of cheese, I really needed this today!"
"I'm glad Karen's back but I feel like she's making us do her workout." That is a strong maybe and I do hear everything. ;-)
I'm thrilled to be trickling back in (post op) to the gym and working with you all! Cheese and everything! My recovery is barely beginning but this isn't my first rehab rodeo and as much as it pains me, it's gonna be a long haul. I'll try to stay on my best behavior.
Hit me up with all your newbie and veteran questions!!
New blog: Gym Etiquette!
love and lifting,
Karen
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