How to get started in a fitness Journey when you are really unfit?

How to get started in a fitness Journey when you are really unfit.


I didn’t start out being fit. I knew that I wanted to start exercising but just couldn’t seem to muster up the strength to start in the beginning. I couldn’t tell you how many times I would tell myself “today is the day” and then tell myself in the next sentence “tomorrow is the day!” As a young adult didn’t really seem to me as gratifying in anyway… Like who would want to get sweaty and tired for really nothing. (obviously not knowing the endless benefits)


Here are some simple tips on how to start your daily exercise habits, no previous experience necessary:


  1. Start Small


No need to commit yourself to 6 day a week regime with 2 hour workouts if you haven’t trained in a while, if ever. It could be a small gym routine online (I have a youtube account under Erin Crawford with plenty of FREE at home workouts with no equipment necessary), some stretching, yoga or a small walk in the great outdoors. Doesn’t really matter for how long you commit yourself as long as you try to set a daily habit. Could only be 5 minutes.


  1. Comfortable workout clothes


Its not necessary to get tons of workout gear and spend a ton of cash. Just wear some comfortable clothes to workout in. Every evening before you go to bed, lay out your workout gear to either bring with you to work, or put on as soon as you get up in the morning. I find it to start ideal to workout in the morning so nothing mid day that can mess with you establishing your new habits.


  1. Record in a workout log


After or during each workout write down what you did. Somethings could include, how you felt that day, exercises, weight lifted in each exercise, time of day, how long you trained for. Taking progress photos are helpful too. Its so crazy how you can change and not even notice it in the mirror. Be measureable and accountable. There are nothing like facts to keep you on track.


  1. Listen to your favorite music to pump you up!


Nothing like some great beats to workout to or to get you into the mood of training. It sometimes seems like the time flies by before you know it.



  1. Join a Fitness class


Training with some like minded people can really help. It can also help with keeping you accountable. Making friends with people with the same goals can really help you to be successful as well.



I hope that this will inspire you start your exercise habits into motion.



Erin Crawford, Owner

Body Tempo Health and Fitness Inc.

Personal Trainer Expert and Lifestyle Coach with over 10 years experience

Pre and Postnatal Training Specialist

Nutrition Consulting

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How Much Cardio Do I Need to Do ?

How much cardio do you need to do?


Firstly what is cardio? Cardio exercise uses large muscle movement over a sustained period of time keeping your heart rate to at least 50% of its maximum level. Such as biking, running, and walking, etc. Some of the tools can be found in the gym to be used for cardio: Treadmill, Bike, Stairmaster, rowing machine, and elliptical to name a few. 

Cardio is one of the most Frequently Asked questions when starting a new workout regime. How much cardio should I be doing on top of my weights? I also believe that cardio is the most over utilized or misused tool for sustaining weight loss. Don’t get me wrong it’s hard to disprove some of the benefits of doing cardio. I am not saying don’t do any cardio at all. Lets do cardio smart in conjunction with some other ways of training to really sustain weight loss and also avoid plateaus.

Lets clear this up a little more. When clients first come to me doing cardio every single day and have for years. You would think they would be a shredded Goddess or God, but they are not, they’re stuck. (keep in mind their diets are pretty good) There is problem with doing your favorite cardio day in and day out. Our bodies are amazingly adaptable that they get used to that cardio with in a 6-12 week period. You would start to notice your results diminish. What also happens is that we need to keep doing that same amount of cardio to sustain our current weight loss. So you can see how you could get stuck in this vicious cycle. You have to keep doing tons of cardio just to stay the same. Sounds pretty lame doesn’t it. IT IS LAME! It’s not necessary to work your self to the bone to get short-term results.

Here is where I can come in to help stop this madness! Using cardio in a smarter way but also in conjunction weight training. Weight training will really help increase your lean muscle mass. When over doing cardio you can decrease your lean muscle mass which is your metabolism making it harder and harder to lose body fat. Metabolism (lean mass) helps increase your fat burning power allowing you to do less and less cardio and losing fat without even trying that hard.

People are always shocked to hear that I don’t do cardio year around and only when I compete. I did however have to do cardio to lose the fat mass initially.

If you are in a rut and working yourself to the bone and starting to lose your initial results please feel free to message me for a free consultation to get you closer, or if not to your goal.


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Erin Crawford, Owner and operator

Certified Personal Trainer with over 10 years experience

Pre and Postnatal training specialist

Health and Fitness Expert

Body Tempo Health and Fitness Inc.