In your journey to a fitter, healthier, more mobile life starting may be the biggest hurdle of all. Where to start is a question we get a lot. Our response is always the same:
It does not matter how long it’s been since you last worked out or how totally, completely, dreadfully out of shape you are. As long as you are breathing the opportunity exists for you to completely turn your health around. The key to starting is to take the first step forward. Don’t worry about being able to keep up with others. All that matters is whether YOU are getting better, and you do it one step, one calorie at a time.
Don’t look at getting yourself back in shape as a mountain. Instead, look at the task as a series of steps, and then ONLY look at the first step.
How to progress from totally out of shape
to the best shape of your life
1) Start by burning 50 calories on the cardio equipment.
You can use the treadmills, elliptical, exercise bikes, or jacob’s ladder. They all give you a digital readout of how many calories you have burned. Also, you don’t have to burn all 50 cals at once. You may need to do some, take a break, and then do some more. This is ok. Don’t beat yourself up because you need to catch your breathe or get a drink, but don’t leave the gym until you get to 50.
2) Come to the gym a minimum of 3 times per week and burn 2 more calories than the previous visit.
Follow the same process as you did on your first day (listed above) only now you have to burn 2 more calories than your last visit before you leave. Continue this progressive calories burning process a minimum of 3 times per week for one month.
3) Start doing the Clipboard Workouts 3 times per week in addition to continuing your progressive calorie burn (2 per visit).
Our Clipboard Workouts are designed for beginners. They are located on top of the filing cabinet by the front desk, and we have them organized into phases. Each phase lasts four weeks. Phase 1 uses almost all machines, and in Phase 2 you will progress to some beginner free weight exercises. It’s important to remember to keep doing your progressive calorie burn on the cardio equipment after you start the Clipboard Workouts.
4) After you finish Phase 1 of the Clipboard Workouts, and you feel you are ready to increase your intensity to the next level you are ready to do some personal training sessions.
We keep the cost of personal training low to give as many members as possible access to it without breaking the bank. Personal training is a good way to transition from the Clipboard Workouts to our Bootcamp Classes. We do personal training in small groups of 5 or less, and we have clients at every level from beginner to advanced. Our personal training workouts are adjusted to your fitness level. So you may be at a training session with 3 other people that are all in better shape than you but you will be doing your own individual workout that is aligned with your fitness level. Personal Training gives you a chance to get used to working out in a small group without being thrown into the fire of Bootcamp Classes or Spartacus Training.
5) Once you’ve done 2 weeks or more of personal training and feel you are ready to increase your intensity level the next and final step up are our Bootcamp and Spartacus Training Classes.
These classes are free to gym members, are done at a HIGH intensity level, and take place in a large group setting (15+). We do a different workout in each class. No matter how good of shape you think you are in Bootcamp and Spartacus will make you better. When you are going through something so physically and mentally demanding it’s a comfort to know that others are going through it with you. Being in a large group setting also breeds competition by trying to keep up with the others in the class.
If you are looking to take back control of your health and your life, start with step one and don’t stop. I guarantee you the process not only works, but it is fulfilling and rewarding……Oh yeah, and you’ll look better!
See you in the gym,