When we are starting exercise, we go all out and trying to do everything.

When starting exercise, we start running, building a gym routine, we change what and how we eat.

Until we get overwhelmed and quit because its too exhausting to keep it going.

We see people on social media working out 5 days a week, running 3 days and then eating like rabbits ensuring their protein intake is on point while cutting the carbs and showing what their body looks like because of the work they put in.

But what is missing is the journey they’ve done to get there. They aren’t starting exercising where they are now. Noone does.

All of us start with one small step and this episode I want to share with you how to find your own small step that will not only start your journey to health but one that builds your confidence in knowing that you can become someone who exercises.

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WHY is starting exercise important to you?

The first place to start is knowing why starting exercise is important to ou

why do you want to improve your fitness?

Knowing why you want to do it and starting the frustrating path to fitness will become a little less frustrating.

Get very clear on what you are setting out to achieve, are you doing it to health reasons, family, mental wellbeing.

Download your free guide to help you begin your exercise journey

Barriers we face when starting exercise

Our own reasons for not getting started. Our own BS excuses for not getting going.

Time is the most common, and although you’ll hear people saying we all have the same 24hours, I’m calling BS on that.

We all have different responsibility’s that consume our own 24hrs.

We don’t all have the same amount of free time within those 24 hours, so if someone says ‘we all get 24hrs, walk away from them. They already don’t get you!

What I think we should be asking is what do I have time for?

In your daily life, where can you find a small pocket of time where you can do something to support your fitness goal?

Here’s the thing, in the real world 1 hour workouts aren’t always realistic, maybe 30 mins isn’t either.

Perhaps 10mins is more feasible right now, so then this is where you start, and you shouldn’t feel or be made to feel guilty about that as if you are doing something wrong.

Another barrier to starting exercise is our past experiences of exercise,

if your only experience of exercise is punishment then why would you want to go back to it.

When I first started with a PT I tore my chest muscle, took 6 months to heal before I could use it comfortably, unfortunately shortly after this I discovered he didn’t have any qualification! Luckily for me my next PT, Joe, was amazing. He inspired me to become the PT I am today.

I am sure that without Joe, starting exercise would have been difficult and fearful.

One more barrier can also be the fear of judgement,

when you are a woman in an overweight body you feel the judgement from others, you feel this lack of worthiness, like you don’t belong in the gym.

You see all the bodies in the gym and compare your body to theirs, causing you to feel more shame about yours.

Maybe you feel like you are being judged because of how your body moves or how it looks when you exercise.

The thing with the inner conversation we have with ourselves about other people’s judgement, is that most of the time it’s just a conversation that is happening in our heads.

Yes, sometimes people don’t know how to keep their opinions to themselves and comments are made.

But for the most part you can know that it is a sentence your brain is saying to you about your feelings of worthiness and you can give it something else to believe instead.

When thinking about what to believe instead, you need to make it believable.

I am a strong, brave women who doesn’t give a shit about what people think about me, might not be believable right now,

However, maybe I know I don’t feel worthy right now, but I am doing this workout because I want to become a fitter person, can be comforting and motivating while acknowledging how you feel about being there and working out.

You have every right to be an exerciser and every right to hold space for yourself in the gym, at those weight machines or anywhere else.

Overcoming these barriers takes practice, it takes making small steps that are comfortable for you so that you can begin your path to becoming an exerciser.

The Benefits of Exercise – Why It’s Worth It

The Physical Perks – Feeling Stronger Than Ever!

Let’s kick things off with the physical benefits. And, no, I’m not about becoming a gym goddess or a marathon runner. We’re talking real, practical benefits like strength, stamina, cardiovascular health, and even weight management.

Picture this: You’re lifting your shopping bags in one trip like the super women you are, effortlessly carrying those hefty laundry baskets, or dashing to catch the bus without feeling like your lungs are on fire. That’s what consistent exercise can do for you! Strength and stamina aren’t just for athletes – they’re for anyone who wants to get through their day with more ease and fewer grunts and groans.

Regular exercise, particularly cardio – that’s anything that gets your heart pumping, whether it’s having a kitchen party for one, jogging, or power-walking through the local park – helps keep your heart healthy and your energy levels high. And, of course, it can help with weight management, but more importantly, it’s about feeling good in your body, no matter your shape or size.

Mental Benefits – Bye Bye, Stress! Hello, Happy!

Now, let’s talk about the part of exercise we often overlook – the mental benefits. Yep, starting exercise isn’t just about the bod; it’s also about the brain.

When you exercise, your body releases these fabulous things called endorphins. Think of them as little mood-boosting elves that dance around in your brain and make you feel GOOD. They help reduce stress, anxiety, and even symptoms of depression. It’s like getting a natural high.

And here’s the kicker: regular exercise can actually help you sleep better. I mean, who doesn’t want that? Exercise helps regulate your sleep patterns, so you wake up feeling more refreshed and ready to tackle whatever comes your way.

Strength Training

Now, I know what some of you might be thinking… “Strength training? Isn’t that just for bodybuilders and CrossFitters?” But let me tell you why strength training can be your new best friend.

First of all, it’s not about lifting the heaviest weights in the gym or grunting louder than the person next to you. Strength training can be as simple as using your own body weight with exercises like squats, lunges, and push-ups.

Why is it so great, though?  Strength training is a superstar when it comes to supporting your metabolism. As we get older our metabolism tends to slow down a bit. But guess what? Building muscle through strength training can help rev it back up. More muscle means you uses more energy even when you’re just chilling on the couch binge-watching your favourite show, and lets face it, that’s what we want to be doing anyway. So why not build some muscle and let your body do so work while you sit and relax.

Then there’s the bone density benefit. As we age, especially for us women, our bones can get a little… well, fragile. But strength training helps keep them strong and sturdy. Think of it like giving your bones a little extra armour.

And finally, let’s talk about the ultimate benefit: body confidence. When you feel strong, you feel powerful – and when you feel powerful, you walk a little taller, smile a little wider, and tackle life with a little more zest in your step. And who doesn’t want that? so my queen starting exercise today can help you learn to love your body now.

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Choosing an Exercise Routine That Suits You

Finding Your Fitness Flavour

Now, let’s be real for a moment. We all know that exercise is good for us, but figuring out what kind of exercise is the tricky part. The good news? exercise routines don’t have to be one-size-fits-all. You get to find your own flavour – or even mix a few!

First up, think about your preferences. Are you someone who loves being outdoors, soaking up the sunshine and fresh air? Or maybe you’re more of a homebody who wants to squeeze in some movement while binge-watching your favourite show. Maybe you’re a social butterfly who enjoys a group workout class, or you just want some me time on a solo walk. Knowing what you enjoy makes it a lot easier to stick to any routine.

The Types of Exercises – A Quick Tour

There are four main areas: aerobic, strength training, flexibility, and balance.

• Aerobic Exercises: These are the ones that get your heart pumping and your blood flowing. Think walking, jogging, cycling, dancing – yes, even the “cha-cha slide” counts! Yes, I love a kitchen party for 1. If you’ve got a playlist that makes you want to dance in your kitchen, congratulations, you’re halfway there to a great aerobic workout.
• Strength Training: No, you don’t have to transform into a bodybuilder to do this. Strength training can be as simple as bodyweight exercises like push-ups, squats, or even lifting those heavy bags of food shopping. Bonus points if you’re doing bicep curls with the 4 pints of milk while waiting for your coffee to brew.
• Flexibility Exercises: Think yoga, stretching, or anything that makes you feel like a relaxed human pretzel. These exercises help you stay limber, reduce the risk of injuries, and keep you feeling good. And don’t worry, you don’t need to be able to touch your toes to get started. I mean, honestly, when was the last time touching your toes was crucial to your survival?
• Balance Exercises: Balance is not just for tightrope walkers! Simple moves like standing on one leg, or even trying to walk a straight line after spinning around can improve your balance.
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Experiment and Find What Feels Good

Now, here’s the fun part: experimentation! Think of this as the Goldilocks approach to fitness – try a bit of this, a bit of that, and see what feels “just right.” You might start with a dance class and realize you’ve got two left feet, but you had a blast laughing your way through it. I tried Zumba a few times but I have no rhythm and then I did clubercise because I could just pretend I was at a 90s rave with glow stick and not have to stick to any structure dance routine.

 Or you might find that yoga helps you unwind, but you’d rather go for a brisk walk with your dog than meditate for a while.

Remember, it’s about starting exercise that feels good and is sustainable – something you actually want to do, not just something you feel you should do. You don’t have to commit to a single activity. Mix it up! One day it’s a walk, the next day a bit of yoga, and maybe a YouTube dance workout just for kicks.

Embrace Your Unique Routine

Most importantly, be kind to yourself. Don’t stress if you’re not running marathons or doing handstands in yoga class. The goal is to move in a way that feels good to you and fits into your life. Exercise isn’t punishment; it’s a celebration of what our bodies can do. And guess what? If you find something you love, you’re far more likely to keep it up.

Make It Fun – Because Life Is Too Short for Boring Workouts!

First, let’s talk about music. Create a killer playlist with all your favourite upbeat tracks – think songs that make you wanna dance, sing, or at least tap your foot. Music is an instant mood booster and can make those minutes fly by.

Another way to make it more fun is to exercise with a friend. There’s nothing like a good buddy to keep you motivated, make you laugh, and turn a workout into a hangout. And if you can’t meet in person, why not schedule a virtual workout date?

And finally, find activities you genuinely enjoy. Not everyone loves the gym, and that’s okay! Maybe you love dancing, hiking, rollerblading, or even playing a game of tag with your kids. The best kind of exercise is the one you look forward to doing, so don’t be afraid to get creative and find what feels right for you.

Start Small, Make It Fun! starting exercise doesn’t require it to be boring

Alright, let’s move on to staying motivated with some simple but powerful strategies. One of my personal favourites is setting mini-goals.

Instead of focusing on that one big, scary goal in the distance, break it down into bite-sized pieces. Maybe it’s committing to 10 minutes of movement three times a week. These mini-goals are not only more manageable, but they also give you that sweet, sweet sense of accomplishment when you achieve them. And who doesn’t love feeling like a winner?

And Celebrating those small achievements

this is so important, and yet so often overlooked!

We tend to focus only on the big milestones – like running a 5K, losing a certain amount of weight, or hitting a new personal record at the gym. But here’s the thing: those big milestones are made up of a lot of smaller steps. So, why not celebrate every step along the way?

Did you get up 10 minutes earlier to squeeze in a workout? High five yourself!

These small achievements build momentum and keep you feeling positive. The more you celebrate the small wins, the more you’ll feel motivated to keep going. And trust me, when you feel good about what you’re doing, it’s a lot easier to stay consistent.

Find Your Fitness Tribe, your supportive community.

Whether it’s an in-person group or an online community, surrounding yourself with people who have similar goals or interests can be a game-changer.

Lastly, let’s talk about consistency – because that’s really the name of the game here. Remember, it’s not about being perfect; it’s about showing up, day after day, even when you don’t feel like it.

Some days you’ll crush it, and other days you might feel like you barely made it. And guess what? That’s totally okay! Progress isn’t a straight line. It’s a rollercoaster, and sometimes you’re going to have dips. The important thing is to keep getting back on track, no matter what.

So, instead of beating yourself up when you miss a day or have an off week, remind yourself that every single effort counts, and it’s never too late to start again. Because you are not in a race against anyone else. You’re just building a healthier, happier version of you – one step at a time.

What I want you to take away from this is that you can become an exerciser, whatever that looks like for you, and you can start small, so small it feels silly to start there.

This is your path to a fitter you, you are creating a sustainable way to become an exerciser, one that you will enjoy so you continue to do it.

Exercise is about making you feel good, it’s supposed to be fun, so that you will want to go back to it time and time again, even with days when you don’t want to .