Beginner Fitness Mistakes to Avoid

Starting a fitness routine can be hard! …especially when we're not sure where to begin. With an abundance of misinformation online and little to no experience to go by, missteps are likely when we're starting out.

Avoid these common beginner fitness mistakes:

1. Starting with too much complexity

You don't need a comprehensive fitness program - you need a place to start. Build daily consistency first with a simple exercise you enjoy (and will actually do), like a 10 minute walk or 5 minutes of jumping jacks every day.

2. Skipping warm-up and cool-down

Always warm up before exercising and cool down afterward to reduce injury. The warm-up is like greasing up your body parts so they work smoothly. It also primes your movements so your body understands what's expected of it before you add more resistance.

3. Overtraining

Don't push yourself too hard too quickly. Give your body time to adapt and recover. Soreness isn’t bad but it can interfere with your consistency. Keeping a good thing going is better than burning out. And injuries can really derail your progress.

4. Using poor form

Focus on proper exercise form to build effective mechanics. Teach the body how to move properly and learn how certain muscles feel when being used. This helps reduce injuries and makes it easier to progress when your body is ready. If you’re not sure, ask us!

5. Neglecting rest

Tissue regeneration happens after your workout, not during. So if you want to recover from your workout, rest is your friend. Besides, tendons and ligaments need additional time to repair, so inadequate recovery time might lead to injuries that interfere with your consistency.

6. Ignoring nutrition

A balanced diet is essential for achieving fitness goals. Start with protein: if muscle growth is your goal, you’ll need adequate protein for protein synthesis. If weight loss is your goal, you’ll need protein to hang on to your muscle as you lose fat. Look to get 0.7g/lb of bodyweight each day, somewhat evenly spread out over multiple meals. (You can consume slightly more if you're building muscle and restricting calories. If fat loss is your goal, use your goal weight.) If you’re not sure, ask us!

7. Setting unrealistic goals

Be patient and set achievable goals to stay motivated. Again, consistency is key. Shooting for the stars and failing miserably doesn’t get you anywhere. Besides, success feels great and is its own motivator. Build upon successes by gradually adding to small goals you’ve already accomplished.

8. Not tracking progress

This awareness is easy to overlook. If you can’t quantify your progress, how can you assess how you’re doing and adjust if needed? It doesn’t have to be complicated! Keep a simple fitness journal to monitor progress and track the effectiveness of adjustments.

9. Comparing yourself to others

Everyone's fitness journey is unique. Focus on your own progress. We often only see the highlight reel of other people's lives (and sometimes those highlights are enhanced!) We also don't know the full story behind someone else's success. Refocus your attention on your own personal quest.

10. Not consulting a professional

There's so much information out there… how do you know what’s appropriate for your goals? Hiring a personal trainer or coach not only gives you insight and clarity but also maximizes progress and potential.

Beginning a fitness routine is a tremendously valuable endeavor. It’s good for your body and mind; it can improve quality of life and mood; it can help you live longer and be happier. Being mindful of potential missteps can help you maintain consistency and maximize success. Good luck!

7 Healthy Morning Habits to Start Your Day Right

The way you start your morning can have a profound impact on the rest of your day. Establishing healthy morning habits not only sets a positive tone but also contributes to your overall well-being. By incorporating simple routines into your morning, you can boost your physical, mental, and emotional health. Here are some healthy morning habits that can help you kickstart your day.

  1. Wake Up Early

Early risers often report feeling more productive and in control of their day. Mornings are notoriously plagued by a long list of tasks and not enough time. By waking up earlier, you can start your day with successful completion of your tasks and avoid the unpleasantness of a perpetually rushed morning routine.

2. Go to bed timely

While this is clearly not a morning habit, successful mornings start with a timely bedtime. If a morning goal is waking up early and hitting the ground running, going to bed timely is the catalyst. The final leg of the day is often the least productive: evening TV, scrolling, decompressing from the day. While these behaviors might be justified by working hard all day, your time is best spent getting to bed timely and using those minutes (or hours) in the morning being more productive. Besides, getting quality sleep > resting on the couch.

3. Hydrate Your Body

After hours of sleep (and not drinking anything since the prior evening), our bodies need water! Finishing a full glass of water within 10 minutes of waking up gives us a headstart on hydration. This can impact everything from cognitive function to effective bowel movements. It can help improve digestion, lubricate joints, boost energy and decrease headache frequency.

4. Get Outside

Within the first hour of being awake, get outside for at least 5-10 minutes. The exposure to sunlight (even when cloudy) stimulates a healthy increase in cortisol that increases alertness and focus. If you get up before the sun does, turn on all the lights as soon as you get up in order to kick start that same process.

5. Plan Your Day

Take five minutes to outline your goals and prioritize tasks for the day. This can help reduce stress and enhance productivity by providing a clear direction for your day.

6. Eat a Healthy Breakfast

A balanced breakfast fuels your body and brain. Think protein first, then fresh fruits or vegetables next. Carbs aren't bad as they help provide sustained energy and promote mental clarity. Just try to avoid processed foods and opt for whole grains instead. Pay attention when preparing and eating your food. Look to control the balance of macronutrients and portion size. This mindfulness can carry over to meals later in the day.

7. Exercise

Physical exertion in the morning accomplishes three things:

  • It clears adenosine, the chemical in our brains that causes the groggy feeling in the morning (and the sleepy feeling in the evening). That's why exercise feels like it wakes us up - it does chemically. And this awake feeling is long lasting, unlike coffee's similar but more temporary effects. 

  • Morning exercise raises our core temperature, signaling the start of the day to the brain and body. That warmth also allows for easier movement, and less stiffness means more willingness to move during the day.

  • Most importantly, it crosses exercise off of our list early in the day. Exercise is important for our health and can directly impact success. Leaving it until later in the day means potentially missing out entirely when the day gets away from us.


Incorporating these healthy morning habits into your daily routine can set the stage for a more productive, positive and healthy day. While it may take some time to establish these habits, the long-term benefits for your physical and mental health are well worth the effort. Remember that consistency is key, and with time, these habits can become an integral part of your morning ritual, leading to a happier and healthier life.