How to Begin an Exercise Routine...
and Stick to It!
By David Berry, NASM Certified Personal Trainer
Congratulations! If you’re reading Luisana’s blog, you’ve likely chosen healthy eating as a key element to living a healthy life. So why am I here? To talk about another major element – exercise!
I know, I know. ‘I hate doing cardio’ or ‘I don’t have time to go to the gym’ are knee-jerk reactions when it comes to exercise. Or maybe you’re actually a wannabe fitness nut but aren’t sure how to get started. What should you do?
My name is David Berry, and I’m a certified personal trainer with the National Academy of Sports Medicine (NASM). Day in and day out, I work with individuals from all walks of life, in all levels of fitness. And I help them make positive changes that work for the long term. Not just a week or a month, but years down the line. I’m talking about total lifestyle change.
Instead, start with daily goals. For example, if you want to begin walking, set a simple goal that you know you can achieve. For day one, commit to walking for 10 minutes. That’s it. Can you walk for 10 minutes? Of course you can. And that’s how it all starts!
From daily goals, move on to weekly goals. Instead of committing to walking 10 minutes in one day, you can focus on walking for 10 minutes three times per week. It might not seem like much, but it’s 30 minutes a week of exercise that didn’t exist in your life before. And progress is progress, no matter how slow or how small.
Egg whites with vegetables and blueberry Greek yogurt. Boring on its face, but eggs pack some of the purest protein you can find in food, and the Greek yogurt is a healthy yett delicious treat to look forward to at the end.
2) What is your favorite meal to cook for a girl?
Cooking for a girl is tough, especially when you're not a great cook (oops!). With that said, I think I've mastered the preparation of baked chicken and grilled vegetables. I add some sodium-free seasoning and hope that she's impressed that I was health and taste conscious!
3) Favorite on-the-go snack?
My favorite snack on the go is a granny smith apple and a scoop of chocolate protein powder. I've got a weak spot for granny smith apples. Not a bad combo for an energy boost and a quick fill-up without a lot of calories.
4) Favorite class to teach?
Team Xtreme. It's got a little bit of everything - battle ropes, kettle bells, body bars, etc. It's got variety and it's intense. I love the energy of group exercise classes and watching other people feed off of it, too. But this one is tough!
5) And for the less Xtreme? i.e., those just getting into the groove of things?
On occasion, I teach a class called Body in Balance. No weights, just you. It's a total-body stretching class that also focuses on core and abdominal strength. It provides a great foundation for building proper movement patterns and basic functional strength. If you're at home, stretch all of your parts - arms, legs, hips, etc. - for 20 seconds at a time in each stretch. Planks are also used extensively and may be one of the best core strengthening exercises around - all without ever lifting a weight.