It’s normal to feel a bit stiff and sore if you haven’t worked out because of the holidays. I myself didn’t work out as much as I wanted to, so my body is rebelling by introducing new pains each day. The good news is classes start back up tomorrow, on Monday January 6th.

Remember to listen to your body if you’ve been on a fitness vacation for the last three weeks. Don’t try to make up for all of the overeating and lack of movement on the first day back by pushing yourself too hard.

I’ve been teaching fitness since 1998/1999 and every year I see the same explosion of clients into the gym the first week of January. People want to feel better but what ends up happening, particularly to new students, is they go too hard that first week and experience DOMS (delayed onset of muscle soreness) and think that they’ve hurt themselves or that fitness isn’t for them and they never come back.

I hate losing new clients to this and it happens every January because of the fitness frenzy at the gym where classes are often packed to the maximum. Unfortunately, newcomers can slip through the cracks if they don’t hear the importance of going at their own pace and if I don’t get my message to them to hang in there for at least 3 classes because it gets easier if they do!

I want you to be successful achieving your fitness goals this winter so here are a few tips to help you to survive your first week back to classes.

  1. Remember that you don’t have to complete all of the repetitions of an exercise. Start slowly and build up gradually, particularly if you have been a couch potatoe for the last three weeks! This will result in less soreness the next day, which will make it easier for you to continue to train.
  2. If you can, try to pick an Essentrics class or a Yoga class as your first workout. These classes are typically easier on the body and you are able to adapt the movements or take breaks without looking out of place.
  3. Remember to build rest and recovery into your week. If you feel that you must attend most of the classes offered at the gym, be smart about your selections. For example, take a cardio/muscle conditioning class on Monday but take a stretching class the next day etc. If you work the same muscles in exactly the same way, each day, you will put yourself at risk for pain and injury. Variety is the key to keeping fit and healthy.

And my last tip: get a glass of water! I am 99% sure that you need it.

Have a great day everyone and see many of you tomorrow or at some point this week.

Here we come 2020!