7 Steps to Change Your Sedentary Lifestyle

Hi friends! I’m so glad you’re here!

Have you been wanting to change your sedentary lifestyle, but can’t seem to break the spell? Lord, let me tell you, I completely understand how that feels! I had MAJOR issues with learning to move my body. I spent so much of my life on the couch; it was horrible! I developed sciatica in both of my hips, my hip flexors were always tight, I had low back pain and my posture was trash. My body was so deconditioned I felt discomfort with every physical task I tried to do. It was disheartening and a terrible way to live, but turns out you can change that. I went from that achy sedentary lifestyle to mitigating most of my aches and pains and loving the gym!

Now, I’m not promising your pain will go away. If you have chronic pain, I suggest you visit your doctor to see what’s going on and get the okay to workout.

I just want to say, I applaud you for taking the first step towards becoming the person you want to be. Honestly, that first step is the hardest part, and you’re doing it. That tells me how strong and capable you are and I am so proud of you.

At the end of this post there will be a printable you can download to help you keep track of your progress. Alright, let’s jump in!

  1. Make the choice. You need to choose to make the changes. You’re going to be uncomfortable at times and it’ll suck, but you need to decide right now that you are going to keep pushing forward no matter what. Just know you will feel better and better the further you go.
  2. Problem solve. Look for ways you can add movement into your daily life; stretch while you watch T.V., walk/ride your bike to the store or stand up while you’re at the computer. At work you could use the restroom on a different floor or simply walk around the office ever so often. As you can see, there are many ways to add movement into your day, you just have to look for opportunities!
  3. Find exercise styles you enjoy. Once you’ve added more movement into your day, explore different exercise modalities to find one enjoy. You’re more likely to stick to an exercise routine that you think is fun. You have plenty of options to choose from; various group exercise classes, weight lifting, power lifting, Zumba, boxing, H.I.I.T, yoga, cycle classes, personal training, small group training, Les Mills classes, home workouts, the list goes on. Just don’t be afraid to try new things and have fun with it!
  4. Talk to someone. Most gyms offer free wellness orientations that are designed to help new members get comfortable with the equipment and help them identify some problem areas. Another option would be to have a session or two with a personal trainer. They will give you an in-depth look into what your specific needs are and what you should focus on first.
  5. Stretch and foam roll. When you are first starting out, it is especially important to stretch and foam roll. Stretching and foam rolling helps to loosen up the muscles thus giving you a greater range of motion and healthier muscles. This is another spot where a personal trainer can come in handy. They can tell you what you need to stretch to achieve proper alignment. Proper stretching and rolling can help prevent injury, alleviate some pain and help you feel your best. Don’t over look this one, it’s just too important.
  6. Set a routine. Now that you’re set up, it’s important to develop a routine. Look at your schedule and find a time you can consistently workout. When you’re starting out, aim for 20-30 minutes of exercise (not including your stretching) for 2-3 times a week. Set out your clothes the night before, get your snacks and coffee ready, and just do it. I find it’s best to not think about it. If I start thinking about how I feel and if I want to go, then there’s a 80% chance I won’t do it. So, don’t think, just do.
  7. Find the right gym clothes and make a bomb playlist. This is just the icing on the cake. If you have gym clothes you like and feel good in, you’ll want to go to the gym. You’ll know you look hot and you’ll want to flaunt it, and there is no shame in that. Work those leggings, Boo😘. Lastly, you want to make a playlist of songs that get you pumped up. Listen to it as you get ready to go to the gym and while you work out. No joke, the right music can make a world of difference. I often find myself wanting to go to the gym just so I can listen to my music.

If you take anything away from this post, it should be to find a type of exercise you enjoy. Find something that makes you look forward to your workout and be consistent. If you can do that, you will be successful.

If you are still feeling nervous, take a look two of my previous posts that may further assist you on your journey: You CAN be That Person(here) and Overcoming Gymtimidation: According to a Plus Sized Trainer (here).

Here is a print out to help you through the process ❤ Put it somewhere you will see it everyday.

I’m proud of you! Keep up the hard work, I promise it’s worth it.

Just keep going


Published by Emilee Cornwell

Hi! My name is Emilee. I am a National Academy of Sports Medicine certified personal trainer, YMCA group exercise instructor and health coach, and Stairmaster H.I.I.T certified. More so than that I am a plus sized fitness professional. I am passionate about body positivity and learning to love who you are as you are. I want to share my experiences of going from sedentary to fitness lover and from living off fast food to craving greens.

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