How to Start Working Out Again… When It’s Been A While

Have you had a long break from your daily exercise routine,and now wondering how to start working out again? New Year’s resolutions havebeen set and the goal getters are well on their way to improving theirlifestyles. A quick scroll on social media shows #NewYearNewMe is a go! Weasked Perspire Sauna Studio Member, Wlaa Weeks aka @thepracticaltrainer, forpractical tips on how to start working out again… when it’s been a while.

First You’ll Need A Plan

Like everything, that means something different to each andevery one of us. There is what I like to call a “due diligence” process. At CYBAtlanta, we have a simple approach we use to plan for our clients. We ask them“WHY”. Why are they doing their training? And the answer usually is more thansurface level. We dive deep and get to understand what motivates them, andtheir fitness goals relative to wellness (how the client wants to feel),aesthetics (how the client wants to look in certain areas) and performance (howthe client does things).

Setting S.M.A.R.T Goals

·      Sustainable(I use this over Specific): Is it something you can continue to maintainover the long term and have after the initial motivation wears off? If yes,let’s get it!

·      Measurable:Is it something you can realistically measure and hold yourself accountableto? The scale is not the end-all, be-all, but it provides a real data point.Body fat and waist-to-hip ratio can also be useful metrics. Overcoming fearsand doing things that are “uncomfortable” can be part of the goal.

·      Achievable/ Realistic: Is it something you have achieved in your past 2 to 3 years?If yes, keep it on the docket. If not, look back at the last 3 years and choosean aesthetic, performance or wellness goal you achieved in that period beforecreating new ones.

·      TimeSensitive: Put a realistic deadline on a goal to hold yourself accountable,and make adjustments at each evaluation period.

Example: Turning a Resolution Into a S.M.A.R.T Goal

New YearsResolutioner:

“I am ready to challenge myself and lose some weight and oneday be able to run a 5K race, which I believe will help me eat more healthy.”

Modification after aconsultation and with a S.M.A.R.T focus:

“We are ready to improve our body fat by 7% by May 21st,2022, and be ready for that 5K Road Race we will be signing up for next weekthat is scheduled for Independence Day weekend this year. We will track yourfood and sleep one week each month to evaluate your progressions.”

Realistic Scheduling To Start Working Out Again

Before you plan to start working out again, keep in mindthat your schedule should always revolve around realistic life schedules. Askyourself these three simple questions:

1.      How many days per week can I commit to doingsomething for my fitness, health and wellness goals?

2.      What days during the week can I absolutely notdo anything for my fitness, health and wellness goals? Give yourself grace — itmight not be possible every day, and that is okay.

3.      Of the days I can commit to doing something, howmuch time per day can I commit to? 30 minutes, two 60-minute windows, or twohours.

Beginner Exercises to Know Before You Start

The most important ones are linked to what the generalpopulation often lacks: posterior chain activation. They may seem basic, butthey help prep the body when done correctly with proper breathing:

·      Single Leg RDLs

·      Single Leg Bridge Holds & Movement

·      Deadbug Holds & Movement

·      BirdDog Holds & Movement

·      HFTs

Active vs Passive Rest Days

Rest and recovery are a critical part of any trainingprogram. Too much of anything can be bad for you mentally and physically —burnout happens. Depending on what a client has access to for recovery(convenience, budget and preferences), we tie recovery tools together.

Relative to infrared sauna use, I recommend creating a feedback chain for howthe body feels. If you feel overwhelmed, too sore, or you just need a break,sub out workouts for less mental and physical strain and go relax in yourneighborhood Perspire infrared sauna studio.

Thank you @thepracticaltrainer for taking the time to sharethese tips!! We look forward to seeing you in the sauna again soon.

Guest Writer

WLAA WEEKS

Guest Writer | @thepracticaltrainer

Wlaa Weeks is the owner and founding trainer of Catch Your Breath, an integrative personal training company in the heart of Atlanta started to help personalize clients' fitness experiences and provide a solutions-driven training approach relative to client needs. He also founded the CYB method, an integrative, data-driven discovery solutions system which collects pertinent information relative to client's fitness budget, injury history, training availability and more, to help fitness professionals provide a more personalized training experience and improve client retention.

Wlaa is originally from Liberia in West Africa. He learned early in life aboutthe importance of integration. He was an athlete growing up and went to schoolall over the world in places like Africa, Europe and the United States.

Wlaa's goal during every session with clients is to make it feel better thantheir last, and make clients feel better than when they walked in—whatever thatmeans to the client. He believes in consistent, incremental progressions. Histraining philosophy transcends 'working out' and focuses on improving selfawareness, mindset and efficiency in different areas of life. His five focusesare fitness, food, community (family), recovery and charity.

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