Eas­ing you into that fit life, one new­bie step at a time.

Dolly - - Contents -

Fit­ness is hard. It’s not just the phys­i­cal stuff – the run­ning, the jump­ing, the train­ing – it’s also tough to ac­tu­ally get off your butt and do stuff, es­pe­cially when you, er, have no idea what you’re do­ing. Some­times you’d rather be parked on the couch watch­ing Net­flix – don’t worry, you’re not alone, sis­ter! If you want to up your fit­ness game, we’ve got it down to three sim­ple steps. Game on.


En­ter: the walk­ing buddy. Ask Mum, Dad, a sib­ling or a mate to go for walks with you once or twice a week. Us­ing a buddy sys­tem will nat­u­rally make you feel more ob­li­gated to choose ex­er­cise over that new episode of Teen Wolf, be­cause some­one else is re­ly­ing on you – plus it’s a great way to catch up. When you’re ready for a solo chal­lenge, set smaller goals; aim to go for a few shorter walks of 1-2km. Time each walk and keep a record – this will give you an idea of your fit­ness level and help you man­age your #goals. Once you are com­fort­able walk­ing the shorter dis­tance and no longer feel like it’s enough of a chal­lenge, try slowly jog­ging it. If you can’t jog the whole 2km straight up, sim­ply al­ter­nate run­ning and walk­ing un­til you feel con­fi­dent enough to run the full dis­tance. As your fit­ness level builds, you will end up be­ing able to run 2km, which means it’s time to re­set your goals, ei­ther by ex­tend­ing the dis­tance or amp­ing up the pace. For ev­ery goal you set and achieve, make sure you take a mo­ment to feel proud of your­self and ac­knowl­edge how far you’ve come. Way too of­ten we for­get to cel­e­brate small achieve­ments then lose mo­ti­va­tion while work­ing to­wards our big­ger goals.


Let’s be real, gyms can be se­ri­ously over­whelm­ing. There are ma­chines ev­ery­where, grunt­ing peo­ple busy work­ing out… tbh, it’s all pretty con­fronting! But fit­ness queens like Kayla Itsines and apps such as the Nike+ Train­ing Club of­fer new­biefriendly ex­er­cise pro­grams that are easy to fol­low and an awe­some way to start ex­er­cis­ing at home (see be­low for our favourites). These il­lus­trated guides take you through a cir­cuit-style se­ries of ex­er­cises to be com­pleted in tabata timed train­ing ses­sions. Wait, what? Tabata means you spend 30 sec­onds on each ex­er­cise with a 20-se­cond break in be­tween, and you do this three times in a row for each ex­er­cise. These cir­cuits con­sist of two or more styles of ex­er­cis­ing: car­dio and re­sis­tance. Car­dio is high-in­ten­sity ex­er­cises that will get your heart pump­ing, such as burpees and squats, while re­sis­tance ex­er­cises are slower weight-based work­outs that help work and de­fine mus­cles. Both are equally im­por­tant to your over­all fit­ness. The best part about a DIY work­out guide is that you can do it out­doors in your back­yard, at the park or beach, or in the com­fort of your liv­ing room. Once you’ve nailed your work­out rou­tine and are brave enough to hit a gym class or two, you will feel more com­fort­able be­cause you’ll to­tally know how to squat or lunge when the in­struc­tor tells you to.


If you’ve been dream­ing of slay­ing Hanna and Emily’s “Bang Bang” rou­tine from PLL, here’s your chance. Be­gin­ners’ classes – for yoga, dance, Pi­lates, what­ever you’re feelin’! – are an easy way to start ex­er­cis­ing and can be su­per-fun. It’s true, things can get kind of con­fus­ing when your teacher starts throw­ing out words such as “down­ward dog”, “plié’” and “frappé’” (the last one is not just a de­li­cious icy bev­er­age). But the best way to avoid any awk­ward feels is to do a lit­tle back­ground re­search on the class; you can find loads of in­for­ma­tion on­line in­clud­ing ter­mi­nol­ogy/lingo and brief run­downs on what you can ex­pect. The gym’s web­site usu­ally gives a bit about who is tak­ing the class, too. You can even browse Youtube to find mini tu­to­ri­als that ex­plain how to do cer­tain moves and their names so you can be prepped be­fore you walk in. The great thing about go­ing to a des­ig­nated be­gin­ners’ class is ev­ery­one around you is in the same po­si­tion, and, just like you, they’re look­ing to make friends and have fun.

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