Start Strong: Setting foundations that get results

Starting exercise for the first time or getting back after a break or injury can feel daunting. 

Whatever stage you are at, the approach is the same: gentle, gradual, and focused on what feels right for you.

In this short episode, we guide you through what to expect in your first weeks:

•  How to find your focus, figure out realistic goals and set one intention for the next 6 weeks 
•  Why feeling stronger beats chasing numbers on the scale
•  What we expect from you to get the most out of your membership 
• Why having an open mind and good communication is the key to success
• What you can expect from us: coaching, support, structure and no judgement
• Soreness and DOMS: What to expect and how to manage it in those first few weeks 

This episode is for anyone who feels nervous, unsure, or hesitant about returning to exercise. A lot of the time the hardest part is getting through the door. In the episode we give you a gentle, practical guide to starting movement confidently and safely, no matter your starting point.

Transcript

SPEAKER_00 0:05

Hello and welcome back to the podcast. I'm Emma Regan and I'm joined with Laura. We've not done a podcast, just the two of us, for a while.

SPEAKER_01 0:15

We haven't. It's nice to catch up.

SPEAKER_00 0:17

Yeah, absolutely. So we thought that we would record something quite short that you guys can listen to if you are in a rut, if you're thinking about going back to the gym, if you're thinking about starting exercise for the first time, it can be daunting, it can be scary, it doesn't have to be. So we wanted to record an episode so that you were armed with information on what that might look like.

SPEAKER_01 0:46

I think we get quite a lot of people that come through the doors, and by the end of the session, they're almost relieved because they've put a lot of pressure around that first session, whether they haven't been in a while or it's their first time exercising, where you almost feel a sense of relief that you actually had fun or it wasn't as hard as you thought it was going to be. So hopefully, throughout this very quick episode, you'll kind of feel a bit of relief that you aren't alone. Um, and sometimes the hardest thing is actually just getting through the door.

SPEAKER_00 1:14

Yeah, totally. And that doesn't matter whether you're coming back after injury, like Laura and I have both had situations that meant that we stop exercising for a little while and we don't know what exercising looks like to go back to. Um, whether you're coming back after having a baby, whether you are uh you know going through menopause and your body's changing slightly, or whether it's later in life and you there are things that you used to be able to do with so much ability, and now you maybe struggle with a little bit. We had a lady that joined us recently who struggled to get off the floor, and her main goal was just to be able to stand up from the floor. Um there's so many times as women that we have to re-get to know our body, and I think that can also push exercise out to be a little bit more intimidating. So, we as I said, we want to make sure that you're armed with kind of just what to expect, how to get the best out of it, and to how to ensure that you aren't feeling daunted and aren't feeling nervous, and you feel a little bit more excited about maybe your first session back.

SPEAKER_01 2:22

I think one thing people can struggle with a lot is finding their focus. What do you recommend, Emma, for someone that is unsure of where they want to start or why they want to start?

SPEAKER_00 2:34

So I definitely think it's important to go in with some kind of goal. You know, what is it that you're looking to achieve? And that might be something really surface level. That might be something like, I want to lose weight. That was that's what draws a lot of women to exercise. It might be something a little bit um more in-depth, like we had a lady, like I said, who wanted to be able to get off the floor. We had a lady who wanted to be able to do pull-ups, or her friends were all doing fitness competitions, and she wanted to have a little look into whether she could do one. I think there's so many different reasons that people get into exercise, but I think we don't always uncover the real why of why we are signing up to this program until later down the line.

SPEAKER_01 3:19

And I think also you find new whys as your journey continues. Like a lot of our members do their six weeks with us and then actually find their real goal like four or five months later because they've learned so much about their body, they've learned more about themselves and what they want. So I think sometimes actually getting started is the only goal you really need.

SPEAKER_00 3:41

Absolutely. And starting with one goal is really, really important. But what we call it is the five whys. So then asking yourself from that one goal, why do you want it? Why is that important to you? Why would that be important to you? And keep on asking yourself those questions until you get to the fifth why. And usually what started out to be, I just want to tone up and lose weight, then comes down to actually I'm really sick that of every single time I get ready in the morning, I feel like my clothes don't fit me, and I feel uncomfortable for the rest of the day in my bra and in my jeans, to the point where as soon as I get in the car to come home, I pop those buttons open, and I just don't want to feel like that anymore. And that's where we get to when we ask ourselves why five times. And I think if you can find that fifth why, your motivation for sticking with the program will tenfold.

SPEAKER_01 4:50

Yeah, definitely. And we talk a lot with clients about outcome versus process goals, so it's great finding that outcome goal of what you want from this, but what does the process goal look like? What is the process to getting to that? If you throw a huge goal of I want to lose, I don't know,£10 in two weeks. If you actually look at the processes you need to do to get there, it's physically not possible, it's not a healthy thing to do. So looking at the process is quite important. Like, can you actually fit it in with your lifestyle? If you're just coming back, it's so worth not starting too strong. I know you're probably very motivated if you're going to throw yourself back into exercise, it's actually worth starting a lot smaller than you think you need to, and seeing it more as a long-term goal.

SPEAKER_00 5:43

And that brings us on to our next point quite nicely, because actually, a lot of the process we facilitate for our clients. So we have a six-week program initially, the when people join, and that allows them to get to a realistic goal within six weeks by supporting them with their exercise, with their nutrition, and also with the accountability as well. Yeah. So, what do we expect from people that join that six-week program?

SPEAKER_01 6:18

So, we will be there to support you, we will be there to encourage, but we really need you to show up. There's only so much we can do if you're not showing up to the gym or you're not showing up for yourself, more importantly. Um, be open-minded and be really curious. It's not always gonna feel the best, you're gonna feel a bit uncomfortable at times. Um, and the people that I think I see do the best in the six weeks and get the most out of it is they come in really open-minded, they're okay to a little bit of discomfort, they're okay to things feeling like they're not amazing at things first time. No one is, everyone started somewhere. Um, and just be patient because I think things the progress takes a lot longer than people think it's going to. What can people expect from us?

SPEAKER_00 7:10

Yeah, for sure. I agree with all of those things, and I think from us, there's a expectation that we will, you know, to hold your hand to a certain degree when you come into the gym. We will show you exactly what exercises you should be doing. Um, the six weeks or the initial point for us, I always say to people, we want to get to know your body, we want to understand how you move, what your um restrictions might be, because we all have restrictions, you know, even Laura and I have restrictions within our body. Um, so what restrictions you have, if any injuries, and just how your body moves day to day, and then how we see that in the gym, and we will then be able to adapt exercises that are fit for making you move a little bit better each time that you come in, that then results in you having less aches and pains, being less injury prone, etc. etc. So actually in the gym, you can expect us to coach, support, and give you that structure that you need in order to move better and feel better. And then outside the gym as well, we have our app that allows you to talk to your coach, you can send them a message whenever you need to. And our approach has always been we will be open and honest with you, we'll never judge anything you say, and we'll just try and support you to get to the answers. Yes, our coaches have done all the right training in order to support you with the exercise and the nutrition side of things, but actually, most of the time, it just comes from some habits that you want to improve or you want to change. Um, and by asking the right questions, we can always get people to the answers for themselves.

SPEAKER_01 8:58

I think it's a really important point about the app is that I think it's especially if people have been with us a little while, you almost forget that it's there, but actually, it can be one of the most useful things in your fitness journey is have that having that person who is knowledgeable about all these things. We have seen everything. So, no question is too small, no question is silly, like we will happily answer anything you need, and even if you're just feeling a bit nervous or not feeling your best, message us first. Like, I've had a couple of clients struggling with their mental health recently, and even if you need to come in, do half an hour of a session and do some mobility, I'd so much rather you did that because mentally you're gonna feel so much better for it. Um, so I think just use your coach, like make sure that you're making the most of having that person there to support you, and it really does make a difference.

SPEAKER_00 9:50

Like Lorraine has been one of our most successful clients. She did a podcast with us recently. You can go and listen to that episode, but she used you know uses Laura as her coach constantly, and that is why she has been so successful on this programme. And I think as women, we sometimes feel like we're bothering people and that actually we have to deal with this on our own, but we we don't. We you know, we will coach within our remit. We've got amazing people around us. So if you go, oh god, when I jump, sometimes I feel like I weed a little bit, you know, all of those things we're so used to hearing, but it also tells us so much about what's going on for you physically, so we can point you in the right direction. So I think those conversations are so important to be having in the gym, on um the app, wherever it is, and just making sure that you're never feeling like a burden and you're using the support that you're paying for, essentially.

SPEAKER_01 10:46

Yeah, definitely. Another thing that does come up quite a lot, especially in the first few weeks of excise, is DOM. So it's delayed onset muscle soreness. I think it sounds quite complicated. Um, and I actually had a conversation last night in the gym with a member who's been with us for a while, and she was saying she's so aware that DOMS doesn't mean that she's worked harder, but still feels like she has. Yeah, I think it's that like no pain, no gain.

SPEAKER_00 11:18

Um honestly, I still feel like that now. Like oh, my arms are a bit achy this morning. Maybe I've worked a little bit harder. No, you haven't, Emma. We also have what do DOMS feel like?

SPEAKER_01 11:33

So DOMS will be an ache, and I I really do think that depending on the muscle group, will change the level of soreness because DOMs in our legs, like sometimes you can't walk upstairs, getting on and off the toilet is quite hard, but it's manageable, whereas DOMs in your back can feel quite different, and I feel like that's when people feel alarm bells going off, but actually, it is completely normal. Um, I think you so you've got your rectors which sit either side of your spine, and when you get DOMS there, it can feel a lot like a bad back, but it is just that initial muscle soreness. DOMS happens when you stress the muscle, it creates tears, and initially, when you exercise, your body's not very efficient at repairing those tears, so it takes a couple of days, and that's why you feel that pain. After a while of exercising, you're exercising your body gets very efficient at repairing those tears, so you don't necessarily feel that soreness, it doesn't have time to happen basically. Um, so there's soreness is good, it just means that your body's recovering. Um, if you're sore, I would recommend and carry on moving. Maybe don't push it as much as you would have done normally, but if you sit still, it's gonna get worse. Yeah, it's important to get that blood flow around, right? Yeah, um, and I always say first thing in that first week back is prioritose protein, sleep, and just keep on moving and hydrate yourself.

SPEAKER_00 12:56

Yeah, absolutely. Essentially, what we do in the gym is when whenever we lift up a weight, we stretch a muscle, and that muscle then tears because it's been stretched, and that's a good thing because then it comes and it builds it back nice and strong. Using it does it when you're asleep, and it also uses protein amino acids in order to fix that tear, and you have to be well hydrated. So the it they're all it sounds really scary, but they're all really good things, and as Laura so well explained, your body gets it's not that you tear your muscles less essentially, it's just that your body gets used to recovering at a quicker rate, um, which is really, really good the bigger your muscles become. So you will feel achy whether you're returning to the gym, whether you are going to the gym for the first time, you 100% are gonna get that ache, and you'll learn to love it. I feel you will learn to love it, and it's a really nice reminder of actually, I have worked hard today. Um, but the longer you are with us, the less you will feel like that, and that's not a bad thing, yeah, definitely.

SPEAKER_01 14:03

And I think it can be quite alarming if you haven't if you've never exercised before and then suddenly you feel this pain. Um, but again, use your coach, speak to your coach, talk them through what you're feeling, talk them through your pain levels. Like there will be ways to manage it if it's getting too much. Maybe we need to pull it back in sessions a little bit if it is too much for you when you start. It's just about gradually building up at your own pace.

SPEAKER_00 14:26

Absolutely. So, what we'd love you to do is leave this episode thinking about one thing that you would like to achieve in the next three to six months. Whether that is signing up for battle cancer, whether that is doing your first pull-up, whether that is being able to run uh 5k in a certain time, whether it's getting up off the floor with more ease, or actually checking in with your coach on a weekly or monthly basis, whatever that goal is for you, write it down and let us know so that we can help you to stay accountable to it. Thanks, guys. Thanks, guys. We'll see you soon.