Q & A

First off thank you for celebrating good times with me yesterday! I really enjoyed reading your stories about change. The husband and I celebrated by catching up on episodes of Entourage while wearing our wedding attire. Okay so not really, but that would have been funny.

Today, I want to share a few questions I’ve received.

Question: “What would I recommend for someone wanting to begin exercising regularly for her first time?”

Answer:

1. Find out what type of exercise you enjoy doing and do it. This may mean spending some time exploring, but that’s the fun part!
2. Set mini weekly goals that are obtainable. We often get overly excited and set unrealistic goals, that we can’t reach. Its important to make sure that your goal is challenging, yet obtainable. i.e. ” I will power walk for 30 minutes a day 3x this week.” Once that goal is complete add on to it the next week. i.e. “I will power walk for 30 minutes a day 3x this week and do two mini strength training workouts.”
3. Set one bigger goal. i.e. ” I will complete the XXX 5k walk/run.”

Question: ” I want to start seriously strength training… but I don’t want to be sore enough that I can’t run the next day because running in my 10k is the most important thing to me currently. How can I do strength that is effective and works well, but doesn’t leave me super sore for running?”

Answer:

• If your race is coming up with in the next two weeks, now is not the time to start a full body strength training workout.
• After your 10K race start adding in lower body moves using your body weight for things like lunges, squats, split squats, single leg squats, bridges, wall sits, etc. Upper body moves should be done using weights that allow you to complete a high number of reps for each exercise.
• As you become more accustomed to the lower body workouts start to add in actual weights.
• Initially, you should be a little sore from all the squats and lunges, but it will go away. Don’t be afraid to run if your legs are sore from the strength training, it can make you a stronger runner.

Have a question of your own? Email me at fitchickinthecity@gmail.com.