How to start your journey of losing weight.

Table of contents

• Stretching before getting out of bed for healthy living.
• Incorporating movement on your day for healthy living.
• Finding joy in exercise for healthy living.
• 10 steps to get fit fast

Stretching before getting out of bed for healthy living.

Living an active lifestyle is all about infusing movement and vitality into every aspect of your daily routine. It’s It starts the minute you wake up in the morning, and roll over to check your phone. But what if you could start your day with a few stretches from the comfort of your bed, I’m not talking about gymnastics but rather simple movements, such as reaching for the sky, touching your toes, and twisting gently from side to side. This simple act would help you to start living an active lifestyle by waking up your muscles, getting your blood flowing, and setting the tone for an active day ahead. Simple yet effective. 

I usually start my day with a Yin Yoga routine from the comfort of my bed it. This simple habit gives the body and mind energy and balance for whatever the day might bring.

Yin yoga is a slow-paced style of yoga that focuses on deep stretching and relaxation. Poses are usually seated or reclined, focusing on your breathing and typically held for 2-5 min durations. Yin yoga helps to balance the body and promote overall well-being by helping to releasing tension and improving flexibility over time.

I usually practice Yin Yoga in the morning for 15 minutes, and right before bed time for about 45 min to decompress and sleep better, as it targets the deep connective tissues rather than the muscles. That’s why is so easy to practice. Here are two of my favorite Yin Yoga routines and how I practice it:

Yin Yoga for day time: energy flow routine. 🧘‍♀️

I Hold each pose for 2 minutes while focusing on my breath 

1. Reclined twist (right)
2. Reclined twist (left)
3. Reclined butterfly 
4. Dragonfly 
5. Cow pose
6. Child’s pose
7. Savasana 

Yin Yoga for Night time: Deep relaxation routine. 🧘‍♀️

I Hold each pose for 3 minutes while focusing on my breath 

1. Easy pose
2. Cobbler pose
3. Seated twist (right)
4. Seated twist (left)
5. Seated forward fold 
6. Sphinx pose
7. Sleeping swan (right)
8. Sleeping swan (left)
9. Child’s pose
10. Knee to chest (right)
11. Knee to chest (left)
12. Legs up
13. Baby pose 
14. Savasana

Incorporating movement on your day for healthy living.

Living an active lifestyle requires a mindset that keeps you moving. It’s not just about physical activity or commitments like an exercise plan to get fit. It’s also about doing things with intention and mindfulness. You constantly need to look for opportunities to incorporate movement on your daily tasks. Think about applying Newton’s law of motion on your daily tasks “An object at rest remains at rest, and an object in motion remains in motion…” so start moving!

For me this habit started in my childhood, when I will questioned my parents for making us take the stairs instead of the elevator, or when we went walking for Sunday’s brunch instead of driving. Little did I know back then. And I actually ignored this valuable lesson as a young adult, until I realized during my late 20´s, that an active lifestyle is more than going to the gym. 

Today, I continue incorporating movement on everything I do. I have successfully lived and maintained and active lifestyle for over a decade now. I have incorporated my family’s lessons, read books, talked to experts, wise friends but most of, I have traded bad habits for good ones. I started with very basic things, and slowly incorporated gradual changes to live an active lifestyle that prioritizes movement. Here is part of my list: 

• If it is less than 5 floors, I skip the elevator and take the stairs.
• If less than a mile, I Walk. 
• I use an electric standing desk and spend 1 hour standing for every 2 hours of sitting. 
• I take a walking meeting when appropriate. 
• I have (unsuccessfully) tried gardening, maybe you can do better…
• I Hand wash my car on Sundays.
• I clean the house once a week.
• I Walk my dog everyday twice.
• I walk to have Sunday brunch.

Finding joy in exercise for healthy living.

As an adult women on my 30s, I try to exercise on a daily basis, perhaps I go above the recommended amount of exercise, but working out makes me feel good in and out.

I have also noticed how my body’s needs have changed, and I have been adjusting my routines accordingly. In my 20s, I started focusing on incorporating fitness and healthy habits, and my body was more receptive.

In my 30’s I have been prioritizing strength training to maintain muscle mass and bone density. My goal is to be in the best shape of my life when I reach forty.

I have been training on a daily basis for the past 10 years, I have experimented with different classes and routines, and I have stick to what I enjoy and discarded the rest.

I have been able to be consistent, by incorporating on my practice what I like best. My best piece of advice is if you want to create the habit of working out on a daily basis, start by experimenting with different options, learn what you like best and discard the rest.

I also have been incorporating a variety of exercises into my routine with the goal of engaging different muscle groups but most of all to prevent boredom. The key to exercising is to have fun, if you are not enjoying your practice, you better find a different routine, group class or training app. Otherwise you won’t stick to your plan for the long term. Having fun keeps you engaged.

In addition, I always stretch before my workouts to warm up and to prevent injury. I truly believe it is important to prepare your body for movement. I do a mix of light cardio, and dynamic stretches for 5 minutes.

After my workouts, I enjoy cooling down by stretching again. This is extremely effective to reduce muscle soreness, believe me, it makes a difference the next day. I notice when I don’t stench, so I seldom skip it.

Here is my most frequent work out routine, as I try to alternate certain classes depending on my schedule and availability.

SUN: brisk walk for 1 hour, stretch (5 min)

MON: stretch (5 min), barre class (45 min), zumba (30 min), stretch (5 min)

TUE: stretch (5 min), full body strength training (1hr), deep stretch (20 min)

WED: stretch (5 min), pilates (1hr), stretch (5 min)

THU: stretch (5 min), HIIT class (45 min), stretch (5 min)

FRI: stretch (5 min), power yoga (60 min)

SAT: day off.

If you are new to working out, and the plan above sounds overwhelming, or you have no idea where to start, Keep reading. I was also a beginner fitness practitioner 10 years ago, and now I feel more like a fitness enthusiast with a decent level of fitness.

I have put together a guide in how to get fit for beginners. This 10 step process is based on what I have done, and what has worked for me on my fitness journey. I started working out over a decade ago and went from beginner to experienced by doing the following:

10 steps to get fit fast 💪 

1. Have a clear objective

It is usually something as simple as fitting back into your jeans, or getting on your best shape for a special occasion, you name it…

2. Set a realistic and measurable fitness goal

You will have to drop x pounds by the summer in order to fit back into those jeans; or get your arms toned by spring to rock that dress. You get the idea…

3. Understand your limitations and adjust your goal accordingly

If you had a recent leg injury don’t force the recovering muscle. If you are taking medications that might cause weight gain, talk to your doctor about your options and revise your goal. If you have a hormonal imbalance make sure you treat it first.

4. Find an exercise plan that makes you happy

The most important thing is to do what you like. If you hate gyms then train outdoors in a park. If you have no idea of where to start, then join a fitness club so you can learn from group classes and personal trainers. If you prefer digital trainings, do so. There are many options to get you motivated. Basically you will have to choose the training plan or exercises that works for you, if you are still feeling confused, try multiple options and see what happens, your body will tell you, there is no right or wrong fitness practice. Here is a list of options:

• Cardio exercise

the simplest way to start getting active is to go out and do it! start with a brisk walk, a bike ride, or try running, it’s free. If you prefer indoor training, activities such as running on a treadmill, rowing, cycling and/or dancing can get you moving.

• Balance training and flexibility

Pilates, mobility stretches, and/or yoga strengthen muscles, maintain range of motion, and prevent injury. You can practice it on your own, take a private lesson in a studio, or a group class for social interaction.

• Calisthenics, Primal fitness

Anything from squats, bends, lunges, sit-ups, pushups, pull-ups, twists, hinges, to knee mobility stretches. You use your own body weight, there is no need for gym equipment. You can follow functional trainers on YouTube to get free training routines.

• Strength training

Resistance training and weightlifting. Requires gym equipment and a personal trainer to correct your form.

• HIIT

High-intensity interval training is very effective for weight loss, you will need a personal trainer or a group class with the right equipment.

• Boot camp

High-intensity circuits that combine aerobic and resistance exercises.

5. Commit to your fitness goal

If you want results you need to sweat it. Following a routine, exercising schedule, or consistent workout plan for the first month will help you to maintain the habit in the long term. Here is a weekly training plan that I used to do a while ago, it is suited for a beginner:

• Monday: 45 min Pilates class
• Tuesday: dance class or Rest day.
• Wednesday: strength training 
• Thursday: Rest day.
• Friday: HIIT
• Saturday: 30-min bike ride or rest day 
• Sunday: 45 min brisk walk..

6. Hydrate before, during and after physical activity

Drink water during the day, also other natural drinks like coconut water, lemon water, green tea, electrolytes, etc. are great options to help you stay hydrated. If you are loosing more fluids than you are drinking, you might be dehydrated. Signs of dehydration include:

• feeling thirsty
• dark yellow, strong-smelling pee
• peeing less often than usual
• feeling dizzy or lightheaded
• feeling tired
• a dry mouth, lips and tongue
• Headache

👉For your convenience, here are the Amazon links to see my favorite low calorie drinks, as to stay hydrated before, during and after exercising:

• Before exercising: Matcha Green Tea Powder from Japan, click here
• During my workout: liquid IV, click here
• To recover: Amino Complex fof Lean Muscle Mass and Energy, click here

7. Follow a nutrition plan that supports your fitness goal

If you want to drop fat without loosing muscle you should drink a gallon of water per day, limit sugar and sodium intake, consume lean protein, unprocessed carbs, fruits, vegetables and whole grains, along with low calorie condiments (ditch dressings and sauces) 

You also need to focus on fueling your body with the right nutrition before, during and after exercise. Aim for a balance of carbohydrates and protein to provide energy and support muscle recovery.

Start paying attention to your BMI, your calories and your specific dietary restrictions, for example If you are gluten or lactose intolerant make sure you avoid inflammatory foods. 

👉If you want to learn about my fat burning meal plan, click here to read my blog post on natural, active, zen foods for weight loss.

8. Wear proper gear to prevent injuries, boost performance and recovery 

Moisture wicking clothes, comfortable shoes and socks can positively impact your performance and enjoyment. In addition, being prepared with a gym towel, a leak proof water bottle, your own yoga mat and Pilates socks can add a special touch to your routine. Here are my favorite brands to work out, they offer affordable, functional and great quality products. Check out the Amazon links:

• For yoga: yoga socks, yoga gloves, yoga mats, yoga blocks, etc. Click here
• For Pilates: click here
• High-waisted leggings, click here
• cycling shoes: click here

👉 If you really want to go over the top use essential oils, after your workout, click here to discover my aromatherapy tips.

9. consider taking dietary supplements for optimal results

Supplements can also play a role in supporting an active lifestyle, I started taking multivitamins with omega-3 fatty acids on my 20s. In my 30s I have incorporated vitamin D and calcium to support bone health, and most recently collagen for joint support. These have been recommended by my doctor, but your needs might be different.

Here are my top 3 choices for joint supplements, check out the Amazon links:

• Unflavored Collagen Powder, click here
• Fast Absorbing Liquid Bone health support, click Fast
• Liquid, Healthy Bones support, click here

Depending on individual needs, you might benefit from taking protein, collagen or joint supplements after your workout. Ideally you use high quality, non synthetic products only.

10. Have patience, results take time and effort

Your fitness transformation is a process that depends on many factors. Stay focused and keep making progress towards your goal. Don’t get discouraged, be positive and disciplined. 

And since physical activity helps to increase oxygen and blood flow, releasing endorphins “the ‘feel-good hormone” have fun and enjoy!

How long will it take to get in shape? 

Fitness results vary depending on many individual factors such as age, fitness level, health conditions, previous injuries, exercise plan, diet and sleep habits. Assuming you are following all the steps above correctly, it is safe to estimate the time it would take a beginner to start seeing results as follows:

Estimate based on training plan:

• Cardio, balance and flexibility: 12 weeks 
• Calisthenics, strength training and high intensity training: 8 weeks

Please note the CDC recommendations say to aim for at least 150 minutes of moderate-intensity aerobic activity per week, or 75 minutes of vigorous-intensity aerobic activity per week. So you can adjust accordingly, and take an extra day off.

They also recommend to include strength training twice a week on your training schedule. And flexibility and Balance exercises as part of your routine to improve mobility and reduce the risk of injury. These are my favorite types of exercises.

It’s important to note that individual fitness levels, health conditions, and personal goals may influence the specific exercise and nutrition plan for each person. Consult with a certified fitness professional to tailor an exercise program that suits your needs and abilities. Additionally, listen to your body and adjust your routine as necessary to ensure safety and enjoyment. Everyone is different.

Don’t forget that Living an active lifestyle is about finding joy in movement and prioritizing your health and well-being.