Knowing how to start your path to fitness can seem like a daunting task, but it’s one of the most important things you can do in this life for your own personal health and wellbeing. It’s about making a long-term commitment to improving your physical and mental health through regular exercise and healthy habits. In this article, we’ll explore what a fitness journey is, why it’s important, how to get started, how to overcome obstacles, as well as how to stick with it.
Second only to the birth of my four children, the most beautiful experience that I have had in this life was my journey to fitness.
I went from from being in such a dark place mentally that I was only getting out of bed to take care of my children (I was praying for death on a regular basis, medicating with food to the point that I so heavy and out of shape that any time I tried to walk I got searing pains shooting through my feet and legs…) to now I am the happiest and most fit I have ever been (I walk 8-10 miles every single day, and have maintained over 100 lbs of weight loss for a couple of years).
Getting started on my fitness path was beyond hard, and the task ahead of me was so overwhelming at times that I had no idea how I was ever going to accomplish it… but nowadays I wake up every single day so grateful to myself that I made the choice to want a better life for myself, and that I pushed myself hard enough to make it happen.
I promise that if you too decide to take control of your life, take control of your mental and physical health, and make your needs a priority…you will find some joy in the journey too.
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What Is a Fitness Journey?
A fitness journey is a personal quest, or path a person takes, that focuses their attention and effort on improving one’s physical fitness, health, and wellbeing.
It involves setting specific fitness goals and creating a workout routine that suits an individual’s needs and preferences. The goals could be anything from losing weight, building muscle, improving cardiovascular fitness, increasing flexibility, or enhancing athletic performance.
To find the start of a journey, one must make a commitment to a healthier lifestyle. This includes making healthy nutrition choices, getting adequate sleep, managing stress levels, and avoiding unhealthy habits like smoking or excessive drinking. These lifestyle changes support overall health and help to achieve fitness goals more effectively.
Staying consistent and committed to start fitness can be challenging, and many individuals often face obstacles along the way. However, with the right mindset, motivation, and support, it is possible to overcome challenges and achieve success.
Fitness journeys can be an incredibly rewarding experience and ultimately it can enhance ones overall quality of life.
Think of a fitness journey beginning as the first steps down a personal path of self-improvement that focuses on enhancing your physical fitness, health, and general wellbeing overall.
It involves setting goals, making lifestyle changes, staying committed (yep, picking yourself back up every single time that you fall down), and allowing yourself to succeed and enjoy the rewards of a healthier lifestyle.
The Benefits of a Health Journey
Like I experienced personally, embarking on a health and fitness journey can be a transformative experience, both physically and mentally.
There are numerous benefits of adopting a healthier lifestyle and committing to a fitness journey, so let’s explore some of the most significant advantages you may find along your heath and fitness path…yep, we’re going over why you should even start on your path to a fit and healthy you.
1. Improved Physical Health
One of the most obvious benefits of a health and fitness journey is improved physical health. Regular exercise and a healthy diet have been shown to reduce the risk of chronic diseases such as heart disease, stroke, diabetes, and cancer. Exercise also helps to improve cardiovascular health, strengthen bones and muscles, and increase flexibility and mobility.
2. Increased Energy Levels
Engaging in regular physical activity and adopting a healthy lifestyle can boost energy levels and reduce feelings of fatigue. Exercise helps to increase blood flow and oxygen to the body’s tissues, which helps to increase energy levels and reduce feelings of tiredness. Additionally, making healthy lifestyle choices, such as getting enough sleep, eating a nutritious diet, and managing stress, can also help to boost energy levels.
3. Enhanced Mental Health
Engaging in regular physical activity has been shown to have numerous benefits for mental health. Exercise helps to release endorphins, which are natural chemicals that promote feelings of happiness and wellbeing. Exercise has also been shown to reduce symptoms of anxiety and depression, improve mood, and boost self-esteem and confidence (and I have experienced them all). You can read more about what the Mayo Clinic has to say about that here.
4. Improved Cognitive Function
Regular exercise has been shown to have numerous benefits for cognitive function. Exercise helps to increase blood flow and oxygen to the brain, which helps to improve cognitive function, including memory, attention, and problem-solving skills. Exercise has also been shown to reduce the risk of cognitive decline and dementia in older adults.
5. Increased Longevity
Leading a healthy lifestyle, including regular exercise and a healthy diet, has been shown to increase longevity. Studies have found that individuals who engage in regular physical activity and adopt healthy lifestyle habits tend to live longer and have a lower risk of chronic diseases, and even reduces chances of dementia.
6. Better Sleep Quality
Engaging in regular physical activity and adopting a healthy lifestyle can improve sleep quality. Exercise helps to regulate the body’s circadian rhythm, which is the natural sleep-wake cycle. Regular exercise can help individuals fall asleep faster, stay asleep longer, and experience deeper, more restful sleep.
7. Increased Self-Confidence
Engaging in a health journey can help to increase self-confidence and self-esteem. Regular exercise helps to improve physical appearance, which can naturally boost self-confidence. Additionally, achieving fitness goals and making healthy lifestyle changes can give individuals a sense of accomplishment and a greater sense of self-worth (I honestly went from thinking I was the ugliest woman on the earth…to now I feel like I’m actually kinda pretty…and that has been a massive blessing).
8. Increased Productivity
Engaging in regular physical activity and leading a fit lifestyle can increase productivity. Now that I am not dragging around an extra 100 lbs per day, I am actually able to get done nearly twice as much in a day than I was able to before.
9. Social Benefits
What kind of social benefits are there from becoming healthy and fit?
Improved Relationships: Exercise and healthy lifestyle choices can improve mood and increase energy levels, which can lead to more positive interactions with loved ones.
Increased Confidence: Individuals who feel good about themselves are often more likely to engage in social activities and meet new people…and they’re less likely to be caddy and mean about other people when they feel good about themselves (I secretly hated my fit friends until I got fit too…and now I look at them in awe and amazement because I know how hard they have had to work to maintain their healthy lifestyle).
Greater Sense of Community: Joining a gym, fitness class, or sports team can provide a sense of community and belonging. Individuals who engage in regular physical activity with others often form close bonds and friendships.
More Opportunities for Socializing: Engaging in a healthy lifestyle choices can provide opportunities for socializing. Joining a gym or fitness class can provide an opportunity to meet new people and make new friends with similar interests. Additionally, participating in fitness events or competitions can provide opportunities to socialize with like-minded individuals.
Increased Motivation and Accountability: Engaging in a health journey with a partner or friend can increase motivation and accountability. Having someone to exercise with can provide support and encouragement, which can help individuals stay on track with their fitness goals.
Improved Communication Skills: Regular exercise and healthy lifestyle choices can improve cognitive function, including communication skills. Individuals who engage in regular physical activity may be more articulate and confident in their communication with others.
Reduced Stress and Anxiety: Engaging in regular physical activity and adopting a healthy lifestyle can help to reduce social anxiety, and anxiety in general.
Exercise has been shown to reduce levels of cortisol, which is a stress hormone. Additionally, making healthy lifestyle choices, such as getting enough sleep, eating a nutritious diet, and practicing mindfulness and meditation, can help to reduce feelings of stress and anxiety.
10. Improve Your Sex Life
Leading an active lifestyle can have numerous positive effects on one’s sex life. Here are some of the ways that regular physical activity and a healthy lifestyle can improve sexual function and enjoyment:
- Increased Endurance and Stamina: Regular physical activity can increase endurance and stamina, which can improve sexual performance. Individuals who engage in regular physical activity may have more energy and be able to sustain sexual activity for longer periods of time.
- Improved Blood Flow: Regular physical activity helps to improve blood flow throughout the body, including to the genital area. This can help to improve sexual function and pleasure.
- Improved Body Image: Engaging in regular physical activity and adopting a healthy lifestyle can improve body image and self-esteem, which can lead to increased confidence and sexual satisfaction.
- Reduced Stress and Anxiety: Engaging in regular physical activity and adopting a healthy lifestyle can reduce stress and anxiety, which can improve sexual function and enjoyment. Stress and anxiety can interfere with sexual function and pleasure, so reducing these factors can lead to improved sexual experiences.
- Increased Libido: Regular physical activity and a healthy lifestyle can increase libido, or sex drive. Exercise has been shown to increase testosterone levels, which can increase sexual desire in both men and women.
- Better Sleep: Regular physical activity and a healthy lifestyle can improve sleep quality, which can have a positive impact on sexual function and enjoyment. Getting enough sleep helps to regulate hormone levels and increase energy levels, which can improve sexual performance.
- More Options For Positions: Boy howdy does The Kama Sutra become more fun when you are fit enough to try all of the positions out there, and actually have the stamina to perform them…that’s all I’m going to say about that…but fit sex is SO MUCH BETTER than fat sex.
How Do I Start My Fitness Journey?
Starting a journey, any type of journey, can be a challenging and feel overwhelming, but with the right mindset and some guidance, it can also be an exciting and rewarding process.
*Please keep in mind that I have written extensively about my own fitness journey, so it’s a good free resource to help you get started.*
Here are some fitness tips for life to help you start the journey to fitness and a healthier you:
- Set Realistic Goals: Start by setting realistic and achievable beginner fitness goals that align with your overall health journey. Be specific about what you want to achieve and make sure your goals are measurable and time-bound. I used a fitness journal to accomplish my daily goals, so it may be a good idea for you to use one too.
- Start Small: Don’t try to do too much too soon. Start with small, manageable changes and gradually increase the intensity and duration of your workouts or dietary changes. This will help to avoid injury and burnout.
- Create a Workout Plan: Create a workout plan that includes a variety of exercises that target different muscle groups. Aim for a mix of cardio and strength training exercises to improve overall fitness and health. You can even just learn how to be more physically active in general if workouts are not the route you want to go.
- Find activities you enjoy: One of the keys to sticking with your fitness journey is to find physically active activities that you actually enjoy. This might include running, cycling, swimming, strength training, yoga, or any other type of physical activity that you find fun and engaging.
- Find an Accountability Partner: Having someone to hold you accountable can be a great way to stay motivated and committed to your fitness journey. Find a workout partner, hire a personal trainer, or join a fitness group to stay accountable.
- Track Your Progress: Keep track of your progress by logging your workouts, taking measurements, and monitoring your weight. This will help to keep you motivated and provide a sense of accomplishment as you see improvements over time. I do recommend not weighing yourself more than once per week, and not weighing yourself during that time of the month (if you’re a woman of course).
- Make Healthy Lifestyle Changes: In addition to exercise, focus on making healthy lifestyle changes like eating a balanced diet (I wrote about eating carbs here, and eating protein here), getting enough sleep, managing stress, and avoiding unhealthy habits like smoking or excessive drinking.
- Be Patient and Persistent: Remember that fitness is a journey, not a destination, so most of the changes you make need to be a life-long commitment with no end date as to when you will stop doing them. Don’t get discouraged if you don’t see results right away. Stay patient, persistent, and committed to your goals, and you will eventually see progress (I lost the bulk of my weight in three months of really buckling down hard).
- Celebrate Your Successes: Celebrate your successes along the way, no matter how small they may seem. This will help to keep you motivated and remind you of how far you’ve come.
With these tips, I’m hoping that you can start a journey to fitness with confidence and embark on a path towards a healthier, fitter you too.
How long will my fitness journey take?
The answer to how long it will take to lose the weight, or get fit, is different for every single person. It also depends on why you’re in the hot mess that you’re in in the first place.
For example, when I wrote about how I overcame emotional eating, I talked about how I had to leave a horrible marriage, as well as to get away from a religion that was incredibly toxic to me… I never could have overcome it had I stayed in both of those situations because they were causing me so much anxiety and stress that I was binge eating myself to death just to cope with them. I also had to do a year of therapy to get to a healthy place emotionally before I could even begin to make progress towards my fitness goals.
The good news is that if you’re not dealing with any emotional trauma, and a long healing process, it will be much faster and much easier to achieve the goals that you set before you.
If you’re not dealing with emotional eating, all you need to do is to learn and create some healthy habits and you will be well into your fitness journey in no time.
I recommend not trying to lose more than two pounds per week, because if you do so you’re probably restricting yourself to the point that it’s just plain too hard to stick to your fitness routine (& you’re sucking all of the joy out of your life).
You gotta find that balance so that you can have some joy along the journey, but still make some good progress while you’re at it.
Just keep a slow and steady pace and you will slowly climb that mountain, and be able to maintain the results when you get there.
How do I stay on my fitness path?
Staying motivated on your fitness journey can be challenging, but with the right mindset and strategies, it is possible to maintain your motivation and commitment to your goals.
Here are a few tips to fitness to help you stay motivated on your path:
- Set Realistic Goals: Setting realistic and achievable daily goals is essential to staying motivated. Make sure your goals are specific, and measurable. Break down larger goals into smaller, more manageable steps to avoid feeling overwhelmed.
- Mix Up Your Workouts: Doing the same workout routine over and over can become boring and demotivating. Mix up your workouts by trying new exercises or incorporating different types of training, such as HIIT or yoga, to keep things interesting and challenging.
- Reward Yourself: Set up a system of rewards for reaching milestones or achieving your goals. This can be as simple as treating yourself to a new workout outfit or indulging in a favorite snack.
- Stay Positive: Maintaining a positive attitude is key to staying motivated. Focus on your successes, no matter how small they may seem, and avoid negative self-talk or comparison to others (I even had to go so far as to avoid the people that kept telling me that I couldn’t do it, or that I was still fat, or would just gain the weight back).
- Keep Learning: Continuously learning about fitness and health can be motivating and provide new insights and ideas for your workout routine. Read books, attend workshops, or follow fitness influencers for new information and inspiration. Your journey should be continually evolving as you learn and adapt to the new knowledge that you find.
- Take Rest Days: Rest is an essential part of any fitness journey. Taking rest days in both your diet and allowing your body to recover can help prevent burnout and keep you motivated in the long run… It can also help you from just wanting to give up altogether…but you absolutely need to tell yourself which day you are starting on a new goal and get right back to it once you have completed some resting.
Just remember to promise yourself that you are going to pick yourself back up as many times as it takes to reach the healthiest version of yourself…and eventually it gets easier to form those habits and believe that you can do it.
Overcoming Obstacles, Excuses, & Negative Thoughts
The beginning of the journey to a fit life can be challenging, and there are many obstacles that can get in the way of success. Sometimes it’s something as simple as our health making it challenging to exercise…but more often than not I have found that when it comes to fitness…we stand in our own way of progress by making excuses, or having a bad attitude in general.
I’m not picking on anyone in particular when I give you a few examples of bad attitudes or excuses… because I have been there and made all of the excuses in the book for being fat myself over the years.
But it wasn’t until I realized that I had to establish an attitude of accountability about my eating and exercise habits, that I actually finally started to figure out what my own personal fitness habits are and was able to stick to them.
Common excuses people make about why they’re fat, and why those excuses are total rubbish
I’ve tried everything!: Short of having some incredibly rare disorder that actually causes obesity… The reality is that if a person had actually tried everything…that eventually you would have figured it out and would be fit…period. Fitness is just a giant math equation that we are all doing each and every day…and if you want to get fit you just have to start taking control of the math.
I have had (x amount of) Babies!: I’m totally calling myself out on this one…as a mom of four, I used to use this one a LOT. However, the reality is that it doesn’t matter how many babies your body has brought into this world, our fitness is up to us to maintain. Self care is important no matter how many babies you have had. Think about it… if Michelle Duggar (from TLC’s 19 kids and counting) had that attitude, she would weigh 1000 lbs…lol…but obviously she tries to take care of herself and doesn’t wallow in that excuse.
I can’t afford a gym membership or healthy food: Life is just a series of choices that we make. If you make it a priority, you can afford it. Think about it…if you’re eating double, triple, or even quadruple as much food as you’re supposed to be (overeating is one of the costliest habits there is out there just like drinking and smoking)… YOU CAN AFFORD both a gym membership AND some healthier food.
There are a great many other excuses we make that allow us stay fat, to stay sedentary, and stay in our comfort zone, but there are ways we can combat them.
Overcoming Excuses
Excuses can be a major obstacle to your overall success on your path to a fit lifestyle. I named a few before, but excuses might also include lack of time, lack of motivation, or fear of failure.
Here are some tips for overcoming excuses:
- Identify Your Excuses
The first step in overcoming excuses is to identify them. Write down any reasons why you are not making progress towards your fitness goals. You must be brutally honest with yourself.
- Reframe Your Excuses
Once you’ve identified your excuses, the attitudes that are holding you back, it’s important to reframe them. Ask yourself whether your excuses are based in reality or whether they are simply self-limiting beliefs. Reframe your excuses into positive affirmations, such as “I have time to exercise”, or “I am motivated to achieve my goals”.
- Make a Plan
To overcome excuses, it’s important to make a plan of action. Schedule your workouts into your calendar, and make them a non-negotiable part of your day (I mentioned in my strength training post that I put those workouts on my calendar at the same importance level as paying my bills…because my fitness and well-being is THAT IMPORTANT). Break your goals down into small, achievable steps, make them one of your top priorities, and celebrate your successes along the way.
- Get Support
Getting support and encouragement from others can help you overcome excuses (like having a voice of reason). Find a positive influence to be a workout buddy, join a fitness group or club, or work with a personal trainer or coach. Having support can help keep you accountable and motivated as you work towards achieving your fitness goals.
Overcoming Obstacles
There are many obstacles that can get in the way of success in the fitness department… (I’m a single mom of four with the majority custody and no help, so boy do I know know this to be true).
Here are some tips for overcoming common obstacles:
- Lack of Time: One of the most common obstacles to starting down a fitness path is a lack of time to do so. If you’re struggling to find time for exercise, try to find ways to incorporate physical activity into your daily routine. This might include taking the stairs instead of the elevator, walking or biking to work, or doing a quick workout during your lunch break. Remember that even short bouts of physical activity can add up over time (read my post about how to be more physically active in your everyday life if you’d like lots more ideas).
- Lack of Motivation: Another common obstacle to starting a journey for health is a lack of motivation. If you’re struggling to stay motivated, try to find ways to make exercise and healthy eating more fun and engaging. This might include working out with a friend, trying a new type of exercise, or listening to your favorite music or podcast during your workouts. Or trying out new restaurants that have healthier food options. You can also try setting rewards for achieving your fitness goals, such as buying yourself a new workout outfit or treating yourself to a massage.
- Injury or Illness: If you experience an injury or illness that prevents you from exercising, it’s important to take time to rest and recover. However, it’s also important to stay active to the extent that you’re able to, even if it’s just light stretching, yoga, or gentle movement. You can also work with a physical therapist or other healthcare provider to develop a safe and effective exercise plan that meets your needs. Don’t let some limitations just make you roll over an not try. For instance, when I was younger I was able to run to maintain my weight pretty easily… but a short while after I had my fourth baby I had a pretty bad back injury that causes so much inflammation that sometimes I can’t even walk. I had to learn to stop trying to run to get healthy because I kept reinjuring myself…so I learned that I could accomplish the same results by going on long walks instead and it does not have the jarring motion that would keep messing up my back. Basically you just need to learn to adapt and keep challenging yourself in the ways that you can.
- Lack of Support: If you’re feeling unsupported in your fitness journey, it’s important to find ways to build a support network…or at least learn to handle any toxic people that are telling you that you can’t do it. The internet is full of networks of people that are fitness-minded so don’t be afraid to ask your fit friends what some of their favorite resources are online.
Overcoming Negative Thoughts
Remember the old saying “whether you think you can or can’t, you’re right”… it’s 100% true.
Stop telling yourself you can’t do it. You need to be your own biggest cheerleader!
Stop listening to the people that are telling you that you can’t do it, that you’re still fat, that you’re just going to gain the weight back (all of these things are emotional abuse that I personally had to push past to succeed in my own journey and it was TOUGH)…
Remember that toxic people are TOXIC, and much of what they say is a LIE. You can accomplish whatever you set your mind to and don’t let anyone tell you otherwise!
Also, don’t be above going to therapy if needed. Talking to someone and getting all of those negative feelings off of your chest can work wonders.
Conclusion
Starting your fitness path can be challenging, but the benefits are well worth it. Regular exercise and healthy habits can help you improve your physical and mental health, increase your energy and productivity, and improve your overall quality of life.
It’s about loving yourself to take care of yourself…putting away all of the excuses, and making it happen!
If you’re ready to start your own fitness journey, remember to set specific goals, find activities you enjoy, start small, make exercise a habit, and get support from others. With dedication and persistence, you can achieve your fitness goals and maintain a healthy lifestyle over the long term.
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Other Helpful Resources
Here are some other great places to look on the topic:
- Harvard shares ten tips for making exercise a daily habit.
- Shape.com shares the 5 most basic rules of how to eat healthy.
If you would like to check out my entire fitness section, go here. You can also check out my free fitness series, here.
Here are direct links to several of my other posts that you may also find helpful:
* Please note that this article was originally shared to this website on 04/03/2023, and has since been/will continue to be updated to improve user experience, remain relevant, as well as to be as shareable as possible across the social medias.
The hardest part of a journey to a healthier you may be unlearning bad habits, overcoming emotions, and learning to develop self control and confidence in your abilities.
Luckily, with a “can-do” attitude you can overcome these challenges and push forward towards a life of better overall health and well-being.