Beginners Guide to Starting a Fitness "Journey"

Social media has made the fitness world overwhelming.  This tool that could easily be an incredible asset/tool has made it a nightmare. 

I primarily blame influencers.  They have all these new/improved/best workout plans but yet when looking at half of them, they are straight junk.  They aren't maximizing movements or the range of motion for the muscle.  

Half of these influencers talk about spending two to three hours per day in the gym.  Who has time for that?

So many clients come to me overwhelmed not knowing where to begin.  I always take a simplistic approach until they get the basics down, then we scale workouts.

So, what is a simplistic approach? Keeping with the basic movements or what I call "old trusty workouts."

Here's a quick example basic three day per week strength training split that I like to start most beginners performing.

Push (4 sets, 8-12 reps; when you can do 10-12, it's time to move up in weight)

• Flat Bench Press (Barbell or Dumbbell)
• Flat Bench Chest Flys
• Seated Shoulder Press (Barbell or Dumbbell)
• Side Lateral Raises
• Triceps Kickbacks
• Overhead Triceps Extensions

Pull (4 sets, 8-12 reps; when you can do 10-12, it's time to move up in weight)

• Pull Ups (can be assisted but goal is to do unassisted)
• Lat Pull Downs
• Rear Delt Flys
• Bicep Curls
• Hammer Curls

Legs (4 sets, 8-12 reps; when you can do 10-12, it's time to move up in weight)

• Barbell Squats
• Leg Press
• Lunges
• Seated Leg Extensions
• Lying or Seated Hamstring Curls

Need help getting started? Let us know! Are you a veteran at this whole thing? Leave your favorite tips in the comments!

Are Fitness Trackers Accurate?

My beloved Apple iWatch

Take a look at the people around you.  If I had to guess, three out of five of them are wearing some sort of fitness tracking device whether it be an Apple Watch, FitBit, Android Watch, etc.

You may have thought about purchasing one out of curiosity.  But the question of how accurate these devices really are remains.  

While there are many different opinions/research on each device, the consensus is almost the same across the board with most - the calorie burn tracking is not 100% accurate.  However, it can give one an idea of their general activity and a general estimate.  For example, when I set up my Apple Watch for the first time, it asked for items such as my height, weight, etc.  This allowed the device to calculate a fairly accurate Basic Metabolic Rate (also known as BMR).

Based on my heart rate throughout the day and during my workouts, my watch is able to estimate my calorie burn for the day.  Even when I take it off when I sleep, it adds some calories burned based on my BMR to give me a total calorie burn for the day.

Fitness trackers do give great accuracy (in most cases) of steps taken, running, and walking distances (when equipped with GPS).

Final determination? I am rarely without my watch on.  Maybe my calorie burn isn't 100% exact but it gives me a little push each day to burn more than the previous day.