Returning to fitness: I’m having a successful first session

After a long break or a holiday, I’m getting ready to start working out again. I want to do well, I want
everything to be perfect, maybe even a little too much? To channel my energy, I adopt the right
frame of mind and put an effective action plan in place to get back on track. I get inspired for my first
session with a few iFIT sets that fit my goals (and my desires). I get ready to give my best for this first
session… and the following ones!

I adopt the right mindset from the start

To successfully get back into exercising, I take stock of what motivates me to do it. My real objective
is not to practice a physical activity but to remain mobile, to reach or maintain my healthy weight, to
sculpt my body, and other goals. On days when my motivation drops, this is what will push me to put
on my trainers.
I’m taking advantage of the new school year to include physical activity in my lifestyle. Exercise is
only part of what I do to feel good. I plan my next few weeks taking into account all these factors:
diet, sleep, leisure activities, family life, outings, work, etc. This way, my workout sessions fit
naturally into my schedule and I make sure I don’t overdo it.
I set myself a medium-term goal, then I break it down into small, progressive parts, with realistic
sub-goals within my reach. I leave 2 or 3 days of rest between my first sessions. My muscles have not
been engaged for a while, I anticipate the aches and pains of the first few days so that I don’t lose
momentum.

I prepare for my first session

Once my training schedule has been finalised, I check out my equipment, try on my sports clothes,
and set up a welcoming home fitness space where I’ll want to spend time on several days per week.
After a little shopping, if necessary, everything is ready!
The day before, I plan the content of my first session:
● I have motivating music for the warm-up
● My fitness outfit is ready
● My pre-workout snack and recovery snack are already prepared
● I have filled my water bottle to remember to stay hydrated
I just have to browse the iFIT library for ideas!
Instructions for use:
● I start by sorting the workouts by duration: for this first session, I extend the warm-up and
stretching at the end so that the core part of my session will be shorter
● I choose my type of workout: strength training, walking, running, stretching, yoga, or another
type of workout.
● I can also filter the sessions by target area: legs, back, shoulders, abs and so on.
● I choose the intensity of the effort (while remaining reasonable as it’s the start of the training
programme!).
● I can even choose which continent I want to escape to and whether I prefer to train in the
studio, by the sea, in the forest or otherwise.
In short, I compose MY ideal session; on iFIT, and everything is tailor-made!
Over the next two days, I take care of myself and focus on muscle recovery. Massages and stretching
can help to limit muscle soreness (which is normal after a break). I take the opportunity to adjust my

schedule if necessary, take my measurements, start a diary where I note my progress, prepare my
next training session, read inspirational articles and do other things to stay motivated.

Bonus #ProFormTeam: our ideas for getting started

We’ll give you a few pointers to get you started, with our favourite iFIT series for the new school
year:
● To extend your holiday: St. Lucia Weight Loss Walking Series
o iFIT coaches Chris and Stacie Clark guide you through endurance walks and
bodyweight exercises. Walk along the heavenly beaches of St. Lucia and head back to
school with confidence with these 24 weight loss sessions filmed in the Caribbean!
● For a strong return to the gym that is accessible to all: Beginner Bodyweight Strength Series
o Let’s go for a bodyweight workout in the studio led by iFIT coach Zac Marion. You’ll
quickly get your reflexes back!

This first session is the very beginning of a successful healthy routine! We are with you!

For more information training and returning to fitness – Visit our other articles