How to get back to fitness amid warmer weather and loosened restrictions

Looking to get back into a regular exercise routine or start one for the first time as things begin opening back up? It can be intimidating. But here are some tips to help keep you motivated.

Video Transcript

ADAM DEL ROSSO: Ted, thank you so much for joining us here this evening.

TED FOURNIER: Happy to be here, Adam.

ADAM DEL ROSSO: So this weekend, just about here. Hopefully warmer weather not too far behind. This is the perfect time to get moving.

TED FOURNIER: I would agree. I think things are really opening up, both in regards to COVID and with the weather. So we're all excited.

ADAM DEL ROSSO: And so when it comes to fitness, many of us, myself included, we've slacked off during COVID for one reason or another, and it might be tough finding the motivation to get going again. How can we find that motivation to get back to it?

TED FOURNIER: Yeah, I think generally, especially now, the mental aspect is something to just be excited about. We've been stuck inside, we haven't really been ourselves. We've been eating too much, drinking too much, sleeping too much, watching too much TV. Just doing something different where you're helping yourself in releasing endorphins. That's true science there to make you happier and make you feel better about yourself is just exercising. We know that exercising makes you feel better about yourself, and it also makes you look better, so it's a win-win.

ADAM DEL ROSSO: When we were talking earlier you mentioned the importance of goal setting. Why is that such an important thing?

TED FOURNIER: Yeah, I think because you're going to get lost, especially if you're starting from scratch if you don't have any goals. And I'm talking about some big, intense goal setting session. Talking about sitting down for a few minutes, thinking about where you want to be in the short term.

What would spell success for you eight weeks from now if you're looking back? Is that losing X amount of pounds, is that your jeans fitting a little bit better, is that just some frequency goal, like, hey, maybe these other things don't change but I got up and moved and exercised three times a week, or I went outside for 30 minutes a day five times a week. Stuff like that. So just sit down, talk about what would be successful for you, and then write what your commitments are to doing that.

ADAM DEL ROSSO: So one of my favorite parts about summer, the barbecues. And we want to know, are there some healthy food or drink options that we can keep in mind whenever we're at a cookout?

TED FOURNIER: I think there are. And I think people would argue about what is healthy and what's not. Is a White Claw healthy, is it not? So I think moderation is key, and also just being smart and keeping a lot of sugar out of your-- added sugar-- outside of your drinks. So there's typically sugar in alcoholic drinks. So just not always having the margarita or the frozen daiquiri or something like that that has a bunch of added stuff in there.

If you're going to drink, try to drink healthy. Don't have too many, set your pace. And then enjoy what your favorite drink is. I think liquor over ice with some water in there might be probably your easiest one. But who wants that when it's really hot out? I don't. But if that's your thing, that's probably your best bet. Otherwise--

ADAM DEL ROSSO: Even without alcohol, just water, period.

TED FOURNIER: Yeah, water is very important. And I think that's a key point. Have a water with every single drink. That's something that I do myself and have done. But yeah, if you're going to have some beers or wine, just have a few of them and don't be throwing a bunch of extra sugar into your drinks.

ADAM DEL ROSSO: Now, outdoor fitness obviously has picked up over this last year, but sometimes mother nature isn't cooperative. Are there some easy home workouts when we can't get outside or don't want to go into the gym?

TED FOURNIER: Yeah, right now, I think there's more-- I don't think, I know-- that there's more than ever to do things at home because we've been stuck at home. So for example, my business and a lot of other businesses have turned to virtual fitness. So if you want some help and you want to support a local business, just look up virtual fitness in my area. I would suggest that to support your neighborhood, but since it's virtual, you can work out with somebody anywhere in the world.

In addition to that, there's a lot of free things. So if you're a self-motivated person, you can just go on YouTube and type in "10-minute workout" or "one Tabata workout." Tabata training is my most favorite in regards to doing things on your own. It's four minutes. 20 seconds of exercising followed by 10 seconds of rest, on repeat. So you just pick two exercises, whether it's push-ups and squats-- you do push-ups for 20 seconds, rest for 10, squats for 20 seconds, rest for 10, on repeat for four minutes.

You can just mix it up, you can look for ideas online or wherever. Just have some fun. Those Tabata timers are free on the internet as well.

ADAM DEL ROSSO: You mentioned Tabata is your favorite. Everyone is going to have their own favorite-- cardio, a popular option-- but I've heard lifting is just as important. Is there any truth to that?

TED FOURNIER: Yeah, there's a lot of truth to that. And I mean, just like I mentioned with the nutritional stuff, there's going to be people that say one of these things is better than the other. But let's not get too confused about it. We are humans. What we're meant to do is move, and that includes cardiovascular type exercise and resistance type exercise.

We live in an era where we have to do that for ourselves. We're not moving rocks and chasing down-- hunting animals and stuff like that. So we should get our heart rate up through both, in my opinion. And yeah, you're going to look better and feel better and be kind of doing what you're meant to do as a human.

ADAM DEL ROSSO: Ted, that's great information. Thank you so much.

TED FOURNIER: Thank you.