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Getting Started On Your Journey

Goal setting, building a strong routine and staying motivated

Nikki KimbroughGold’s Gym Fitness Institute Member

and Fitness Expert

Today’s Agenda

• Setting Realistic Goals

• Understanding Your Body

• Body Types and Exercises

• Meeting with a Fitness Professional

• Learning Your Way Around the Gym

• Beginner Workouts and Examples

• Rewarding Yourself

• Nutrition Tips

Setting Realistic Goals

• Always start with a realistic goal in mind– Set a goal that is SMART: specific, measurable,

attainable, relevant and time bound

– Examples:

• Walk for 15 minutes three times a week after work

• Add a serving each of fruits and vegetables at dinner time 2 times a week

• Ask yourself why do you want to lose weight or make changes

• Decide on what steps you are going to take to reach your goals

– Hang a favorite outfit out, like that dress you’ve been dying to get into or even your favorite quote where you can see it every day. This will remind you of your goals and help you to stay motivated!

• Make an appointment with yourself

Understanding Your Body

• Understand your body’s unique weight loss factors before you put yourself on a fitness plan

• Here are some things to consider : – Medical conditions: High Blood Pressure, Cholesterol, Diabetes

etc.

– Family history of disease or illnesses

– Level of past physical fitness activity

– Fitness activities you like to do

• Know your body and your body type

• Remember everyone’s body is different– You may get frustrated because your best friend can eat all

he/she wants and you just look at a chocolate bar and you can feel the weight on your hips. It all boils down to body types, your personal metabolism and your past activity

Meeting with a Fitness Professional

• You don’t have to go it alone– Meet with a personal trainer: The trainer will assess your

body, listen and discuss your short and long term goals and then show you and/or design a workout specifically for you and your goals.

• Your personal guide to the gym:

– Machines

– Cardio

– Group Exercise Classes

• Objective 3rd Party – Since your personal trainer will most likely not be

someone who you know “personally” they are great resources to “realistically” set and manage expectations for each workout, but also how to optimize a session to target different muscle groups.

Learning Your Way Around the Gym: Treadmill

• The treadmill is the easiest and most natural machine for beginners. Beyond ease-of-use, the Treadmill is designed to provide a low-impact workout that can help to reduce injuries associated with walking and running outdoors

• Mixing walking and running is a great way to get your heart rate up while priming your body for distance and speed

Learning Your Way Around the Gym: Elliptical

• Elliptical machines are a great alternative to the treadmill to start on a low impact cardiovascular workout.

– 'Low-impact' means practically NO risk of injuring the back, knees, ankles, or other joints during a workout on an elliptical unit. So, if you're at high risk of such injuries, this may be the perfect machine for you to train on!

• Elliptical equipment DOES work both upper and lower body simultaneously. Through consistent training on an elliptical, the heart muscle is strengthened. Thereby, the risk of heart attack, heart disease, or stroke is highly reduced.

Learning Your Way Around the Gym: Recumbent Bike

• Recumbent bikes are perfect for people who are looking to burn fat and calories and improve their aerobic fitness while taking a break from traditional cardio workouts.

• Recumbent bikes are easy on the lower back (lumbar spine) and encourages better spinal posture while working out, this is a good exercise to utilize on an “off "day of cardio

• Recumbent bikes also allow you to add upper body weights to your routine if you want to increase your exercise level. The bikes also offer a range of routines from easy workouts on a flat slope to the more challenging and grueling uphill workout

Learning Your Way Around the Gym: Stepper

• Exercise Steppers are another great alternative for cardiovascular work in the gym. Steppers are a great way to increase your aerobic capacity to make daily physical activities easier to accomplish.

• Stair steppers are great for calorie-burning benefits and can lead to leaner and more toned muscles. The glutes, hamstrings, quads, calves and hips are all worked. Your core muscles are also utilized to help stabilize your body.

Learning Your Way Around the Gym: Rowing Machine

• The Rowing machine is a frequently under-used machine in the gym. These machines are a full body workout and work a large group of muscles every time you use it.

• Total Toning Workout: Rowing machines work the following body parts: thighs, hips, torso, forearms, triceps and shoulders. While exercising on a rowing machine, a significant amount of resistance is placed on the upper body muscles.

• Another great benefit of the rowing machine is that it helps to strengthen the core or abdominal muscles.

Sample Weekly Beginner Workout: Day 1

Day 1: • Cardio and Basics:

– Warm up: Jog, brisk walk for 8 min.

– Treadmill runs:

• 1 min jog - 1 min walk









• Rest 3 to 5 minutes

Sample Weekly Beginner Workout: Day 1 (cont.)

• Jumping Jacks x 10

• Basic Squat x 10

• Mountain climbers x 10 each leg

• Stationary Lunges x 10 each leg

• Pushups x 10 count

• Back hypers x 10

• Basic crunch x 10

• Rest 1 minute and repeat 2 to 3 times


• Choice of cardio machine either elliptical or treadmill for 30 minutes

• Abs circuit:

– Crunches: 6 sets of 10 – 12

– Bicycles: 6 sets of 10 - 12

– Planks: 3 sets of hold 15 to 30 sec

– Back hypers: 3 sets of 10-12

Sample Weekly Beginner Workout: Day 3• Warm up: Jog, brisk walk for 8 min

• Treadmill Ramp Intervals: Total 30 minutes

– Start with treadmill at 0.0 incline, 3.0 to 4.0 speed (speed you can briskly walk without running)

• Every minute, raise the incline up. Example, 1.0, 2.0, 3.0. Until you get all the way to 15

• Once you get to 15, every minute, you take the incline down. Example, 15.0, 14.0, 13.0

• Rest 2 to 5 min

• Strength training: Crazy 8’s; 4:00 min rounds

– Jumping Jacks x 8

– Burpees x 8

– Pushups x 8

– Squat jumps x 8

– Do 8 reps of each exercise in this circuit order and repeat until you get to 4 min.

– Rest 1 min then repeat (2 in all)


• Choice of cardio machine either elliptical or treadmill for 30 minutes

• Abs circuit:

– Crunches: 6 sets of 10 – 12

– Bicycles: 6 sets of 10 - 12

– Planks: 3 sets of hold 15 to 30 sec

– Back hypers: 3 sets of 10-12


• Warm up: Jog, brisk walk for 8 min

• Total body weight circuit: – Step ups on bench x 10

– Squat to push press x 10

– Leg extension machine x 10

– Stationary lunges w/bicep curl x 10 each leg

– Push-ups x 10

– Hamstring curl machine x 10

– Seated row machine x 10

– Rest 1 min repeat (2 times in all)

Sample Weekly Beginner Workout: Day 6• Warm up: Jog, brisk walk for 8 min

• Treadmill Ramp Intervals: Total 30 minutes

– Start with treadmill at 0.0 incline, 3.0 to 4.0 speed (speed you can briskly walk without running)

• Every minute, raise the incline up. Example, 1.0, 2.0, 3.0. Until you get all the way to 15

• Once you get to 15, every minute, you take the incline down. Example, 15.0, 14.0, 13.0

• Rest 2 to 5 min

• Strength training: Crazy 8’s; 4:00 min rounds

– Jumping Jacks x 8

– Burpees x 8

– Pushups x 8

– Squat jumps x 8

– Do 8 reps of each exercise in this circuit order and repeat until you get to 4 min.

– Rest 1 min then repeat (2 in all)

Kettlebell Workout

http://www.goldsgym.com/healthy/newsletter/2010-12/saved-by-the-kettlebell.php



Be Prepared & Have the Essentials

• Proper workout shoes

- Supportive running shoes or a cross-trainer shoe. Your nearest athletic store will help find the best shoe and fit for you.

• Breathable clothing

- Breathable, comfortable, functional clothing, such as shorts, tank tops and short sleeve shirts are essential. For women, make sure you have a great supportive sports bra. Good socks are always great to help prevent blisters and contain moisture.

Be Prepared & Have the Essentials (cont.)

• Eat at least 30 minutes to an hour before working out

- To get the most effective workout, make sure you eat. Food is your fuel to get through your workout. Having complex carbohydrates in your system for energy, protein for strength will help build those lean muscles and jump start your metabolism.

• HYDRATE! – Drinking water during a workout is key.

Once the body becomes dehydrated during a workout, you immediately become fatigued. Water will also help to prevent cramps, and stay hydrated as you are sweating through your workout.

Be Prepared & Have the Essentials (cont.)

• Check out the resources and amenities at Gold’s Gym– Some standard amenities include:

• Group Fitness and Cycle classes • On-site Child Care• Personal Training • Full Shower and Locker Facilities • Full Size Swimming Pools• Basketball Courts• Cardio Cinemas• Class studios (main studio, mind

and body studio, cycle studio) • Pro-shop

• Make sure you have your iPod/music to listen to – For extra motivation, have your

workout playlist queued up to get you through your cardio sessions and workouts

Rewarding Yourself

– Get a new workout outfit

– Download new workout songs off of iTunes

– Treat yourself to a special dinner or glass of wine

– Continue to raise the bar

Reward yourself when you reach a goal, you deserve it!

Nutrition Tips

• Start adding healthier foods into your daily nutrition and slowly start taking away some of the unhealthy foods you eat every day. It’s not about food deprivation it’s about getting excited about nutrition by adding in specific healthy foods everyday.

• A healthy lifestyle is made up of a few key components: – Nutrition

– Diet

– Training

– Exercise

– Commitment

Sample Healthy Breakfast Options

• Breakfast– Choice of fruit with 1-2 tablespoons of peanut

butter

• Protein shake blended with fresh spinach and 1 cup frozen mix berries (1 scoop of protein)

• 1 scoop of protein mixed with Almond Milk in a 12 oz shaker cup

– Egg white omelet with vegetables (peppers, onions, spinach, broccoli, mushrooms)

– Whole grain cereal with skim milk or almond or rice milk

• Cheerios, Honey Nut Cheerios, Kashi Honey Puffs, Honey Nut O’s

Sample Healthy Lunch and Dinner Options

• Lunch– Dark leafy greens with 5 oz. chicken breast, fish or

turkey and 2 tablespoons low fat salad dressing or oil and vinegar and 1 slice whole grain bread

– 5 oz. grilled chicken 1 piece fruit 1 cup mixed vegetables (carrots, celery, broccoli, peppers)

• Dinner– 4 to 6 ounces of grilled chicken or fish, with 1 cup of

green vegetables, 1 cup of brown rice and 1 cup of chopped fresh pineapple or berries for dessert

– Tuna steak (grilled) 4 roasted potatoes with skins and 1 cup steamed vegetables (broccoli, cabbage, carrots)

– Teriyaki chicken (4-6 oz. chicken breast, quarter cup of teriyaki sauce from health food store), 2 cups fresh steamed vegetables or 1 cup brown rice

Sample Healthy Snack Options

• Mid Morning Snack– 1 cup of oatmeal sweetened with cinnamon and truvia or

aquave with fruit

– Protein bar (Kashi, Special K, Nature Valley)

• Mid Afternoon Snack– 2 boiled eggs and fruit

– Greek yogurt and fruit

– Sliced kiwi fruit (1 c.) with low-fat vanilla yogurt (1/2 c.)

• Post Dinner Snack – 1 cup of decaf tea or herbal tea

– Apple slices, celery and 3 tablespoons of peanut butter

– Sliced vegetables (carrots, celery, peppers, radishes) with balsamic vinaigrette dressing

How to Navigate a Menu

• Always choose whole grain breads, pastas, and grains instead of white bread, pasta, or pastries.

• Key words to look for: Grilled, poached, steamed, or stir-fried instead of deep fried foods, baked, beer battered etc.

• Substitute a side of extra vegetables, brown rice, or a baked sweet potato instead of white potatoes and rice.

• Watch the condiments—dressings can turn any dish into a calorie-fest . Always ask for dressing on the side or opt out of dressing completely and choose a healthy fat such as mashed avocado with balsamic vinegar instead.

• Start your meal off with a bowl of fruit, broth-based soup, or a green salad.

• Drinking Calories—a glass of soda is not only full of sugar, but packs a whopping dose of unnecessary calories as well. Moreover, limit your alcohol intake, which can in turn increase your appetite and cause you to turn to unhealthy fare.

Question and Answer Session

Thank you for attending!

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