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Assassin Blog

Kickstarting Your Fitness

by MICHAEL WALTERS 04 Feb 2022 0 Comments

Set a realistic, specific goal.

We have all been there, start of over excited, go really hard and spend the next few days hobbling around barely able to move let alone think about working out again… Ouch


Everyone's fitness journey starts at a different point, have a think about your current fitness and experience and base it from that, if you have never been in the gym then suddenly doing 15hours a week would not be a sensible option, likewise if you were a pro athlete that has had some time off then maybe you should be looking for more than just a Sunday stroll.


When you set your goal you should think about the next small step, for example…


  • Go for a walk.
  • It’s simple and very effective, try and make sure you hit a target steps, look to do 8,000 to 10,000 during the day, a simple 15 or 30 minutes of walking can help ease stress and release endorphins into your system, improving your mood.



  • Try to make one healthy change to your diet.
  • Diet improvements can really compliment a good fitness journey, if you are exercising well then you should be fueling yourself well at the same time. This doesn’t mean a drastic change, a successful diet is a maintainable diet, start small and look to make 1 change at a time.

    Swap an unhealthy snack for a piece of fruit, or have 1 meal a week where you aim to have a healthy meal, or simply just try and get your 5 fruit and veg a day, or even just drinking more water throughout the day. 

    Little changes like this over time build up to create a long term healthy lifestyle, if you try to do everything at once it is likely that your body and mind will not enjoy the change and it will be unsustainable and not last.



  • Find a workout buddy.
  • Workout buddies are a great way to make your fitness journey both more fun and easier, you go in it together. When you workout with someone it is much easier to stay motivated, its more fun and you can share your experiences, it also helps keep you accountable, you can help ensure that you are both going to make that spin class on friday or the sim class on monday.


  • Work up to a HIIT Workout.
  • Once you have started getting the hang of your fitness journey, try something more intense and more fun. HIIT (High Intensity Interval Training) blast your body and are a great way to get a fast an effective workout in, they are one of the most efficient ways to either get fit or lose weight without having to sacrifice hours in the gym… be prepared to sweat though



  • Make time for exercise.
  • Nowadays most people live a hectic life with all their time dedicated to one task or another, treat your exercise time the same way, add it to your to-do list, your calendar, or even get your secretary to give you a reminder if you are lucky enough to have one.

    To help achieve your fitness goal you will need to prioritise your exercise time and not let it be forgotten for 1 week… 2 weeks… 3 weeks? Because at that point you have to start from scratch again and it's always easier to give up a second time.


  • Try working out at home.
  • There is nothing more convenient than working out at home, the place you likely spend half your life, it's warm, it's got your shower, everything can be done at your pace and once you're done, there is always a sofa just waiting for you.


    Working out at home is more accessible than ever now, thousands of people offer follow along workouts and ideas all across social media platforms… all you need is a couple of pieces of equipment and the motivation to get in your workout clothes.


    Follow along with our blog for ideas and tips to help you along our journey

     

    Try this little workout to get you going

    10 Push ups,

    15 Sit ups,

    20 Bodyweight Squats,

    Repeat 4 times through, rest as you need throughout the workout

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