Getting Started On Your Fitness Journey | Robin H | Skillshare

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Getting Started On Your Fitness Journey

teacher avatar Robin H, Fitness Professional

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Taught by industry leaders & working professionals
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Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

22 Lessons (53m)
    • 1. Getting Started On Your Fitness Journey

      2:05
    • 2. Write Down Your Goals

      4:29
    • 3. Find Your Soulmate Workout

      3:03
    • 4. What are you eating?

      2:01
    • 5. How many times a week should I exercise

      3:57
    • 6. How much should I workout

      3:57
    • 7. Be committed and make a plan

      3:04
    • 8. Get Accountability

      2:34
    • 9. Homework

      1:56
    • 10. Part 2 - Know Your Why

      0:15
    • 11. Part 2 - Set a Goal

      4:28
    • 12. Part 2 - You Are What You Eat

      2:04
    • 13. Part 2 - Drink Water

      1:33
    • 14. Part 2 - Exercise

      1:39
    • 15. Part 2 - Lift Weights

      1:45
    • 16. Part 2 - Forming Healthy Habits

      4:28
    • 17. Part 2 - Schedule It

      0:31
    • 18. Part 2 - Be Consistent

      1:29
    • 19. Part 2 - Hang Around Healthy People

      0:56
    • 20. Part 2 - Get Enough Sleep

      4:32
    • 21. Part 2 - Limit Stress

      1:58
    • 22. Part 2 - Conclusion

      0:33
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About This Class

This class is for those who are just starting their fitness journey or for those who want to finally achieve their fitness goals. 

Meet Your Teacher

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Robin H

Fitness Professional

Teacher

Hello, I'm Robin. I am a Certified Personal Trainer and Health Coach through ACE Fitness. I am also a Fitness Instructor teaching Pilates and Yoga. 

I love everything about fitness and helping people achieve their goals. 

Join me in my classes and let's get fit and healthy together! 

See full profile

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Transcripts

1. Getting Started On Your Fitness Journey : are there. My name is Robin. Welcome to my getting started with your fitness Health journey class. I am a certified personal trainer and certified health coach, both through a fitness. I'm also a 200 hours certified yoga instructor, and on top of that, I'm also a bar spin and pop Pilates instructor as well as silver sneakers. So, as you can tell, I love fitness. I love teaching group classes. I love coaching one on one. I love just helping people get fit and live the best days of their lives while we have it, because life is short and Maya's will be strong and able to enjoy all parts of our life. So this class is for anyone who wants to get started on their journey. Who is new to fitness, who doesn't know how to get going, doesn't know where to start it really. It's not that complicated. It's I can help you through. It's not that complicated. It's just small little actionable steps every single day, day in, day out, and you'll definitely get to your fitness goals if you stay on track and I will guide you through through each video, so stay tuned and hang on for the ride. Get started on your fitness journey. Get out of that rut of saying I am gonna lose so such and such weight by the end of the year or by summer. Let's get fit. Now let's start. And that's good going. All right, see you in the next video. 2. Write Down Your Goals : before you start your fitness journey, you need to set some goals. What exactly do you want to achieve? Do you want more energy? Do you want to lose £20? Do you want to gain 5% muscle to you? I want to lose £50. Do you want to tone up? So right now, thinking your head what are your goals? Next up is to make sure those goals are are smart. Smart goals are s for specific. Emma's firm incredible A is for achievable ours for relevant and T is for a time based. That's the acronym is for smart. Are your goals smart? So let's go through each. One specific example of a specific goal is I want to lose £10 by three months. That's very specific. Measurable. A measurable goal is, is the same thing. I want to lose £10 in three months. I want to lose £5 in two months. It's it can be measured. You can see it if you say something like, I just want to tone up. There's no way to measure that. I mean, maybe you'll notice a difference, but you can't measure like what does it mean, what? What does it mean to you to be more tone to be stronger? What does it mean? Like we need to add? Put a number to it. The next one is achievable. So an achievable goal is I want to lose. I want to gain 5% muscle by the end of the year. Okay, so our example of a school that's not achievable is I want to lose £50 in two months that it could happen. But it's not healthy. And to make your weight stick, it has to be has to be a gradual process and more likely you will. You'll have the will keep those pounds off. So something not too outrageous achievable something that, based on your lifestyle, can you do it? Can you achieve that goal based on whatever is happening around you in your life, the next one is relevant. Does your goal really matter to you? Is it for you? Are you doing it for someone else? Because if you if your goal is based on some outer circumstances, you're less likely to follow through with your goal. So your goal past to matter to you. The last one is time bound. You have to put a time limit on it. So, like the beginning, I want to lose £5 in two months. I want to lose. I want to lose £10 in two months. Three months? If you just say I want to lose £20 it could take forever. Because if you don't, if you don't put a time to it, it's never gonna happen. You'll just procrastinated and procrastinated a and you'll just beyond this vicious cycle of always trying to lose weight and it will work. So set your goals right now. Get your piece of paper, right. Your goal. Whether it is you want to lose weight. Whether you you want to maintain, they want to gain more muscle. Uh, write down a number and yeah, write it down, Write it down. Comment in the comments. Tell someone, write in your journal. Write it somewhere. Okay. See you in the next video. 3. Find Your Soulmate Workout : Hi there. It's me, Robin again. All right, So let's talk about the next step of your fitness journey. The next step is finding your soulmate workout. So in this step, I want you to do some research. I want you to try out some new classes. I want you to look things up and try them out. So if you belong, Teoh Jim, take a look at their schedule. Check to see what class looks interesting to you. And go ahead and try it out. Whether you go by yourself or bring your friend, try something new because you may like it. So to make fitness more consistent, you need to be able to like what you're going to do. And there's no one workout for everyone. I think if you enjoy, if you enjoy it, you're gonna want to do it every day or every week. Maybe find something that you will like to dio at least 56 times a week. Or if you have multiple things that you like, you can do different things on different days. So, for example, my favorites are yoga poll eighties. I do like boot camp. I like walking. I used to run a lot, so mix it up. Maybe one day you'll go, you know, speed walking, maybe another day. Do yoga. Or maybe you do yoga every single day, So mix it up, change it up, try out different studios. If you've been going to the same gym and it just hasn't been working for you go to a different Jim. Maybe check out that other gym that just opened up. Or that the other fitness studio. Try something new, and for a month or two, or maybe three. Go try, go try new class. And a lot of the times these gyms and studios offer the first class it's free or the first week is free. So take advantage of trying something new out. You may like it. You make it hooked. And once you like something, it's going to be easy to go there regularly and to be consistent. And when you're consistent, day in and day out, that is when you will see your fitness goals change, buying something you love and that is what you do. All right, that's it. Find something you love. Go search for if you have any questions or any thoughts on what types of things you want guidance on. Let me know and I can help you figure out what you loved already. Take care. 4. What are you eating?: the next part on getting started on your health slash fitness journey is paying attention to what you're eating because, after all, eating is about 80% part of the reason why you are where you are, so eating is a huge part. I want you to start tracking what you're eating all day long, at least for three days, just to get in a little snapshot of what you're putting into your mouth. So I recommend using my fitness pal. It's an app that you can put on your phone, and you can start tracking whatever you're eating. You can skin. If there's a barcode on whatever you do, you can scan it in automatically. If you put something in it for the first time, like typing it up as you search, it will stay in your food queue so it will be easier and easier if you're eating the same things. So go ahead, download my fitness pal, or any tracking tracking food up there is, or you can just use your simple pen and paper or grab your notes section in your phone to start listing what you're eating all day after you make a list start to evaluate. What are these things healthy. And, you know, it may be kind of hard to decide what is healthy and what's not. For me. My motto is everything in moderation. I don't believe in starving myself or saying no to everything that supposedly bad. I, you know I will give in to my guilty pleasure is once in a while, like those are fries pizza. But I'm not eating it every day. What I suggest is take a look. 5. How many times a week should I exercise : all right, Robin here again. So the next step, after figuring out what kind of workouts you want to do the next step is figuring how much to work out. So I believe everyone should work out at least 30 minutes every day. It doesn't need to be all crazy, intense. Every single day, you know, one day can be walking. One day could be lifting weights. Another day can be yoga or some type of stretching class. My thing is, I everybody should lift weights, and I feel that people should lift weights at least 2 to 3 times a week way. Want to get muscle on our bodies? Because the more muscle we have, the more calories we burn at rest. So whether you are doing body weight exercises, whether you are in lifting weights at home or at the gym at least 2 to 3 times a week, that will get you that toned look that will get you stronger. And it's just there's so many benefits toe lifting weights, it doesn't matter, just lift. And if you're new to lifting weights, I I'm gonna stew another class all on lifting weights. But in the meantime, start off with simple body weight exercises, squats, lunges, even walking can put on some muscle. So start off small and progress to heavier weights as you get stronger and you will get stronger, the more you do it every week. And so, yeah, lift weights 2 to 3 times a week. Make sure Teoh warm up before you get into your workout. Make sure you cool down by some stretching like stretch stretching your body light stretches. Always make sure your body is nice and warm. Before you get into your workout, make sure to work out at least very least 3 to 4 times a week. It be great if you can extend it to six days, or you can use a seven day as like, you know, light active walking. You know you can take that restorative yoga class, and then how long should your workouts being? Each workout varies up to you, I would say at least 30 minutes at a time. Teoh. One hour. That's enough. You don't need any more than that, but at least 30 minutes to one hour do you want? Do you know of a class that your gym that's two classes that you like that. Back to back. Go ahead and take it. If it if you think you can handle it and you feel like those two classes, go ahead and do those two. Otherwise, at least 3 to 4 times a week and you don't have to put it all together. You can like space, like saying You wanna work out Monday, Wednesday, Friday on Saturday or Monday, Tuesday, Wednesday, Thursday. So figure out what your soulmate workout is, and then you can figure out how much how long you could do it, but aim for 30 to one hour. But anything is better than nothing. If you could only get 15 minutes in here and there, like 15 minutes in the morning or 15 minutes in the evening, that's good, too. Just as long. It's 30 minutes in one day, all right, so get to working out 6. How much should I workout : all right, Robin here again. So the next step, after figuring out what kind of workouts you want to do the next step is figuring how much to work out. So I believe everyone should work out at least 30 minutes every day. It doesn't need to be all crazy, intense. Every single day, you know, one day can be walking. One day could be lifting weights. Another day can be yoga or some type of stretching class. My thing is, I everybody should lift weights, and I feel that people should lift weights at least 2 to 3 times a week way. Want to get muscle on our bodies? Because the more muscle we have, the more calories we burn at rest. So whether you are doing body weight exercises, whether you are in lifting weights at home or at the gym at least 2 to 3 times a week, that will get you that toned look that will get you stronger. And it's just there's so many benefits toe lifting weights, it doesn't matter, just lift. And if you're new to lifting weights, I I'm gonna stew another class all on lifting weights. But in the meantime, start off with simple body weight exercises, squats, lunges, even walking can put on some muscle. So start off small and progress to heavier weights as you get stronger and you will get stronger, the more you do it every week. And so, yeah, lift weights 2 to 3 times a week. Make sure Teoh warm up before you get into your workout. Make sure you cool down by some stretching like stretch stretching your body light stretches. Always make sure your body is nice and warm. Before you get into your workout, make sure to work out at least very least 3 to 4 times a week. It be great if you can extend it to six days, or you can use a seven day as like, you know, light active walking. You know you can take that restorative yoga class, and then how long should your workouts being? Each workout varies up to you, I would say at least 30 minutes at a time. Teoh. One hour. That's enough. You don't need any more than that, but at least 30 minutes to one hour do you want? Do you know of a class that your gym that's two classes that you like that. Back to back. Go ahead and take it. If it if you think you can handle it and you feel like those two classes, go ahead and do those two. Otherwise, at least 3 to 4 times a week and you don't have to put it all together. You can like space, like saying You wanna work out Monday, Wednesday, Friday on Saturday or Monday, Tuesday, Wednesday, Thursday. So figure out what your soulmate workout is, and then you can figure out how much how long you could do it, but aim for 30 to one hour. But anything is better than nothing. If you could only get 15 minutes in here and there, like 15 minutes in the morning or 15 minutes in the evening, that's good, too. Just as long. It's 30 minutes in one day, all right, so get to working out 7. Be committed and make a plan : Okay, Robin, here again. The next step on getting started on your fitness journey is you have to be committed. You have to again look at your goals. Look right down your fitness goals. Take a look at it every day. Maybe write in a notebook, put it by. Put it on your bedside table, put it in your notes section in your phone. Put it in your planner agenda. Take a look at your goals. So you remember why you want and need toe workout. Next. You're gonna want to plan. So maybe it's Sunday when you think about what's gonna happen throughout the week. So on Sunday, if that's your day, think Okay, What days will I work out this week? Will it be Monday? Wednesday, Friday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday. So go ahead and schedule it in whatever days you're committing to work out. Write it down, put it in your notebook. Whatever you use to calendar appointments, thes exercise sessions are just like appointments, like you're going to the doctor like you're going to the dentist. You're getting an oil change. Exercise appointment is the same thing. So whether you use an app on your phone I personally use, then tastic ALS. It's a calendar app that sinks. That's on my phone. And I also use awesome note to put my goals and notes and things there. And so and Teoh back it up. Well, I first used my a planner. This is a passion planet, but you can use any planner, so that's the first thing I do. Actually, I write down everything I have, like a week for Matt and I put down each hour what? I'm gonna dio different appointments and then then I transfer that to the phone calendar, so that sounds like a lot of work. But if you just devote just 30 minutes at least at the end of the year week to plan your next week, then you're all set up and ready and locked and loaded. Teoh, get ready for your workouts for the upcoming week. So once you write it down, if you treat it like an appointment, you're more likely to commit and do that work out. So think about it, planned for it. Write it down or and put it in your phone or both, or write it on the refrigerator like working out tomorrow, working out on Wednesday, and you will do it. So write it down, plan it out, execute, take action and you will achieve your fitness goals. 8. Get Accountability : Hi there. It's me again, Robin. All right. The next step on having a successful start to your spit nous training is having accountability. Whether you write down your goals Teoh social Media, you total your whole social media crew. Family friends like I plan Teoh work out at least three times a week because I want to be more flexible because I want to gain more strength. Oh, are you can, you know, have a find your close friend that also is on the same fitness journey and take a class with them. Take a class, do it, work out together, going run together, go hiking. It's better when you tell people that respect you and you know we'll cheer on your goals. Because when you once you tell someone, once you put it out into the universe and you tell someone you are more likely to stick with it because, you know, they may ask you like, hey, so how's the workout plan going? How was your exercise and going like, Are you keeping up? So So put it out there, tell someone, tell everyone posted on social media, post whatever. Tell people you know hey, work out with your friends. Make a hole event out of it. Work out with a friend or a close family. Mother, family. Remember your spouse and you know afterwards go grab a green smoothie and just make a whole event out of it. Or even sign up for five KR 10-K and join a running club. There's a lot of meet ups where people meet up Teoh workout together yoga, hiking, walking, martial arts. So figure out what workout you want to dio and invite someone. Bring someone, Go together. Try something new together. It's much easier when you have your your loved ones involved, whether it's friend family or just go by yourself and make new fitness friends. All right, so tell someone, have someone hold you accountable, all right? 9. Homework : All right, let's talk about homework one. I want you to write down your goals. If you haven't already, make sure they're smart, specific, measurable, actionable, relevant and time based to I want you to start tracking your food whether you're writing in a notebook, tracking on your phone through an app like my fitness pal. Three. Try five new workouts. At least five or five different places. You've never been five different types of workouts and four tell someone that you love and trust that, you know, respects your goals that you're on this fitness journey for and or tell someone that you want to start this fitness joining with whether you take them to your five workouts. Uh, tell someone and hold yourself accountable. Have them hold yourself accountable. Check in with each other. I say, Like I'm planning Teoh work out three times this week to start and just check in with them like and say like, Hey, I did my three. And the more likely you tell someone else, the more likely you're going to keep up with it. And that means the more likely you will achieve your fitness schools so right, your goals track your food. Try five new workouts and tell someone you trust about your fitness journey. All right, that's it. Let me know if you have any comments, questions, and I will be sure to answer them. 10. Part 2 - Know Your Why : Write down your y summary. You can see it often. Try your best to look at your y every day, if not weekly, it will give you the motivation to keep going. 11. Part 2 - Set a Goal: Think about your goal. Visualize the type of person that has already achieved that goal. Think about the habits that the healthy person does on a daily basis. Person a has a healthy way in accordance to their height, has lots of energy, sleeps well, that's well in their clothing. What kind of habits do you think Person a has? Person a possible habits. It's vegetables and fruit on a daily basis. It's mainly lean protein to maintain the right amount of muscle mass limits the amount of processed foods eaten. Exercises on a daily basis, drinks water throughout the day. Lives, weights to maintain or add muscles. Person be, eats anything and everything without moderation, may have health problems, may have low energy throughout the day, may have more muscle tightness due to non-movement, may have unhealthy BMI in accordance to high weight. What kind of habits do you think Person B has? Possible? Person B, habits, eats a lot of process foods, drink soda, sugary drinks more than water. Since majority of the day exercises once and awhile. Possible result of habits, overweight, tired all day. Clothes don't fit well, does not feel healthy, may not sleep well. Slow metabolism, may get sick often. Which person are you more alike? What habits can you get rid of? Habits? Can you add in your life? Developing healthy habits? Tips and tricks. Fill a water bottle or a multiple, that is the amount of water you should drink in a day. This will ensure that you drink enough water throughout the day. Not too much, not too little. Scheduling your workouts and stick to it like a regular appointment before the beginning of the next week. Planner, ear workouts on in calendar. Use your phone calendar or a paper planner. Stick to your workout appointments just like your dentist or doctor's appointments. It's okay to start out small. If you aren't used to exercising regularly, it's perfectly fine to start off small, say your goals exercise for 30 minutes a day. Just start with five minutes a day. Once you've made that a habit, go to ten minutes and so on. Have healthy snacks around, be prepared for when you do crave for junk food. Think fruit like blueberries and raspberries. Think vegetables like carrots and celery with your favorite dip, or kale chips or static on almonds, walnuts. You can also have helped the protein bars ready to go or keep them in your purse or gym bag. Plan out your meals. Just like you're going to plan out your workouts, planning what you're going to E in upcoming week. You can work on those before, after you plan your workouts. This is helpful too, because you can create a shopping list for the week. If you're applying Iout during the week, you can research healthy restaurants to go to reward yourself if you thrive on rewards, This one is for you. Here are some examples of good rewards. Getting a new yoga mat after two weeks of workouts, getting new workout shoes after a month of exercising, getting a new workout outfit after a week of workouts, make it your own, and make sure to reward yourself with something that will help you move closer to your goal. 12. Part 2 - You Are What You Eat: What kinds of foods are you eating on a daily basis? I hope you have been tracking what you've been eating. Once you start keeping track, analyze what you've been eating. Eating lots of fruits and vegetables. What kind of meat are you eating and how often, how much of your diet are process foods? What should you eat? Vegetables. Dietary guidelines say adults should be eating two to three servings of vegetables a day. More of your active, are you eating enough vegetables? Fruit. Dietary guidelines recommend that adults eat at least 1.5 to two cups per day of fruit. Are you eating enough fruit? Lean protein. Adult men need about 56 grams a day. Adult women need about 46 grams more if pregnant or breastfeeding. Make sure you choose a healthier sources of protein like salmon, tuna, beans, vegetables, and legumes. Try to limit the amount of red meat and eat more fish, poultry, and beans. Less processed foods. Processed food is defined as any raw agricultural commodity that has been subject to washing, cleaning, milling, cutting, topping, heating, pasteurizing, blanching, cooking, canning, freezing, drying, dehydrating, mixing, packaging or other procedures that alter the food from its natural instinct. The types of process foods to avoid as much as possible are crackers, chips, deli meat frozen or pre-made meals, including frozen pizza and microwaveable dinners, sugar drinks, white bread, most fruit juices, sweetened breakfast cereals, pastries, cookies, cakes, and french fries. 13. Part 2 - Drink Water : Do you know if you are drinking enough water? How much water should you drink? You should drink between half announce and an elements of water for each pound you way every day. For example, if you weigh a 150 pounds, that would be 75 to a 150 ounces of water a day. Some benefits of drinking water. Water can help control calories. Water helps your skin looking good. Water helps energize muscles. Water helps maintain the balance of the body's fluids. How to drink more water? Drink water with every snack and meal. Eat more fruits and vegetables. Many fruits and vegetables contain plenty of water. Keep a water bottle with you at your desk or in your bag the night before you can fill up a water bottle or multiple water bottles totaling the amount of ounces you should be drinking in a day. Then you can just drink the bottle or bottles throughout the day. 14. Part 2 - Exercise : What kind of exercise should you do? The best work out is the one you'll actually do. There are so many types of workouts you can do, like what's on the list. If you're unsure of what to do, I suggest trying a little bit of everything until you find something enjoyable to you. Invite a friend or family member to try out the workout with you for quality time and accountability. How long should I exercise? Aim for 30 minutes a day. If you can't block out 30 minutes of your day to exercise, you can break it up into three workout times. Ten minutes in the morning, afternoon, and early evening. Or you can do 15 minutes in the morning and 15 minutes in the afternoon. It could be as simple as taking a walk or doing squads are jumping jacks. How often should I exercise? Exercise every day, our bodies need to move every day. Regular physical activity can improve your muscle strength and boost your endurance. Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. When should I exercise? The best time to exercise is when you can, as long as you do it. 15. Part 2 - Lift Weights: What are the benefits of lifting weights? Promotes fat-free body mass. Improves bone density, improves your quality of life, improves your ability to perform activities of daily living. Develop strong bones. How often should you lift weights? Try and lift weights at least two to three times a week and spread out the days so you can let your muscles rest. For example, lift weights on a Monday and Thursday or Monday, Wednesday, Friday, or whatever day's work for you. You can also break it up by a body parts that you can do, arms, chest and back on Monday, Wednesday, then do abs and legs on Tuesday and Thursday. How should you lift weights? Bodyweight exercises, things, squats, lunges, planks, tricep dips, push-ups, mountain climbers setups, punches and bicycle crunches. Resistance training. You can use free weights like dumbbells and cattle bells. You can use weight machines. Palladio's reform or other Palladio's apparatus or resistance bands. 16. Part 2 - Forming Healthy Habits: Think about your goal. Visualize the type of person that has already achieved that goal. Think about the habits that the healthy person does on a daily basis. Person a has a healthy way in accordance to their height, has lots of energy, sleeps well, that's well in their clothing. What kind of habits do you think Person a has? Person a possible habits. It's vegetables and fruit on a daily basis. It's mainly lean protein to maintain the right amount of muscle mass limits the amount of processed foods eaten. Exercises on a daily basis, drinks water throughout the day. Lives, weights to maintain or add muscles. Person be, eats anything and everything without moderation, may have health problems, may have low energy throughout the day, may have more muscle tightness due to non-movement, may have unhealthy BMI in accordance to high weight. What kind of habits do you think Person B has? Possible? Person B, habits, eats a lot of process foods, drink soda, sugary drinks more than water. Since majority of the day exercises once and awhile. Possible result of habits, overweight, tired all day. Clothes don't fit well, does not feel healthy, may not sleep well. Slow metabolism, may get sick often. Which person are you more alike? What habits can you get rid of? Habits? Can you add in your life? Developing healthy habits? Tips and tricks. Fill a water bottle or a multiple, that is the amount of water you should drink in a day. This will ensure that you drink enough water throughout the day. Not too much, not too little. Scheduling your workouts and stick to it like a regular appointment before the beginning of the next week. Planner, ear workouts on in calendar. Use your phone calendar or a paper planner. Stick to your workout appointments just like your dentist or doctor's appointments. It's okay to start out small. If you aren't used to exercising regularly, it's perfectly fine to start off small, say your goals exercise for 30 minutes a day. Just start with five minutes a day. Once you've made that a habit, go to ten minutes and so on. Have healthy snacks around, be prepared for when you do crave for junk food. Think fruit like blueberries and raspberries. Think vegetables like carrots and celery with your favorite dip, or kale chips or static on almonds, walnuts. You can also have helped the protein bars ready to go or keep them in your purse or gym bag. Plan out your meals. Just like you're going to plan out your workouts, planning what you're going to E in upcoming week. You can work on those before, after you plan your workouts. This is helpful too, because you can create a shopping list for the week. If you're applying Iout during the week, you can research healthy restaurants to go to reward yourself if you thrive on rewards, This one is for you. Here are some examples of good rewards. Getting a new yoga mat after two weeks of workouts, getting new workout shoes after a month of exercising, getting a new workout outfit after a week of workouts, make it your own, and make sure to reward yourself with something that will help you move closer to your goal. 17. Part 2 - Schedule It : If it doesn't get scheduled, it doesn't get done. Schedule your workouts, schedule your grocery shopping, schedule your meals and snacks. If you schedule it out, you are less likely to fall back on any unhealthy habits you may have. Try not to skip more than one day of working out unless you're sick or it's an extreme emergency. You want to keep the momentum going. 18. Part 2 - Be Consistent : The more consistent you are, the more likely you are to maintain your weight loss year after year. Tips and tricks. Have a plan of attack. Always have clean workout clothes ready to go. Always have your gym bag ready the night before. If you are planning to exercise at the gym, always have your fridge and pantries stocked with healthy meals and snacks. Balance it out. It's okay to splurge on junk food every now and then. Instead of eating the whole bag or bola chips, triages, eating a handful. Don't give up. Whatever you do, don't give up. You may not see changes after weeks or months. Keep going, keep eating healthy, keep exercising daily. Even when you reach your goal weight. Keep eating healthy and exercising for your health. Never go more than two days of not exercising or eating healthy. Life happens. So it's okay to have an off day. You want to keep the momentum going. So try not to go pass two days of not exercising or eating healthy. Once you fall off, get back up again each time and every time. 19. Part 2 - Hang Around Healthy People: You are the average of the five people you spend the most time with. Does your social circle have healthy habits? What do you do if your social circle doesn't have healthy habits? If you don't have healthy and active people in your life, you can always make friends and any extra science class, it's easy making friends with people in your class after seeing them every week. I've seen so many people become closed and all of my fitness classes, and they even hang out outside of class. You can also find a local Meetup group in your area. Just visit meetup.com. There are lots of groups that go high-gain, do yoga. Is it healthy restaurants go walking in the neighborhood and many more activities. 20. Part 2 - Get Enough Sleep: How many hours of sleep are you getting? How many hours of quality sleep are you getting? You should be getting about 7.5 hours of quality sleep. Quality sleep means that you typically fall asleep in 30 minutes or less. Sleep soundly through the night with no more than one awakening and drift back to sleep within 20 minutes. If you do wake up, how can they amount of sleep affect whether you lose or gain weight? Being tired may cause you to have low energy to do your workout. This excuses said, often, try and getting enough sleep and see what happens if you continue to feel low energy, check with your doctor. Being tired may cause you to be too lazy to cook a healthy meal and opt for fast food instead. Don't let being tired, being excuse to not prepare healthy meals. If you are too busy to prepare healthy meals, you can always have a food delivery service delivery healthy meals re-used to prepare. Being tired causes poor food choices. Think back to all those times when you didn't get enough sleep, what did you end up eating then? Your metabolism is slower when you are sleep deprived. Affects your ghrelin hormone. Ghrelin stimulates appetite when your body's sleep deprived, the level of ghrelin spikes affects your leptin hormone. The hormone leptin is involved in the regulation of appetite metabolism and calorie burning. Leptin is a chemical that tells your brain when you're full, it should start burning of calories, and by extension, when it should create energy for your body to use. During sleep, leptin levels increase telling your brain, Yup, plenty of energy for the time being. When you don't get enough sleep, you end up with two little leptin in your body, which makes your body think you don't have enough energy. So your brain tells you you're hungry, even though you don't actually need food at that time, and it takes steps to store the calories you eat as bat, so you'll have enough energy the next time you need it. How to improve your sleep quality? Set a caffeine curfew. Decide what time you're going to sleep, subtract four to six hours from that. That is your caffeine curfew to stop all caffeinated products. Exercise. The National Sleep Foundation examined the relationship between sleep and exercise. Their results from their poll showed that exercisers say they sleep better. More than three-fourths of exercisers said their sleep quality was very good or fairly good compared to just over 1.5 of non exercisers. Non exercises are the sleepiness and have the highest risk for sleep apnea. 44% showed a moderate risk for sleep apnea compared to between 26% of light exercisers and 19% of vigorous exercisers. Watch what you eat. Caffeinated drinks aren't the only things that can keep you up at night. Research shows that a high-fat indulgences, such as French fries, potato chips, and mozzarella sticks can disrupt sleep cycles. Try snacking on at a mommy, which has been shown in some studies to improve the quality of sleep of insomnia patients. Raw broccoli, cauliflower and carrots will make you feel full, but we'll still be moving and comfortably through your digestive system long after you pull up the covers. Try snacking on bananas. Bananas contains sleep inducing tryptophan and magnesium. You're better off sticking to healthy, minimally processed food before going to sleep. Other than raw vegetables like broccoli, cauliflower, carrots, and celery. 21. Part 2 - Limit Stress : Stress can cause you to crave sugary fatty foods. Studies have shown that physical, emotional distress increases the intake of food high in fat, sugar or both. These foods really are comfort foods in that they seem to counteract stress. And this may contribute to people's stress induced craving for those foods. Ways to limit stress. Exercise and other physical activity produce endorphins, chemicals in the brain that act as a natural painkiller, and also improve the ability to sleep, which in turn reduces stress. Meditate, and pray, listen to some calming music and just close your eyes. Let yourself completely relax. If you need more direction, checkout headspace, and calm meditation apps of sitting still doesn't work for you and take a walk through nature. Do something fun, do something that makes you completely forget about time. It could be as sport you used to play or hobby that brings joy to your life. Getting enough sleep, having a regular sleep routine, cams and restore is a body improves concentration, regulates mood, and sharpens judgment and decision-making stresses easier to deal with when you're well rested. Hanging out with friends and family, hanging out with people that can make you laugh or bringing joy or edges there for you, no matter what. Those kinds of people can bring happiness to your life and in turn, reduce your stress level. 22. Part 2 - Conclusion : Thank you for watching my class. I hope you learn some healthy ways to lose weight, whether it's paying attention to what you're eating or making the time to exercise daily. If you have any questions, please don't hesitate to ask me in the comment box or you can email me. Good luck on your journey to losing weight naturally and in a healthy way. Bye for now.