5 Things I Wish I Knew Before I Began My Fitness Journey

 

Everyone starts somewhere. Whether it’s a new hobby or a lifestyle change, the beginnings are always tough. At first, when you start your fitness journey, it may be exciting to try new things, and see how far you can go. You will be excited to finally take those extra steps to better yourself, you’ll buy equipment and workout clothes, maybe try a protein shake; but then things start to change. You go to the gym and you start feeling lost. Everyone around you seems to know what they’re doing, except you. You may be at home and struggling to finish a fifteen-minute YouTube workout, wondering if you can find motivation to continue on this journey.

During this period of uncertainty and doubt, the best thing you can do for yourself is educating yourself, yes, you read that right! Watch videos, listen to podcasts, read articles, blogs, books, anything that will provide you with the information you need. Lack of knowledge and information about your new lifestyle choices, may lead you to quit without even really starting. Nobody starts working out and immediately knows how to hold proper form, or knows a number of exercises that target each muscle group. Everything you aspire to become, is learned through trial and error, which brings us to the first point:

1. Everyone was a beginner at some point

 

Education about fitness is crucial, in every form or way that you want to consume it, but it’s not the only thing you need at the beginning of your journey. Even with all the information provided on the internet, some people still might need a little push. Asking for help from enthusiasts or professionals is totally okay! Most of the people in the fitness world, will be glad to lend you a hand, motivate you or educate you. Don’t let your insecurities hold you back. Being shy, insecure or anxious is normal, even in the world of fitness. As you continue showing up to the gym, your Yoga or Pilates class, these insecurities will slowly fade away. You will eventually realize that nobody is staring at you, and everybody is invested in their progress, this we can promise.

2. Restricting food and dieting won’t help you lose weight.

 

There are thousands of diets out there, most of women have tried a number of them, but do they actually work? Usually, diets give you only short-term results, which can backfire if you’re not careful. The National Eating Disorders Association reports that 35% of “normal dieters” progress to pathological dieting and that 20-25% of those individuals develop eating disorders. If you want to lose weight in a healthy matter, and maintain that weight, you need a lifestyle change, not a diet. Remember that food is fuel; you need fuel for your brain, heart and muscles to function properly. Read our blog post on the classic debate whether abs are made in the kitchen and read our tips for advice on fat loss.

3. Stick to a workout program or routine

 

We recommend sticking to a routine for the best results. Even in the first month, when you’ve just started, its important to have some routine to practice. Presumably, you wont be able to write one for yourself as you are starting your journey, but there are always routines that you can download, or watch on the internet. These ready-made routines will help you learn as you exercise. Sticking to a routine for weeks or a few months will teach you about proper form, and most importantly discipline. Your confidence will only increase when you notice that you get better and stronger each week. Don’t be afraid to try routines, and even challenges if you’re feeling extra motivated! Extra tip for the ladies – don’t be afraid to add weight to your workouts! They will not make you look bulky or less feminine, just look at our coach Sof!

4. Feeling sore isn’t always a good thing

 

Muscle soreness is normal, for the most part. At the beginning, when you first start exercising, or when trying a new routine, your muscles may be more sore than usual, but be aware. Being sore all the time, accompanied by fatigue, might be a sign that you are overdoing it! Prioritize rest for muscle repair and your health in general. Overexercising might spike your cortisol, disbalance your hormones and lead to serious injuries. Consider stretching before and after exercising in order to avoid muscle soreness and injuries.

5. Motivation is learned

 

This is the most important point that we saved for last. No one you know is driven by any kind of motivation. The key to reaching your fitness goals is consistency, effort and discipline. All of these factors combine together and drive your motivation. Each one of these things need to be learned and practiced every day, in order for you to get what you want. So, even on your bad days, show up and do your routine. You can cut the routine short, or do it slower, anything that will help you complete it. Once you finish your exercise for the day you will feel so much better, your energy will skyrocket, your brain will be awake, and your sense of accomplishment will be fulfilled. Never give up the chance to become a better version of yourself!

Don’t forget to check out FitSof’s Push Start beginner program, where we implement tips like these, along with the 4-week exercise routines, and a guide on nutrition!

How to Overcome your Insecurities

 

Following beauty standards in this day and age, when social media rules over our lives is impossible. Trends come and go, and they all seem to attack men and women for the way they look or don’t look. When you scroll through TikTok or Instagram, all you see is people that seem perfect. They look beautiful, have glass skin, “perfect” body, and a perfect life. But how do you know that what you’re seeing is real?  Almost every content creator or influencer that you see on social media can fool you into thinking that they’re the epitome of some beauty standard, by using filters, and video editing.

However, the truth of the matter is, that even those people have something to be insecure about. People that seem very confident can also struggle with self-image, they have just found a way to accept their imperfections. Having insecurities is normal, but not ideal for your self-image and confidence. So, how do you work on overcoming your insecurities? Let’s begin by understanding these feelings and their causes.

What is insecurity?

Insecurity involves an overall sense of uncertainty or anxiety about your worth, abilities, skills, and value as a person, conveying the message that you’re at risk or in danger of something or someone. That negative impacts of insecurity could be physical, mental, or emotional. Without security, you can’t accomplish full trust or function to your fullest potential.

 Why you’re insecure.

The reasons for insecurity can be different for every individual. Some reasons can be: a low self-worth, low confidence, childhood trauma (such as emotional abuse, bullying etc.), anxiety, or even perfectionism. Social media could also be making you insecure, and a cause for most of the things listed above, be careful of what kind of content you consume on the internet!

Here is how to start working on overcoming your insecurities with three basic steps:

1. 1. Understand that other people also struggle with their insecurities.

As we already mentioned above, everyone you know struggles with their body image and self-worth. Did you know that Henry Cavill, the actor that is famous amongst men and the gym community for his perfectly masculine features and body, was a chubby kid, constantly bullied for his looks during his childhood? Yes, even the most “perfect-looking” celebrities struggle with their body image, and even eating disorders. Just like you, they are under societal pressure to look a certain type of way, and have feelings of insecurity. Some celebrities and influencers choose to be open about their struggles, in order to help some people like us feel less alone.

1. 2. Do not compare yourself to other people

On the other hand, comparing yourself to people on the internet, might be your biggest mistake! Mindlessly scrolling through social media, looking at fit, skinny or curvy women, and questioning why you don’t look like them, is feeding your insecurities. However, everyone is guilty of this crime, we all compare ourselves to others. We already talked about this in our previous blog, but comparison is the thief of joy. Work on self-love and be realistic on what you can “improve”, if you really feel the need to that. For example, you are insecure about your small glutes and stumpy legs. You cannot elongate your legs, but you can gain lean muscle and shape your legs to look less stumpy. You can also grow your glutes with increased protein intake and shape them with certain exercises. Another thing to consider is that you might be somebody’s body goals!

So stop beating yourself up for the way you look, you are perfect the way you are to somebody else, and you should be enough for yourself too.

1. 3. Work on being the best version of yourself

The most important step you can follow to beat your insecurities! If you really struggle with your body image, and the way you look, the key is to accept things you can’t change, and work on the things you can change. The FitSof team believes in positive change and self-improvement. There is no need to starve yourself, or overexercise to look your best: your fitness journey is not linear, and it will take time to reach your goals. Your physical and mental health should be your first priority! If you do prioritize these things, you will gain your confidence back, your insecurities will be invisible, and you will be unstoppable.

Lastly, remember this quote the next time you compare yourself to someone you see on social media:

All that glitters is not gold

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Cellulite is a problem all women face. It’s a concern, and a reason for insecurity for a lot of women. But have you wondered – can skinny women have it? how about men? what is it? and the most frequently asked question – can I make it disappear? Well, we have good and bad news – you can’t make it disappear, but you can reduce it!

What is cellulite

 

Cellulite is structural changes in the subcutaneous layer, leading to impaired microcirculation and lymphatic outflow. Put simply, these are pits and irregularities that spoil the aesthetic appearance of the skin. The fact of the matter is, 90% of women have cellulite, no matter if they’re overweight, fit, or skinny, everyone can have it. However, some women have thicker skin, and cellulite is not as visible on their skin. On the other hand, when it comes to men, only about 10% of them have cellulite.

It’s a common misconception that losing weight can help you get rid of cellulite, but sadly, that isn’t true, here are three things that can actually help you reduce or improve the appearance of cellulite:

 

 Nutrition and hydration

 

Hydration and proper nutrition can help minimize and fight cellulite cellulite. Drink plenty of water, exercise daily, or be active daily in any way you enjoy.  Try to avoid sugary drinks, fast food, and smoking. In fact, both skipping meals, and overeating, won’t help you with cellulite, so, try improving your relationship with food!
Some of the best foods to eat for fighting cellulite are: watermelon, flaxseeds, nuts and bell peppers  Try practicing a healthy lifestyle, and eating balanced meals for the best results.

Exercise and active life

 

Exercise is sadly not a miraculous solution for getting rid of cellulite. Training and exercise alone, will not help your cellulite disappear, but staying active and exercising, in combination of proper nutrition, is the key to minimize it! Building and Firming the muscle underneath the cellulite will help smooth the skin’s appearance, and make your cellulite less visible. Losing a bit of fat might help too, but this affects every person and each body differently. When it comes to exercise,  what you need to do is focus on strength training and exercises that target the hamstrings, quads, buttocks and hips. Try to train your lower body multiple times a week, and use progressive overload to challenge your muscles! Don’t forget to stay as active as possible, take long walks, run, or do anything else that will keep you outside!

Targeted massage

 

Cellulite massage involves deep tissue massage, lymphatic drainage, and myofascial release techniques to help break up the fat deposits and smooth out the skin. The massage therapist uses firm pressure and long strokes to manipulate the skin and underlying tissues. Simply put, they stretch the skin tissues, redistribute fat cells, improve circulation and lymphatic drainage as well, which reduce the appearance of cellulite. A few massages will not get rid of your cellulite permanently. Repeated treatments and massages are necessary to reduce cellulite. You can use foam rollers, handheld massagers, and try Endermologie massage at home, or you can visit a massage therapist.

Cellulite is a manageable problem, but even if you can’t reduce it, slowly learn to accept it! Cellulite is normal and every woman has it, it doesn’t make you ugly, unwanted or less attractive.