How to Get Back to Working Out

Check out The Baker Twin’s 5-Minute Workout Videos on their YouTube Channel! youtube.com/BakerTwins

Check out The Baker Twin’s 5-Minute Workout Videos on their YouTube Channel! youtube.com/BakerTwins

Perhaps your motivation to work out is to get that summer body that you have been wanting or you have an upcoming wedding you are planning on going to. Whatever the reason for wanting to work out, starting a new training routine is something every person has a hard time dealing with regardless of his or her fitness experience level. I am going to tell you some steps to getting into a training regime.

1. Start Slowly

A big problem with people that begin to first start working out is that it is easy to set unrealistic goals for themselves. Instead of saying you are going to work out every single day commit to 3-4 days. Studies have shown that it takes 12 weeks to form a new habit. It can be easy to feel less motivated when you are not achieving your goals. When going to the gym becomes more habitual for you then you can start increasing your workout days.

2. Commit to 5 minutes of working out

A commitment of 5 minutes seems less overwhelming than committing to a full hour. Once you are up and moving you will more likely work out longer. Start with 5 minutes and see where you end up. My sister and I have posted some quick 5-minute workout videos that you can do anywhere! The 5-Min videos can be found on our YouTube channel: youtube.com/BakerTwins.

3. Set Goals

Setting goals plays a huge part in staying motivated. Short term and long term goals are important for success. Make sure your goals are realistic and achievable.

4. Plan Your Workout

Decide on the days that you are going to go to train and commit to it! Plan your workout days and what part of your body you are going to train. And commit. Be prepared and have a gym bag packed and ready to go!

5. Find a workout buddy

Team up with a buddy, friend, or family member that enjoy working out. This will help you stay motivated. Plan workouts together and chat about your goals. Do fun fitness activities together like rock climbing, jogging, and tennis or hiking. Workouts can be a lot more enjoyable when you are having fun! Having a workout buddy is a win-win for everyone!

6. Have fun!

The number one reason why people give up exercise is because it becomes boring. Find an exercise that you enjoy! Join a fitness class! Keep active by catching up with friends by hiking or walking with your friends. If you have a dog, consider daily walks – it’s great for both of you! Join a fitness class that you wouldn’t normally try. Watch your favorite TV show or read that book that you have been wanting to catch up on while you are on a stationary bike. And be sure to alternate your workout activities so it is fresh and exciting!

7. Eat well and hydrate

Staying hydrated and eating nutritious food is very important in reaching your fitness goals. If you want to train hard, have energy and get results then you need to invigorate your body. Make sure that you are eating a balanced diet of proteins, healthy fats, vegetables, fruits and grains.

8. Don’t be down on yourself

It takes a while to see results so don’t be down on yourself if it isn’t happening sooner than you expected. They say it takes four weeks for you to see results of your body changing. It takes eight weeks for your family and friends to notice your body changing. And it takes twelve weeks for the rest of the world to notice. I can guarantee that you won’t see results instantly but be patient and you will notice a difference as long as you follow all the steps that I listed!

PHOTO: Work out in the morning before your brain figures out what you are doing.

Model: Shannon Baker wearing Mate Fit

FITNESS: 6 Ways To Get Fit

Fitness Models: Shauna Baker & Shannon Baker

1. Get enough Sleep: Sleeping sounds simple. But, when you don’t get at least 7 hours of sleep a night, your body makes more ghrelin which causes you to crave sugar which then turns into fat. Being tired throughout the day is from lack of energy. It is easier to not want to work out in the gym when you don’t have the energy to do it.

2. Drink Water: You need at least 8 glasses of water a day. Water helps you get fitter in so many ways.

Water fills you up. Most of the time when you drink water it is usually because your mind tends to confuse hunger and thirst. So, when you think you are hungry, poor yourself a glass of water first. If you are still hungry afterwards, then have a snack.

Not drinking enough water leads to dehydration, which slows bodily functions and your metabolism. Studies show that when you drink enough water it contributes to your body’s ability to burn calories.

A “water trick’ that Shauna and I like to do is drink ice-cold water when we first wake up. Your body has to use energy to warm up the water when it enters your system. Drinking ice cold water increases your metabolism while your body burns calories in the process. This is one of the reasons why professional athletes drink room temperature water so that they can conserve their energy for the game.

3. Stay Away from Sugar: Sugar is the devil. (Kidding). A lot of people don’t know that sugar turns into fat. You get enough sugar from fresh fruit and vegetables. There is no need to add sugar to your foods. There are so many options to sugar available like grading apple and cinnamon into your oatmeal or adding stevia extract into your coffee.

4. Eat Good Fats: A lot of people get surprised when they find out how much we enjoy eating healthy fats. It takes fat to burn fat. Its sugar that makes you gain weight, not fat. Good fats are high in Omega 3 like salmon, flaxseed and spinach. These foods also help by making you feel full longer.

5. Lifting Weights: Shauna and I love lifting weights because it burns calories while toning your muscles. Lifting tears your muscles and the healing process can take about two days, which burns calories and takes up energy. Incorporating weights into every workout is very beneficial for a healthy body.

6. Eat Green Food: If you ever have trouble when you are grocery shopping and are unsure what healthy foods to purchase, always buy green. Kale, arugula, spinach, collards, mustard greens all help in food digestion. Green vegetables are packed with vitamins and fiber that helps fight bloating and water retention.

FITNESS: 6 ways to stay motivated when you first start working out

Fitness Models: The Baker Twins. Make-up by: Jackie Friedman, Hair by: Edwin Candelaria.

The hardest thing about starting to work out is to stay motivated. It’s incredibly easy to not want to go to the gym the first couple of weeks because you know what results you want and getting the results doesn’t happen instantly. The first six weeks are always the most difficult because you are changing your entire life style. You are making changes to your diet, routines and daily schedule. But after those 4-6 weeks, we promise, that if you stick to a healthy diet and a daily fitness routine you will see a positive change in your body and your mind. Here are six ways in which you can stay motivated:

1. Change your Mind: Your fitness is 100% mental. Your body won’t go where your mind doesn’t push it. Don’t complain about the things that you don’t like about your body. Start talking about the things that you like about your body. When you are fixated on the things you don’t like about yourself, you start perpetuating that negative image in your head. When you start thinking about positive things like how amazing you will feel after you work out and all of the benefits you will get, it makes it easier to stay motivated.

Having gratitude also helps in changing your mind. The first thing that both Shauna and I have made a habit of doing is waking up and saying out loud what we have gratitude for. Your gratitude list will change every day. Another tip is to look in the mirror some time during your day and say something positive to yourself in the mirror like: “Your body is changing in a good way right now because of all of the healthy food you are eating and all of the exercises you have been doing.”

2. Make Goals: There is a really good saying that Shauna and I like: “People with fitness goals succeed because they know where they are going.” That quote has so much truth to it. By setting up short term and long-term goals you can motivate yourself by thinking about them. Your short-term goal might be to lose a half an inch around your waist in a month. And a long-term goal might be to lose a certain amount of pounds in a year. Short term and long term goals are extremely important for motivation.

3. Have Fun: Don’t do the same exercises over and over again. If you want some quick and new exercises you can always use social networking sites like Instagram and YouTube to find some new exercises. Take up some new sports like kick boxing, swimming, rock climbing, or cross fit. When you aren’t bored with working out and you are having fun it is much easier to stay motivated.

4. Be Consistent: Even if you plan to only work out 2 days a week, make sure to adhere to that schedule. Some people make the mistake when they first start working out by working out every single day, then burn out. If you allot 2 or 3 days a week to work out then make sure to stick to that schedule and know that no matter what those 2 or 3 days that you will be working out.

5. Motivational Music: Making a playlist of music that gets you pumped is very important to your workout routine. We all have music that gets us pumped and makes us want to jump up and down, or dance! According to David-Lee Priest, PhD, a psychologist and researcher at the University of East Anglia, music can motivate you to work longer and harder. So create that play list and jam to it when you are working out!

6. Stay Positive: Understand that it takes time to see results. Don’t compare yourself to others. It can take anywhere from 4-6 weeks for your body to get use to the changes that are taking place in your body and for you personally to see the results. There is a good saying that goes: “It takes 4 weeks for you to see changes in your body. It takes 6 weeks for your friends and family to see your changes in your body. And, it takes 12 weeks for everyone else to see the changes in your body.” Don’t have expectations of seeing results before those 6 weeks.

In the end, the only person that can motivate yourself is YOU. You are the key to your fitness success!

FITNESS: Starting a Morning Workout Routine

Identical Twin Models & Actresses: Shauna Baker and Shannon Baker. Photo by: BLK Fuel.

The most difficult thing about getting on a fitness regimen is to actually start. And when you start, it is easy to get discouraged when you don’t see results right away. They say it takes 4 weeks for you to see your body change, 8 weeks for your friends and family to see results and 12 weeks for the rest of the world to take notice.

Shauna and I are lucky in that we have each other to motivate and cheer each other on when it comes to sticking to a routine or getting our butts into the gym. For the rest of you, you don’t have a twin to keep you on track. So, we will tell you six ways in which we keep each other motivated.

1. Figure out your main motivation to work out: Once you have that reason or goal, write it down and think about it whenever you are feeling unmotivated. Whether it is because you are an actor and you need to have an amazing body to get certain roles, or you are engaged and want that perfect body for your wedding. Think about your goal before you go to bed, and when you wake up in the morning. When you hear your alarm clock go off in the morning, you can remember why you set the clock in the first place: because of your main motivation. The longer you sleep in bed, the longer it will take to get the body that you desire.

2. Plan Your Workout: Shauna and I usually write down our workout routine the night before on a white eraser board or we write out a plan on our phones. If you can’t come up with exercises on the top of your head you can always go to instagram and look up some instagram workouts by searching the right hashtags like: #FitnessWorkouts #CardioWorkouts etc. When you know what you are planning to do the next morning it is easier to get up because you will be waking up with a goal in mind.

3. Go to Bed Early: You need at least 8 hours of sleep a night. But, if you are normally a night owl like Shauna and I use to be then start gradually going to bed earlier and earlier. Shauna and I knew we wanted immediate sleep changes so what we did was something that we usually do when we know we are going to be working on a movie. We wake up early the next morning and stay awake all day without napping and go to bed early. I wouldn’t recommend it. But, if you want immediate results in your sleeping patterns then that is an option.

4. Don’t go back to sleep: When you hear that alarm clock in the morning and say to yourself: “Just 9 more minutes.” Don’t do it. Lets face it, do you really get that extra 9 minutes when you press snooze? Usually you don’t go back into the REM sleep that you go into when you are in a deep sleep, so you might as well just get up. It’s like ripping off a band-aid: You just have to do it.

5. Repeat: It’s all about repetition. It’s easy to feel dejected when you first start working out because you don’t have a pattern yet and you aren’t seeing the results that you are going to see 4 weeks later. Ease into your workout intensity. You may have to start your new morning workout routines by starting with a light jog in the morning. It’s not about how hard you work out, it’s about how often you repeat your workouts no matter how light or intense they are.

6. Be Easy On Yourself: Like we said before, it takes 4 weeks to see results. So think about that your first four weeks of working out. And have fun!