Kicking off the New Year for a New YOU!
At the top of every New Year a lot of us make the resolution to get back into shape, fix our eating habits and to make sure that we take care of our mental health. This past year has been very challenging and GWX On Demand is here to help you get back on track, stay motivated and meet your physical fitness needs.
Whether you've taken a short break or a long vacation from your usual training routine, here are a few simple steps that will help you get back into the groove.
Mentally Prepare
Before you hit play on the lastest GWX On Demand video you may want to take the time to center yourself and mentally prepare for the this welcomed lifestyle change.
Set New Goals And Try New Things To Get Excited About Working Out
After a long break from exercise, your motivation to start again might not be very high. If the thought of exercise seems boring, then try setting brand new fitness goals. Better yet, consider trying a brand new workout routine altogether.
You may want to take up strength training and lifting weights, or try some flexibility workouts like yoga. You might like to try out a sports activity like boxing, tennis, or dance. Challenge yourself to that fitness class or Gloveworx training session you've always wanted to try.
Building up a new exercise habit is an exciting way of getting back into the gym after a long break.
New Workout Clothes & Gear
What's more motivating than a new pair of training sneakers or add some exciting workout clothes to your wardrobe to get you in the mood. Now that holiday shopping is over adding a new pair of handmade custom boxing gloves can actually make working out more fun. Hey, you'll at least enjoy showing them off, right?
Create A Workout Tribe
The amazing thing about the GWX On Demand subscription is that it includes Live Virtual Training with our world class Coaches. In the Virtual Training Sessions you also get a chance to meet other fellow contenders from around the world who are in the fight with you! We all need some type of encouragement throughout the workout so creating a fitness tribe is key! Naturally, contenders are connected by the Coach but also with others that train together in the Virtual Training Session. You can virtually work out together, discuss your progress, share advice, and use the time on social media to connect and socialize. This group can help you reach your fitness goals while making workouts more fun.
Get Organized - Plan And Schedule Workouts In Advance
Marking off in your daily routine time for your workouts will make you more likely to stick to them. Make exercise a habit for the New Year; whether that is following the custom programs [Link to PROGRAMS] or scheduling certain days to workout during the week – it will help you to feel more focused and motivated.
Physically Prepare
Now that you are motivated, geared up and organized, let's start training!
Assess Your Fitness Before And After The Break
After a few weeks of little to no physical activity, you can expect some changes in your body. Before you dive back into your usual routine, you need to take some time to find out just how much the break could have set you back.
It is a good idea to take note of your fitness level before the holidays so that you can have something to compare them to.
Fit 4 Test:
The Fit 4 Test is a great way to assess your fitness level and also great for re-testing after you put some hard work in. How many squats and pushups can you do in two minutes? How long can you hold a plank? How long does it take you to walk, jog or run 1.5 miles. Keep these numbers and refer to them later to see how much you have improved!
How much your break set you back depends on how in shape you were beforehand. The more in shape you were, the less the impact.
After just two weeks of inactivity, the amount of blood in the body begins to decrease. A measure called VO2max, which measures the maximum amount of oxygen you can use during intense exercise-- decreases after about two weeks. You can lose up to 15% of it after two months of inactivity. Strength and muscle tone that you have developed over the years (not just before your break) also start to decline after about a month without training.
Thankfully for muscle memory, you will likely regain your fitness back faster rather than having to start from scratch.
Consult Your Physician If You Have Pre-existing Medical Conditions
You have heard before that you should consult your doctor before starting any new exercise program. While for most people, a few weeks off from their regular fitness routine will not require another visit, it may be necessary for those who already have certain health issues, like heart and lung problems.
Since the break from exercise will have affected your fitness levels, heart, and lung capacity, it is wise to have a thorough checkup to make sure it is safe to start again and to be advised on which form of exercise is safest for you.
Remember listen to your body. If anything feels off take a break and rest so that you aren’t injuring yourself.
Getting Started: Things To Do During Workout
Getting started after a break is the hard part, but once you are back into the swing of things you will feel like new, and the energy will be contagious. Here are a few ways to make getting started easier.
Start Slow
It is better to start exercising at a slightly less intense pace than you did when you first left off. Your fitness test should give you an indication of how much fitness you've lost. With time you can gradually increase the intensity with every new workout.
Getting started is sometimes the hardest part, whether it's a lack of motivation or not knowing where to start. Consider hiring a personal trainer or fitness coach who will give you a personalized plan to get your fitness restarted. We have tons of GWX Coaches who train Virtually who are ready to help you get back on track with your fitness goals.
Include More Flexibility And Warm-Up Exercises
Warm-up and flexibility exercises are necessary for every workout. Dynamic stretching can provide many benefits, like preventing injury and ensuring a quicker recovery after intense workouts. After a break from exercise, warming up and stretching properly is even more important as your flexibility may have decreased, making you more prone to injury and soreness.
Stretching doesn't only have to be a warm-up or cool down, either. Try including some flexibility workouts into your routine. Check out the latest Regen videos for great ways to get your body ready for the next workout or recover from the previous days workout.
Nutrition is key
While getting back on track with your fitness routine is important, eating well is just as necessary. Food is what fuels your workouts, so you'll want to be conscious of what you're eating.
Establish your nutritional goals
We all do it, especially during the holidays, we may have indulged in some unhealthy treats. Now that you are exercising again, it is time to clean up the diet. All those rich foods you ate during the break can affect your fitness and how you feel when you are working out. They can make you feel bloated, heavy, and tired.
If you want to feel more energetic and motivated to exercise, you need to eat plenty of wholesome foods that include fresh fruit and vegetables, lean protein, and whole grains. Taking a quality multivitamin supplement will help too. These foods will energize you the correct way.
Drink Plenty Of Water
Good hydration is always important. Drinking water can help undo that damage and make our new workouts so much easier.
Ease Back into Things
There is no need to rush back into several different GWX On Demand workout videos. Doing too much and rushing back into things can lead to injury, which can set you back even more. With a bit of patience, a positive attitude, and consistency, you can get back into your usual routine in no time.
Just like Coach Leyon says “A little by little, a little becomes a lot!”