How to Get Back in Shape {Getting Stronger & Staying Consistent with Exercise}
Are you a beginner and wondering how to get started exercising? Maybe you have an injury you have recovered from and you are not sure where to start. Would you like to feel stronger and stay consistent with your exercise routine?
Today I chat with Melyssa Munday, who was just released from physical therapy after a back surgery and she wanted to continue to build strength in her body, but she wasn’t sure where to start and how to stay consistent with her exercise routine.
We will touch on topics:
How to start building strength in your core
How to get started exercising after an injury
How to stay consistent with your exercise and create non-negotiables
How to eat a healthy breakfast
Healthy smoothie for breakfast
Connect with Melyssa and learn about how you can start your own virtual assisting business: https://www.instagram.com/melyssamunday/
Returning to Exercise After Injury
Hey there, fitness enthusiasts! I'm thrilled to share my conversation with the amazing Melyssa Munday, who recently underwent back surgery and has now been given the green light to resume her fitness journey. After going through a sedentary phase during her recovery, she ended up gaining around 30 pounds.
But now she has been released from physical therapy and eager to get back into the groove and shed those extra pounds.
One of her main goals is to establish new habits and routines that will become part of my daily life. She really wanted to build core strength and prevent further back injuries. And let's not forget the weight loss aspect!
How to Start Working Out at Home
When it comes to choosing between working out at home or hitting the gym, it feel like a hard decision. However, what matters most is consistency, regardless of the location. Personally, I find it easier to stay committed to my workouts at home.
The convenience of exercising in my own space outweighs the potential barriers of driving to the gym or waiting for equipment. Plus, there's a wide range of home workout options available, such as bodyweight exercises, resistance bands, and even a few small pieces of equipment like weights.
How to Workout Your Core
During her recovery, she discovered that the connection between core and back muscles is essential for overall well-being. Strengthening the core isn't solely about achieving a smaller waistline but also about supporting and protecting the back.
Join the FREE 5 Day Core Challenge here!
I advised her on how to get some principles of working the core correctly, like learning how to engage the lower core muscles.
This means sit-ups are out of the picture for now, as there are certain principles to master before attempting them safely. Also, keep in mind that the back is part of the core and can’t be neglected.
Flexibility is another key element, as tight hip flexors can strain the back. I shared a fantastic resource—a free five-day core challenge—that not only helps activate the lower core muscles but also includes stretching exercises. It's ideal for post-pregnancy moms, who want to regain core strength and stability.
How to Create an Exercise Routine
Walking is an excellent form of exercise for both physical and mental well-being. Aim to take a daily walk, starting with a mile and gradually increasing the distance to challenge yourself. In our sedentary society, it's important to counteract the effects of prolonged sitting by prioritizing movement and maintaining good posture. Strengthening your core will provide support against the pull of gravity and promote better posture.
In addition to walking, focus on strengthening your leg and arm muscles, especially if you've experienced a period of inactivity. Building strength in these areas will help you regain mobility and prepare for activities like hiking. Consider incorporating exercises that target the legs and arms into your routine, gradually increasing intensity and resistance over time.
For time commitment, aim for 30 minutes of exercise daily. Remember that you don't need to spend hours on strength training; 30 minutes or less is sufficient. Divide your sessions to focus on different muscle groups and include core exercises for stability and posture improvement.
Yoga can also be a valuable addition to your routine, providing benefits such as strength, balance, flexibility, and stress relief. Explore different types of yoga classes to find one that suits your preferences and aligns with your fitness goals.
Remember to listen to your body and progress gradually. Incorporating variety into your routine will help you stay engaged and prevent monotony. Embrace an active lifestyle and reap the rewards of regular exercise.
Optimizing Nutrition for a Busy Lifestyle: Quick and Healthy Breakfast Ideas
When it comes to maintaining a healthy diet, exercise alone is not enough. It's essential to pay attention to what we eat and develop good nutritional habits. If you find yourself frequently reaching for snacks instead of hearty meals, it may be time to reassess your eating patterns.
To begin, consider incorporating breakfast into your daily routine. As a busy mom, finding quick and convenient options is crucial. A protein-rich breakfast can help satisfy hunger and provide sustained energy throughout the morning. One suggestion is to prepare a smoothie the night before, using a container that allows for easy blending in the morning. Add protein powder, such as collagen or plant-based options, and pair it with an apple and peanut butter for a delicious and nutritious combination.
Another idea is to prepare pancakes using oatmeal or cassava flour ahead of time. These can be heated in a toaster oven for a speedy breakfast. Accompany your meal with a green juice infused with protein powder for an additional nutritional boost. Prepping breakfast items in advance will streamline your mornings, making it easier to adhere to a healthy routine.
It's important to ensure that your breakfast is filling enough to sustain you until lunch. Incorporating fats, such as avocado or canned coconut milk, in your smoothies can enhance satiety. Including enough ingredients, such as vegetables and fruits, in your smoothie will help prevent hunger pangs later in the day.
Drinking an adequate amount of water is also crucial for overall health and managing cravings. Proper hydration can help distinguish between hunger and thirst. Strive to increase your water intake throughout the day to stay properly hydrated.
By making a conscious effort to incorporate a protein-rich breakfast, drinking sufficient water, and adopting healthier snacking habits, you can improve your nutritional choices and maintain a balanced and energized lifestyle. Remember, small changes can lead to significant improvements in overall well-being.
How to Start Exercising for Beginners
And let's talk real quick. Setting aside dedicated time for exercise and walking is essential to establish a healthy routine. It is important to identify a suitable time each day for your walk. For instance, if you have been walking every morning around 8:00 AM and find that time convenient, you can continue with that schedule. Additionally, finding a suitable time for a 30-minute or less workout is crucial. Breaking up your workday to accommodate the workout may be beneficial. Consider whether working out before or after lunch suits you best. If you prefer working out before lunch, scheduling it around 11:30 AM may be ideal.
Accountability for a Healthy Exercise and Nutrition Routine
To ensure you stay on track with your exercise and nutrition goals, accountability is key. One effective method is to use a habit tracker, where you can visually mark off completed tasks. This visual reminder serves as a powerful motivator. Having readily available recipes and meal ideas in your kitchen can also hold you accountable. Placing them in a prominent spot within your line of sight will serve as a constant reminder to stick to your healthy eating habits.
When envisioning your progress three months from now, success may be defined as consistent adherence to your exercise and nutrition routine. Feeling stronger, healthier, and noticing improved muscle tone are indicators of success. Remember that weight loss may follow as a result of establishing a consistent routine.
It's essential to address any potential obstacles that may hinder your progress. Recognize that self-doubt or lack of motivation can be roadblocks. By acknowledging and overcoming these challenges, you can stay committed to your goals. Setting a non-negotiable goal for you. Maybe that means dedicating at least 30 minutes per day to exercise, whether it's walking, strength training, or a combination, will help maintain consistency.
Finally, celebrate the fact that you have taken the initiative to commit to your health and well-being. Embrace the mindset that you can achieve your goals and establish a loop of accountability that will keep you on track. Remember to stay proud of yourself for taking this step and consider sharing your journey to inspire others.
Resources:
👉 Free 5 Day Core Challenge: Learn how to correctly exercise your core in just 5 minutes a day:
https://programs.micheleriechman.com/courses/5-day-core-challenge
👉Schedule a free health check-up call and let’s figure out how to get and keep you on the right path! https://forms.gle/L4hvjcMm1Aw4uBUa6
👉Save 20% on Organifi with the code HEALTHY20 and 35% when you set up a subscription. My favorites are the green juice & gold
https://www.kbxdj3trk.com/healthy20/
👉 Get connected with other women and encouraged on your health journey. Join my private FREE facebook group here: https://www.facebook.com/groups/micheleleefitness
👉 Connect on Instagram: https://www.instagram.com/micheleriechman/
👉 Discover more about my Wellness Breakthrough Program for women over 40 who are looking to lose weight for good & get in shape: https://www.micheleriechman.com/wellnessbreakthrough
👉Grab my 5 favorite smoothie recipes so you can start having one healthy, super nutritious meal a day! These are designed to balance your blood sugar and optimize your metabolism.
https://programs.micheleriechman.com/f/5-smoothie-recipes-for-weight-loss
Relate episodes:
#9 | Get in Shape with Quick Workouts at Home Like My Client Elisa
#12 | Quick Workouts That Help With Weight Loss for Women in Perimenopause & Menopause
You got this,
Coach Michele
Disclaimer: This podcast and website represent the opinions of Michele Riechman and her guests. The content here should not be taken as medical advice. The content here is for informational purposes only. Please consult your healthcare professional for any medical questions or advice.
*Affiliate links are mentioned that I do make a commission from.
