Beginning Fitness – Getting StartedBeginning Fitness – Getting Started

by: Lisa Ritchie

If you’re new to the alkaline lifestyle and a fitness routine, don’t feel overwhelmed. A few simple steps can get you started and on your way.

  1. Mental readiness: First, realize that a fit brain is just as important as a fit body. The two go hand-in-hand. Keeping your motivation up and staying mentally “in the zone” is critical. Determine why you want to get in shape. There will be times when you’ll need to think back to this reason for your motivation. Is it for health reasons? To lower medications? To attend a special event? To be more active with your kids? Whatever your reason, keep reminding yourself about it.
  1. Make exercise a priority: Next, repeat the mantra, After me, you come first.” You ARE important, and while others’ needs are also a responsibility, you should always take care of yourself in order to be able to help others. Remember the airline attendant who advises you to put the oxygen mask on yourself FIRST, and then offer assistance to others.
  1. Write down your goals: They should be “smart” -  Specific, Measurable, Attainable, Realistic and Timely. A goal such as, “lose 40 pounds” is too vague. Say “I want to lose 2 pounds a week until I have lost 40 pounds and I will do that by planning my meals, choosing healthy foods, and exercising five days a week.” Then you can write a second Smart goal for your exercise plan.
  1. Keep a journal: Pick up an inexpensive notebook and jot down every bite that goes into your mouth (including liquids!) or if you purchased the Alkaline Lifestyle Home Study Program, use the journal that comes with your materials.  This will help you see any mindless or emotional eating patterns you may have. It can also help you fine tune your plan. The same goes for your workouts. Write down what you did (walk), how long (20 minutes) and how you felt (chilly but invigorating!).  Try using your journal the night before to plan the next day’s meals and exercise.
  1. Clean house: Throw away or donate all the unhealthy food choices in your pantry and refrigerator. If it’s not there you won’t be tempted to eat it.
  1. Surround yourself with positive encouraging people. Join a weight loss support group, or start one yourself amongst your like-minded friends! Sign up for a fitness class or join a gym. Pick each other’s brains, find tips and motivate each other. Sitting on the couch snacking on corn chips with your overweight sibling isn’t going to reinforce your plans. Take a walk instead!  The Alkaline Lifestyle Membership Program offers online support plus interaction with our staff nutritionist, fitness expert and health expert. 
  1. Start small. A 10, 20 or 50 mile bike ride may seem overwhelming! It is if you’re just starting out. Try a walk around the block first. Then twice around. Keep adding on to your time and/or distance. Have fun with it by setting small goals each week. Tacking a road map up and tracing your “trip” can be exciting ~ you can virtually walk across country. Set reasonable attainable goals in writing.
  1. Have a Plan B.  Many newbie exercisers tend to fall off the wagon when their plan gets derailed. You’re up to 30 minute walks but wait... it’s raining out! You overslept and missed your class. Instead of throwing in the towel, have a back-up plan. Walk through the mall briskly or head to the gym or local rec center. Use a workout DVD.  We have a great selection in our co-op store.  Try something different like

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Using these tips, you're well on your way to starting an active, fit, healthy lifestyle.



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These statements have not been evaluated by the food and drug administration.  The preceding information and/or products are for educational purposes only and are not meant to diagnose, prescribe, or treat illness. Please consult your doctor before making any changes or before starting ANY exercise or nutritional supplement program or before using this information or any product during pregnancy or if you have a serious medical condition.

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