4 Fitness Tips for Beginners (EP 68 FULL TRANSCRIPTION)

These foundational fitness tips are so important if you’re a beginner OR you’ve been working out forever. It’s important to be reminded of these training and mindset tools so you don’t overcommit or get injured and lose your motivation.

EPISODE #68 Fitness Tips for Beginners

Lunden Souza: [00:00:01] Welcome to Self Love and Sweat, THE PODCAST, The Place Where You’ll get inspired to live your life unapologetically, embrace your perfect imperfections, break down barriers and do what sets your soul on fire. I’m your host, Lunden Souza.

Lunden Souza: [00:00:21] Hey friend, it’s me, Lunden Souza, online lifestyle transformation coach. I help people all over the world, just like you, who know they are meant for more, Get their mind right and their body tight and go from crazy busy to crazy happy. And hey, if it’s our first time meeting….Welcome, so happy to have you!

Lunden Souza: [00:00:41] And if you’ve been with us for a while, it’s so great that you’re here too. I’m really excited to share this episode of the Self Love & Sweat THE PODCAST with you.

Lunden Souza: [00:01:07]Hey, I want to tell you quickly about two Ways that you can get connected beyond the Podcast to up level your health, your life, your fitness, reach your goals, but also support the podcast as well. So the first option is our Self Love & Sweat MONTHLY Members Only Meetup

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Lunden Souza: [00:02:01] Test it out for only $1 for your first month, and then you can be on board to listen to the Podcast, join up on the meetups. And just really feel like you’re connected and thriving on this journey to reach your goals. The second option is our strong at home for women eight week dumbbell only workout plan. We have women all over the world getting stronger from the inside out right at home, right? So we’re ready to take action to get stronger despite the circumstances of the world, and we know that we’re not about to do that alone. So embark on this eight week journey with us.

Lunden Souza: [00:02:35] You can go to lifelikelunden.com/strong-at-home, you can pick up your 8 week Plan. And the exciting Thing is that every eight weeks We open it up for VIP all Access coaching with us. So not only do you get the plan, but you get  Zoom fireside Chats with us. You get an exclusive way to chat with us any time so you Can ask your questions, share your progress. And we’re always Continuing to stay connected and motivate and

Lunden Souza: [00:03:02] Inspire each other on our journey to get stronger, no matter what that means for us. So if you know that you’re meant for more, you’re ready to get stronger from the inside out and you’re just like, Yes, I need a plan and some structure. Something to tell me what to do. I know I’m ready, but I

Lunden Souza: [00:03:17] Need that coaching. I can’t do it alone.

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Lunden Souza: [00:03:48] Enjoy this episode! Get connected self love and sweat, friends.

Lunden Souza: [00:03:49] Hello, everyone. Welcome back to Self Love & Sweat THE PODCAST. I am super excited to bring you these tips today. Today we have four tips for your fitness If you are a beginner …. and if you’re not a beginner, stay tuned because these four tips are going to be super valuable no matter where you are on your fitness journey. If you’re in Chapter one, Chapter two, Chapter sixty two, whatever, these tips are really going to be valuable and are really

Lunden Souza: [00:04:18] Foundational tips and things to know and things to kind of let sink in No matter where you are on your fitness journey. Because when it comes to these tips, They are Going to help you in the long run with longevity and consistency.

Lunden Souza: [00:04:34] And so I just really felt like these four tips provide a lot of value, no matter where you are on your fitness journey and will really help you understand that we’re never really starting over. Right. This is our journey. There might be a little bit

Lunden Souza: [00:04:49] Of a Pause or a break or a little bit Of a dip in terms of Intensity in our workout. Maybe you’ve never, ever worked out before. That’s possible, too, but there always are going to be Kind of these, this ebb and flow and just Kind of the moments where we’re feeling a lot stronger, a lot more Motivated and times when we’re just kind of, yeah, taking a step back a little

Lunden Souza: [00:05:09] Bit, allowing our body to recover, maybe for a couple of days or even a season or whatever. It’s just like I like to I want to start it off there with saying that, you know, you’re never starting over. It’s not like if you get in that mindset of like, Oh my gosh, I

Lunden Souza: [00:05:27] Have to be perfect. I’m starting today. It’s like, that’s fragile. It’s like it’s going to break and it will. You can’t be perfect, right? So these tips are really going to help kind of build, let’s say, that strength there when it comes to the endurance of the journey. Not necessarily, you know,

Lunden Souza: [00:05:44] Building actual physical strength and building endurance physically. That’s amazing, too, But that strength and endurance within your fitness journey, and that’s what these four tips are really going to Help you be able to do and be able

Lunden Souza: [00:05:58] To understand, OK, so no matter where you are on this fitness journey, these four tips are going to be super valuable for you. But especially if you are a newbie or you’re a beginner or you’ve taken a break for a while before you just like jump into the swing of things and try to do all the workouts and work out every single Day and all the time. Listen to these four tips.

Lunden Souza: [00:06:17] Ok, so let’s jump right in. Number one, The first tip for fitness beginners or for any of You listening today is to understand that Your mindset Impacts all of it. Ok, so if you think working out sucks, you’ve got to switch that thought process. Ok? If you think that

Lunden Souza: [00:06:40] every single day, you’re going to be motivated and you’re Consistently seeking, needing to be motivated all the time and when you’re not energized, it’s not good. We got a flip off that, too.

Lunden Souza: [00:06:52] So your mindset is going to impact all of it, right? Some days I wake up and I don’t really want to work out. I don’t really feel like it. This morning was a great example. I just was

Lunden Souza: [00:07:01] Feeling a little bit more sluggish. It just took me a little bit longer. I’ve been working a lot more lately and I just felt a little bit tired and I had to literally remind myself today like, Hey, working now it’s going to bring you energy. Like working out is going to help you feel more focused and more alive,

Lunden Souza: [00:07:19] And the Way you feel after you work out is going to be way better, you know, and there I was, like brushing my teeth, like rolling my eyes At myself, you know, because this is the work that I do, too. It’s like, We’re not always motivated. We’re not always excited About doing all the things when it comes to working out and a healthy lifestyle and all the Stuff that we said we’re going to do, right?

Lunden Souza: [00:07:37] So from the beginning. Understand that mindset. Work has to be a part of it, right? Nobody comes to me asking me, Hey, London, I need mindset work. It’s like, How do you find that motivation and that consistency to work out and to stay positive and stay motivated And reach your

Lunden Souza: [00:07:52] Goals? You know, and that’s A big part of it is knowing that it’s generally me versus me. In fact, it’s always me versus me, my thoughts versus The actions I’m actually going to take, you know? And so I find that coming

Lunden Souza: [00:08:11] Back to that regularly and also making that this first tip. So if you’ve never worked out before, you’re getting back into the swing of things or you’re just like embarking on a new fitness journey or you were successful in the past and now you’re doing it again, whatever. Get your mind right. Get your mindset ready.

Lunden Souza: [00:08:26] Sometimes even I do this. I’ll on days that I’m Feeling really Motivated and really productive. I’ll make videos or myself to watch later or audio recordings. But generally, for me, it’s  Video and I make a video and I’m like, Hey, Lunden, today you might not Be feeling it. Your mind might be telling You that you Just  Want to relax. You kind of, you know, you might Feel it all over the place.

Lunden Souza: [00:08:51] You might be feeling overwhelmed. You might be Feeling self-critical and like beating yourself up a Little bit. But hey, like you’re doing a great job and remember, like as soon as You jump into the flow Of getting work done and getting your workout in And, you know, staying hydrated and all of Those things like you start to feel better and you start to feel alive.

Lunden Souza: [00:09:11] You have a big purpose to Execute, you know, you have a big mission and people to help. And we all do.Even if you’re helping one person or impacting just your family, whatever, we’re all here to make an impact. And so that really helps, too. With my mindset is because they’ll

Lunden Souza: [00:09:25] Be days where you’re feeling good. Write your music hits just right. Got your workout clothes on. Things are fitting. They’re not too Snug. Like you’re having a great day, you’re being productive. You did your morning routine. You know, you took all your supplements, you Stay hydrated, you had a great day, you did what you said you were going to do. Like, there are days like That, absolutely.

Lunden Souza: [00:09:47] But there also are days That are not like that. And so maybe that mindset tip is helpful For you because it’s like you helping yourself, you taking care of yourself, you reminding yourself why you started. And yeah, just knowing that your mindset coming into it is all of it. And if you continuously come, you know, come into Contact with stories of like, Oh, I’m too lazy and I don’t have enough time and all of that,

Lunden Souza: [00:10:16] And like I said, making a quick video or audio note for yourself to remind you Of that, but also Continuously working on your Mindset, continuously Cultivating that. Like I said, no one really asks for that when they work with me, but that’s what they get, right. We get a lot of mindset work.

Lunden Souza: [00:10:32] We get a lot of mindset tools, we get a lot of mindset strategies because, yeah, we have so many thoughts and so many things that can and will get in the way if we choose to let them. But it’s also Possible to rewire our brain a bit

Lunden Souza: [00:10:45] And allow our mind to, you know, transition Into new stories and New beliefs about what it means to be Healthy and working out and all those types of things. So the first one That I want to hone in on is know that your mindset is all of It. I don’t care if you are feeling super motivated, except. Ten out of ten ready to rock, you have everything, there’s going to be days where you’re not feeling it. Ok, let’s get real right now, but you can change that and you can turn that around

Lunden Souza: [00:11:14] With some simple mindset shifts when it comes to rephrasing some of your thoughts from I have to work out to, I get to work out, You know, just honing In on a morning routine. So that way you’re not feeling scattered when it comes time to do that, work out or to get in,

Lunden Souza: [00:11:29] That, yeah, that workout routine, your Mindset impacts all of it. Ok? Me versus me. You versus you. Number two the second tip For your your fitness journey if you’re a beginner And also a good reminder to a lot of us as well is: Get a trainer in the beginning so that you can learn what good form feels Like and then also identify any movement compensations that you might have. Ok, it’s not about Getting a trainer so that they can kick your butt. It’s not about getting a trainer so they can show you all the exercises that you’re not very good at And that make you Completely out of breath, OK? It’s important that you seek That counsel, that you Seek that trainer so That they can show you How to perform exercises properly in A way that is going To feel good for you.

And that way, they can also identify movement compensations In your body, right? If you sit a lot, then your hips can be really shortened, which causes our back to arch in this anterior pelvic tilt. It can make our calves really tight. And so that type of, you know, we can all think about that. You know, sometimes we sit a lot. Our hips feel tight. Things can be out of alignment and then lead to us, you know, squatting with some movement compensations Or not doing lunges properly or not doing planks properly or Sometimes movement compensations.

Lunden Souza: [00:12:53] When we’re pulling something, our head can protrude forward and our upper body and just different things Can do things in order to compensate to Perform A movement using the muscles that we have using the movement patterns that we have. But oftentimes, the movement patterns That our body has developed from a very sedentary lifestyle or perhaps not really moving a ton can lead to injury a lot faster. And so if you just jump right into the swing of Things and you know you get Your ass kicked in a workout and then you’re super store, then your back’s kind of Tight like you want to move at a pace that you know you don’t need To have for rest days after your workout because you’re so sore, right? In the beginning, you will be sore probably for a couple of days, but working out with a trainer in the Beginning, one that’s not in it to push your limits and make you puke, You know, right away.

Lunden Souza: [00:13:44] But that’s going to help you Understand, Hey, this is why your body is moving this way. Here are some corrective Exercises that You can do, or some great warm up exercises Or stretches that you can do In order to get your body moving in a way that’s more efficient, Moving in a way that’s going to make You make you less prone to injury. And if you go and hire a personal trainer, make sure they’re doing that.

Lunden Souza: [00:14:08] Make sure they’re doing assessments, make Sure they’re looking at how your body is moving. They’re meeting you where you are, and they’re able to Answer your questions of like, why am I doing that? So I Think that’s so important and so powerful Because especially when it comes to knowing what Good form feels like, right? It’s cool if we have, you know, a mirror that we can look At and you kind of see what’s  Going on when we’re squatting or doing a push up or whatever. But sometimes, you know, I’m working out. I mean, I do have a mirror in my room, but sometimes I’m working out in a space where I don’t have a mirror, right? And it’s important to start to understand And know What good form feels like. You know where the driving force comes,

Lunden Souza: [00:14:45] What muscles you’re supposed to feel, activating what is, you know? And that way, you can start to Identify that on your own Understanding that like, Oh, if I feel a little ache in my lower back when I’m holding a plank, I should probably tuck my Hips under and activate my lower abdominals and really open Up and flatten out That lower part of my Back and. And just knowing that and feeling what that feels Like is super helpful. And that way you’re not just jumping into a workout plan blindly. Trainers also help with accountability, right? I mean, when You’re investing financially and you have an appointment with Someone and a certain time that you said you’re going to be there, right, that can be really that can be super helpful, super valuable. And you know, maybe you’re not a beginner listening to this, but getting a trainer, especially in like a an exercise form or style that you’re not, you know, you don’t do regularly or you want to try out is super cool. You know, I love working out with my cousin. He’s a martial arts master and I just

Lunden Souza: [00:15:45] Love doing kickboxing with Him and some breath work and different stuff Because, yeah, I’m not Trained really in that. And that’s not my expertise, and I like to have guidance so That I can start to get better and I can know What it’s supposed to Feel like or what know different, different things I can do to get better.

Lunden Souza: [00:16:05] We do in a lot of different areas, get coaching, get a trainer, get someone that can really help you, and that doesn’t mean you have to do that forever. You don’t have to have a trainer forever. Some people Do. You totally can. But I’m not saying like, you Know, invest all your money and have a private personal trainer. I’m saying, like, learn from someone that can help you build a Solid foundation so that you can have that longevity. You can have that consistency and you can be less Prone to injury. And you can actually work out in a way that feels good for your body And move in a way That is good for your body and start to identify and learn from some of  Those movement compensations so That you know why they’re there, you know, and how we’re standing when we’re not thinking about it, or when we’re sitting and we’re hunched over or whatever like it just brings a lot of awareness to your body.

Lunden Souza: [00:16:51] So that’s the second one is get a trainer to understand what good form feels like and also to identify any movement comp. There. Ok? Number three: don’t overcommit. You don’t need to do all the things. You don’t need. To do all the workouts every single day, All the time in to infinity and beyond. Ok, don’t overcommit. Go for one more than you’re doing now, OK? If you’re not working out at all, OK, then maybe two more hit a two day a week workout plan. But where are you now? You know, are you doing like three days a Week, 20 minutes?

Lunden Souza: [00:17:28] But it’s like not really doing the trick and you need a little bit. Maybe you’re doing more cardio and you want to add in more strength training. Just ask yourself, what am I doing now and what’s like One more than I’m doing now? Whether it’s one more day, whether it’s just a little bit Of extra time Tacked on, maybe start doing 30 minute workouts three times a Week. What’s like just that Little bit extra, right? Just a little bit extra, not over the Top, you know, not trying to have all the goals and all the things and all the to dos. This is a huge one, and this is one when I’m working with my clients one on one, I’m like, Yeah, we can get big picture.

Lunden Souza: [00:18:06] We can get Excited about what you’re going to do. And even if you do this now, if you think about,  Ok, I’m going to work out four days a week, I’m going to meal prep my meals, I’m going to get enough sleep, I’m going to wake up and Do my morning routine and we can Feel how excited we are and everything. But you know, my job as a coach and also as I’m Talking to you here on the Podcast is like, I’m the weight that’s at the end of the Balloons. Like I’m bringing you back down to reality And saying, like, Hey, that sounds nice. That’s cool, but like, you can’t just go flying off Into Neverland, you know, thinking you’re going to do All the things Because that’s really unrealistic. Start where you are now.  Add on a little bit. Once you get that, then add

Lunden Souza: [00:18:45] On a little bit more. Try to focus on this area, maybe focus a little bit more on nutrition instead of working out once you get the workout part down. But just don’t overcommit, OK, literally just don’t overcommit. I’m telling you this. If you have a list of goals across a few of them off, it’s a bonus. If you reach them, it’s bonus If you get there. But just start with one extra than where you are now, right? I don’t want you to overcome it and then be super sore. I don’t want you to overcommit and get injured. And most importantly, I don’t want you to overcommit.

Lunden Souza: [00:19:16] And then again, be like, See, nothing works. I can’t Be consistent. I don’t have enough time, you know, I don’t have enough energy. Like, no set up your realistic expectations so that you can crush them so that you can have success and progress. Ok, no more pointing the finger. No more of like, Oh, I was supposed to do that plan, Or they said that that was going to be the answer, And that’s going to work. It’s like, what’s one more than you’re doing now? And stick with that. And stick with that.

Lunden Souza: [00:19:45] Very important. Ok, the fourth one, the last tip for you on your fitness journey, if you’re a beginner and this one’s also such an important reminder for everyone, like even if you’re in chapter, I don’t know nine thousand nine hundred and ninety nine of your fitness journey, this one is important, too: recovery is part of your workout plan. Don’t just work out and then not foam roll and not stretch and not try to get good quality sleep. Right? Staying hydrated like that’s all part of your recovery. So make sure that that is part of your plan. Ok, that that is something that like, OK, if you’re like, I’m going to do three days a week of working out and I’m going to do 40 minutes

Lunden Souza: [00:20:29] And twenty five minutes. Of that is going to be a workout. But 15 minutes of that is going to be like the warm up at the beginning, maybe five minutes and then 10 minutes at the end To stretch and maybe foam roll. Or maybe that’s one particular day, which of course, I’m a huge advocate of rest days, multiple rest days, right? And so maybe That’s just like a day of relaxing and recovering and foam rolling and whatever, but Make it just as big of a deal, right? Just as big of a deal as it is to

Lunden Souza: [00:20:56] Get those three to four workouts done. Crush some did a great job. Get just as excited about that Day or two that you take where you’re like, I’m just going to go for An easy walk, I’m going to foam roll, I’m going to take an Epsom salt bath. I’m going to. I like to use essential oils, so I’ll use like Peppermint and wintergreen and sometimes lavender and rub that into My muscles and just kind of give myself a little massage, Making sure that recovery is part of that process because like nothing feels worse than training tight and sore muscles. Or you know what I mean when you’re doing a workout and maybe you’re just been super tight, But you haven’t taken the time To foam, roll out your quads or do any hip flexor stretches or anything like That, and  You go to do your lunges or your squats or whatever, and it just feels Tight and crackly. And then maybe you end up doing too much and then you feel some like aches

Lunden Souza: [00:21:49] In your back later. Ok, take care of your body. Literally, don’t just beat it up and then not do the recovery seriously. And it’s just so important for the longevity And Consistency of your body, of your overall health and your wellbeing. You know, you don’t want to stretch yourself too thin when it comes to output. Don’t forget that working in part and taking that time for the recovery in our body is so important. So powerful, you guys. That’s something that I, you know, my One of the great visions I have when it comes to fitness, like my  Wife or working out is because I want To be able

Lunden Souza: [00:22:28] To continue to do burpees until I’m 90, OK? That doesn’t mean because I need the I need the oh my gosh, you know she can still do burpees when She’s 90 factor. It’s not really for me. It’s just kind of like, I feel like that’s super motivating. Like when I see, like on Instagram, like older people like, I saw this 80 year old the other day do like box jumps with her trainer. It was like a little Box, but she did it, and I just feel like that’s so motivating. And when I think

Lunden Souza: [00:22:53] About a 90 year old that can do burpees, which is going to be me, right? She’s not like beating herself up in her thirties. You know, I’m thirty three right now. So if I want to be doing burpees, you know, until I’m 90, I need to be taking care of my body. Yeah, I need to be working my muscles, of course, and working out and Staying fit and all of that. But I Also need to be recovering and getting Good sleep and foam rolling and, you know, getting massage or doing it myself And making sure that like I Am stretching and that I’m mobile and I’m flexible and that’s

Lunden Souza: [00:23:23] Going to be really important. I don’t want to be completely hunched over and malnourished when I’m older and have different issues where I wouldn’t be able To do Burpees and to. I don’t know what social media will be like when I’m 90, but I think I’m going To go viral doing burpees when I’m 90. That’s kind of my vision That makes me remind myself To, hey,

Lunden Souza: [00:23:42] You know, push your limits, but rest hard to like, rest hard because if you don’t rest, you know you’re going to feel it, you’re definitely going to feel it. So those are my four tips for you today for all my fitness beginners out there. Congratulations on jumping in and just going for it. And for those of you that are on your fitness journey and you have been for a while, maybe you’re starting fresh again. Maybe you’re just kind of in a lull. Maybe you’re crushing it right now and you’re just like, I wanted to listen to these tips just to refresh a little bit wherever you are, these tips are going to be super valuable. Like I said, so know that you’re that’s number one, know that your mindset impacts it all. Number two, get a trainer, especially in the beginning.

Lunden Souza: [00:24:22] So you know what good form feels like. You can identify any movement compensations And start to crack them. Number three, don’t overcommit. You’re not built to do All the things OK. Just one more than you’re doing now. And number four, don’t forget, recovery is part of your workout. It is part of your workout routine foam rolling, stretching, Easy walks, bath sleep. You know that? Recovery, that rejuvenation is going to be so important to your longevity And your consistency.

Lunden Souza: [00:24:51] Ok, you guys, thank you so Much for being here on self-love and Sweat, the podcast, and I hope that you found these tips valuable if any of them speak to You and you’re just really like, Man, that really spoke to me, I would love to hear from you. You can send me a DM mainly on Instagram. I’m @lifelikelunden on all platforms, But I usually answer very quickly on Instagram. And then or if you’re on my email list, you can just hit reply To any of the emails that I send to you, and you can let me know what spoke to you. And I always respond. I love getting emails from you guys, so please reply. Let me know how this episode spoke to you. Let me know which takeaway Really spoke to your heart today. And if you’re not on my newsletter list

Lunden Souza: [00:25:33] And you want to get connected, you Can get my free Movement and mindset calendar. You’ll find that in the notes of of the show notes And wherever you’re watching or listening to this, they’ll be somewhere where there’s notes. So you’ll find that link there and you can get On the list. For my weekly Mind Body Love Newsletter, I send it out every Monday, and then every month I give you a new workout calendar That you can.

Lunden Souza: [00:25:58] It’s a workout and mindset calendar so you can do workouts with me. You can listen to some other podcast Episodes,Just have some journal prompts, reminders, words of encouragement and ways that you can really stay consistent holistically in your journey. So have a beautiful day.

Lunden Souza: [00:26:13] You guys keep rocking it. Thank you so much for listening to this episode of Self-love and Sweat, the podcast. Hey, do me a favor. Wherever you’re listening to this podcast, give us a review. This really helps a lot and share this with a friend. I’m only one person, and with your help, we can really spread the message of self-love and sweat and change more lives all around the world. I’m Lunden Souza, reminding you that you deserve a life full of passion, presence and purpose fueled by self-love and sweat. This podcast is a hit spot Austria production.