So you want to get in shape—but how do you get started?

In the video below, I talk about the three simple steps I use to help my personal training clients to start on their fitness journey!

When you’re just beginning to get into shape, the best thing you can do for yourself is to keep it super simple!

Trying to do too much too soon is one of the most common mistakes—which can lead to burnout and dropout (or worse—injury!)

Follow the three steps below to build up your new healthy lifestyle gradually by building a foundation of healthy habits.

Step 1: Get Active

Getting active is the foundation to a healthy lifestyle. Our bodies are built for movement—so the more you move, the healthier you’ll be!

Many people find it helpful to set a daily steps goal of between 7,000 and 10,000 steps. You can use a fitness tracker, pedometer, or even your smart phone to track your steps throughout day.

If you have a sedentary job (one that keeps you seated or standing still the majority of the day), then you’ll need to plan your walking time. Some of my clients go for several 20-30 minute walks throughout the day to get in their daily step count. Others go on one big walk or hike for 40-75 minutes if they aren’t able to get in their steps throughout the rest of the day. Either works!

Another way to think about getting more active is to set a weekly movement goal of completing between 150 and 300 minutes of moderate-intensity exercise total by the end of each week.

Anything that get your heart rate up into its moderate intensity zone counts as moderate intensity cardio!

Many of my clients get their heart rates up by going on brisk walks or jogs, whereas others like to use a cardio machine such as an elliptical, treadmill, or stationary bike. Everyday activities like cleaning your house or doing yard work can also count towards your weekly cardio goal—as long as you get that heart rate up!

Step 2: Watch What You Eat

While you work towards getting more active throughout the day, it’s also important to be mindful of what you’re eating.

As I say in the video, you cannot out-train a poor diet!

A great place to start is to learn and practice the MyPlate model for healthy eating.

The MyPlate model is visual of what your total diet should look like.

Aim to have at least half of what you eat come from vegetables (or fruits and vegetables).

A quarter of what you eat should come from mostly lean sources of protein, and another quarter should come from grains (preferably whole grains).

You also want to make sure that you’re including plenty of calcium in your daily diet—either by including a low-fat source of dairy with each meal or by including calcium-rich foods in the other food groups.

To learn more about eating healthy, check out my Healthy Diet Makeover program.

Step 3: Boost Your Metabolism

While you increase your activity and learn to eat healthier, it’s also important to include resistance training in your weekly activity routine.

Resistance training is a type of exercise that focuses on building muscle. Maintaining your muscular fitness is one of the best ways to boost your metabolism, improve your posture, and reach your fat loss goals faster.

No matter what equipment you have available, you want to include the most effective resistance training exercises: compound exercises (exercises that involve multiple joints and muscles groups working at the same time—e.g., squats, lunges, deadlifts, variations of planks, etc).

In order to build muscle, you have to challenge yourself!

Most beginners are able to get a good challenge by performing several sets (between 3 and 5, for example) of 10-15 repetitions (or reps) of a given exercise, resting between 1 and 3 minutes between sets. On a scale of 1-10 difficulty (with 1 being “super easy” and 10 being “super difficult”), in the first few workouts you want to challenge yourself at a 6 by the end of the last set of each exercise.

Once you get really good at the exercises, gradually increase the amount of repetitions or difficulty of the exercises until you’re at a difficulty level of 7 to 9. Challenge yourself so that the last few repetitions of the last set or two are a struggle—but not so much that you have to sacrifice form!

If you’re unfamiliar with resistance training exercises, it’s a good idea to work with a personal trainer to learn the foundational exercises of resistance training. This will ensure that you perform the exercises safely and effectively!

Many people work with a trainer for 3-6 months to learn the foundations and get into the routine of maintaining their fitness, whereas other maintain a relationship with a trainer for a year or more.

About Jayd Harrison

Jayd Harrison is an online personal trainer and health coach in the Raleigh-Durham area of North Carolina.

She helps clients to find their strength and work towards healthier lifestyles through personal training, group classes, and health coaching.

Click here to learn more about training with Jayd Harrison, and also check out the Youtube channel and follow on social media: