That’s advice from my cousin about beginning a new diet and workout routine.

I’m not in shape and I hate working out in public – or rather, I hate when I can’t keep up and other people can see.  But that’s what happens when you’re a beginner and it’s ok.  You have to start somewhere, what’s important is that you start, right?

So last week I attempted to run Prospect Park, now I knew there was no way in hell I was going to run the whole thing – besides being out of shape I have shin splints – but anyway I started running and then I was out of breath, so I walked a bit.  When I caught my breath I ran again until my shins hurt.  Then I walked.  And although I hated the thought of all these strangers watching me stop and go, I did it anyway and felt really proud of myself at the end.

So whatever it is that you’re trying to do, be it starting a new routine, getting back on the wagon or changing your diet, just start and be ok with being a beginner.

Good luck and tell us how you’re doing.

peace,
e.

Times are tough, and some of us may be wondering if we can afford to keep our gym memberships.  However, we know that staying active is one really good way to deal with stress. (Remember, if you do the math, a monthly membership can be cheaper per day than a latte!)  A lot of gyms are lowering rates or offering deals, so be sure to ask at yours.  In any case, I thought I would put together a list of my favorite cheap/free yoga and Pilates resources to share with all of you.  These are a good way to get started if you’ve always wanted to try, and a good way to keep your routine interesting if the elliptical just isn’t doing it for you, or if you really have to give up the membership.  Please don’t consider this an exhaustive list. These are just things I’ve found and tend to like.  I’m sure there are others out there.  You should also not be afraid to check out your local yoga or Pilates studio to get some consultation from professionals. Many studios offer deals, especially now.

Yoga Today
Free 60 minute yoga classes daily, streamed through the website. There are different teachers, each with a different style. Some teachers and classes are more intense than others. You can search classes by level, and if you don’t know what you’re doing, the video and the clear explanations are great.

YogaMazing video podcast
These podcasts are short (15-30 minutes) and a really good introduction to various poses.  Chaz, the instructor, takes a lot of viewer feedback into consideration when he’s putting classes together.  Each week has a theme (yoga for runners, yoga for stress, etc) and a class can be a quick way to fit a workout in if you’re pressed for time.  Sometimes I do a couple episodes together, too.  If you go for this, you should beware of Chaz’s ridiculous puns. (Who knew there were so many possibilities for joking during a yoga class?)

Yoga to the People
Yoga to the People is a donation-based studio in the East Village. There is also a location in Berkeley, CA. If you’re nearby, definitely check out a class. YTTP also has a podcast available through iTunes that I love. It’s a 60-minute Vinyasa class, so be prepared to work hard. The podcasts are audio only, so if you’re a beginner and/or learn better visually, they might be a little tough to follow.

Pilates on Fifth
I just found the Pilates on Fifth podcast through iTunes the other day (are you seeing a trend here?) and I really like it.  There are short (2-3 minute) video clips that go over specific exercises, as well as longer (10 minute) sequences that work a particular muscle group.  I also found a 30-minute mat workout that left me feeling my core for the rest of the day.  I’ve never visited the studio, but according to the website, classes are available in packs.  It’s a little pricey (at least for me), but it could be a good option if you want to try it out with the help of a professional.

Time Warner On Demand
I don’t have cable, but someone was telling me the other day that Time Warner has all kinds of free exercise classes free On Demand. You can get your cable and your gym membership at the same time!

I’m always on the lookout for ways to exercise cheaply and keep things interesting, so if you have some ideas, feel free to post them!

Like many people who keep New Year’s resolutions, I am working toward exercising more and taking charge of my health. In honor of my fresh start, I dusted off my gym membership card, put on my exercise gear and headed out as the sun rose to “get physical.” After exercising, I felt energized and ready for the day. I forgot how good it feels to exercise.

Here are some of the benefits of regular exercise:

• Helps you manage your weight & builds/maintains healthy bones, joints and muscles
• Improves your mood
• Increases  your energy & can put back the spark in your sex life
• Combats chronic diseases & reduces the risk of developing diabetes, high blood pressure and some cancers
• Reduces stress, depression and anxiety
• Promotes better sleep
• Increases the good cholesterol (HDL) while decreasing bad cholesterol (LDL)

(references: MayoClinic.com; Georgia State University, Department of Kinesiology and Health)

Tips for beginning an exercise routine or getting back into working out again:

1. Start slow! If you haven’t run in a few months, don’t try to run 5 miles at the fastest pace on a treadmill Day 1. Work up to your fitness goals so that you don’t overkill your body or put it in shock. You don’t want to injure yourself.
2. Stretch! When I’m in a time crunch, I only stretch after I exercise, but many fitness experts recommend stretching before AND after exercising to better prepare your body for activity. It also helps make muscles leaner.
3. Take it easy with the weights. If strength training or weight lifting is going to be part of your exercise regime, don’t start lifting 50lbs right away. When working with weights or weight machines, safety is key. It is easy to get hurt if you underestimate your limits or don’t know how to properly use a machine.
4. Get a personal trainer. This can be an expensive tip but if you can afford it, try it out. Personal trainers can not only teach you how to do certain exercises and how to correctly operate machines but they can cater the exercises for your body and fitness goals.  (You can get one for free at the YMCA)
5. Bring variety and FUN into fitness! Work out with your iPod, make an exercise playlist to keep you energized or bring a friend with you every now and then. Walking on a treadmill every time you exercise gets really boring very quickly. Work out outside of the gym once in a while. Go swimming, hiking, dancing (at a party or take a beginners dance class), play basketball, run around with your kids or young family members. I’ve learned that if you’re not having fun with it, the motivation will fade faster than you can say quadriceps.
6. Spoil yourself! If you reach one of your goals, reward yourself. Do something you love but have been putting off for whatever reason, buy something for yourself, get a massage, treat yourself to a day of relaxation, come up with little (or big) ways to keep yourself motivated and excited about your goals.

Rox

I used to hate gym class. I lacked any athletic ability and always felt self-conscious during all team activities. I hated to sweat and I was the girl who used to kick the soccer ball into the wrong goal. (Yes, it’s true). It wasn’t until college that I started to think about fitness and trying to get healthy. I’ve always had a tenuous relationship with my body—I felt awkward and uncoordinated and didn’t think there was anything I could do about it. When I was studying abroad in Spain my junior year of college, some new friends encouraged me to go running with them to explore our neighborhood. I hated running and figured I would rather die. I could only last about 15 minutes and cursed them the entire time. Plus, Spanish women don’t typically run outside, so we got a lot of weird looks from the locals. But my friends wouldn’t let me give up. They kept inviting me to come and we kept running and exploring the city together. One of them even told me, “If you keep this up, you’ll eventually love it and get addicted.” I thought she was crazy.

I ran my first marathon in New York City in 2006. Yes, that’s right—from fearing gym class and hating running to a marathon. Getting to the starting line on Staten Island was certainly a process. If you asked me five years ago if I thought I could do it, I would’ve laughed at you. But we all have to start somewhere. A marathon might not be everyone’s goal, but it is possible to include fitness into our busy lives. What follows are the five tips that got me from couch potato to marathoner. (Keep in mind, I am not a coach, a trainer, or a doctor, and if you are going to start exercising, speak to a professional first).

Start small.
When I first started running, I could go for about 15 minutes. At first, I felt bad that I couldn’t keep up with my friends, but then I realized that I had to start at the beginning. I began adding 5 minutes each time I went running, until I could run comfortably for 45 minutes. Yes, I was slow (more on that later), but it didn’t matter. My point is—starting an exercise routine in itself may seem like a huge, daunting task, but if you break it down into little pieces, you can get it done. Take the stairs instead of the elevator, get off the subway one stop earlier, park your car far away from the door, etc. Add 5 minutes to your workout each time. Start small and keep adding on. You’ll get where you want to be.

Get support.
Exercising is a lot easier with support. Find a friend, join a gym, go to a class, become part of a team, or find a cause for which you are passionate. I never would have been able to finish my marathon if I didn’t have a great team cheering me on or pace group members who wouldn’t let me give up when I hit my wall. Furthermore, we recognized that we were all there to raise money for a cause in which we all believed. The shared mission was a powerful motivator. You don’t have to run a marathon to do something positive for yourself and for humanity. Try a walk, a short run, or a bike ride for charity. Both your body and your soul will benefit.

Mix it up.
Who wants to run on the treadmill at the gym every day? Not me. When starting a new exercise plan, try to include several different activities. Walk one day, swim another, bike, run, try strength training, or take a dance class. This variety prevents injury—it’s important to use different muscles and have a chance for recovery—and boredom. Believe me, you’re much more likely to stick to something if you can look forward to it and it doesn’t feel like a chore. I love my weekly yoga classes because they allow for different movement and breathing, plus a great chance to exercise without the stressing my joints like I do when I run.

Remember to rest.
Time off is a vital part of any exercise routine. When I was training for the marathon, my coaches couldn’t emphasize that to us enough. Take a day off to recover during the week, and don’t feel guilty about it. If you build rest into your schedule, you won’t feel bad about not working out like a maniac every day. Be patient with yourself and listen to your body.

Run your own race.
If you take one thing away from this article, I hope it is to run your own race. (I mean that literally and figuratively, since I realize running may not be your activity of choice, but you’ll see my point). As a slow runner, and indeed one of the slowest members of my team, I was often anxious about pacing and feeling that my performance would be diminished by other teammates’ speedy showings out on the course. Many of them set their sights on qualifying for the Boston marathon or logging a personal best at every race. (Just so you know, to qualify for Boston in my age group, I would need to run a 3:40 marathon).

Luckily for me, I had amazing teammates and friends who reminded me that I don’t need to compare myself to the fastest teammates. I am never going to run a 3:40 marathon, or even a 4-hour one, for that matter. My body is not built for it. I and other “slow” runners would never get out on the course (or on the field, or to the gym) if we constantly compared ourselves to others’. What we do is also extraordinary, and so is what you do to take care of yourself. In a lot of ways, it’s harder for the “slower” or “unathletic” folks to get out there and do it. For many of us, we’ve come a long way to get where we are. (Remember when I hated running and couldn’t last 15 minutes?)

We need to run our own races, not anyone else’s.

There you have it—5 small steps you can take to incorporate fitness into your life. Exercise is supposed to make you feel good. It’s not about guilt when you don’t do it, or about not being able to meet a certain goal right away. Start small, be kind to yourself, and find people who will support you, and you will get where you want to be. Good luck!