fitness tips – Invincible Butterfly

How to start lifting?

A few years ago I couldn’t get into lifting, not even if my life depended on it. I would create this awesome workout, go to the gym, perform it, and then not even go back. I was 0% into it. But then I realized that it was because my mind wasn’t really into it. I wasn’t doing it for me. 😒

You see, when you start something or do something in general, you have to make sure that it is something you are doing for you. Because you like it and want to do it. Otherwise, it’s just going to feel forced and you will end up giving up quick. Just like I did so many times when trying to start my healthy lifestyle.

It took me a few tries, until I finally asked myself, why is it that I really want to do this? Why do I want to start working out? Lifting? So ask yourself those questions. Are you doing it to please someone else? Or is it really for you? Because you enjoy it? Because you genuinely want to change your lifestyle, to get healthier, and are you ready for it?

But now that I have actually stuck to a routine, I have to say that lifting is awesome. 💪🏼 Not only do you feel more powerful and confident when you are lifting things, but it can also do a lot of good to your body. Like improve your posture, build muscle, make you stronger, help you lose weight, and improve your health overall.

I mainly lift because it makes me feel good and I’m able to transform my body to the way I want it to look. 💁🏼‍♀️

So here are some tips you can use for when you are starting to lift:

First of all, know that men and women can do the same workouts just fine. Ladies, it won’t make you look bulky. 🤦🏼‍♀️ Just make sure to adjust the weights to what you are capable of lifting and challenge yourself when you are choosing the weights. Don’t try to take the easy route. Choose a weight that challenges you while still being able to hold proper form.
Try to use more free weights than the machines. Machines are good for beginners, but you want to strive towards the free weights more. Make sure you learn the proper form of each workout before you start working out, or before you start adding extra weights. If you feel a bit intimidated in the free weights area, read a few tips I shared on How To Become More Confident at the Gym.
Usually I split my routines between lower and upper body. But you can start by doing full body workouts, targeting all parts of your body, until you get more used to a routine and familiar with what works with your body.
For your reps, it all depends on your goal. If you are trying to build strength, shoot for 1-5 reps and between 1-10 sets. If you are looking to build muscle, aim for 8-12 reps and 3-4 sets. Now, if you are trying to build endurance, 8-12 reps works fine, but you can also try to aim for 15+ reps.
Don’t try to be Superman and workout every single day. Remember to have your rest days. They are also important because you will get sore, specially if you’re just starting out. Listen to your body and know when to take a rest day.
Do some research to create your workouts. Usually, the night before or a few hours before my workouts, I look up other fitness pages on Instagram to get inspired on the type of workout I want to do, and also to make sure I know the proper form. You can also YouTube ideas. Look for workouts based on your goal. They are all different. You can go on my Instagram @Fabby_FitLife and look for the hashtag #FabbyFitVideo to get some ideas of workouts you can do.
And most importantly, you have to start eating right. If you want to lose weight, gain muscle, get strong, get healthy, shred, whatever your goal is, you HAVE to start eating right. You have to have a balanced diet, with adequate protein intake, good fats, carbs for energy, and the right amount of calories. Again, there are different plans based on your goal.

I’ll be more than happy to help you create a workout and meal plan that works based on your goal, just contact me and I got you 😉

I hope these few tips can help you get your lifting part of your workout started. I definitely love lifting and I hope you do too. There are just so many benefits from it.

If you lift, what are your best tips for someone who is just starting out?

Tips to be more Confident when you go to the gym.

I think we can all agree that gyms can get a little intimidating, specially if you are a newbie at the gym. And if you are a female, even worse, being that the main population in there is male.

Weight training alone will make you feel more confident, but first you have to be able to feel comfortable stepping into the gym. Where we go wrong is over thinking the situation. We start to imagine all the types of scenarios where something can go wrong, and this will get you nowhere. This can often intervene with your ability to get in shape.

I remember when I first started my journey, I couldn’t even go to the gym by myself. I always had to go with a partner, because I always felt like I didn’t know what I was doing. But eventually I decided that I had to get out of my comfort zone, and started going alone. It has worked out amazingly since then.

So here are some tips that can help you get a little more comfortable when you start going to the gym:

Prepare yourself. Decide the workout that you will be doing beforehand. Watch videos, if necessary, so that you know the proper way to do each exercise. Mimic the movements to make sure you know how they feel. I always do this and my friend Abby always makes fun of me for it. But I highly think that this will help you a lot. But you don’t want to get to the gym and wandering around for half an hour trying to figure out what you want to do.
Go with a friend until you feel more confident. Even better if they have some type of gym experience. This way they can help you with techniques.
You need to get out of your head that people go to the gym to look at you. They don’t, trust me. These people are busy getting their own workout in to notice if you are making a mistake.
Everyone messes up at times. Even people who have been lifting for years, they’ve made mistakes too. So just relax.
Ask for help if you need it. Don’t be embarrassed. We all started the same way. Most people are actually more than willing to help.
Stop looking at others and comparing yourself to them. Everybody and every body is different. It is normal for you not to be able to lift the same amount that the person next to you is doing. Don’t compare your beginning to someone else’s middle. Remember to concentrate on your form and not trying to outfit the person next to you.
Consider trying a few classes. Most gyms offer free classes with your membership. This can be a good way to get active until you are more familiar with what to do. Plus, you can meet a few new people here.
Create a playlist. This is very simple. What better way to enjoy your workout without worrying about anything else, when you are listening to your favorite tunes?
Look good and feel good. Wear a workout outfit that makes you feel confident. This is no different from every day life. The better you look, the better you feel.
Take a quick gym selfie to show that fire confidence.
Remember why you went in the first place. Remember that you are there for you. So pat yourself on the back for making it. You deserve a “You go girl”.

If you need help on starting your journey, a nutrition or workout program, visit my programs page and contact me so that we can get you started. Plus, don’t forget to Join My Mailing List to get your FREE PDF on a few extra Tips, and receive any updates on more free goodies and new products coming.

What are some things that helped you feel confident when you first started going to the gym?

How to manage Fitness and a Busy Life?

One of the most asked question I got when I first started working out with a full-time job and going to school full-time was:

How can you manage a fitness journey and a busy life?

If your kids start feeling like you’re not spending enough time with them because you’re going to the gym, or you can’t seem to find time to workout, finish a school project, or a work deadline, I get you. I have been there, trust me, except for the kids part.

When these things start to happen to you, you have to immediately figure out a way to quickly and efficiently do what you need to do.

If this is your case, feeling like you are constantly going at full speed while trying to get everything done at work/school, spend quality time with your loved ones, and make progress at the gym, you’re probably coming to the realization that something has to give.

Exercise is probably not one of your main priorities. That’s ok, don’t beat yourself up, because we all have different priorities that are important to us. Just make sure you have them in the right order, and other things aren’t taking a higher place than it should.

When you start getting into a healthy and active lifestyle, it doesn’t mean that you have to sacrifice everything that you already do. It just means that you may have to rework what you currently do. You have to adjust your schedule so that you can balance both.

Some tips you can try that will help you find some sort of balance:

Pay more attention to what you eat. Try to eat better, meal prep if the time allows it, but try to eat things that will increase your energy and lower your body fat %. Meal prepping will reduce your unhealthy food intake.
Never, EVER, skip breakfast. Breakfast is the most important meal of your day and this is what will set the tone for you. This will boost your metabolism at the beginning of your day.
Try to move as often as you can at work. Stay active. Take advantage of any opportunity you get to walk around, stand, do some squats, anything.
Take advantage of any free time that you have. Wake up a few minutes earlier, if there’s a quick 15 min break, or your day off, make sure you do a quick intense workout.
Plan everything ahead of time. Keep a calendar and make sure to use it. Set aside time for your workouts. When you do this, you feel more committed and follow through. I actually set alarms for everything I need to do, my meals, workouts, etc.
Try different times for your workout. Try going to the gym before and after work on different days until you see what works best for you. Just make sure to pack what you need.
If you have kids, find something to do while your children sleep. Don’t just take a nap, get moving. Do a quick workout, clean the house, stay active. You can also try to incorporate your kids in your workouts. This is the best way to introduce this lifestyle to them while young.

These are just a few tips that I hope help you better manage your time when you get started on your fitness journey. These are tips that I experienced myself and hope you can incorporate them into your life too.

Also, if you are looking for some help on how to start your journey, if you need a workout or meal plan, visit my contact page and send me a message so that we can get you started. Plus, don’t forget to Join My Mailing List to get your FREE PDF on a few extra Tips, and receive any updates on more free goodies and new products coming.

Let me know how you do.

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