FREE Fitness Guide

Fitness 101

Fitness Coach

Gym Smarts

IG Page that helps you achieve your Fitness Goals!

@gym smarts

JULY 2023

Your Ultimate Fitness 101 Guide

Made for someone looking to start going to the gym, eating healthy, and planning for a healthier life

Welcome to Fitness 101!

Congratulations to all our incredible Gym Smart community members who have taken the first step towards a healthier lifestyle! We’re so excited to be a part of your fitness journey as you dive deeper into our fitness guide!

This guide is here to support you to start your path to achieving your fitness goals Remember, progress may take time, but every little step counts Your starting point may be different from those around you and because of your willingness to learn about the fitness world you’ve shown amazing dedication thus far.

I’m thrilled to have you here on this journey towards a healthier and fitter you. In this free guide, I’ll be providing you with all the fundamental building blocks to kickstart your fitness journey. Now, let’s be clear, this isn’t a comprehensive course, but rather an introduction to the basics that will set you on the right path.

You’ll discover the essential principles of nutrition, get a glimpse of effective workout routines, and learn how to make small, impactful changes in your daily life I’m excited for you to explore the fascinating world of fitness, and I genuinely hope you find this free guide helpful

If it resonates with you and lights that fitness fire within, don’t hesitate to hit that follow button! And, while you’re at it, share this guide with anyone else who could benefit from it. Together, let’s inspire and uplift each other on our fitness journey! ����

While it’s not all fairytales and rainbows, I can say for certain that if you keep increasing your Fitness IQ by equipping yourself with new workouts, health plans, and motivating yourself along the way; you’re bound for a bright future ahead of you

Let’s make this fitness journey an incredible and life-changing experience together! I can’t wait to see all the achievements and breakthroughs that lie ahead for you!

Stay fit,

Jim @gym smarts

Fitness Roadmap

SETTING GOALS

Setting goals is essential in life; without a plan, progress becomes elusive. When it comes to fitness aspirations, crafting a solid plan is paramount to both starting and staying committed (I cannot stress this enough)! I’ll give you 3 steps you can do RIGHT NOW to start.

And most importantly, I’ll provide you with templates to track your progress! ��

NUTRITIONAL INTAKE

Maintaining a balanced nutritional intake is vital for overall well-being Incorporate a variety of nutrient-dense foods into your diet, such as fresh fruits, vegetables, whole grains, lean proteins, and healthy fats.

Although, there will be advice on how to do this, remember, to always consult with a healthcare professional or nutritionist to tailor a dietary plan that aligns with your specific needs and health goals

WORKOUT PLAN

And lastly, don’t forget that your workout plan is the real game-changer in transforming your physique!

I’ve got you covered with helpful resources, translated gym lingo, and all the must-know stuff for any fitness enthusiast before hitting the gym!

Caption: taken from Flippers Factory FB

PART 1 SETTING GOALS

Gym Smarts

IG Page that helps you achieve your Fitness Goals!

@gym smarts

Step 1: Clarify your fitness goal(s)

Before embarking on a fitness journey, take the time to clearly define your goals

What do you want to achieve?

Whether it’s shedding pounds, building muscle, improving endurance, or simply leading a healthier lifestyle, knowing your objectives will help you tailor your plan effectively

I encourage you to take a moment here and really think. Now take a notebook, title a page “Fitness Goal(s)” and jot down everything you want to achieve. Don’t be afraid to be ambitious!

Knowing your objectives will help you tailor your plan effectively!

Now, under that “My Fitness Goal” statement I want you to write this action statement:

“I will at @ on for . ”

1st blank: your specific goal

2nd blank: where you’ll do it

3rd blank: what time you’ll do it

4th blank: what day(s) you’ll do it

5th blank: how long you’ll do it for

Example:

“I will jump-rope at home @7pm on Wednesdays for 6 months”

Whether jump-roping is your speed or not, the idea is to create a realistic, attainable goal that you can go by.

Having a clear direction will keep you focused and motivated throughout the process

Step 2: Create a Realistic Plan

Once you’ve established your fitness goals, develop a realistic plan that fits your lifestyle and schedule

Identify the type of exercises you enjoy and consider activities that align with your fitness objectives. If you’re a beginner, start with manageable workout routines and gradually increase the intensity as your fitness level improves.

This is NOT what you should be starting with!

I’m no fortune teller, but with this kind of schedule I can tell you exactly what’s bound to happen.

Let’s say you’ve stayed consistent Monday-Wednesday but then after Thursday’s workout you’ve injured your ankle Unsure you’ll be able to perform during leg day on Friday, you’re forced to miss it and take time to heal One thing leads to another, and you wake up Wednesday of next week realizing you’ve just wasted a whole week and gotten ZERO results

You take one good look at your calendar and realize, “I’ll never catch up now” and you scrap the entire routine.

Sound like YOU or someone you know?

That’s why it’s SO important to create a schedule that is realistic!

Motivation quote I use to stay consistent:

a

Caption: taken from Leah Griffin on Pinterest “Brick 10 Minute Trainer Calendar 20”

“Your emotions aren’t

choice, your behavior, and thoughts are.”

Step 3a: Track Your Progress

As much as the community at Gym Smarts is here to motivate all of you fitness-enthusiasts along your journey, truthfully, your mindset and your self-talk is the major factor between a version of you who SUCCEEDS and the one that doesn’t

Whether you achieve your goal(s) is something that only YOU have the power to decide. Be your own CHEERLEADER. Your mind is your greatest asset!

So stop the negative self talk – see an achievement, take note of it – just hit a PB (personal best), celebrate it. Everyone starts somewhere, and recognizing where you are along your journey by tracking your progress is a crucial step!

JOURNAL ENTRY

Your next step is to create a way to track your progress in your Fitness Journal

1 Be that making a table and writing your PBs,

2 Making a timeline with the end goal being your “Fitness Goal” and marking each achievement along the way,

3 Or sectioning a part of the notes app on your phone and stashing them all in there

Whatever the most efficient way for you is, that’s what you’ll want to do.

⚠ DISCLAIMER: Some people may not even feel the need to track their progress because they know they tend to hyper-focus on the small details of their routine In that case, do what feels right for YOU

Remember, everyone is different, although this technique works for most, I know people who don’t like using this method.

They have more of a mental tracking way of going about it. They do this because it feels RIGHT – for them.

So, although I'm offering you techniques to go about it, do not feel pressured or trapped in any one of them. After all this is about going to the gym, not creating graphs, charts, or analytics about your gains

Step 3b: Seek Support and Stay Flexible

Lastly, remember that success is not an upward trend If you encounter setbacks or plateaus, don’t be discouraged; use them as opportunities to learn and adapt your plan accordingly!

Enlist the support of friends, family, or our fitness community here at Gym Smarts to help you stay accountable and motivated along your journey! ����

✅TIP: Having a workout buddy or someone to share your progress with can make the journey more enjoyable and less daunting. Additionally, stay flexible with your plan as life’s circumstances may change

Be prepared to adjust your schedule or modify your goals if needed, while still keeping your ultimate objective in mind

Remember that setbacks are a natural part of any journey, and the key is to stay resilient and keep moving forward

Embrace the process, enjoy the improvements in your physical and mental well-being, and celebrate every milestone you achieve on your path to healthier, fitter you!

Caption: taken from amazon “how success people think - Free 2-day shipping w/ Prime” item

PART 2

NUTRITIONAL INTAKE

Gym Smarts

IG Page that helps you achieve your Fitness Goals!

@gym smarts

JULY 2023

Step 1: Disclaimer

While I won’t be the first to say that without a proper nutrition plan you won’t see ANY fitness results.

What I WILL say is that it will take much longer in order to see results if you don’t eat healthily.

First off, I’d like to start by saying that knowing everyone’s unique body type and place in their fitness journey is nearly IMPOSSIBLE. So I will not attempt to give you all the same advice, I will, however, try to steer you all in the (general) right direction as far as nutritional and dietary concerns go

I always recommend going to a professional as everyone's situation is quite unique.

JULY 2023

Step 2: Healthy foods

Now with that said, I will assume that most of you that have read thus-far have been trying to improve your fitness regimen. In doing so, I will assume that you do not have an unhealthy habit of eating an excessive amount of sweets or fast-food.

If this does describe you, then I would suggest limiting this as much as possible Possibilities may include, learning how to cook, simply buying less sweets to fill the cabinets (as these will tempt you), or packing yourself a healthier alternative when you’re on the go

Here are some HEALTHY FOODS to include in your daily diet:

1 Lean Proteins: Chicken, turkey, fish, lean beef, tofu, legumes, and low-fat dairy products are excellent sources of protein. Proteins are essential for muscle repair and growth.

�� Some of you may be thinking: “I do eat these”, to which I say “Organic? eg Did you make it, or is it McDonalds?��” Maximize the health benefits of all these by making it from scratch at home

2 Whole Grains: Opt for whole grains like brown rice, quinoa, oats, and whole wheat, as they provide fiber, vitamins, and minerals. They help in maintaining steady energy levels.

�� I can hear you asking: “Does cereal count?”, to which I say: “Be honest with yourself, no, the Lucky Charms don’t count ��”

3 Fruits and Vegetables: colorful fruits and vegetables offer a wide array of nutrients and antioxidants. Include a variety of them in your diet to ensure you get different vitamins and minerals.

�� For the vegetarians, you're ahead of the game! To the rest of the world who may not like veggies, let me just give you all a HACK One word – smoothies You can find healthy alternatives online or on the IG page

4 Healthy Fats: Incorporate sources of healthy fats like avocados, nuts, seeds, and olive oil. These fats are beneficial for heart health and help absorb fat-soluble vitamins.

�� These are great for light afternoon snacks As soon as you feel a craving, stop dead in your tracks as you are heading over to the junk cabinet, and grab yourselves some healthy alternatives! Hint: actually buy ones you like – it isn’t ment to be torture you know ��

5 Water: (no brainer) Stay hydrated by drinking plenty of water throughout the day. It is essential for digestion, regulating body temp, and overall health.

�� Notice how sodas weren’t mentioned on here? None of that RedBull nonsense – the reality is – your body really doesn’t need it Really!

JULY 2023

Step 3: Bulking and Cutting

For those looking to gain weight (bulking), focus on consuming a caloric surplus by increasing portion sizes and incorporating calorie-dense foods like nuts, nut butter, whole milk, and healthy oils. Coupled with a structured strength training regimen, this will support muscle growth!

⭐Search: “Caloric Surplus Calculator”

On the other hand, those of you looking to lose weight (cutting) should aim for caloric deficit by reducing portion sizes and choosing lower-calorie foods. High-fiber foods and lean proteins can help you feel fuller for longer and support fat loss.

Personally, reducing food portions doesn’t work for me, so I burn fat with jump-roping cardio. However, if this is for you *keep it healthy* but definitely give it a go!

⭐Search: “Caloric Deficit Calculator”

JULY 2023

Step 4: Cardio

Despite this being the Nutritional Intake section, I thought it was vital to include cardio exercise options.

Whether you’re cutting or bulking, including cardio in your routine is SUPER BENEFICIAL Adding cardio gives you that shredded look and helps to really define those muscles

A must do for all!

Cardio Options Include:

● Jump Roping – the legends are true, this high-intensity interval training is highly effective and I would recommend

● Cycling – can include high to low intensities throughout your rides and definitely less tension on the joints

● Running – never been a fan, but a great option for those who love it

● Elliptical machine – a great alternative to running that doesn’t stress the joints out as much

● Stepper machine – great for building muscle, adjustable speed, but also a killer endurance exercise

● Sports – this is, needless to say a great cardio option for anyone

The reason I love cardio so much is because of the endless alternatives I can find for it. Although I’m sure there are many more out there you can think of, these are just some of my favorites mixed with generic effective ones most people enjoy doing.

Remember, as long as you're sweating and your heart is pumping, you’re doing something right

Some KEY takeaways:

Does all of this sound hard to do? If the answer is yes – I hate to tell you, but you’re doing something wrong. See the key to creating and MAINTAINING a healthy diet is NOT to starve yourself. Not to NEVER eat any pringles or sour worms!

The goal is to: “Create a healthy alternative”

And YES that does involve getting in the kitchen and whipping something up!

I’m inviting you to become a Gordon Ramsey 2.0 – well as close as you can get.

The key is to try Learn a new recipe Invite the friends over! Try something for the first time – you may surprise yourself.

The truth is most healthy and fit people – COOK !!

Whatever that dream physique is for you, it is attainable with the right meal plan. Yes, have a Dorito or two while making your homemade chicken fajitas (one of the many recipes I have posted on @gym smarts) but as long as the majority of what you eat is “healthy” you're in GREAT shape!

Good luck on your culinary adventures! And by all means tag the Gym Smarts community in your culinary endeavors, we’d love to see your efforts! ����

PART 3 WORKOUT PLAN

Gym Smarts

IG Page that helps you achieve your Fitness Goals!

@gym smarts

JULY 2023

Step 1: The Basics

Unlike the other regions of this guide, this is where the actual work comes in!

When starting to create your workout plan ,it’s essential to divide your body into specific regions and choose exercises for each group This approach will help you optimize your training the most

JOURNAL ENTRY

Your next step is to write down all the regions of the body you want to improve and how you want to improve them

Ie Hamstrings – stronger Glutes – bigger Waist – thinner Pecs – larger

Then you can go ahead and organize the most effective workout that targets each of those regions.

Typically you’ll perform these workouts doing 3x12 (Read: 3 sets of 12 reps)

Meaning: you will perform this movement 12 times, rest, and repeat the entire process 3 times.

At the point where you feel you can do more, either increase reps or increase the weight Adding more weight primarily makes your muscles bigger; While, adding more repetitions (reps) will primarily increase muscle endurance

Those participating in a workout style called Calisthenics (bodyweight workouts) will be primarily focusing on muscle endurance while strengthening their muscles at the same time

While I must point out, there are an infinite amount of workouts out there and not all are tailored towards your unique fitness goal; there are general workouts that will work.

A great tool for this is a site called – musclewiki.com – it’s great for those who are just getting into fitness and are looking for effective workouts to do. They provide videos and explanations on workouts that target any area of the body of your choosing!

PART 4 ADIOS Gym Smarts

IG Page that helps you achieve your Fitness Goals! @gym smarts

JULY 2023

Congratulations on completing this fitness guide and taking a significant step towards your future lifestyle!!!

The reason I created this free guide was to reach out and extend a helping hand to anyone who's just starting out their fitness journey I know how daunting it can be to take those initial steps, and I wanted to provide a resource that simplifies the process and makes it more enjoyable for you

More importantly, this guide was created with the intention of inspiring positive change in the lives of others I firmly believe that through fitness, we can unlock the incredible potential within us and create a better version of ourselves By embracing a healthier lifestyle and supporting each other, we can create a vibrant and uplifting fitness community where everyone can achieve their goals together!

But the journey doesn't have to end here. Let's stay connected and keep the conversation going!

I'd love to be a part of your ongoing fitness endeavors and support you in any way I can Whether you have questions, need advice, or simply want to share your successes and challenges, feel free to follow me or send a direct message (DM) I'm here to help and provide guidance every step of the way

Thank you for trusting me as your fitness guide companion Together, let's continue to inspire others and spread the joy of positive change in our lives. Remember, you are capable of achieving incredible things –keep moving forward and embrace the power of a healthy lifestyle.

Wishing you all the best in your continued pursuit of wellness!

Warm regards,

Jim / Gym Smarts