Beginner Tips

5 TIPS FOR THE BEGINNER EXERCISER

These tips are for busy women wanting to start (or re-start) their exercise routine at SAY YES!

NB: If you are a NEW MUM we highly recommend booking an appointment to see a Womens Health Physio BEFORE attending our group workouts. Read more here >> OPTIMISE YOUR POST NATAL RECOVERY 

 

 

1. KEEP IT SIMPLE

Keeping it simple means having a realistic and sustainable approach so you can feel confident and excited about starting. It means setting one (maybe two) specific intentions, rather than big lofty goals. It means NOT putting immense pressure on yourself to do aaaaallll the things or make aaaallll the changes (ie. improve your nutrition, drink more water, exercise 3 x a week, cut back on alcohol, get to bed earlier, start meditating etc). Small improvements made on a regular basis is key. Sure this approach might be slower and less impressive – but its much more sustainable and enjoyable. 

In the instance of STARTING an EXERCISE PROGRAM keep it simple by focusing on those little actions that will help you get into your workout gear, get out of your house, and get yourself to class once (or twice) a week. For example: 

  • Make a conscious decision to start (ie. SAY YES to yourself)
  • Get your questions answered and hesitations heard (ie. make a phone call)
  • Make a purchase or booking (ie. grab our FREE CLASS PASSpurchase our TRIAL/INTRO PACK, or Say Yes to our beginner friendly KICKSTARTER PROGRAM
  • Pull out your exercise clothes and drink bottle (maybe buy a new pair of exercise shoes if they’re looking a little shabby)
  • Pre-set your morning alarm (and then 2-3 back up alarms :P)
  • Mark your diary/calendar with the day, time and location you intend to do your first workout
  • Stick a reminder on your fridge (ie. SAY YES MONDAY 5.45pm)
  • Share your intentions with a close friend or partner

 

 

2. BUILD SOLID FOUNDATIONS

There’s this strange assumption that you have to already ‘be fit’ to start, or, be able to do all the moves from the get go. Not true! As a beginner, you want to focus on building a solid foundation of quality movements. You wouldn’t expect to know how to read and write on your first day of school – starting an exercise program is kinda the same. Meet yourself where you are currently at and focus on building solid foundations to start. This in turn will help you be more mindful with your movements, more consistent with your habits and more patient with your progress.

 

READ MORE >> Our Top 7 Strength Exercises for A Full Body Workout or Easing Back Into Exercise After Having A Baby

 

 

3. MODIFY MOVES TO BETTER SUIT YOU

If you are focusing on what you think you SHOULD be able to do, how far you believe you have to go, or comparing yourself to everyone else in the room, you’re highly likely to feel overwhelmed, intimidated and disheartened… and thats not a great place to start right?! Modifying moves can seriously help make exercise more comfortable and enjoyable whilst boosting your confidence and motivation.

There are actually a HEAP of reasons why we recommend movement modifications including:

  • You are pregnant or post natal
  • You are peri-menopausal or menopausal
  • You are recovering from an injury or have  underlying imbalances or muscle weaknesses
  • You haven’t exercised in a long time
  • You feel the exercise in a different location to where the instructor is describing
  • You feel pain or discomfort during movements 
  • You do things like hold your breath, screw up your face, hunch your shoulders arch your back etc to complete a move

NB: At SAY YES you have the right to adjust any exercise, ask for different equipment, substitute or skip any exercise in our classes. You can ask the instructor before/during the class for their suggestions or alternative exercises or modifications if something is too hard / too easy / not quite right for you. You can also tee up a time to chat (and we highly recommend you do so) about you and YOUR individual needs. 

4. FOCUS ON HEALTH BEHAVIOURS RATHER THAN WEIGHT LOSS

Truth be told, the vast majority of women who join SAY YES come with a weight loss goal and a  “I must move more and eat less” mindset. Totally understandable when we are surrounded by a diet culture that places ‘thinness’ at the height of success and beauty. 

Don’t get us wrong, it is ok to have a weight loss goal – Perhaps not having a weight loss goal doesn’t feel aligned with your current focus. Not a problem! What we want you to remember is that whilst weight loss may be simplified by an energy equation of calories in vs calories out, your HEALTH and QUALITY of LIFE is actually much more complex – and not always enhanced by weight LOSS.  

  • Having a focus on your BODY or WEIGHT can lead to food rules, strict exercise regimes and negative self talk ruling your everyday life.  
  • Having a focus on HEALTH BEHAVIOURS can lead to food freedom, joyful movement and self compassion enhancing your life.
  • Improving HEALTH BEHAVIOURS may or may not have an impact on your weight, but it undoubtedly has an impact on your HEALTH. 

 

 

5. TAKE IT EASY TIGER

Too often busy women attempt to go from exercising zero times a week to 3+ times a week and it just doesn’t work.  For staters, it usually doesn’t fit seamlessly into their busy lives so the ‘routine’ is short lived; Secondly it increases their risk of injury; Thirdly, it increases post workout soreness (a little soreness is inevitable, but you don’t want to feel so sore that it’ll put you off returning regularly).

  • 1-2 x a week to start is a fab place to start
  • Moderate intensity rather than high intensity to begin
  • Factor in a little active recovery (ie. walk, or gentle stretches) on the day after your workouts

 

 

TWO BONUS TIPS

IF YOU HAVE PRE-EXISITING INJURIES OR ONGOING PAINS/NIGGLES…

Find a physiotherapist / exercise physiologist team who can take you through a thorough movement assessment, give you some technique coaching and/or corrective exercises. We recommend LIFE READY PHYSIO & MASSAGE in Yokine and  FIELDWORK HEALTH in Inglewood.

 

IF YOU HAVE PELVIC FLOOR WEAKNESS OR WOMENS HEALTH CONCERNS….

Find a Women’s Health Physiotherapist who can assess your Pelvic Floor muscle strength and give you a tailored exercise program to get these important muscles functioning at their best. We highly recommend LIBBY BORMAN at LIFE READY PHYSIO in YOKINE.