The first time I visited with a trainer, they had me do a fitness assessment. I don't remember everything we did, but I do remember doing mountain climbers, sit ups, push-ups, and running a mile. It was all really difficult. My baby at the time was 4 months old and I hadn't done anything during my pregnancy but videos at home--Slim in 6 and Turbo Jam. I was not in good shape.
She was really nice about it all.
--Do as many push-ups as you can in a minute--FAIL! That is what she wrote on my chart.
--My walk/ run mile was 11:11. I was pretty proud of myself. In high school, I remember thinking under 12 minutes was a decent time. That may have been the passing time for PE.
After 2 yrs of running, I got my time down to 8:20 for my fast mile. Six months later, I could run a 7:45 mile. This year, my fastest mile was 6:39 on the treadmill. I have been running consistently, at least 3 miles 3x per week, for about 5 years. I started slowly, added distance and speed slowly. It is easy to see personal improvement and that keeps me motivated.
Just start with something. Walk for 10 minutes a day and add more time after a week. Run a mile and try to beat your time in a few weeks. Little steps can lead to big changes.
1 mile @ 6:30
5 K sub 24:00
What are your fitness goals for the year?