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Experts / December 2020
Austin Malleolo, General Manager, Reebok Training Center

Scared to Start Working Out? We’ve Got You Covered.

It’s all about baby steps and self-care, and this simple plan of action gets you closer to your goals.

We hear it all the time: Taking the first step is the hardest part. And while that’s reassuring, it rarely helps us make the actual behavioral change we need to begin working out.
 
Action is always better than words. In order to succeed, we need to have a plan (and a backup plan for that plan). Give yourself the opportunity to succeed. Rather than thinking about “do” or “don’t”, think about creating opportunities that will open possibilities for action.
 
 

The First Hurdle

Finding time to work out is always a challenge. But here’s another way to look at it: You don’t need to find time because it’s already there. You just need to become aware of the time you have. When you can find five, ten or 15 minutes to squeeze in movement, that’s where your workout can begin.
 
 

Put a Plan Into Action

Having a bank of self-care tools is important so that you can leverage them when time finds you. Start with non-invasive activities that are easy to implement, like stretching and isometric exercises. It’s also worth looking into a meditation app that you can just turn on and go (yes, meditation is a workout). 
 
 

Write It Down

Start with the headings of ten, 15- and 20-minute sessions. Underneath each, write down a few options that fit within that window of time. After you complete each of them, cross them off for the week. Lower your expectations about what you’re doing and focus on the fact that you’re doing them. This will give you momentum, which will turn into consistency, which will turn into results. 
 
Here are some ten minute examples to get you started.
 
 
Meditation (find a quiet place)
 
● Stretching
    o 2:00 each
        ▪ Pigeon R/L
        ▪ Split R/L
        ▪ Couch Stretch
● Fitness:
    o 2:00 each
        ▪ Plank
        ▪ Side Plank R/L
        ▪ Sit Ups
        ▪ Air Squats
● Journaling:
    o Topics:
        ▪ Nutrition
        ▪ Family
        ▪ Goals 
        ▪ Gratitude
 
The key is to have options, so you can use these examples or brainstorm your own. When you find yourself with an opportunity of time, whip out your list, pick one and get to work. Fitness and self-care should fit into your lifestyle, not force its way in – but be sure to start with a list that will fit into your life, not someone else’s. Focus on small wins. A sense of accomplishment is the best motivation to keep pushing forward and stay the course.
Experts / December 2020
Austin Malleolo, General Manager, Reebok Training Center