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

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? Well, New Year’s resolutions have been set and the goal getters are well on their way to improving their lifestyles. A quick scroll on social media shows #NewYearNewMe is a go! We asked Perspire Sauna Studio Member, Wlaa Weeks aka @thepracticaltrainer for some, well — practical tips on how to start working out again… when it’s been awhile.

First You’ll Need A Plan

Like everything, that means something different to each and every one of us, there is what I like to call a “due diligence” process. At CYB Atlanta, 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 than surface level. We dive deep and get to understand what motivates them, and their fitness goals relative to wellness (i.e. how the client wants to feel), aesthetics (i.e. how the client wants to look in certain areas) and performance (i.e. how the client does things).

Setting S.M.A.R.T Goals:

Sustainable (I use this over Specific): Is it something you can continue to maintain over 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 accountable to. Yes, the weight on the scale is not the end all, be all, however, it does provide realistic quantitative data, which is just one metric, however it is a true data point. A lot of people have a fear of the weight on the scale or the measure of their body fat, or their waist to hip ratio, however, these numbers tell a truth of your physical and mental health if you want to believe it or not. Therefore, overcoming fears and doing things in the “uncomfortable” are part of some people’s goals, and it is important not to discount certain quantitative and/or qualitative data points when measuring.

Achievable/Realistic: Is it something you have achieved in your past 2 to 3 years? If yes, let’s keep it on the docket. If not, let’s take a glance at the last 3 years, and choose an aesthetic, performance or wellness goal you achieved in this period to hit prior to creating new ones that supersede the initial.

Time Sensitive: In our day to day, we all work on a deadline, and when we knew it was time for that paper to be turned in or that exam on Monday of the upcoming week, we did all the necessary reading and homework assignments that came with it. Putting a REALISTIC deadline on a goal is a key to hold all of us accountable, however it is important to note that you can make the important adjustments each period you evaluate.

Here is an example of a smart goal in comparison to what the average New Resolutions a prospect may tell me they are looking for:
New Years Resolutioner:

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

Modification after a consultation and with a S.M.A.R.T focus:
That’s awesome! From the information you gave me, here is the goal…

“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 week that is scheduled for Independence Day weekend this year. We will track your food 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 mind that your schedule should always revolve around realistic life schedules. First thing is to ask yourself these 3 simple questions:

  1. How many days per week can I commit to doing something for my fitness, health and wellness goals?
  2. What days during the week can I absolutely just not do anything for my fitness, health and wellness goals? Give yourself the grace to understand it might not be possible everyday and that is okay.
  3. Of the days I can commit to doing something, how much time per day can I commit to? 30 minutes, two 60-minute windows, or two hours.

Beginner Exercises to Know Before You Start

The most important ones are linked to what the general population are lacking which is posterior chain activation. They seem like basic exercises but they get the body prepped if and when done correctly with proper breathing.

  1. Single Leg RDLs
  2. Single Leg Bridge Holds & Movement
  3. Deadbug Holds & Movement
  4. BirdDog Holds & Movement
  5. HFTs

Active vs Passive Rest Days

Most important part of a training program, to me anyway. However, the more important part is understanding the difference. I go off of the old adage that too much of anything can be bad for you (mentally and physically) even if the effects are said to be great. Your mind is just not created to do the same thing over and over again. Burnout always occurs. With regard to a prescription of the infrared sauna usage, it goes back to individual client accessibility relative to convenience, budget and other options of recovery they enjoy (i.e. mani/pedi, steam, facials, etc.). Depending on what a client has access to relative to recovery, we tie them all together. Relative to the infrared sauna, I recommend creating a feedback chain of how the body feels, and if you feel overwhelmed, too sore or just need a break from someone telling you what to do today or for a week, just to reset or regenerate, sub out your workouts for less mental and physical strain and go and relax in your neighborhood Perspire infrared sauna studio.

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

<span class="auth">author</span><br>Wlaa Weeks

Wlaa Weeks

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 CYBmethod, an integrative, data driven, discovery solutions system which collects pertinent information relative to client’s fitness budget, injury history, training availability and more, to assist 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 about the importance of integration. He was an athlete growing up and went to school all 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 than their last, and make clients feel better than when they walked in…whatever that means to the client. He believes in consistent, incremental progressions. His training philosophy transcends ‘working out’, and focuses on improving self awareness, mindset and efficiency in different areas of life. His five focuses are fitness, food, community (family), recovery and charity.


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