(with a scattering of Hobnobs)
When you’re getting started the big and most overwhelming question for a lot of us is 'where do I start?' Make sense? Absolutely not. Good, let’s crack on.
Every day in the clinic we see health and fitness at both ends of the spectrum (and everything in between). And one of the most common things we come across, especially when patients are coming back from an injury OR are trying to make lifestyle changes is people not knowing where to start. And because they don’t know where to start, they don’t. As we all know, if we don’t start we just stay stationary, eating biscuits (Hobnobs are our personal faves) and looking at that booty band an Instagram influencer once told you to buy. 99% of the time this isn’t really conducive to our desired lifestyle and it’s very unusual that this is the cure for any injury.
So where do we start? Great question.
This depends on your base. Your current pain level. Your current fitness level. Basically where you are currently sitting. And what your goal is.
Let's break it down into simple steps...
Make a plan.
If this is injury related, plan with your physio or healthcare professional. They should be able to give you a few key pointers on what you should be doing over the next few days/weeks etc (depending). This could be anything from complete rest, ice for 15 mins twice a day for the next three days, 3x10 mins spin on the bike over a 7 day period, etc etc.
It may mean taking you through a selection of exercises and building them into your routine. For example, 4 targeted exercises three times a week before you go for your morning walk or take your kids to school. Don’t overwhelm yourself by taking on 4 sets of 12 exercises a day. Experience tells us this ain't gonna work. Most people don’t have time or the energy to spend an hour a day doing strength work so you need to make it concise and specific, hence the importance of a plan.
Don’t bite off more than you can chew (unless it’s a Hobnob then swallow it whole).
Filter out the crap (find your ‘why?)
You want to get strong so you’re going to do heaps of squats. Why? Because they’re a popular functional movement endorsed by…well, pretty much everybody, but especially that aforementioned Instagram influencer who sold you her booty by selling you a band. But maybe for your goals you don’t actually need to do squats and you’re unknowingly wasting time when you could be doing a different exercise more specific to your requirements. This is where the plan and speaking to someone with knowledge comes in again.
Note: this doesn't mean we’re against squats, it’s just an example.
Do you want to get strong to feel healthy? Or strong to avoid those knee niggles when doing long trail runs? Or strong to avoid that lower back pain you so often get at work? You’re training for a 5km run race so why are you enduring masses of junk miles and doing 3hr runs? Your goal and reasons why will affect the specifics. Don’t waste your time with the irrelevant, the junk, ‘the crap’, especially if the ‘why’ holds no value to you.
Prioritise.
If the priority is shoulder rehab, then this is the priority. It’s that simple. The things that will enable this rehab should be at the top of the list. Then you can filter it down. If the priority is increasing bike volume, then this is the priority. Don’t fill up your free time with the stuff that isn’t at the top of your list if you can’t even fit in the important stuff.
Remember, have a Hobnob, filter out the crap and find your why and don’t bite off more than you can chew.
Progressive Overload.
It’s a simple concept that can be applied to everything. You start by eating one Hobnob a day and then gradually increase this as the week goes on (just kidding we don’t endorse this kind of behaviour). Manage your load. If your goal is to move more and get fitter and you’ve spent the last 6 months sitting on your deconditioned booty eating Hobnobs don’t suddenly start running, dancing and biking all day every day. It’s not sustainable and it’s not wise. Pick a few activities a week and build these up over time. If you’re undertaking a rehab programme, start simple or at your current base and progress when physically able and advised to do so.
Don’t run before you can walk.
Write it down.
Kinda sits with ‘make a plan’ but write down your week and how your activities will fit into it. Take into account your work life commitments and see where you are able to put in some exercise. Don’t cram too much in, make it realistic and filter out the crap. Basically take all of the above and write it down so you can see it for what it is and stay accountable.
Consistency.
We bang on about it all the time but there’s a reason for this. Getting fitter, being more robust, improving anything requires consistency. Hence why an efficient, progressive plan is important. YOU WILL NOT improve if you are not consistent. It’s as simple as that. If you can’t consistently fit the activity in, that's a sign it doesn’t work for you so change it. If you run before you can walk you will not be consistent.
Sometimes you will be rubbish.
And that’s ok. You will have days where you feel sore or you cut a session short or your body feels like it’s been trampled by a pack of wild horses (not sure why they have to be wild or if a group of horses can actually be classed as a pack but we’ll roll with it). Sometimes you will be tired, sometimes life will get in the way. You will get ill, your car will break down, you will need to take your kids to things without prior warning so you will have times where you simply can’t stick to the plan. Sometimes you will eat all of the Hobnobs and no matter how much you adore them, you will likely feel a twinge of regret. Or a sugar rush, or both.
As long as this is not your norm, this is not your consistent. It’s ok. Accept it, shake it off and crack on. If this becomes your consistent then you probably need to address some of the steps above (or buy a new car. Or sell your children. Or hide the Hobnobs).
This may all sound very complex but it isn’t. It's very basic and this stuff doesn't need to be overcomplicated. It may also seem somewhat Hobnob related (which it kinda is) and being completely honest we’re not sure how that came about.
Anyway - where to start when you’re getting started. At the beginning. Keep it simple.
Make a plan. Eat Hobnobs.
Filter out the crap (find your ‘why?) Eat Hobnobs.
Prioritise. Eat Hobnobs.
Progressive Overload. Eat Hobnobs.
Write it down. Eat Hobnobs.
Consistency. Eat Hobnobs.
Sometimes you will be rubbish. Eat Hobnobs.
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