how to *actually* START working out (from a former lazy girl): how to be consistent & get fit!
ฝัง
- เผยแพร่เมื่อ 11 มิ.ย. 2024
- how to start working out, be consistent, get out of a slump, start your fitness journey, and change your life!
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Includes full workout plan, mindset videos, warm-up routine, high protein recipes, and more! a realistic guide on how to start working out and start your fitness journey and make 2023 your year - 2023 fitness goals that are realistic, motivation to start working out, productive, healthy habits, and create your dream life!
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contact: lenalifts@select.co
#howtostartworkingout #fitnessmotivation #fitnesstransformation
tags~
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timecodes:
0:00 - intro
0:39 - find out your why
1:37 - create non negotiables
2:48 - be a doer not a sayer
4:12 - my workout routine
5:26 - my workout split
6:30 - workout with me
7:17 - figure out your preference
8:58 - be prepared to make sacrifices
9:23 - become a student and do your homework
10:17 - mix it up
10:35 - 21 90 rule
13:09 - food is fuel
14:35 - food swaps
14:55 - progress not perfection
![[TH] VCT Masters Shanghai Playoffs - Grand Finals // GEN vs TH](http://i.ytimg.com/vi/HL-hhLrtctw/mqdefault.jpg)
Hi Lena! Im 14 and have been struggling with my weight, and your video's saved my life. I've been consistent in the gym for 5 weeks now, and I have lost 52 pounds in the past year thanks to you and your content. You're my idol, and I love u❤❤❤
Wow at 14 is awesome! Keep it pushing ❤
I AM SO SO PROUD OF YOU ❤️❤️
@lenalifts Thank you Lena!!!!! ❤️❤️
Well done, wow. Be kind on yourself and keep going. Lots of people you never met are impressed and proud of you!
@lucygriffiths3306 Thank you sm ur so kind ❤️❤️
We should all remember "it's you vs you". Let's all try to become better than the person we were yesterday and not just physically but mentally as well! Your advice is always gold Lena ✨️💗
YESSS love you vs you ❤
This is random but you should start a podcast! I love your content and channel so much. you are my fitness inspiration and I’m so proud of how far you’ve come on your journey.
OH NAHHH. "stop pressuring us to workout Lena". Girl she's literally INSPIRING you to be HEALTHY. Keep doing what you're doing Lena🤍
Thank you beautiful!! ❤❤
Also, who comes to a workout channel to complaint that they’re being pressured to work out? That’s like complaining that all they do on American Idol is sing.
That part
1) Create a why
**“I want to be the most fittest, healthiest, confident version of myself mentally and physically”**
2) Create 3 non-negotiables: e.g I will work out x amounts a weak, I will meal prep on x number of days, I will incorporate (exercise of choice)
3) Be a doer, not a sayer Be a women that sticks to her work and actually takes action than just saying you’ll start doing things
I will…
I must…
I am…
4) Create a work out split and routine you’ll genuinely enjoy
Find your preference for exercise (dancing, stretching, boxing, pilates, running, walking, Zumba etc)
5) Prepare to make sacrifices (like comfort, night’s out, etc.)
6) Be a student and learn (everyone is a beginner at first and don’t be afraid to try new things)
7) 21 90 rule: states that it takes 21 days to make a habit and 90 days to make it a permanent lifestyle
8) Food is fuel: eat in moderation, eat as many whole foods as possible, wouldn’t recommend tracking calories for peace and sanity
9) Food swaps:
10) Aim for progress NOT perfection !n: stop the all or nothing mentality. Anything that makes you 1% better than yesterday is PROGRESS
11) Take rest days (but for the right reasons and intention)
Health is wealth. As someone who works in the healthcare industry, nothing in life is enjoyable without health, no matter any other form of wealth. This is my why. To show up and enjoy the moment fully, to be the best version of myself, and to make sure that I am fully fit to enjoy the blessings in my life. ❤️
Love that sm ❤ thank you for all that you do as a healthcare worker!!
Last time what dragged me to the gym was literally the fact, that I was extremely tired but couldn't fall asleep for a nap, because I have insomnia. So I got up and went to the gym to get in movement to get the best nightsleep I could get. It worked.
i am so proud of you ❤
I’ve been quite lazy recently, eating unhealthy and wasting the whole day scrolling but you have motivated me to be better! Thank you
you got this!! i believe in you ❤❤
Homeschooling momma to 3, one is special needs - I'm just trying to be the healthiest (mentally, spiritually, & physically) to show up for these kiddos and myself.
LOVE THAT FOR YOU! ❤ so proud of you mama
Same here ...mother of two, one with special need.. thinking of home schooling. Wants to be mentally spiritual and physically strong for myself and for them.😊
@@tr7339 we’ve loved our experience with homeschooling! There have been hard days for sure, but it’s been very rewarding. 💕
I am a crochet and knit FANATIC! An ideal day for me is literally sitting all day knitting and crocheting. But I LOOOOVE your channel cuz you constantly remind me how important movement and routine is. I now have my lil morning routine where I can fit in crochet/knit AND exercise in my day. Thank you so much! 🥰🥰🥰
AWWW I love that that’s such a productive fun hobby I want to try that too!! ❤ so proud of you
I so appreciated your mentioning not to compare yourself as a new mom of a 5 month old working full time 12 hr shifts, trying to lose the baby weight ♥️ progress over perfection always you will reach your goals no matter how busy life is if you stay consistent with realistic goals/routines
So proud of you mama and you should be so proud of yourself!!❤
After reading your comment, I want to say, "you've got this girl, " one step at a time, and stay consistent! You'll have bad and good days but stick to it, it's worth it.
Slow is smooth and smooth is fast!
I don’t know why but when you say “ your not a enfluencer … your a full time student your already really busy..” it make me want to cry… I’m from Canada and I go trough soooooi much ting that I can’t all tell about it… it make me want to cry cause I put so much pressure on my self … and this day my life is up and down.. soo thank you ❤️❤️❤️❤️❤️❤️❤️❤️
(Sorry for my English I’m from Quebec and I speak French I’m trying my best)
I’m new to the fitness journey and fell off this past week (I’m on my period so I can’t fully put myself down). Lena you are a big source of motivation I appreciate you!!
I’m starting this fitness journey to have better health and better habits than just be on my phone. I’m driving for discipline over motivation!
Monday: cardio in the morning, legs in the afternoon
Tuesday: chest, tris, shoulders
Wednesday: back and biceps
Thursday: legs and glutes
And the rest of the week I take for myself to rest (mainly cause of work)
I’ve done this the past month and it actually helps me! I had my week to chill and care for myself but I’m making sure I stay disciplined!! Love you Lena!! ✨
I started my workout journey at the end of December because I wanted to improve my physical health so that I didn’t struggle so much doing everyday physical tasks and walking and not only have these tasks become much easier, I’ve also been able to lose some excess weight that I gained from unhealthy eating and inactivity! My initial goal was to work out twice a week with a mix of cardio/strength/and HIIT training and now I am up to 3/4 days a week!! Your videos are such an inspiration for me and I wouldn’t have been so successful without your videos being such a great motivator to actually improve my quality of life!
Hii,Lena I am 13 and I started watching you 3 months ago and you have helped me so much i am really insecure about myself but you have helped me feel so much better, I started reading the book you recommended atomic habits and it has helped me so much, I broke my leg last Saturday but you have made me feel strong and bc of you I have became so much better in my life, ngl I was a really messy person and after I watched your videos you helped me be more productive, and now I wake up at 5 am to get ready for school before I broke my leg. And i used to wake up at 7:30 and my school starts at 8 but you helped me so much i feel like you are my older sister and you give me so much advice. Thank you so much❤
I am so so proud of you!! ❤ keep it up
@@lenalifts ty so much 💗
all or nothing is so true for me cause i really had this 1hr workout plan for almost a month and due to some reason i skipped two days and i didn't even realise when those 2 days became two months and now almost 6 months are over. gonna use this vedio as my sign to resume my routine coz if i can do that for a month i know that i do have the potential of working and i can go for it. ilysm for this vedio
I JUST LOVE YOUR POSITIVITY and the fact that u want your others to grow with u is just awesome ❤❤
Omg I'm getting ready for work and listening to the video podcast style. Lena has the perfect voice for it and the content is valuable ❤
babe wake up LenaLifts posted
I love how you include such transparency and realistic advice.
Because all these influencers just motivate and don’t talk about being more realistic to our own lifestyles.
❤❤❤
thank you sm beautiful!! love uuu ❤
Hiii Lena my goal is to build strength and endurance, also feel the best mentally and physically. Since last year I have been working out but this year I am trying to be more consistent and feel more confident in myself. You have really helped me stay motivated and focused on my goals so thank you.
Just discovered your yt channel and gurl, I've never been into vloggers but 👀 babe I just felt amazing and comfy from the very first moment. Literally the only one which messages really gets me ✨️ real motivation
watching your videos always keeps me motivated, thank you for being so consistent in your uploads, QUEEEN!!
You go girl! I have been consistent this year and man, my body feels so different in a good way. It’s literally life changing. I set up goals and challenges for myself and when I complete it, it’s the best reward to know that I did that. ;)
I agree I've been working out now for about 7 weeks and its been a challenge and its been a change for the better.. And now I'm really motivated and very time I watch your vids I get more motivated. So thank you.
Girl, I found you like a week ago and I’m obsessed, you’re so motivating! Obsessed ❤❤❤
You're amazing. I found your videos a couple of weeks ago and it really made a difference. Thanks Lena !
Lena! Your advice always hits home - it's me against me, striving for progress every day! This video came just in time. I've been slacking, but no more excuses! Your uploads always light up my fitness journey 🌟💖 Let's keep that motivation flowing! 💪
I was just journaling this morning about wanting to start working out and staying consistent! When I saw this pop up, I was like omg you are a QUEEN🤭🤍!!!
ILYSM you are so motivating + inspiring. I cannot say it enough👏🏼👏🏼👏🏼👏🏼
Lena I’m so obsessed with ur tips!I started 5 months ago and the results is AMAZING I have my dream body I will never stop watching ur tips and videos!💕
Since the start of the new year I have worked out 3 times a week, even sometimes more and as well as fixing my sleep schedule I feel so much healthier physically and mentally. Your videos give me something to look forward to every week and I genuinely picture you cheering me on when trying to do my last reps at the gym and it helps me push through
I love your videos. They often help me to get back on track and motivate me again when I'm not feeling it. Also your spotify playlist helps me to actually get up and start my pre-workout and workout. Thank you so much for that!
Theese videos are so helpful. I have started working out and stopped so many times because the "all or nothing" mentality and got discouraged if i didnt see progress quickly. After watching your videos i started changing my mind set and realised i love streching and i have been consistently streching from july last year. This is the longest i have ever been consistent. Thank you for theese vidoes, you help so may people☺️💕
Thank you Lena, iv been binge watching netflix instead of sleeping. I need to do better, im always exhausted. def need to up my workout game & nutrition. Great motivational talk.
Hey Lena! I turn 15 this year and honestly, Ive been throught so much to the point ive deleted and re-made my accounts, got into good habits, fell into the bad ones etc etc and you're videos motivate me SO much! Right now, Im feeling better but since the start of the 2nd simester of school my grades slipped, mental health got bad and started being unhealthy (yes, again). You're videos motivate me so much and make me feel so much better ❤️ I hope that I can start being healthy again, both mentally and physically (i have my phone only on the weekends and have nothing to look forward to most days soo 😅 yeah im a mess) Been zoning out etc etc so this is a reminder to everyone wether your an adult or teenager that everything will be alright ❤ and somedays we fall and we CAN get back up! Dont give up yall, we can do it!! 🫂🫂
I am 16 years old and the short story is, I am basically obese. Your video helped me actually focus on my weight loss goal and actually be serious about myself and the person I wanna become. Thank you so much❤
Lena you have no idea how encouraging you've been through all your videos! Literally an angel and i enjoy your content so much
Lena I just started following you from a month. But I can say that from a month, you changed my whole life. I started being motivated again and I started working out.Thank you so much and I love u 🥰❤❤❤
Hey Lena ! I have been watching your content since 2020 and i genuinely hope this time that I've started will consistent. This has helped, thank you❤️
long time watcher/subscriber, first time commenter here 🙋🏻♀️ Lena, let me tell you, your words and energy just have a way to my soul on my good days and even on my down days like today.. i cried, like bowled my eyes out, when you moved into your new apartment because you just worked so hard for this 😩 thank you for your presence in this world 💖 i feel motivated to tackle my tasks for the day!
Girl I LOVE your energy, advice, videos, just everything😍 this is the second video of yours that I watch and I am ready to change my life lol Thank you for the motivation!!!🫶🏼
Thank you so much Lena, this really helped me learn more. I have been working out for a few years now, but not consistently, so I am trying to workout more without any excuses!
I’ve been working out since the start of 2024 and I’ve already lost a lot of weight (healthily). U inspired me to do it, giving me motivation when I needed it and helped me discipline when I didn’t want to go 😭😭 u also helped me get into praying in the morning/night. I’ve become the girl I’ve wanted to be for years. Thank you so much 💗💗💗🫶🫶🫶🫶
this video was much needed, i was making excuses for the past few weeks but now is the time to stop being lazy, even if its just for a 10 minutes workout, thank you lena
Lena, you are radiant! Love this new level of confidence! It suits you so well! ❤
hi lenaaa!!!! im am 13 years old and im so thankful for u vids , u vids are life changing!!! i was 12 when i started following u now i became more better thanks to u!
hey, thank you soooo much because I've spent ALL week lounging in my bed watching TH-cam. Your video is the only one that made me get up and workout, thank you so so sooo much! xx ❤❤
Yessss!! I was wondering when your video would pop up! You’re my motivation when I feel to over worked 😋💕 Thank you girly!!! 🥰🫰
i haven’t been THIS early in so long so i just want to say how proud i am of you and how much your videos really do help me. genuinely thank you so much 🤍🤍🤍 ALSO it’ll be three years since i started watching you this year 🤧
I love your channel you literally motivate me to do anything 😭💞
Thank you for the motivation and positive self love talk. I must go to the gym again and maintain a consistent schedule love the positive and keeping self discipline is key 💗
Every time you upload you really spark more motivation in my fitness journey 💪
Lena i didn’t see this video the other day but i started going to the gym with one of my best friends and we honestly feel so much better not only physically but mentally. Your channel and your personality inspires me to be the best version of myself! Not only exiting my lazy girl era but also beginning my healthy girl era
Girl I’ve been hella off my fitness journey for months but I’m excited to be back on track 😊 As always love watching your videos ❤
Today is day 20 of my 21-day challenge. After day 21, I'm getting myself active wear to carry on with my new healthy lifestyle. I'm glad you talked about it.
And you have been my biggest motivation. I'm so glad I found your channel😊.
PS After 3 weeks of consistently working out, I feel more confident and lighter. And my days are generally more productive.
Thank you Lena!
I am so proud of you!! ❤❤❤
I struggle with bad health anxiety so I feel like working out would be a great outlet for me and also a way to promote my cardiac/ respiratory AND mental health. I also look back to times when I finished a workout and felt so proud of myself and just had this really crazy internal boost of energy which made me feel like I could take on anything.
Lena hello I'm 11 and i have been working out, eating healthy, journaling and self care for 1 year and few months ago I lost complete motivation and was staying in bed the whole day and i was doom scrolling your videos on my for you page is what brought back my motivation and now I'm doing all that again thank you so much for your videos ❤ Also my whys: To be healthy, To Be strong, To have less injuries
Hey Lena, I've been watching your videos for a while now and you really motivate me a lot. You inspire me and I'm a total fan of you, nowadays I feel so much better about myself and work out to be healthy, strong and beautiful both physically and mentally. I love you so much
hi lena! im 15 and ive always put off going to the gym, but this video gave me so much inspiration. just know your helping alot of young girls start their fitness journey. thank you! 💗💗
Hi Lena!! I’m 16 nearly 17 and I have become serious with my weight and body for about a month now,this was after you woke me up! Made me motivated to grab life with both hands and take control! So my workout routine at the minute is I weighted hula hoop 7 days a week for as long as possible and I’ve so far lost 10ibs! Even my family are noticing it! I even have a little ab line forming in the middle of my tummy! I can’t thank you enough for what you’ve done for me! And what you continue doing!! All my love ❤️
at the end of 2023 i finally got over my fear of the gym (ok it’s still there a little but we’re trying) and got back into a consistent routine, then got sick for 2 weeks in january and couldn’t workout and it was horrible. really once you start working out and get consistent with it it feels AMAZING and now im consistent with working out, i still have a lot to learn but im learning so much from you lena
I started my workout journey less than a year ago and you have been my top motivator throughout it all. I would chug pre workout or coffee and watch your videos before I would workout to get me mentally prepared😂 thanks so much for your positive energy and not being afraid to tell us the hard truth🫶🏽
Hey Lena ❤ I want to just say thank you for your content I am on my fitness journey and I struggle a lot with commitment to my fitness goals after watching this I gave myself realistic goals. I thank you so much for the push and support. Sometimes we need someone to remind us to keep going!
Girl I was consistent 2 years ago and then fell off because of stress from school and overworking myself but we have a stable job now and now I have a routine :) can’t wait to keep up my consistency ☺️
I’m 4-5 months into keeping a workout routine and your videos have helped support my hype along the way!
I wanted to add that for people intimidated by keeping a routine for 21 days, remember that rest days/hot girl walks + stretching/being a potato are a part of that routine and are powerful assets if you’re intentional about them! I also have a TH-cam playlist of videos to watch on my cardio days that help me look forward to my treadmill/bike time ☺️ (Best believe you’re HEAVY in that playlist rotation Lena 🎉)
At the gym right now, and I swear this is like the 100th time I’ve watched this ❤ thank you Lena for keeping me going!!!! 🔥
Lena i just wanted to say your videos were one of the primary reasons i started working out. I’m barley on week 3 but i am going strong. Thank you !! 💗💗
Hi lena, I didn't want to workout and I remembered what you said in your previous video, that you have to stay consistent, so I just did a 15 min ab workout and feel so much better. Thanks for video lena, it always comes at the end of the day and I love ending my day with your videos.
Really needed this. I fell off-track last year after a horrible breakup and been slowly getting back on track with healthy habits. This video really meant a lot
Love your take on calories and moderation. I really struggle with slipping into disordered eating habits and thoughts whenever I diet. This balanced approach is so much more realistic and achievable for me
THE TRUTH! Don’t apologize, people are too sensitive but telling the truth is important! I appreciate everything you said in this video! Def need this push ❤
Hello Lena, thank you very much ❤ Been feeling low since I started to slack off after 5 weeks of consistent workout and wasn't seeing any difference in my weight. And I ended up indulging more junk and sugary foods...As I was scrolling I came across your video today, and you made my day! I now get where are my mistakes in my fitness journey. Thanks again feeling grateful to your videos and your amazing vibrational energy 🙏🏾
thank you Lena! im 21 years old and im trying to start working out for couple years, but it never worked out. this video really helped and motivated me, so i will start running!
Hi Lena! i started running a few weeks now, and i really enjoy, i put my headphones on and just run, it's amazing how it makes me fell! i really love your videos and all the energy you show!
I'm also struggling with my belly since always, and a little bit with my food relationship, want to change! thanks for all your motivation and videos!! - Also, thanks because for your videos i can keep my English fluent! (from Argentina) so, thank (again) for everything 🥰🥰🥰🥰
Lena you are my wellness big sister. You are so relatable and real. Like I genuinely believe that watching your videos have changed EVERYTHING for me. Keep killing it xxxx
LOVE U SM THANK YOU ❤
YOU ARE SO AUTHENTIC AND THAT'S WHY WE LOVE YOU! THANK YOU! ❤
I’m 52yrs old and everything you say resonates with me. You make more sense than anyone I’ve come across, so glad I found your channel. Love your insights and inspiration 😊
Thanks so much Lena! Love you! Yess you back with longer videos!!😘😘
Thank you so much 💕 this vdo gave me a big energy pump. I have watched it during my exercise and I can get more done! Lol I love your energy and how you have a pre-workout. You seem like you actually having a good time and enjoy it! Which I love it! Mostly I always seen those influencers who always so stick about themselves and I guess that make me stress about everything and feel not very happy. So.. from now on 21 days noted in my calendar I’m gonna be a happier person, have more energy, have fun during exercise, have those confident in my body and food that I consume, kick myself out of bed and have some good time! Thank you girls! Mua 💋
Well edited & produced video, Lena!! So needed ❤
My Why: I want to be the most vibrant, confident and happiest version of myself. Moving my body feels good in the moment, makes me feel accomplished and enhances my energy/mood throughout the day.
1. I will stay consistent for 1 week, to start. And increase my consistency each week. I will stay optimistic!
2. I will eat healthy and be conscious about what and when I eat. Food is fuel not comfort. I will consume less processed foods and sugars.
3. I will journal my day ahead of time. I will plan out what I would love my day to look like to keep me in check. This help me create a realistic expectation of what I am capable of doing. ❤
Thanks Lena! Love you boo! ✨🤍🙏
whenever lena uploads, it brightens my day so much
Lena ! I love your realness, and you are saying exactly what everyone should hear! How we all interpret it, and feel about it can vary, but I think you are correct in every way. We’re all pushing to be better, and the fact is, we have to have mental fortitude. We’re all determined to be better, stronger, and healthier. That is real beauty in every way!! Keep up the great work 💯💯🙌🏽🙌🏽❤️🔥
I love ur videos so much girly my 12th is gonna start soon i knew that it's gonna be hard and i should work on my decipline and then i found ur video i saw many others videos too but the way i just did anything u told me to asap is crazy i already made night, morning routine i struggle a lot with my sleep schedule i am working on fixing that Frist as a older sister i needed someone like u who would guide me through love u queen ❤️
seeing your videos makes me happy 😍
Girl I've had trouble getting used to working out and this has helped so much thank you so much love you girl ❤️
i love this episodeeeee! Thanks Lena, learned a lot, love u :)
I really enjoy watching your videos before my workouts, feels like we’re getting ready for the gym together. Hope you’re having a great day🩷
Always Loving The Podcast Videos! Lena Have A Wonderful Weekend And An Amazing Month Of February!! ✨✨🙌🙌💪💪✨✨
By far the best video that motivated me, thank you so much for sharing these tips for us❤
I just love you Lena! Keep inspiring!
I love your videos so much, you inspire me every time you post! KEEP UP THE GOOD WORK, its really paying off. thank you for the inspiration, i feel like your videos are the only ones who truly make me feel like i can do anything and its okay to be a beginner!v 💗💗💗
I just want to say I love watching your videos you really inspire me and motivate me. I feel Iike what your saying really pushes me to be better so thank you for that.
Thank you I really appreciate this video. Life is live-ing being a new mom. You’ve motivated me to start thinking about better health for my daughter and I
By far one of my favorite videos!! Thank you so much for all the motivational words especially mentally 🤎🤍
this past few weeks, I did 9 workouts everyday, and doing yoga workout for my flexibility, balance, and posture and I feel so good after doing it and now it's my rest day and tomorrow I will be doing it again ❤❤
Watching you from Brazil and I’m loving it! Thank you so much ♥️
Yoooo the queen posted!!! Love your vids
leaving a comment here so i remember the start of my fitness journey ♥
my why: want to create a healthier lifestyle for myself and improve my confidence!
three non-negotiables: (1) will only have ramen once per month (2) will practice dance once every week (3) will go on a morning 1-mile run & stretch
thank u lena for the video~ 😊
The wayy I jumped 🦘😭 your video's aree really a motivation for me to be a better meee!!!!!!