Step back into fitness

Posted by on Nov 16, 2014 in Health, Nutrition | Comments Off on Step back into fitness

Life Happens

bootcampWe try to avoid it but sometimes life gets in the way and we let excuses take over. A day of exercise missed turns into a week, which turns into a month and sometimes a year or more. During this time we tend to fall of the wagon of healthy eating and feel as though we have reached a point of no return. Each passing day of not exercising makes it more difficult. Without realization we begin to gain body fat, we lose all the lean muscle we have built. It isn’t until we see pictures of our self on vacation or at a family reunion that we realize we have changed, changed in a way we are not proud of. It is in this moment of realization that we are inspired, more than ever before, to begin working out and eating healthy. But where do we start? It has been weeks, months and sometimes years of no movement. We are unaware of our limits at this point and have even forgot how to “train”.

No time like the present

Don’t let time away scare you! Kalene (from GoTimeTraining) has a few tips and tricks to get back on track and out of a rut.

Step 1: Make a Plan

Check out your weekly agenda. Where do you have breaks in your day or where can you carve out wasted time to fit in exercise? Set aside an hour 3-4 days per week in which your primary goal is to MOVE.

Step 2: Move

Simply moving is more than you are currently doing. Test your cardiovascular strength with a simple walk around the block. If this is easy, gradually increase the walk to a jog or light run. Movement will make your body and mind feel better.

Step 3: Resistance Training

Resistance training helps to build lean muscle mass. The more lean muscle mass the more calories one burns at rest. (i.e. more bang for your buck) Incorporate resistance training into your regimen. This can be a weight or bootcamp class at a local gym, hiring a personal trainer or educating yourself enough on proper resistance training and form then conducting it on your own.

Step 4: Stretch

Your muscles are most likely tight and not moving through their proper range of motion. Incorporate a dynamic warm up, proper cool down and stretching throughout the day to keep you limber and mobile. A great form of stretching is yoga. Check out for Yoga videos you can do in the comfort of your own home.

Step 5: Eat Right and Hydrate

Nutrition is key to losing weight and properly fueling your body for exercise. Meals consisting of protein, fats and carbohydrates will properly fuel and replenish your body. Hydration is also key to continuous energy. You will be exerting more energy than before. You will most likely break a sweat or two therefore it is important to replenish with plenty of H2O.

Step 6: Sleep

Sleep is overlooked in this overworked world we live in. The added work load of exercise you are putting on your body will need time to rest and recover which is done while sleeping. Aim for 7-8 hours of uninterrupted sleep per night in order to wake up energized and able to repeat your newfound passion for exercise on a daily basis.

Step 7: Don’t give up

Do not give up when you feel as though you can’t take anymore. Instead focus on the positives and tell yourself by doing this for YOU, you will be one step closer to a health, happy you.  It takes approximately 21 days to break old habits and form new ones. When that alarm goes off an hour earlier than you are used to it will be tempting to hit the snooze button. But wait! Remember the feeling you have after a good workout. You feel accomplished, energized and like you are able to take on the world.

I hope this inspires you to get out of a rut and get moving. As owner of GoTimeTraining my passion lies in helping others reach their health and fitness goals. As a team, we have dedicated our lives to educate and inspire our community to make a lifestyle transformation centered around health, fitness and nutrition.

Check out our blog,, for more fitness tips and tricks and don’t be shy, stop in to see us for a FREE bootcamp, register here.  

In health and happiness,

Kalene Smith
Owner GoTimeTraining
ACE Certified Personal Trainer