Fitness Newbie? Read this getting started guide!

Fitness Newbie?

Get started with these 10 Tips For Success

Stepping into a new gym for the first time can be a bit intimidating and overwhelming.
You might see a bunch of people lifting really heavy things. Doing unfamiliar movements and using peculiar vocabulary. Fear not fitness newbie; these people won’t bite. They’re actually pretty friendly and supportive once you get to know them. It can be a lot to take in at first glance, especially if you’ve had limited exposure to functional fitness training prior to starting at FunFit. But don’t worry; we’ll look after you. The following are 10 things to keep in mind as you begin your FunFit journey.

1.) Have fun

Let’s face it, not all workouts are fun. But when it’s over, you feel a sense of accomplishment (or relief!). You shouldn’t be upset that you didn’t get as many reps as the person next to you. Don’t take yourself too seriously. Smile. Laugh. Introduce yourself to people you don’t know. If you’re not having fun, why are you here?  Do you enjoy your overall time spent at the gym? Do you enjoy the people, the community, the knowledge and support that it provides? If so, then don’t be too concerned with your competitive nature.

The things you’ll learn at FunFit are fun: making your life easier and helping you engage more. Learn new skills of controlling your own bodyweight, kettlebells, movement, olympic lifts. A lot of the stuff you can’t do in a Fitness First. The attitude is different too; the feeling you’ll have the first time you get an unassisted pull-up or move with effortlessness is an amazing sense of power and accomplishment.

fitness newbie: challenge yourself and have fun

2.) Don’t be afraid to ask for clarification, over and over again


It’s your time, money, and most importantly, health. If you don’t fully understand something, ask. If you still don’t get it, ask again. Don’t be afraid to ask for clarification if you don’t fully grasp the concept, or you think others in the class will get frustrated with you for taking up too much time. We were all a fitness newbie at one point. We’ve all been there. Learning the mechanics of certain movements like the squat, deadlift, or any of the olympic lifts takes lots of practice and critique from a trained eye. If you need help, just ask.

3.) You’re competing against yourself, not others


When it comes time to doing a workout, don’t feel like you have to do everything, or be able to complete as many rounds as other people right off the bat. Go at your own pace. Let the intensity find you. You need a solid foundation of strength and flexibility in order to progress into more demanding workouts.  Start light, get your form sorted out, and improve from there. Chase your own capacity before chasing the person next to you. Which brings me to my next point…

Fitness newbie: Leave your ego at the door

4.) Don’t be too proud to modify


Learn new movements. Progress to more complexity over time. You have to know your own body and its limits. Most importantly, there’s no substitute for common sense.

5.) What you eat is more important than what you lift

Nutrition is the key to every aspect of your life. It affects your energy levels, your recovery, and your overall defence against disease.

“Junk in, junk out.”

When you’re first starting out, the quality of your food is far more important than the quantity. Eat ‘cleanly’ (as much real food as possible / as little processed food as possible). If you’re eating as cleanly as possible, you don’t even need to worry about the quantity at this stage. You are a Ferrari. You wouldn’t put low quality fuel in a Ferrari, would you?


6.) Training isn’t everything


We are doing a strength and conditioning program that focuses on building general physical preparedness (GPP). It can improve almost every aspect of your life, but that doesn’t mean that it has to be your sport or your lifeblood. I train so that I can do whatever I want: Go out, play sports, learn new things. Having that GPP allows me to take on new challenges. Training is not my life. I train so that I can have a life… and get the most out of it.


7.) It doesn’t get easier, but you get better


Persevere. You get stronger, build a greater aerobic capacity, and become mentally tough.  All of these aspects, combined with experience, allow you to know when to push yourself and when to back off, so that you can do each workout to the best of your ability.

Fitness newbie: keep calm and do your best


8.) You won’t PR every day


Don’t mistake intensity for hard work. Even if you’re having a bad day and the intensity just isn’t there, you can still get a lot out of your time in the gym through hard work. Intensity and hard work are not the same thing. Don’t skip a planned session just because you’re feeling a bit flat. Not feeling too strong that day? That’s fine; scale back. Something is better than nothing.

9.) Respect rest and recovery


Too many people new to training (and even those of us who have been doing this a while) get caught up in over-training. Don’t be afraid to schedule in a de-load day once per week, or a de-load week every 4-6 weeks where you cut the weight, rounds, and intensity in half. You have to think about this from a longevity standpoint. If you’re killing yourself every time you step foot in the gym, week after week, month after month, year after year, you’re going to eventually break down. You need to respect your time outside of the gym. There’s an old weightlifting adage that goes something like: “You don’t get bigger and stronger from lifting weights, you get bigger and stronger from recovering from lifting weights.”

Proper nutrition, hydration and sleep all play their part in recovery, but you also need to listen to your body. If you continuously beat yourself down, you’re going to get hurt, injured or worse. Stay on top of your mobility work. Don’t know what that is? Ask!

10.) Thank yourself

Overcoming inertia and getting off the couch isn’t easy. Especially in winter. Thank yourself for making the effort, training consistently and reaping the rewards. You’re investing in yourself. It’s worth it. 🙂


So, what now?

You’ve made a commitment to yourself. You’re about to start eating better. Your vocabulary will soon include words like burpee, deadlift and snatch. See you in training. Welcome to FunFit.

Ready to get started? Get in touch!

The Pick-up Password – Safety tip to protect your child

kids safety password

If you’re a parent then you care about your kids.
You want to know your kids are safe.
You want to know where they are.
A simple password can make all the difference.

Having a system for school pickup is a must. Most parents tell their kids if they are going to be picked up by someone else. Sometimes the parent might forget. Sometimes the child may not remember. A simple, yet effective solution is the pick-up password. The parent and child agree on a password. Only the parent, child and authorised collector know it. That way, if someone forgets an arrangement there is a quick solution.

Situational examples:

“Hi Billy.”
“Hi Mrs Jones.”
“Billy, your mum asked me to pick you up from school today.”
“Oh, ok. What’s the password?”
“Oh, yes. Your mum said you’d ask me that. The password is (correct answer)”
“Thanks Mrs Jones. Let’s go!”
(Gets in the car)

“Hi Billy.”
“Hi Mrs Jones.”
“Billy, your mum asked me to pick you up from school today.”
“Oh, ok. What’s the password?”
“Password? She didn’t tell me one!”
OR
“The password is (incorrect answer)”
OR
“Get in the car. I don’t have time for this!”
“Thanks anyway Mrs Jones, but my mum said “No password, no go!”
(Billy now goes to find a teacher)

Simple steps any kid can learn:

  1. Choose a password you and your child can easily remember
  2. Any time you arrange someone to collect your child remember to tell them the password!
  3. At pickup, your child will challenge the collector for the password.

If the password is correct, your child knows they are safe to go (and will probably be chuffed with the system!)
If the password is incorrect your child knows to run and find a teacher immediately.

Using a simple (polite) challenge/response system like this achieves a number of things.

  • Your child is safer at pickup time
  • You and your child will be more aware of personal safety without any fear or paranoia
  • Remove situational ambiguity so your child can practice making confident choices
  • Give your child the ability to say “no” to adults in certain appropriate situations

The exact wording can be modified depending on the age of the kids involved. The message must stay clear.
This tip (and many others) are the sort of thing taught in the self defence classes at FunFit.

Do you think this system would work for you? Please post your thoughts to comments and share this with parents you think could benefit. Thanks.