It is October. I can’t believe 2020 will be over and done with in two months. I was so excited when I returned to the gym in 2018 after taking almost fifteen years off. I don’t know, I said I needed a break, and the next thing I knew I was out of shape and ashamed of myself in my late thirties. So I went back.
I joined Planet Fitness towards the end of 2018; as a matter of fact I think it was October. Anyway, my program started with three days of running and one day in the gym. By the time 2020 came around I was going three days per week-three good days. Day 1 was chest and tricepts, day 2 was back and bicepts, and day 3 was legs and shoulders. I felt good and I was getting stronger.
Then of course, the gym closed in March because of COVID. We were without the gym for five long months, but they reopened.
So I ask you, where are you at right now with training and taking care of your health? The gyms are all pretty much open. There’s no more excuses.
Last month I rejoined Planet, and their new facility is awesome. I missed the gym and lifting weights, and I know there’s a lot of people out here who feel like I do about physical activity. So here I am, three weeks later, and I’m not as strong as I was, but I’m getting it in three days per week.
Let’s switch gears for a minute. Your health is your responsibility, and if you want to stay out of the doctor’s office, then I encourage you to make preventative care a priority. If you keep your immune system up the chances of you getting sick are down.
I just purchased a bottle of Multivitamins from Target. I also have D3 and magnesium as well as other herbs. Pick up some vitamins when you go to the food store. Take your vitamins, purchase healthier food items, and get back in the gym. Your health is your responsibility.
We all like to have fun, and it’s hard to be strict with dieting and nutrition; consistency is even harder, but listen, you don’t have to set your standards so high. Start somewhere, anywhere. Even if it’s taking one multivitamin per day in the morning with your breakfast. Stick with it and add. A week passes by and you’ve been on a vitamin regimen for seven days; you feel a little better and decide to walk in the evenings one night per week. It starts off that simple, and with a little consistency and motivation, your kitchen counter is covered with vitamin bottles and you’re training with weights three or four days per week in six months time.
As long as you don’t regress you’re good. Start somewhere and continue moving forward. If you decide to go back to the gym, I’d like to recommend a total body workout to start with. A total body workout is good for many reasons, but because you might only go to the gym one day per week in the beginning, the total body workout allows you to train your whole body in one day.
Squats- light weight 16 reps
Bench Press- light weight 16 reps
Seated Close Grip Rows- light weight 16 reps
Shoulder Press- light weight 16 reps
Alternating Dumbbell Curls- light weight 16 reps
Skull Crushers- light weight 16 reps
That workout hits your legs, chest, back, shoulders, and arms. Go right down the list without a break; from one exercise to the next. Take a 3 to 5 minute break after and stretch. Repeat the list a second time; take another 3 to 5 minute break and stretch. Do a third set and afterwards, pick an exercise to do for your abdominals. That’s it. Start there, and adjust the workout according to how you’re feeling.
Eventually, you’ll move up to two days per week. At that time, you can split the workout in half. One day will be legs, back and chest, and the second day will be shoulders and arms. Let’s not get too far ahead of ourselves though. Remember, the idea is to get started; to start somewhere. Rome wasn’t built in a day, but you can get that Rome body in time.
Alright my friends. It’s Friday, it’s beautiful outside, and I wish you all a safe and fun weekend.