﻿are you new to fitness looking to get in shape but a little confused about where
to get started no worries I'll tell you exactly how to
get going [Music]
hey rebel Coach Matt here and in this video I'm going to help you figure out
what steps you can take today to start getting into shape
we'll go over fitness nutrition and most importantly but often overlooked
mindset I understand that health and fitness can be
a little overwhelming with all the different information that's out
there and
often we get paralyzed by all those choices no carbs how about no fats maybe
should I run maybe buy kettlebell what's this potato diet all about
and instead we end up taking no action at all does this scenario sound familiar
comment stop the confusion below as a nerd fitness coach I've helped
countless beginners get started on their fitness journey
as they step into our coaching program many of them are nervous or apprehensive
as they get started but we work together to both calm those fears and put a plan
in place that gives them the confidence to take those first steps on their
journey now let's take a look at some of the
things that work [Music]
okay so as we start with exercise all movement adds up
and the best form of exercise for you is the one you're going to do consistently
and I found that one of the best exercises to start off with
is walking whether that's around the block to the mailbox and back or
even around your house the most important part is making it intentional
and doing it several times a week so wherever it is whatever the distance as
long as you can do it regularly that's the most important part now i can
already hear you saying coach matt walking that's not enough i need to do
more and it's great that you're looking for more of a challenge
but don't be too quick to dismiss consistent walking
as a great way to start when we become people who can
regularly commit to walking we also become people who can regularly commit
to longer forms of exercise too building the habit itself is the tougher
part not the exercise all that said on days are feeling really
good then walk farther or if you want some more variety give
our beginner bodyweight or beginner kettlebell workouts a try
links to both of those are in the description below this video
on to nutrition and the first step here is likely
not what you think if you've read any of the mountains of information
out on the interwebs then you'll probably expect to hear me start saying
cut this out or eliminate that but instead what I want you to do is
focus on adding specifically i want you to focus on
adding in water and vegetables to your daily meals now we could start
by adding a glass of water or a serving of vegetables
at a specific meal each day and then eventually build up to having a glass of
water and a serving of vegetables with each meal
when we start by adding instead of subtracting it does a couple of things
first it gives us a positive association with our nutritional goals
second and sort of similarly related it's a big mental relief
from all the restrictive nutritional talk that we're used to hearing so much
it's a much different mental framework to say oh I wonder if I can include this
vegetable today versus I definitely can't eat that cake today
so there's a definite difference for our self-talk
around the nutrition
and then thirdly when we introduce some of these positive behaviors
it often replaces some less healthy foods in our nutrition
this is another step that might feel too easy or not enough
but doing these things consistently is still often challenging
and the consistency is where we're going to see long-term progress
which one are you going to do comment Team Veggie or Team H2o
in the comments below if you're looking to read more about hydration or
how to make veggies taste better we've got some excellent articles in the
description below and lastly let's talk about what goes on
up here our mindset on this whole journey all
the workouts and nutritional info in the world
won't really help if we're stressed out and not able to focus on our habits
so let's take a look at our stress management I've seen success from my
clients with meditation journaling and getting better sleep
let's pick one thing that you think you'll be able to do the easiest
and you can always change up later sometimes we often like to advise
clients to think about this on a sliding scale if on a scale of one to
ten one seems impossible and ten is that's so easy I can do this
in my sleep we want your habit to be seven or above the higher the number the
greater the opportunity for success at building this habit whichever one of
these you pick take the very first step today for
meditation simply close your eyes and start by taking a few focused
slow deep breaths it sounds too easy but even this quick pause
can help relax and refresh you for journaling
grab anything you could write with this could be a scrap of paper it could be
your computer or phone and write down a few reflections from
the day you can focus on any wins you had from the day
things you're grateful for or even challenges you had that day
sometimes getting things out of our head and onto paper helps us reframe
and reduce stress through these challenging situations
for sleep two of the things my clients find helpful are
reducing screen time of half-hour before bed
and having a consistent sleep and wake time
even on the weekends so how are you going to manage stress today
make a commitment by commenting below
and if you're interested in learning more about sleep or stress management
as always we've got your back check out articles in our description below
so a quick review walk several times a week
add water and or veggies to your meals and manage your stress
there's nothing in here that's going to sound revolutionary and that's the point
the action itself isn't challenging doing it consistently
is you can always change and level up these habits later
but building a foundation with these habits will help you sustain
long-lasting change hope this helped congratulations on taking your first
steps
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you find out check out our awesome habit building app nerd fitness journey which
helps you level up your workouts nutrition
and mindset in a fun adventure based system and if you need some
accountability and encouragement on your first steps
check out our nerd fitness coaching program the link is in the description
below [Music]
I'm gonna do the the Waterboy one one more time h2o is better
in the comments below h2o is better that's sort of Bane I was born in the
darkness