For Beginners and Inconsistent Exercisers
A guided experience to help you reconnect with movement, set realistic goals, and build confidence in your fitness journey — no matter where you're starting from.
🗓️ Week 1: WHY? — Your Purpose for Movement
Let’s dig into your "why." Why are you here? Why now? Why move at all?
Topics Covered:
Reflecting on your personal motivations
Exploring the benefits of exercise:
Physical (strength, stamina, health)
Mental (reduced anxiety, improved mood)
Emotional (confidence, stress relief)
Social (connection, accountability)
Self-reflection journal prompt or group discussion
Gentle movement session to reconnect with your body (optional)
📄 Takeaway: Personal “Why” Statement Worksheet
🗓️ Week 2: HOW? — Finding What Works for You
Not all exercise looks the same. Let’s explore how to move in a way that makes sense for you.
Topics Covered:
Overview of ACSM Guidelines for physical activity:
Aerobic (cardio), strength, flexibility, balance
Modifications for:
Different ages & fitness levels
Health conditions or injuries
Time constraints and preferences
How to listen to your body and avoid burnout
🎥 Optional: Demo of basic movements for beginners
📄 Takeaway: “My Movement Menu” – create your list of preferred types of movement
🗓️ Week 3: GOALS — Create a Plan That Works
Now that you know your “why” and “how,” let’s get specific and strategic.
Topics Covered:
The power of SMART Goals (Specific, Measurable, Attainable, Relevant, Time-bound)
Breaking down big goals into weekly or daily steps
How to adjust when life gets busy or motivation dips
📄 Takeaway: SMART Goals Worksheet + Weekly Planner
💬 Group Share: Optional SMART goal check-ins
🗓️ Week 4: TOOLS — Use What You Have
You don’t need a gym membership or expensive equipment. You need awareness of your resources.
Topics Covered:
What’s available to you:
On-campus facilities (gym, classes, wellness center)
Off-campus (parks, trails, community centers)
Home options (bodyweight, resistance bands, apps)
Online workouts (YouTube, Instagram, subscription services)
Other wellness resources (Anthem wellness benefits, mental health support)
Creating your Movement Toolbox
📄 Takeaway: Personal Resource Map + List of free/low-cost options
🔄 Program Add-Ons (Optional)
✅ Weekly check-in prompts
🗓️ Printable habit tracker
🎉 Graduation certificate or next steps invite
📢 Private group chat or support group