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Getting Back To Fitness in a Few Simple Steps

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Getting Back To Fitness in a Few Simple Steps

Maybe you’re wrapping up the holidays or you’ve been on an extended vacation with family. Whatever the reason, your fitness routine has been non-existent lately and you’ve made up your mind: it’s time to get back on track.

Returning to the gym after a long break can be overwhelming. Cooper Fitness Center Professional Fitness Trainer Melissa Stansell makes getting back in the fitness game a breeze with tips on how to get started and keep it up. She even provides a quick at-home workout to get your heart pumping. 

1. Choose Something You Enjoy 

When it comes to getting back to the gym, the first and most important thing is to begin with an exercise you enjoy.

“It takes discipline and preparation to get yourself to the gym, so make it something you will actually look forward to doing,” explains Stansell. 

Exercises can include walking around the outdoor track with a friend, doing a circuit in the weight room, taking your favorite group exercise class or even swimming laps in the pool. 

2. Get Moving

Whatever you decide, it’s important to find something that gets you moving and allows you to build discipline and routine first.  

“Over time, it will be important to balance out your week with a good blend of resistance training, cardiovascular exercise and mind/body regeneration,” explains Stansell. “But to start, it’s just about getting you moving.” 

3. Keep It Simple

You want toned arms and a stronger core, but when choosing what to focus on, the key is to keep it simple.

“Think about what you ask of your body on a daily basis and re-create that in the weight room,” says Stansell. 

If your job requires a lot of upper body strength or you find yourself bending down to pick up your kids frequently, try adding load or resistance to those familiar patterns.  

Below is a sample workout to help you get started. The following plan will help keep your primary movers (legs and arms) strong and your body well stabilized: 

2-3 Sets, 15 Reps each

  • Kettlebell goblet squat (squat while holding kettlebell at chest level)
  • Push-ups 
  • Band row 
  • Stability ball hamstring curl 
  • Plank (30 seconds)

Personal Training 

If finding the energy to get to the gym is tough for you, consider hiring a professional fitness trainer.

“The education and assistance you receive from a trainer is extremely beneficial in developing a program designed specifically for you,” says Stansell. 

By assessing your needs and limitations, personal trainers can help you achieve better quality of movement and develop safe and effective exercises to meet your goals. Not to mention, they provide accountability.

“Having a predetermined training time holds a lot of weight for people who are starting their exercise journey or maybe have a hard time being consistent with it,” explains Stansell. “Knowing someone else is relying on you to show up can be the boost you need to get going.”

Small Group Training (SGT) is also an ideal fit for people who enjoy working out in a group setting, but also enjoy the instruction of a trainer. SGT classes create not only an engaging exercise environment, but the participants hold each other accountable.  

Create a Schedule

It’s easy to set goals for yourself, but how do you ensure you follow through and make your new exercise routine part of your lifestyle?

“It’s simple,” says Stansell. “Make it an appointment, just like you would any other important task of the day.”

Even if you only have time for a 10-minute walk or 20 push-ups while watching your favorite show, Stansell says try to start adopting a lifestyle of activity and exercise.  

“Every day is not going to be a success; accept that,” explains Stansell. “No matter what, always stay the course and continue to move in the right direction. Remember, one discipline is normally followed by many others, so get the ball rolling and watch how your life can change in the most positive way.”

For more information about personal training, visit or call 972.233.4832.