I deem this entry to be the best follow up to my previous entry.
To start something is always the hardest. There's a lot of exploration involved, a lot of anticipation, admittedly a lot of expenses as well. But just like anything, you need to start somewhere. Luckily for newbies you already have a great mass of materials to read about the particular fitness regimen that suits you the best. Of course, in a perfect world, hiring a dedicated trainer will suit all of your needs. But for us normal folks, there's always the internet. :P
So lets get started.
STEP 1: GOAL SETTING
A lot of people ask me : "Where do I start?"
I always throw this question back at them: " What do you want to achieve?"
I think in almost anything in life, goal setting is essential. It's basic. You don't need a business degree to realize that.
Well we all know the answer of most people :
1. I want to get thinner
2. I want to be strong
3. I want to look hot / have abs/ have nicer arms / what have you
4. I want to be healthy
Any exercise or sport can give you all those. But it would really help if you know exactly what you want to achieve. To give you an example: I went into plyometrics for strength training. I was very specific.I want to be stronger especially in the upper body. I added in the abs and core training because plyo proved to be so effective for me in those areas. I wasn't so keen on the lower body strength training but I ended up doing some of it because unfortunately, I need it to work on my core. Why, you ask, did I want to be stronger? Because I recognize that in my yoga practice, I may be as flexible as noodle, but I wasn't strong enough to even carry my own weight. My core strength was not enough for poses that required a lot of bodily strength.
I DID get significantly stronger in less than 1 month. I was going to plyo 3x a week for 3-4 hours at a time. (Thats the normal time spent for plyo training by the way). I was supremely happy with it! Except for one set back: I became stiff. My flexibility was also significantly lessened because I was bulking up.
The very goal I wanted was achieved. But it came with a price. So after consulting my yoga instructors and my plyo coach, the resolution was simple: choose what is more important for you and put in more time into the activity that honest it. Plyometrics will not really make you flexible. Yoga makes you strong, yes, but not as fast as plyometrics. In the end, I chose to lessen my plyo training and do more yoga to regain my flexibility. If I continued with my strength training I will be defeating the very purpose I went there for. I needed to balance it off based on my goals and my priorities.
You want a more common example? Lets say tennis. Great cardio. Awesome for strength training. But you'll have to deal with your predominant arm being bigger than the other. Then you'll have to balance it off with say more bicep curls on the left arm . But if you don't care with the uneveness of your arms, then by all means, carry on :P
You get the deal. Know what you really want. Start with that basic requirement first. The rest will follow.
Be mindful that overtime, while you're going through your journey to fitness, your goals may shift or evolve and that's completely normal. Now you may just want to lose weight. In 6 months you may want to focus on strength training , or having cuts in very specific areas of your body. It's normal. It's a never ending process. :)
STEP 2: Choosing an exercise or diet regimen
Now a lot of people would resort to dieting, which is fine. I have nothing against diets, not anymore at least. If your goal is to get thinner, sure. By all means, resort to diets.
But I don't believe in diet alone, not especially if you want a toned body. Not especially if you want to be stronger. In the same manner , I don't believe in purely exercising alone. I will admit to being one of those people who worked out so I can eat whatever I want. If that's your agenda, then I'm telling you right now that you won't see significant results.
In terms of exercise, I found that the difficulty of a lot of people in starting is finding what form of exercise they should engage in. Let's be real : it's not cheap to exercise. Running, which is possibly the cheapest form of exercise, is not even cheap anymore if you want to do it right.
So most people would try something . You've gotta give it to them, at least they try. They try out zumba, they try out going to the gym, they try out pilates, or running. That's the best start for anything.
Heres my advise: Since you've got a goal in mind already, again, search the internet for the best exercises to achieve your goals. If you don't have fitness buddies to drag you to class or make you try stuff, the internet is your best friend.
I give that as an advise because information about the exercise you're about to embark on will help you avoid unnecessary expenses, tells you what to expect and more importantly, tells you how to prepare for class.
Preparing for the particular exercise that sparks your interest is just as important as showing up and actually doing it. I will go to that later. But for this portion, my point is to research. For the very basic and vain reason of knowing what attire to wear to class at least, consider giving it some time to learn more about the exercise before you jump into it.
Another bit you need to be aware of are your health constraints before you embark on a new exercise. Do you have high blood pressure? Then it may not be advisable to take a heated yoga class. Do you have scoliosis ? Maybe it's not advisable for you to lift weights. Know these restrictions per kind of exercise so that you don't end up getting injured or wasting your time going to the gym only to find out you're not supposed to be doing such exercise for health reasons. Hey, we're in this to get better, not to get injuries.
Be smart about choosing the exercise you want.
One thing I learned from yoga which I believe applies to working out in general : EGO OUT OF THE ROOM. There's no room for your ego when you're working out. It's a work out, not a competition. If anything you're only competing with your past self BUT you need to respect your body.
STEP 3: COMMITMENT
This is the problem I see : people try an exercise once, twice, thrice even. And then they quit when they don't find it enjoyable anymore or when they're feeling so sore they can barely walk the next day.
You have to realize something: in any sport or any exercise, the first few days, nay, weeks even, will be hell. You'll get sore to the point of calling in sick the next day. You'll find it boring. You'll look for results right away. But to really assess any form of exercise, 3 tries is not enough. You won't see results after 3 sessions. You won't get used to it. You won't even understand it in 3 sessions. This is why prior research about the exercise is important. You'll know what to expect.
Be patient. I'd say give the particular exercise at least 2 weeks to assess if this is really something you'd want to invest in. Personally I give myself 1 month.
Let me give you an example.
When I tried out Plana Forma , I got bored. It's isometrics, minimal movements. It was boring as hell for me. But the beginners package was worth 2 classes so i might as well use it. I gave it a shot. I was still bored. Good thing they had what they called the 4x4 challenge: 4 classes a week for 4 consecutive weeks. If you finish the challenge you get 15% off your next enrollment.
So I did it. I enrolled for one month with the intention of finishing the challenge. It was the challenge that prompted me to keep going back until I found the exercise enjoyable. The classes were becoming challenging already especially since I became aware of things I cannot do. Like push ups. And push ups. And let's not forget, push ups. After that one month and I succeeded in finishing the challenge, I saw the results that Plana Forma promised. My body started getting toned, my thighs became stronger, and I found cuts where I didn't know cuts can exist (my thighs most especially). My favorite being my obliques showing up. Oh joy!
I got hooked from then on. For that entire year I think I finished 5 4x4 challenges. I saw the results of my hard work even more when I started wearing braces and I was incapable of eating . What results exactly? ABS. In a span of 1 week, I had cuts in my abs. My friends and my boyfriend called it "Rambo Abs" -- because it really did look like Rambo's abs. It was then that I realized that the joke "I have abs, it's just hidden under my fats" isn't a joke after all. At least not to people who work out regularly.
You see it's understandable that you'll feel frustrated or even lazy to keep exercising when you don't see results. But don't dismiss a particular form of exercise right away. Give it a chance and give yourself a reasonable amount of time to assess if it's really for you .
Now of course there are particular exercises that really don't appeal to you.
I'll give you another example: My bestfriend dragged me to circuit training for her birthday. And of course, I gladly obliged. I liked it, honestly. But I found their packages a bit expensive. During that time, I haven't tried plyometrics. I wanted to try that first before I decide which exercise to choose. I'm paying for yoga already, I cannot possibly pay for 2 more gyms.
Then I finally tried plyometrics and instantly loved it. So much so that I signed up for 12 sessions already and booked for my next appointment. It was love at first soreness. :p
STEP 4: LEARN THE BASIC FORMS
Alas! You're finally standing on the mat/ ring/ octagon/ whatever, all suited up appropriately, hydrated and ready for battle!
I will remind you again: EGO OUT OF THE ROOM. You're a beginner. And as a beginner , the first thing you need to do on your first few classes is to learn the basic forms.
Laugh all you want but not everyone knows how to do basic forms that you'll only learn over time when you're used to working out already (or if you're not a dancer). Forms such as :
1. Flat back
2. Round back
3. Squat (yes squat, hell even I still get it wrong till now)
4. Tucking your tailbone in
5. Shoulder blades touching
6. Properly sucking your stomach in -- ribs in
7. Squaring your hips
Sounds like something you'll only do in dance? Wrong. Your exercise will be worthless and will just cause you injuries than gains if your form is not correct.
Take squats for example. If you don't know the right way of doing squats, you will end up injuring your lower back and your knees. And you will notice that that body parts that are targeted by squatting will not get sore (your glutes primarily). It means you're doing it wrong.
So get your basics right. You don't need to be Superman and be able to do pull ups, push ups or a hundred crunches right away. These will all be useless if you're doing it wrong. Be patient. The key is doing things right. Progress , not perfection.
My personal barometer in determining if I'm doing things wrong? Soreness in the target area and if the posture seems too easy for me.
It would help if you can consult your instructor about the proper form, ask if you're doing it right. Or more imporantly, ask if you're using the right muscle group. That way you're really getting the most out of your work out. Nevermind if you're not kicking as high as the others, again, this is not a competition. This is your workout, your body.
You'll be surprised, a lot of people who have been practicing yoga or doing a particular exercise will later on find out they've been doing a particular posture or exercise wrong all this time. Sometimes they'll only find out when a new coach comes in or when a friendly fitness buff notices that their form is wrong. Don't be offended by it. I find that being corrected is such a kind gesture by fellow practitioners. In yoga, for instance, one of my most respected teachers told us in class that there are some poses in yoga that yes, she can do, but apparently, her form is not completely correct . She only found out when she attended teacher training, but not when she was merely practicing yoga with other teachers.
In anything, learning the basics is key. It's just like knowing the alphabet. You can cheat your way out of it, but you can only go so far with your progress. Know the basics by heart. Progress from there. It applies just as well in exercise.
STEP 5: HAVE FUN!!!
Guys, you're working out for yourself. It's your practice. Enjoy it! You're allowed to smile. Nevermind if some people in the gym find you weird. :P
One thing they tell us in Plana forma is this: You're working on your body, not the muscles on your faces. You don't want to end up with a line in the middle of your eyes right? YES, I know, it's hard, you can barely lift your weights, your muscles are burnt like smores , and you can feel that you'll need morphine the next day to address the soreness. It's ok to grunt and all, but as much as possible, avoid it. As one of my Forma instructors told me, if you don't want a particular muscle to get bigger, don't use it. Now unless you have the intention of having massive facial muscles, I suggest you ease up on the face crunch :P
Working out shouldn't feel like a chore for you. If thats how you feel then you're probably doing the wrong exercise or sport. If you find that you're engaged into something that you really can't find anything enjoyable about, please, find something else. You'll just waste your money and your time. Working out is addictive in itself but we all know it takes finding the right exercise for you to make you stay and keep doing it. A simple question to ask yourself: Would you wake up early on a Sunday just to work out? Be honest with yourself. It's simple. You won't make time for something you don't enjoy. It's like paying to be miserable, which doesn't make any sense.
Have fun! You're doing something great for your body! And if you find that you're not having fun in what you're doing, don't despair. There are sooooo many exercises out there to fit your needs. You just have to give them a shot and a chance. :)
********
So there you have it! For the record, I know that these steps may look tedious. You may say "dude, that's too much work and I'm just looking to start exercising"
True. I'm not saying it's not a tedious process. It is. But I will reiterate: Be smart about this. Its not just your time and your money involved here. It's your body. The worst possible scenario is that you end up getting injured or triggering illnesses that you have because you don't know the effects of the work out you're doing. If you have health issues, consult your doctor first as to what kinds of exercises youre allowed to do.
Some of you may also say I'm just telling you things you already know. But believe me a lot of people don't do these things so they end up getting frustrated and turned off about working out.
At the end of the day, it's your willpower that will really get you through this. If you really want to be fit, you'll do what has to be done . All I'm saying is be smart about it. These are just tips from someone who went through stuff blindly. I was just really lucky that it worked out well for me.
But I find myself consulting the internet , if not my instructors, about fitness. I've been a work out junkie since 2009 and I cannot say I'm doing everything right or that I know everything. It's only recently that I've started being smart about these things, 1. because I've suffered through MANY injuries already and 2. my boyfriend is one hell of a fitness buff who will really reprimand you when you're doing things wrong.
All these that I've shared with you are the things I missed out and learned the hard way. If you know me personally, you won't be surprised, I'm really the kind of person who learns that way. But again, NOT when your body is involved. It's too much of a risk. A torn hamstring, an injured wrist, a dislocated tailbone are not fun to have and if I can help you guys avoid getting injured or sick from working out, then this blog post has done its job.
I'll be sharing more tips as I go along with this blog.
Now I've got your started... there's one last step you need to do after reading this blog and as cheesy as it sounds, to quote Nike...
JUST DO IT. :P
To start something is always the hardest. There's a lot of exploration involved, a lot of anticipation, admittedly a lot of expenses as well. But just like anything, you need to start somewhere. Luckily for newbies you already have a great mass of materials to read about the particular fitness regimen that suits you the best. Of course, in a perfect world, hiring a dedicated trainer will suit all of your needs. But for us normal folks, there's always the internet. :P
So lets get started.
STEP 1: GOAL SETTING
A lot of people ask me : "Where do I start?"
I always throw this question back at them: " What do you want to achieve?"
I think in almost anything in life, goal setting is essential. It's basic. You don't need a business degree to realize that.
Well we all know the answer of most people :
1. I want to get thinner
2. I want to be strong
3. I want to look hot / have abs/ have nicer arms / what have you
4. I want to be healthy
Any exercise or sport can give you all those. But it would really help if you know exactly what you want to achieve. To give you an example: I went into plyometrics for strength training. I was very specific.I want to be stronger especially in the upper body. I added in the abs and core training because plyo proved to be so effective for me in those areas. I wasn't so keen on the lower body strength training but I ended up doing some of it because unfortunately, I need it to work on my core. Why, you ask, did I want to be stronger? Because I recognize that in my yoga practice, I may be as flexible as noodle, but I wasn't strong enough to even carry my own weight. My core strength was not enough for poses that required a lot of bodily strength.
I DID get significantly stronger in less than 1 month. I was going to plyo 3x a week for 3-4 hours at a time. (Thats the normal time spent for plyo training by the way). I was supremely happy with it! Except for one set back: I became stiff. My flexibility was also significantly lessened because I was bulking up.
The very goal I wanted was achieved. But it came with a price. So after consulting my yoga instructors and my plyo coach, the resolution was simple: choose what is more important for you and put in more time into the activity that honest it. Plyometrics will not really make you flexible. Yoga makes you strong, yes, but not as fast as plyometrics. In the end, I chose to lessen my plyo training and do more yoga to regain my flexibility. If I continued with my strength training I will be defeating the very purpose I went there for. I needed to balance it off based on my goals and my priorities.
You want a more common example? Lets say tennis. Great cardio. Awesome for strength training. But you'll have to deal with your predominant arm being bigger than the other. Then you'll have to balance it off with say more bicep curls on the left arm . But if you don't care with the uneveness of your arms, then by all means, carry on :P
You get the deal. Know what you really want. Start with that basic requirement first. The rest will follow.
Be mindful that overtime, while you're going through your journey to fitness, your goals may shift or evolve and that's completely normal. Now you may just want to lose weight. In 6 months you may want to focus on strength training , or having cuts in very specific areas of your body. It's normal. It's a never ending process. :)
STEP 2: Choosing an exercise or diet regimen
Now a lot of people would resort to dieting, which is fine. I have nothing against diets, not anymore at least. If your goal is to get thinner, sure. By all means, resort to diets.
But I don't believe in diet alone, not especially if you want a toned body. Not especially if you want to be stronger. In the same manner , I don't believe in purely exercising alone. I will admit to being one of those people who worked out so I can eat whatever I want. If that's your agenda, then I'm telling you right now that you won't see significant results.
In terms of exercise, I found that the difficulty of a lot of people in starting is finding what form of exercise they should engage in. Let's be real : it's not cheap to exercise. Running, which is possibly the cheapest form of exercise, is not even cheap anymore if you want to do it right.
So most people would try something . You've gotta give it to them, at least they try. They try out zumba, they try out going to the gym, they try out pilates, or running. That's the best start for anything.
Heres my advise: Since you've got a goal in mind already, again, search the internet for the best exercises to achieve your goals. If you don't have fitness buddies to drag you to class or make you try stuff, the internet is your best friend.
I give that as an advise because information about the exercise you're about to embark on will help you avoid unnecessary expenses, tells you what to expect and more importantly, tells you how to prepare for class.
Preparing for the particular exercise that sparks your interest is just as important as showing up and actually doing it. I will go to that later. But for this portion, my point is to research. For the very basic and vain reason of knowing what attire to wear to class at least, consider giving it some time to learn more about the exercise before you jump into it.
Another bit you need to be aware of are your health constraints before you embark on a new exercise. Do you have high blood pressure? Then it may not be advisable to take a heated yoga class. Do you have scoliosis ? Maybe it's not advisable for you to lift weights. Know these restrictions per kind of exercise so that you don't end up getting injured or wasting your time going to the gym only to find out you're not supposed to be doing such exercise for health reasons. Hey, we're in this to get better, not to get injuries.
Be smart about choosing the exercise you want.
One thing I learned from yoga which I believe applies to working out in general : EGO OUT OF THE ROOM. There's no room for your ego when you're working out. It's a work out, not a competition. If anything you're only competing with your past self BUT you need to respect your body.
STEP 3: COMMITMENT
This is the problem I see : people try an exercise once, twice, thrice even. And then they quit when they don't find it enjoyable anymore or when they're feeling so sore they can barely walk the next day.
You have to realize something: in any sport or any exercise, the first few days, nay, weeks even, will be hell. You'll get sore to the point of calling in sick the next day. You'll find it boring. You'll look for results right away. But to really assess any form of exercise, 3 tries is not enough. You won't see results after 3 sessions. You won't get used to it. You won't even understand it in 3 sessions. This is why prior research about the exercise is important. You'll know what to expect.
Be patient. I'd say give the particular exercise at least 2 weeks to assess if this is really something you'd want to invest in. Personally I give myself 1 month.
Let me give you an example.
When I tried out Plana Forma , I got bored. It's isometrics, minimal movements. It was boring as hell for me. But the beginners package was worth 2 classes so i might as well use it. I gave it a shot. I was still bored. Good thing they had what they called the 4x4 challenge: 4 classes a week for 4 consecutive weeks. If you finish the challenge you get 15% off your next enrollment.
So I did it. I enrolled for one month with the intention of finishing the challenge. It was the challenge that prompted me to keep going back until I found the exercise enjoyable. The classes were becoming challenging already especially since I became aware of things I cannot do. Like push ups. And push ups. And let's not forget, push ups. After that one month and I succeeded in finishing the challenge, I saw the results that Plana Forma promised. My body started getting toned, my thighs became stronger, and I found cuts where I didn't know cuts can exist (my thighs most especially). My favorite being my obliques showing up. Oh joy!
I got hooked from then on. For that entire year I think I finished 5 4x4 challenges. I saw the results of my hard work even more when I started wearing braces and I was incapable of eating . What results exactly? ABS. In a span of 1 week, I had cuts in my abs. My friends and my boyfriend called it "Rambo Abs" -- because it really did look like Rambo's abs. It was then that I realized that the joke "I have abs, it's just hidden under my fats" isn't a joke after all. At least not to people who work out regularly.
You see it's understandable that you'll feel frustrated or even lazy to keep exercising when you don't see results. But don't dismiss a particular form of exercise right away. Give it a chance and give yourself a reasonable amount of time to assess if it's really for you .
Now of course there are particular exercises that really don't appeal to you.
I'll give you another example: My bestfriend dragged me to circuit training for her birthday. And of course, I gladly obliged. I liked it, honestly. But I found their packages a bit expensive. During that time, I haven't tried plyometrics. I wanted to try that first before I decide which exercise to choose. I'm paying for yoga already, I cannot possibly pay for 2 more gyms.
Then I finally tried plyometrics and instantly loved it. So much so that I signed up for 12 sessions already and booked for my next appointment. It was love at first soreness. :p
STEP 4: LEARN THE BASIC FORMS
Alas! You're finally standing on the mat/ ring/ octagon/ whatever, all suited up appropriately, hydrated and ready for battle!
I will remind you again: EGO OUT OF THE ROOM. You're a beginner. And as a beginner , the first thing you need to do on your first few classes is to learn the basic forms.
Laugh all you want but not everyone knows how to do basic forms that you'll only learn over time when you're used to working out already (or if you're not a dancer). Forms such as :
1. Flat back
2. Round back
3. Squat (yes squat, hell even I still get it wrong till now)
4. Tucking your tailbone in
5. Shoulder blades touching
6. Properly sucking your stomach in -- ribs in
7. Squaring your hips
Sounds like something you'll only do in dance? Wrong. Your exercise will be worthless and will just cause you injuries than gains if your form is not correct.
Take squats for example. If you don't know the right way of doing squats, you will end up injuring your lower back and your knees. And you will notice that that body parts that are targeted by squatting will not get sore (your glutes primarily). It means you're doing it wrong.
So get your basics right. You don't need to be Superman and be able to do pull ups, push ups or a hundred crunches right away. These will all be useless if you're doing it wrong. Be patient. The key is doing things right. Progress , not perfection.
My personal barometer in determining if I'm doing things wrong? Soreness in the target area and if the posture seems too easy for me.
It would help if you can consult your instructor about the proper form, ask if you're doing it right. Or more imporantly, ask if you're using the right muscle group. That way you're really getting the most out of your work out. Nevermind if you're not kicking as high as the others, again, this is not a competition. This is your workout, your body.
You'll be surprised, a lot of people who have been practicing yoga or doing a particular exercise will later on find out they've been doing a particular posture or exercise wrong all this time. Sometimes they'll only find out when a new coach comes in or when a friendly fitness buff notices that their form is wrong. Don't be offended by it. I find that being corrected is such a kind gesture by fellow practitioners. In yoga, for instance, one of my most respected teachers told us in class that there are some poses in yoga that yes, she can do, but apparently, her form is not completely correct . She only found out when she attended teacher training, but not when she was merely practicing yoga with other teachers.
In anything, learning the basics is key. It's just like knowing the alphabet. You can cheat your way out of it, but you can only go so far with your progress. Know the basics by heart. Progress from there. It applies just as well in exercise.
STEP 5: HAVE FUN!!!
Guys, you're working out for yourself. It's your practice. Enjoy it! You're allowed to smile. Nevermind if some people in the gym find you weird. :P
One thing they tell us in Plana forma is this: You're working on your body, not the muscles on your faces. You don't want to end up with a line in the middle of your eyes right? YES, I know, it's hard, you can barely lift your weights, your muscles are burnt like smores , and you can feel that you'll need morphine the next day to address the soreness. It's ok to grunt and all, but as much as possible, avoid it. As one of my Forma instructors told me, if you don't want a particular muscle to get bigger, don't use it. Now unless you have the intention of having massive facial muscles, I suggest you ease up on the face crunch :P
Working out shouldn't feel like a chore for you. If thats how you feel then you're probably doing the wrong exercise or sport. If you find that you're engaged into something that you really can't find anything enjoyable about, please, find something else. You'll just waste your money and your time. Working out is addictive in itself but we all know it takes finding the right exercise for you to make you stay and keep doing it. A simple question to ask yourself: Would you wake up early on a Sunday just to work out? Be honest with yourself. It's simple. You won't make time for something you don't enjoy. It's like paying to be miserable, which doesn't make any sense.
Have fun! You're doing something great for your body! And if you find that you're not having fun in what you're doing, don't despair. There are sooooo many exercises out there to fit your needs. You just have to give them a shot and a chance. :)
********
So there you have it! For the record, I know that these steps may look tedious. You may say "dude, that's too much work and I'm just looking to start exercising"
True. I'm not saying it's not a tedious process. It is. But I will reiterate: Be smart about this. Its not just your time and your money involved here. It's your body. The worst possible scenario is that you end up getting injured or triggering illnesses that you have because you don't know the effects of the work out you're doing. If you have health issues, consult your doctor first as to what kinds of exercises youre allowed to do.
Some of you may also say I'm just telling you things you already know. But believe me a lot of people don't do these things so they end up getting frustrated and turned off about working out.
At the end of the day, it's your willpower that will really get you through this. If you really want to be fit, you'll do what has to be done . All I'm saying is be smart about it. These are just tips from someone who went through stuff blindly. I was just really lucky that it worked out well for me.
But I find myself consulting the internet , if not my instructors, about fitness. I've been a work out junkie since 2009 and I cannot say I'm doing everything right or that I know everything. It's only recently that I've started being smart about these things, 1. because I've suffered through MANY injuries already and 2. my boyfriend is one hell of a fitness buff who will really reprimand you when you're doing things wrong.
All these that I've shared with you are the things I missed out and learned the hard way. If you know me personally, you won't be surprised, I'm really the kind of person who learns that way. But again, NOT when your body is involved. It's too much of a risk. A torn hamstring, an injured wrist, a dislocated tailbone are not fun to have and if I can help you guys avoid getting injured or sick from working out, then this blog post has done its job.
I'll be sharing more tips as I go along with this blog.
Now I've got your started... there's one last step you need to do after reading this blog and as cheesy as it sounds, to quote Nike...
JUST DO IT. :P
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