Written by Ruann Alcala

Fit
Foundations
A Beginner’s
Guide

@fwd.fit
 Introduction

Hello! My name is Ruann and I’m a certified personal trainer.

My goal is to help women feel empowered through exercise. I
wrote this guide for those who are just getting started on their
fitness journey, in the hopes that I can educate and provide
basic information about common fitness jargon, concepts and
myths.

A few things that this guide is not:

This is not a workout program. You won’t find any exercise

plans on these pages, because there is no one-size-fits-all
approach to fitness.

This is not meant to be read in one go. Read this guide in

sections so that you are not overwhelmed. You can also
skim through the pages, pick out what is relevant to you
right now and then come back later on to read more.

This does not include nutrition. Nutrition plays a key role in

fitness and there is a wealth of information about it.
Because of this, I will cover nutrition in a separate guide.

This is not a fitness bible. While I have done my best to

provide accurate information, the science of exercise is
constantly evolving. It’s best to do your research based on
peer-reviewed journals and reputable databases.

From movement patterns to sleep and mental wellness, this

guide is here to help you build a strong foundation as you
begin your fitness journey. I hope you get the most out of it!
 Table of Contents

I. Movement Patterns
What are movement patterns? 5
The five key fundamental movement patterns 5

II. Proper Form and Technique

Why is it important to maintain proper form during 8

exercises?
Basic guidelines to prevent injury 9
How can I gradually increase intensity while maintaining 10
good form?

III. Understanding Reps and Sets

What are reps and sets? 12

Adjusting reps and sets to meet your goals 12

IV. Introduction to Cardio Exercise

Benefits for heart health and weight management 13

Ideas for easy cardio activities 14
How to incorporate cardio into your fitness routine 14

V. Strength Training

Will strength training make me bulky as a woman? 16

Three principles of strength training 17
Breathing 17
 Table of Contents

VI. Flexibility and Mobility

The difference between flexibility and mobility 18
Stretching techniques 18

VII. Recovery and Rest Days

Why are rest days important? 19

Tips for active recovery on rest days 19

VIII. Setting Realistic Goals

The importance of achievable and measurable goals 21

Tips for goal-setting and tracking your progress 21

IX. Building a Consistent Routine

Motivation vs. Consistency 23

Establishing a routine 23
Sample workout schedule 25

X. The Importance of Sleep

The role of sleep in recovery and muscle growth 26

XI. Mental Wellness

The connection between exercise and mental health 27

How does exercise help manage stress and anxiety? 27
How to incorporate mindfulness in your workouts 28
 Movement Patterns

What are movement patterns?

Movement patterns are basic human movements that serve

as the foundation for more complex activities. These
patterns are essential for building strength, flexibility,
coordination, and overall physical fitness.

While you may not think about it, these patterns also serve as
the basis for movements we use in our day-to-day activities:
For example, when we bend to pick something up or stand up
from a chair or sofa.

As we get older, it’s essential that we work on continuously

improving these basic movement patterns to help prevent
injury, improve posture, bone density and joint health,
maintain good cognitive function (brain health) and
positively impact our overall quality of life.

The five key fundamental movement patterns:

Squat: This involves bending at the hips and knees while

maintaining a neutral spine¹.

Examples of daily activities involving squats:

Getting in and out of a chair, picking up objects from
the ground and using the toilet.

Examples of exercises that help develop this

pattern: Bodyweight squats, goblet squats, barbell
squats.

¹Maintaining a straight and natural alignment of the spine, avoiding excessive arching
or rounding, to promote proper posture and reduce the risk of injury. 5
 Movement Patterns

Hinge: Focuses on hip flexion (bending at the hip) and

extension (straightening at the hip) with a slight knee
bend.

Examples of daily activities involving hinges:

Bending over to tie shoes, cleaning the floor and lifting a
box from the ground.

Examples of exercises that help develop this pattern:

Deadlifts, romanian deadlifts (RDLs), kettlebell swings.

Push: Emphasizes horizontal or vertical pushing

movements.

Examples of daily activities involving pushes: Pushing

a door open, pushing a trolley and using your hands to
push off the bed & stand up.

Examples of exercises that help develop this pattern:

Push-ups, chest press, shoulder press.

Pull: Involves horizontal or vertical pulling movements.

Examples of daily activities involving pulls: Closing a

car door, pulling a drawer open and paddling a kayak.

Some exercises that help develop this pattern: pull-

ups, rows, lat pulldowns.

6
 Movement Patterns

Rotation: Emphasizes twisting or rotating the torso.

Examples of daily activities involving rotations:

Reaching for items in the backseat of the car, swinging a
golf club and turning to talk to someone behind you.

Examples of exercises that help develop this pattern:

Cable rotations, medicine ball throws, wood chops

Incorporating exercises that target these movement

patterns help ensure a well-rounded and functional fitness
level. It's also essential to prioritize proper form and
gradually progress in intensity to maximize the benefits of
each movement pattern, as well as avoid injury.

7
 Proper Form and Technique

Why is it important to maintain proper form during

exercises?

When you start strength training, you’ll often hear trainers

tell you to prioritize form over weight. Learning how to
maintain proper form is crucial to:

Avoid injury
Proper form reduces the risk of hurting yourself. It helps
your body move the way it's supposed to, preventing
strains and injuries.

Get better results

Doing exercises correctly makes them more effective.
You'll see better results in terms of strength and fitness
when you maintain proper form.

Build strength safely

Proper form allows you to build strength gradually and
safely. It's like taking small steps to get stronger without
rushing and risking injury.

Target the right muscles

When you use proper form, you work the muscles you're
supposed to. This helps you strengthen the right areas
and avoid putting unnecessary stress on other parts of
your body.

Improve posture and alignment

Good form during exercises contributes to better overall
posture. It helps your body stay aligned, reducing the
chances of developing bad habits that can lead to
discomfort or pain.

8
 Proper Form and Technique

In simple terms, proper form keeps you safe, helps you get
stronger, and ensures you see the best results from your
workouts.

Basic guidelines to prevent injury

Apart from learning how to maintain proper form, there are a

few other safety guidelines that can help prevent injuries
during common exercises:

Warm-up and cool-down

Always start with a proper warm-up to increase blood
flow to your muscles and prepare your body for exercise.
Finish your workout with a proper cool-down. This helps
improve flexibility and reduces muscle soreness.

Start with light weights

Begin with lighter weights, especially if you're new to an
exercise or returning after a break. Gradually increase the
weight as your strength and technique improve. As your
2
weights get heavier, consider using a spotter.

Stay hydrated
Drink enough water before, during, and after your
workout.

2
Someone who assists and ensures safety during weightlifting exercises by helping lift
the weights if needed and providing support. 9
 Proper Form and Technique

Wear supportive footwear

Wear proper footwear that provides adequate support. I
prefer using barefoot shoes because they provide a stable
foundation, enhance proprioception (your body's sense of
its position and movement in space) and allow for a
natural connection to the ground, promoting better
balance and form.

Modify
If you experience discomfort during an exercise or have
an existing health condition, consider modifying the
movement or choosing alternative exercises that are
more comfortable.

How can I gradually increase intensity while

maintaining good form?

Make small, incremental changes.This could involve adding a

small amount of weight, doing more repetitions, or extending
the duration of your workout.

Focus on form. Prioritize maintaining proper form throughout

each exercise. Even as you increase intensity, avoid
sacrificing form for additional weight or speed. This ensures
that your muscles are working efficiently and reduces the
risk of injury.

10
 Proper Form and Technique

Listen to your body. Pay attention to how your body

responds to increases in intensity. If you experience pain
beyond typical muscle fatigue or notice compromised form,
scale back and progress more slowly.

Remember, the key is to progress at a pace that

allows your body to adapt safely. Gradual, consistent
improvements over time are more sustainable and lead to
long-term success.

11
 Understanding Reps and Sets

What are reps and sets?

Reps (repititions) refers to the number of times you

perform a specific exercise or movement. For example, if
you do 10 push-ups, you have completed 10 reps.

A set is a group of reps. When you perform a certain

number of reps consecutively, you complete one set. For
instance, if you do 10 push-ups, rest, and then do another
10 push-ups, you've done two sets of 10 reps each.

Reps tell you how many times you perform a particular

exercise, and sets indicate the number of cycles of that
exercise you complete, with rest in between each set.

Adjusting reps and sets to meet your goals

The number of repetitions (reps) and sets you perform

during a workout can be tailored to achieve specific goals.

For example, If you’re looking to build strength, you could

use a low rep range with heavy weights (ex; 1-6 reps per
set). If you want to improve endurance, you may want to
go for higher rep ranges with lighter weights (ex; 12 reps
per set).

Remember that rep and set ranges are based on

individual goals, fitness levels, and preferences. Factors
like rest intervals (the time you take to rest between sets)
and exercise selection also play an important role.

12
 Introduction to Cardio Exercise

Cardiovascular exercise, also called cardio or aerobic

exercise, is any activity that makes your heart beat faster
and helps your heart, blood vessels, and lungs work better.
The main aim of cardio is to boost the flow of oxygen-rich
blood all over your body, feeding your muscles and organs
while getting rid of waste.

Cardio exercise offers numerous benefits for heart

health and weight management:

Improved heart health

It boosts heart strength, enhances blood flow efficiency,
and reduces the risk of heart disease. It also lowers blood
pressure, improves cholesterol, and promotes better
blood circulation.

Weight management
It’s effective for burning calories. The more intense the
exercise, the more calories you burn. This can contribute
to weight loss when combined with a healthy diet.

Increased metabolism
It can boost your metabolism, both during the activity
and in the hours that follow. This means your body
continues to burn calories even after you've finished
exercising.

13
 Introduction to Cardio Exercise

Ideas for easy cardio activities:

Walking
Running/jogging
Cycling
Swimming
Jump rope
Dancing

How to incorporate cardio into your fitness routine

Choose activities that you enjoy so it becomes a regular

and enjoyable part of your routine.

Aim for at least 150 minutes of moderate-intensity

cardio per week (so for example, 30 minutes of brisk
walking daily for 5 days a week), or 75 minutes of
vigorous-intensity cardio (example, 15 minutes of running
daily for 5 days a week).

Break it into manageable chunks, like 30 minutes a day, 5

times a week. If you're short on time, even 10-minute
bursts count!

Mix it up with activities like cycling, swimming, or jump

rope to keep things interesting.

Listen to your body, and gradually increase the intensity

and duration over time as you get more comfortable.

14
 Introduction to Cardio Exercise

Warm up with light movements and cool down

afterward with some stretching.

Remember to breathe deeply and rhythmically during

your workout, inhaling through your nose and exhaling
through your mouth, to optimize oxygen intake and
endurance.

A common myth about cardio is that longer sessions

are always more effective: Shorter, high-intensity
workouts can be equally beneficial and effective (plus
they save you time). The duration of your cardio sessions
will depend on your overall fitness goals.

Combine cardio with strength training and flexibility

exercises for a balanced and well-rounded routine.

15
 Strength Training

Strength training is an integral part of a good fitness

routine, providing both immediate and long-term health
benefits such as:

Building and toning muscles thereby enhancing physique

Supporting better posture and balance
Boosting metabolism
Contributing to the health of bones by increasing bone
density
Promoting better mental health

Will strength training make me bulky as a woman?

No. Women typically have lower levels of testosterone, a

hormone that plays a key role in muscle growth. In fact, if
you want to look ‘toned’, strength training is highly
recommended as it builds muscle, which gives a defined and
sculpted appearance without the excessive bulk. The
increased muscle mass boosts your metabolism, helping to
reduce body fat and contribute to a leaner, more toned
physique.

I once read a good analogy that said not wanting to lift

weights because you’re scared of looking bulky is like not
wanting to drive a car because you’re scared of becoming a
NASCAR driver! Don’t be scared. Lift those weights.

16
 Strength Training

Three principles of strength training

Progressive overload: Gradually increase the resistance

or intensity of your exercises over time to continually
challenge your muscles and promote gains.

Specificity: The exercises you do should be specific to

the goals you want to achieve. Its purpose is to target
and improve specific aspects, such as strength,
endurance, or flexibility.

Rest and recovery: Allow adequate time for muscles to

recover and adapt by incorporating rest days into your
training schedule, which is essential for preventing
overtraining.

If you’re new to strength training, start by focusing on

proper form. As you get more comfortable, you can
gradually increase the intensity by adding more repetitions
or using additional weight. You can find some simple
strength training exercises for beginners using body weight
or light equipment on my Instagram page.

Breathing

The general guideline is to exhale during the exertion phase

(the lifting or pushing part of the exercise) and inhale
during the relaxation or lowering phase. For example, when
performing a bicep curl, exhale as you lift the weight (the
exertion phase) and inhale as you lower it. This controlled
breathing helps stabilize your core, maintain proper form,
and provides your muscles with the necessary oxygen.

17
 Flexibility and Mobility

The difference between flexibility and mobility

Flexibility is the ability of a muscle or group of muscles to

lengthen, allowing joints to move through a full range of
motion

Mobility is the ability of a joint to move actively through a

range of motion.

Flexibility is more about your muscles' ability to stretch,

while mobility is about how well your joints can move. Both
are important for everyday activities - they help you stay
agile, prevent stiffness, and reduce the risk of injuries.

Stretching techniques

Incorporating a regular stretching routine optimizes both

flexibility and mobility. There are three kinds of stretches:

Static: Stretching a muscle as much as you can and then

holding that position for a little while. See examples of
static stretches here.

Active: Moving your muscles and joints through their full

range of motion in a controlled way, without holding a
position. See examples of active stretches here.

Dynamic: Moving your body and muscles in a controlled,

active way, often mimicking the motions of your
workout. See examples of dynamic stretches here.

18
 Recovery and Rest Days

Why are rest days important?

Scheduling rest days in a workout routine gives your

muscles time to recover and get stronger. Rest days help
prevent overtraining, reduce the risk of injuries, and allow
your body to recharge and perform better during the next
workout. Adequate rest prevents burnout and promotes a
healthy balance between exercise and recovery.

Tips for active recovery3 on rest days:

Light cardio: Engage in low-intensity activities like

walking, cycling, or swimming to promote blood flow
without putting too much stress on your muscles.

Stretching or yoga: Do some gentle stretching or yoga to

enhance flexibility and reduce muscle tension.

Foam rolling: Use a foam roller to perform self-myofascial

4
release, targeting tight or sore areas. This can help
alleviate muscle knots and enhance recovery.

Active leisure: Choose activities that involve leisurely

movement, such as a casual bike ride, a nature walk, or
playing a sport with friends.

3
Low-intensity exercises or activities to help with muscle recovery.
4
To massage and release tension in muscles. 19
 Recovery and Rest Days

Hydration & nutrition: Drink plenty of water, and consume

nutritious foods that support recovery, such as lean
proteins, fruits, and vegetables.

Remember, the key to active recovery is to keep

things light and enjoyable, allowing your body to recover
while staying active in a way that feels good for you.

20
 Setting Realistic Goals

It’s important that your fitness goals are realistic. Realistic

goals keep you motivated and moving forward because
they're doable and not too hard. When you see progress in
small steps, it boosts your confidence and you’re more likely
to stick to your fitness plan and keep going.

The importance of achievable and measurable goals

As with other aspects of life, setting achievable and

measurable goals is important because it gives you a clear
roadmap - in this case for your fitness journey.

Achievable goals help you stay motivated and build

confidence as you see progress. Measurable goals provide a
way to track your success, making it easier to celebrate
achievements and adjust your plan if needed.

Tips for goal-setting and3 tracking your progress

Start small. Begin with small goals to build confidence

and motivation. For example, if your goal is to walk 15
minutes everyday, begin with a 5-minute walk and
gradually increase this to 1-2 minutes each day.

Be specific and measurable. Clearly define your goals

and use numbers to track progress. For example, if your
goal is to lose weight and go down 2 dress sizes, take
your body measurements at the start of your fitness
journey and keep track of them every month.

21
 Setting Realistic Goals

Set a timeline. Establish a timeframe to create a sense

of urgency and focus.

Celebrate small wins! Acknowledge and celebrate your

achievements along the way.

Keep a journal and adjust. Track your workouts, stay

flexible with your goals, and adjust as needed for
continuous progress.

Remember not to be too hard on yourself.

Significant progress is often slow and won’t always be
linear but each small step you take forward, no matter
how small, will lead to lasting change.

22
 Building a Consistent Routine

Motivation vs. Consistency

Motivation is the initial spark that inspires you to start

your fitness journey, often fueled by excitement or a
desire for change. However, motivation often fluctuates
and won’t always be there when you need it.

On the other hand, consistency is the commitment to

sticking with your fitness routine, even on days when you
lack motivation. It's the day-to-day effort and repetition
that build lasting habits and lead to tangible results.

While motivation is valuable for getting started, it's the

consistency in your actions—regular workouts, healthy
choices, and adherence to your fitness plan—that truly
determines success.

In essence, being consistent is more important than

relying on fleeting bursts of motivation in achieving and
sustaining your fitness goals.

Why establish a routine?

Establishing a routine makes it easier to prioritize fitness

in your daily life, turning exercise into a sustainable and
rewarding lifestyle.

Some tips for establishing a regular workout routine

and building sustainable habits:

23
 Building a Consistent Routine

Set realistic goals. Begin with achievable, realistic

fitness goals. Start with small, manageable targets, and
gradually increase intensity or duration as you build
confidence.

Start small and gradual. Don't overwhelm yourself with

overly ambitious routines. Begin with short, enjoyable
workouts. As your fitness level improves, you can
gradually increase the duration and intensity of your
sessions.

Mix it up! Incorporate various types of exercises. This

could include cardio, strength training, flexibility
exercises, or group classes. Variety makes your
workouts more interesting and ensures a well-rounded,
enjoyable approach to fitness.

Find a workout buddy or accountability partner. Share

your fitness goals with a friend or family member who
can join you in your workouts or simply hold you
accountable. Having someone to share the journey with
makes exercising more enjoyable, and the mutual
support can help both of you stay on track.

Create a consistent schedule. Establish a regular

workout routine by scheduling specific times for
exercise each week. Choose a time that fits well with
your daily life and commitments. Treat your workouts
as non-negotiable appointments.

24
 Building a Consistent Routine

Sample workout schedule

MONDAY
AM: Cardio (30 minutes brisk walking)
PM: Strength training

TUESDAY
AM: Cardio (30 minutes brisk walking)
PM: Active recovery (stretching)

WEDNESDAY
AM: Cardio (30 minutes swimming)
PM: Strength training

THURSDAY
Rest day + light activity (short walk)

FRIDAY
AM: Cardio (30 minutes swimming)
PM: Strength training

SATURDAY
AM: Cardio (30 minutes brisk walking)
PM: Active recovery (stretching)

SUNDAY
Rest day

25
 The Importance of Sleep

Quality sleep repairs muscles, boosts energy, and

supports overall physical health. Plus, it helps your brain
recharge, improving mood, focus, and mental well-being.
Getting good sleep is therefore a key ingredient for
feeling your best, both physically and mentally.

The role of sleep in recovery and muscle growth

Sleep plays an essential role in recovery and muscle growth.

During deep sleep, the body releases growth hormone,
which stimulates muscle repair and growth. Additionally,
sleep helps reduce cortisol levels, a stress hormone that can
hinder muscle development. Without sufficient sleep, the
body may struggle to recover effectively, impacting overall
fitness performance and hindering your gains. Aim for 7 to 9
hours of quality sleep per night.

26
 Mental Wellness

What’s the connection between exercise and

mental health?

The link between exercise and mental health is a two-way

street. When you move your body through exercise, it
releases chemicals in your brain that make you feel happier
and more relaxed.

Regular physical activity can reduce stress, boost your

mood, improve sleep, and increase your overall mental well-
being. In turn, when you're mentally healthy, you're more
likely to stay active, creating a positive cycle that benefits
both your body and mind.

How does exercise help manage stress and anxiety?

Exercise triggers the release of endorphins (chemicals in

the brain that act as natural painkillers and mood
elevators) boosting mood and reducing stress.

Regular physical activity helps regulate cortisol levels,

the stress hormone.

Exercise promotes better sleep, contributing to stress

management.

It provides a healthy distraction and helps you focus on

the present moment.

It strengthens the body, making it more resilient to the

effects of stress and anxiety.

27
 Mental Wellness

How to incorporate mindfulness techniques in your

workouts

Mindful breathing: Coordinate your breath with your

movements during cardio or weightlifting.

Mindful walking or jogging: Use this time to pay

attention to your breath, the rhythm of your steps, and
the environment around you.

Yoga or Tai Chi workouts: These emphasize the mind-

body connection, incorporating breathing exercises and
deliberate movements that promote relaxation.

Visualization: During your workouts, visualize your fitness

goals. This adds a mindful element to your routine,
connecting your physical efforts with mental focus.

28
 Thank you for reading!

I hope you found this guide helpful. Whether you’re looking

to lose weight, get stronger or simply feel better about
yourself in your body, this guide exists to provide you with
basic information about exercise and shows you how you
can get started through the practical tips and examples I
have shared.

Remember to always consult your physician prior to starting

a workout or nutrition regimen, especially if you have an
existing health condition.

Have questions about this guide or my personalized training

programs? Send me an email: ruann.fwdfit@gmail.com

29