Getting Started

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So far I’ve gone on and on about the importance of exercising, staying active, and eating clean.  Beginning an exercise routine that combines strength training and cardio will improve your cardiovascular health, help you maintain a healthy weight, build lean muscle, and boost your self-confidence.
However, not all workout routines are for everyone.

Prior to beginning a new workout routine there are a number of precautionary steps you should take to avoid injury and other health risks. Also always check with your physician before beginning a new workout routine.Aicha Mosha

If you are just starting to exercise, I recommend exercising 3 days a week. Once your body has gotten used to your 3 day a week routine, then you can up it up to 4-5 days a week, then finally towards the 6 day FITTer in 30 Program. Remember that you need to be patient with yourself and your body, especially in the beginning when you are just getting started.

Here are a few things to do before you start a new workout routine:


Assess your fitness level


Assess your fitness level
calculate your target daily caloric intake, and take your measurements – click on the following link to watch my video on How to Properly Measure Yourself

Set fitness goals

Remember…it’s not about losing weight so don’t necessarily set a weight goal (don’t define yourself by a NUMBER!). Your journey is about getting stronger, leaner, healthier, and building more confidence. It’s about being a better version of who you are today.

Determine the number of days you will exercise

FITTer in 30 is a 6 day program.  Be sure to go at your own pace. If you are just starting or getting back into an exercise routine, the FITT Jumpstart Program, which is a 3 day program, is more than more than enough as you kick off your workout routine.

Monitor your progress

This is really important.  Not only will it help to keep you on track, but it’s also a way for you to start seeing results, which will give you motivation to continue doing what you are doing.  Visit the Resources Page and download the FITTastic Food Tracker and Measurement Tracker, which will help you monitor your progress and as well as journal what you are eating.  Another thing to keep in mind is portion control.  This is really important – it’s not only about what you eat, but also how much you eat.

Nutrition and sleep

Last but not least….exercise is the first step in the transformation journey.  Nutrition and sleep are actually what changes your body.  In order to rebuild, repair and burn fat, you have to provide your body with the right nutrients and get enough sleep.  Without quality nutrition and sufficient sleep, you won’t be able to recover from your workouts.  If you can’t recover, you won’t be prepared for your next workout and your body won’t change as you’re hoping it will.

You’ve got to eat enough quality protein, healthy fats, and the right carbohydrates, and vegetables to supply your body all it needs to repair and rebuild. Sufficient, quality sleep helps optimize your body’s hormones like growth hormone, cortisol and testosterone. According to the Center for Disease Control, for optimal health you have to get 7 to 8 hours of sleep every night. So make sure you get enough sleep!

I will end with this “Fitness is not about being better than someone else; it’s about being better than YOU used to be“. The best project you will ever work on is you. So make the decision to invest in your health and fitness. Motive the mind; the body will follow. Know that change will not happen overnight. Work Out. Eat Well. Be Patient. Your body WILL reward you. It will takes 4 weeks for you to notice a change, 8 weeks for your friends to notice a change, and 12 weeks for the rest of the world to notice a change. Just keep at it! Don’t forget to REST when you need to – it’s part of the lifestyle!

Workout programs

click to open program