Posted on 76 Comments

Fitness Advice #1 Start Now

As a personal trainer, the first and best fitness advice I can give you is this: Start today!
You feel motivated right now and you think this motivation will keep growing and growing, leading you to start exercising soon. I´m sure you´ve heard that motivation is what gets you started. Probably, you feel motivated after a long day sitting on your couch and you tell yourself tomorrow morning will be different: you will go for a run, hit the gym or start doing yoga. Then, next morning, nothing happens. Where´s your motivation? Nobody knows. That´s why motivation sucks. Because it´s never there when you need it.
The moment you have an instinct to act on a goal, apply the 5-seconds rule. In this video, Mel Robbins explains how we all sabotage ourselves, and how we can stop doing it.
Do not wait until next week, do not wait until tomorrow. Whether it is winning a race, losing weight, gaining flexibility, looking good in a bathing suit, or living a long life, start small and work your way up to a better and better you. Please, don´t fool yourself waiting for the perfect moment to start chasing your dreams. There is no perfect moment to start anything other than right now! After a long day sitting on the couch, there is nothing better than a few exercises to relieve and stretch your muscles. And that it´s much better than waiting until the next day. Now is always better than later.
Do not wait one more second: go to the gym and get that membership, or buy that pair of dumbbells you need to train at home or the pair of running shoes you need… Today is the right moment for you to start. No excuses, no overthinking… Just do it.
The toughest part is yet to be: keep going. Rome wasn´t built in a day. A warm day does not make summer. And let me tell you that after your first day working out, you´ll feel proud. But also soreness, tired, and many days from this first day you won´t feel like training. Those who workout on a regular basis know I´m telling the truth. We all feel like that one day (or week) or another! Remember the 5 seconds rule, kick your excuses out of your head and do what you have to do, keep going. A regular (serious) training plan is usually set for 6-8 weeks. On this journey you´ll have good and bad days, great and terrible days, they´re all part of the process.
I would love to help you achieve your fitness goals, whatever they are: lose weight, gain muscle, overcome a plateau, running a 5k or a marathon… You name it, I´m an old dog with years of experience and tons of tricks in my sleeve to get you where you want to be. If you need a custom training and meal plan, and I could help you, sign up. We´ll work together using Evernote, the best app in the market to set goals, track progress, and get things done. That´s what fitness is about, right? Set goals, get things done, and progress towards your dreamed body.
   

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76 thoughts on “Fitness Advice #1 Start Now

  1. Welcome! :) And thank you for your wonderful tips! Happy Sweating!!!

    1. Thank you! The break felt really good. Now, I´m very happy to be back and my batteries are fully charged, lol.
      Hope you enjoy all I´ve prepared ;)
      Big hugs!!

      1. You are welcome! I am happy to hear that :)
        I look forward to improving my fitness routine 😉

  2. Chape,
    You changed your theme of the blog or I am in heaven and seeing things? lol :) nah but I like it a lot, it is very different, definitely something for me to get used to!

    Shay-lon

    1. Hahaha! Yes, you´re seeing things :D I upgraded my account and I still have to work on it! Get used to changes, Shay, there are some more coming ;)
      Big hugs,
      David

      1. You updated your account? like you are changing everything about your blog? wow! this year is bringing new gifts 🙂 lol

        Also, I have noticed you are more active on Instagram as well! good for you!

        Shay-lon

      2. You are right! I’m changing everything but the purpose 😂 New domain, colors, plug-ins…
        Thanks for your support on Instagram, I’ve found an app to repost so I can’t take too much credit for my content there 😅 Still learning how to make it works for me.

      3. Hahaha! wow! hey but at least you use the app 🙂 I haven’t figured that whole app repost thing, so I am doing it the slow way! >.< but it seems to get done, so maybe it isn't so bad.

        Also, didn't realize the new domain, but notice the new emblem for your icon,, I like the color scheme 🙂 I didn't know you were changing plug ins as well! wow!

      4. Haha! Yes I do 😅 I think you don’t need a repost app, but Google store is full of them. And they are really easy to use 👌
        My new domain is chape.fitness 💪😂 I had a crush when I saw it and I couldn’t help myself, lol
        I’m glad you like the new color scheme, I spent two days looking for a nice green color 🤣
        You will see what I’m capable of with the new plug ins really soon. You will love my new website!
        Big hugs!!

      5. Haha!
        I did happen to notice I had a repost app downloaded on my phone. Although I use my laptop when blogging (old school) I know but I prefer typing on a keyboard compared to typing on my phone. LOL

        The new domain is shorter and easier to remember. It seems like that green color is becoming popular around this time of year, I have noticed many bloggers use it for their themes as well! lol hmm.

        I am sure I will enjoy it, of course I didn’t mind the old one either, so I am a simple lad to impress :)

      6. Hahaha! Sure thing you have your phone full of apps you didn´t notice yet, lol
        I´ll try the old school method to upload my own content to Instagram. You´re the Insta-expert here, thanks for sharing your advice!

        I can´t believe MY green color is going viral… I´m so cool… LOL

        Also, I don´t think you´re simple to impress, you have good taste ;)

  3. Good advice, as always dear 🙂 Love the new layout.

    1. Thank you so much, Sunshine! Still enjoying Dublin? 😘

      1. :D We’re back home now. Had to be back for our 100th Independence Day!

      2. Hahaha! So, you go back home because a party :D Sounds good!
        Happy Independence Day!!

      3. Of course! Don’t you? LOLz. Thanks for the wishes :D Hugs!!

      4. Sure! No doubt I´d do the same :D

      5. 😀 😀 😀

  4. Love your wake-up call! You’re so right, about just giving it a shot and starting today not tomorrow. It’s just so true! xxx

    1. Thank you! I see it every year, gyms crowded on January and then the usual faces on February. There is no reason to wait until New Year if we want to exercise. Any given day is the right one 😉
      Big hugs,
      David

  5. Don’t think the biggest limitation to our goals is ourselves? A lot of the times we settle for the path of least resistance and succumb to poor excuses like we “don’t have time” or we “will start eventually” or “its too late for me I’m already too far down the rabbit hole.” Get up earlier and get after it. If you tell yourself you’re going to do it tomorrow, why not today? And it’s never too late to change. Once we stop growing, changing, and learning, life becomes stale. It’s not as hard as we might think to overcome these thoughts, we just don’t want to. Thoughts?

    1. Absolutely! The body follows the mind, and we all tend to procrastinate. I’ve been there myself :D None of us are getting any younger, which means with each passing year it becomes more difficult to start good habits. I think we agree that exercising is a good habit?
      And these negative thoughts or poor excuses are just bad habits.
      I used to tell myself that the time I was spending thinking of going to the gym or not, I could have had a good workout instead.
      Ms. Robbins explains all about these bad habits much better than me and gives a simple solution to overcome them with a simple rule: count backward from 5 to 1 and just do whatever it is: hit the gym, go for a run, etc. Apparently, count backward activates an area of the brain that breaks the negative excuse-loop. Next time you see yourself making excuses, give this a try. All I can say is I´ve tried and it works :)
      Thank you so much for your refreshing comment!
      Big hugs,
      David

  6. David! You’re back 🙂
    Totally agree with you: why wait for tomorrow 🙂
    XxX

    1. Yes, I am 😀
      “Tomorrow” is an uncertain place where dreams go to die 😂 If you want to do something, today is the day 😉
      Big hugs!!

  7. I exercise at home… it’s much easier to organise my time this way… and every day before starting it’s the same old story “ok.., I will just do a few squats and then tomorrow…”, but after starting I keep going… 😄😄

    1. Home training is a very good option! Comfortable and easier to fit your schedule. Also, we can save money for other stuff like… vacation? 😀
      I’m glad to hear that you are able to continue with your training plan 😉 Cheers!!

  8. 👍🏼👍🏼👍🏼

    1. I´m glad you like it :)

  9. Thank you so much for posting it…

    1. My pleasure!!

  10. Awesome post! I always say there is no change without action. Start now. What are you waiting for? https://reignite.blog/

    1. Thank you!! I’m glad you like it 😉

  11. Great article my friend. There’s always an excuse when it comes to exercise, but they all stink. The time to start is always now. Looking forward to reading more posts.

    1. Thank you so much! You’re right, there’s always an excuse. We need to overcome it and do something healthier than sitting on the couch 😀

  12. I enjoyed reading your stuff. I am trying to get motivated. The sad part is I own a small town gym. I love working out but I always feel like work home and the gym is over whelming. So I am over coming it all. A little slow but I will over come it. Winter is really hard for me because the cold hurts my bones. Getting old is hard on the body.

    1. Thank you so much! Owning a small town gym shouldn´t be sad, you should be proud of it, you´re helping your community to get fit and healthy!
      I think that you´ll find a way to reconcile your work and private life. Just be patient with yourself ;)
      Big hugs,
      David

      1. I love it. I encourage people to better themselves all the time. It is just hard to for me to do it for myself.

      2. I know, that happens sometimes. It happened to me too. Somehow is easier to encourage others than ourselves ;) Just don´t give up :)
        Big hugs!

      3. Thank you. I am glad to know I am not the only one.

  13. Quality post, look forward to seeing more!

    1. Thank you so much 😉

  14. Wow! So inspirational and motivational. Thanks for sharing this.

    1. Welcome! I´m glad you like it :)

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    1. Thank you :)

  16. That’s the thing, it’s easy to make excuses for yourself and make yourself believe it justifies why your skipping and so you feel better about not working out but at the end of the day you just end up feeling guilty.

    1. I agree. Excuses don´t make results, make us feel worse and lead us to negative thinking. Now is always the best time to start!
      Big hugs,
      David

  17. Love this picture and this reminder that tomorrow is yesterday too fast!

    1. Thank you, dear 😉

  18. Awesome post. The hardest thing is taking the first step. The second hardest thing is stringing a few steps in a row. After that it gets easy! Great inspiration! Thanks for the post!

    1. Thank you so much! I’m so glad you like it 😀

  19. True that! I used to be 5 stone heavier and put off working out and eating healthy ALL the time. Finally one day I decided that I had to stop putting it off and now I’m in the gym as much as possible! Once you make that decision it really does get easier. Great post – great inspo!

    1. Thank you for stopping by!! I’m so glad you’ve found your way to a healthier lifestyle 😀👌 You just don’t need this advice at this point, but I’m happy you liked it 😉
      Big hugs,
      David

  20. Great post!
    Like the old Nike ad.
    You have got to “Just Do It!”

    1. Thank you so much :)
      Nike still uses that quote, LOL

  21. Action precedes motivation. Nice Post

    1. Yes, indeed! Thank you so much 😀

  22. Great blog! very informative and motivating

    1. Thank you so much 😀

  23. Im a big fan of the 5 second rule! Ive read and watch a lot of blogs and videos about it and I think it can be a life changer for a lot of people. I have actually been working on a blog post about this idea and I think that the more people who see it, the more lives I can change. This is a great blog you made and look for my new blog when it comes out!

    1. Thank you, Bobby :) I´m a big fan as well. This rule has changed my life, no more procastination ;) Look forward to reading your blog!
      Best,
      David

  24. Please check out my website. It’s new.
    https://wp.me/p9FTAP-o
    And looove ur writings

    1. Thank you so much! :D
      Welcome to the WP fam!!
      Big hugs,
      David

  25. Great entry my friend

    1. Thank you 😉

  26. […] via Fitness Advice #1 Start Now — Chape Fitness […]

  27. 💪🏼😊❤️

    1. Thank you :)

  28. Great post !!

    1. Thank you!

  29. Very useful tips! Would definitely share it with my friends and family

    1. That’s great! Thank you 😉

  30. […] via Fitness Advice #1 Start Now — Chape Fitness […]

    1. Thank you :)

  31. […] you training regularly with a Personal Trainer?  Or are you just starting an exercise plan?  No matter what your level of fitness an injury could stop you exercising and be very painful.  […]

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