Nimi Clare B.Sc., is a certified personal trainer, certified fitness consultant, certified group exercise instructor, and certified Pilates instructor. Email her! nimi@mybindi.com

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"Getting Started"

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Before starting any fitness program it is important to consult with your physician. Once you have his or her approval you may proceed in developing your own fitness program (to some degree).

To get started first ask yourself what has been stopping you from working out. Is it time or is it that you just don't know where to start? If it is time try starting with 20 minutes 2 to 3 times a week. Start slow and when you find that 20 minutes 2 times a week is not difficult to squeeze in, you may increase your time or the number of days you workout. You must spend at least 20 minutes or more just thinking about exercising (I should have, I could have…). Start somewhere, anywhere, but just start! You owe it to yourself to improve your health.

Now if you don't know where to start follow the steps below, which will guide you in creating your own exercise program.

Ready, set, go…
Grab a piece of paper and answer the following questions as realistically and as honestly as possible. If you don't you will only be cheating yourself.

1.How many times a week are you able to exercise?

2.What days of the week will you exercise?

3.How long will you spend at each exercise session (duration)?

4.What kinds of activities will you be doing (e.g. walking, jogging, cardio machines, weight training)?

5.Fill in the chart below to summarize the above questions. First highlight the days of the week you will be exercising and then fill in the blanks for those days only.



Developing your cardio program may be a lot easier than developing a weight training program. If this is the case you may want to invest in a certified personal trainer. If you are worried about money just realize that you don't have to buy 10 or 20 personal training sessions. Most trainers offer individual sessions, where you can buy one or two sessions. Also, some trainers offer group sessions in which the trainer trains two or more people at once. The cost for this is less than an individual session. Another option is to invest in a body sculpting DVD. When it comes to weight training remember not to lift weights for the same muscle group two days in a row. Give yourself at least 24 to 48 hours rest before working the same muscle group. However, you may do cardio two days in a row.

Last but not least buy a calendar to keep track of your workouts. This will allow you to visualize the days you have worked out. Whatever you decide to do make sure you start something today. Every little bit counts, even going up and down the stairs an extra time or taking the stairs instead of the elevator. Good luck!