“I Know I Need to Get in Shape… But Where Do I Start?”
6 min read
Maybe you’re feeling low on energy, uncomfortable in your body, or just tired of not feeling like your best self. You want to make a change, but the internet is flooded with fitness advice that’s confusing, intimidating, or just plain unrealistic.
So let’s take a breath, strip away the pressure, and talk about how to actually get started — with practical, evidence-based steps that feel doable. No extremes. No quick fixes.
1. Start with Your "Why"
Before jumping into a program, take 5 minutes to reflect:
- Why do you want to get in shape?
Is it to have more energy for your kids? To feel stronger and more confident in your body? To manage stress or improve your mental health?
Internal motivation — goals that are meaningful to you — are more powerful than surface-level goals like weight loss alone. Research shows that people who connect exercise to their values and well-being are more likely to stick with it long-term [1].
2. Ditch the All-or-Nothing Mindset
You don’t need to commit to a 6-day-a-week bootcamp or go keto overnight.
In fact, trying to change everything at once is one of the fastest ways to burn out. A study published in Translational Behavioral Medicine found that people are more likely to maintain health behaviors when they make gradual, manageable changes over time [2].
✅ Start small:
10-minute walk after meals
2 full-body workouts per week
Replacing one ultra-processed snack with something more nourishing
Small steps build momentum — and momentum beats motivation every time.
3. Build a Movement Routine That Works for You
Don’t overthink it: at the beginning, the best workout is the one you’ll actually do.
That said, the most effective and sustainable routines include a mix of:
🔹 Cardio — think brisk walking, biking, swimming, or dancing
🔹 Strength training — bodyweight exercises, resistance bands, or weights
🔹 Mobility/flexibility — stretching, yoga, foam rolling, or dynamic movement
The Physical Activity Guidelines for Americans recommend:
At least 150 minutes of moderate-intensity aerobic activity per week
2+ strength sessions targeting major muscle groups [3]
Don’t worry if you’re not there yet. Start with what’s doable — and build from there.
4. Focus on Consistency Over Intensity
It’s better to move your body 3x/week consistently than crush it for one week and burn out the next.
Try “habit stacking” — pairing new habits with existing ones:
Do squats while your coffee brews
Go for a walk right after dinner
Stretch while watching your favorite show
Tracking your workouts, journaling your progress, or even checking off a calendar can give you a motivational boost — studies show visual cues can help reinforce consistency [4].
5. Nourish Your Body (Without the Fads)
Exercise is important — but recovery and nutrition are essential.
You don’t need to overhaul your entire diet right away, but some key principles include:
🥗 Protein at every meal — supports muscle recovery and satiety
🌾 Fibre-rich carbs — like oats, beans, and sweet potatoes for energy
🥑 Healthy fats — like avocado, nuts, seeds, and olive oil for hormone health
💧 Hydration — aim for at least 2–3 liters of water a day
Try to limit ultra-processed foods, not because they’re evil, but because they’re often less satisfying and can crowd out nutrient-rich options.
6. Prioritize Rest & Recovery
Sleep and rest days aren’t optional — they’re non-negotiable parts of a well-rounded fitness routine.
Aim for 7–9 hours of quality sleep per night, and don’t be afraid to take days off. Overtraining can lead to fatigue, injury, and burnout — which is the opposite of what we want.
7. Be Kind to Yourself Along the Way
Progress isn’t linear. You will have weeks where everything feels great — and others where it feels like a struggle.
That’s normal.
One missed workout, skipped stretch session, or indulgent meal doesn’t erase your progress. What matters most is that you get back to it — and that you keep showing up.
Final Thoughts
You don’t need to be perfect. You just need to start.
Choose one habit this week to work on — whether it’s going for a 10-minute walk, making one balanced meal, or doing a quick strength workout at home. From there, build slowly. Let the wins add up.
And if you’re looking for a beginner-friendly workout plan, nutrition tips, or accountability, I’m here to help — feel free to reach out or check out some of the other posts here on the blog.
