Wednesday, December 18, 2013

The Seven Baby Steps To Fitness And Wellness Freedom

As some of my frugal exercisers might know, I'm a big follower of Dave Ramsey and his 7 baby steps to financial freedom.  His program has helped me get on the right track financial and I want you to be financial and physically healthy also.  So, I came up with my own baby steps but to fitness and wellness freedom.




Baby Step 1

Drink 8 glasses or 64 ounces(1.893 liters) a water a day. You can start with 4 glasses a day and work up to drinking 8 glasses a day. Once you have reached and have been doing this for at least 2 to 3 weeks, move up to baby step 2.


Baby Step 2

Perform aerobic exercise 3 to 4 days a week for 20 to 40 minutes.  Aerobic exercise is running, swimming laps, walking, skating, stair climbing, jumping rope, aerobic dance classes, rowing, cross country skiing, biking, it is an activity that is continuous for at least 20 minutes. You move to baby step 3 after doing baby step 2 for 8 weeks.


Baby Step 3

We return to baby step 1 and start concentrating on nutrition.  If you are over weight or have a chronic condition such as high cholesterol or diabetes, you will have to seek out a nutrition program that meets your needs.  Review 4 to 6 weight loss or nutrition programs before you start, so you can see if they fit into your lifestyle.  If you need a group setting, check out Weight Watchers or FA, for camaraderie and support or request to see a registered dietician. Stay on baby step 3 for a lifetime because it is a lifestyle change. 


Baby Step 4

It is time to implement a strength training program into your fitness regime. This can be done by taking a sculpting class or using dumbbells or resistance bands at home. If you are older adult, you can benefit from weight training once a week, but normally it is recommended to do strength training twice a week. If you are short on time, you can do a boot-camp class that combines strength and cardio in one workout. Try my Fitness Model Workout for advance exercisers or The Baby Boot-camp for Beginners.

Baby Step 5

Make sure you are stretching at the end of the workout.  Stretching increases the full range of motion in the joint which will increase your flexibility.  With increased flexibility, you may decrease your chances on being injured and it may also help you perform your daily and fitness activities to your optimal ability. If your flexibility is poor, try taking a stretching or yoga class or doing a DVD at home.




Baby Step 6


This is the hardest step out of the entire program, you have to work on any bad health habit you may have, for example smoking, drinking too much alcohol and etc.  It may require years to complete step but you will because you would have accomplished the first 5 steps at this point.  Seek a therapist or group therapy session if necessary. 


Baby Step 7

Reached out to someone in need of help and advice about their health and wellness. Nothing is more rewarding than helping a friend or acquaintance change his or her unhealthy lifestyle into a positive one. Another way to give back, would be to volunteer and promote a fitness event or race. Never hesitate to workout with a friend that needs a buddy for support.


These are my baby steps, so do you agree with this order or is there something missing? Let me know and I might add it to the steps.





11 comments:

  1. This is such a great guide going into the new year! am definitely forwarding this to friends! thanks for the post!

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  2. Love the guide and will definitely share with others trying to get started in fitness!!!!

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  3. Great guide of "baby steps." I'm a huge Dave Ramsay fan, too, so I appreciate you breaking it all down! Hope you're having a wonderful week!

    xo,
    Stephanie
    Diary of a Debutante
    www.stephanieziajka.blogspot.com

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  4. I love this! So many people don't know where to start, and this puts people in the right direction!

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  5. So many parallels between finance and fitness. No wonder I'm in to both of them!

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  6. Great guide. I let myself slide this year and when you break it down like this it doesn't seem too hard to get back on track.

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  7. I love the baby step approach. I WILL get back into exercise in 2014 one step at a time.

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  8. The baby step approach is great, especially for me. I have broken cartilage in both knees, and going to a physical therapist. I may get the same thing from her.

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  9. I think that Step 5, stretching, is a good workout in itself especially for anyone who is not very active.

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  10. The baby step approach really helped me lose the last unwanted few pounds i needed to shed!

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  11. Timely information with the new year approaching!

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