‘One-size-fits-all’ doesn’t apply in starting a fitness plan

Obstacle course racing (OCR) coach Kirby Segwaben

It’s true that fitness means loving yourself and your loved ones, as attested by those who talk the talk and walk the walk.

“Let's get straight to the point and be mature about this,” obstacle course racing (OCR) coach Kirby Segwaben tells The Fitness Advocate in an interview.

"Everyone wants to be fit and healthy and no rational person would want to be the opposite. It's a no-brainer that the tons of benefits in being fit and healthy are undeniable.”

He explains, “As we get older, start to earn a living, get married, have kids, etc., life seems to get 'complicated' that we tend to forget what is truly important and even start to neglect ourselves.

“This is a norm that most people choose, and I've seen this happen time and time again. It already sounds cliché, but being fit and healthy is one of the greatest gifts you can give to yourself and to your loved ones.”

Being fit and healthy is the goal.

Kirby goes on expounding on the topic: “Self-love by investing and working on yourself. Love your loved ones more by giving them a fit and healthy version of yourself, don't be a burden.

“Build wonderful memories with your kids and actively be part of their daily lives. Gift your family with the right mindset by being a role model of a fit and healthy lifestyle.”

He then raises this challenge: “Do you choose to reap the benefits for you and your loved ones, or would you rather miss out on an opportunity to have a longer quality life that it offers?”

Indeed, getting into fitness is a must, and the best time to start is now. All you need is to take that single first step.

Tips and pointers

Kirby, who has been an OCR coach since 2022, notes that gym enrollment usually increases in the first two months of the year, “mostly in preparation for the summer season to have a ‘beach body.’"

He observes, though, that many of those who enroll at gyms or start a fitness regimen in general have what he calls as short term or seasonal motivations, such as to lose weight, look good, or become sexy, for a particular occasion.

“Instead of making fitness a lifestyle and really having a fitness journey,” he points out.

In Kirby’s particular field, he remarks that both experienced and newbie racers usually train, for example Spartan Race, which is billed as “world's most popular obstacle course race,” for a mere month or two.

“Just to finish the race or survive the race instead of training well and enough, so that they can test themselves in the race,” he ruefully says.

Kirby goes on stating that there are a lot to consider when designing a fitness regimen for yourself or someone else. Ultimately, it has to be customized per person based on a lot of factors, and “it can’t be a one-size-fits-all.”

His five top considerations in designing a fitness regimen:

The why or whys. “The most important factor to know and understand. The why/s has/have to be specific and clear. The why/s will be the foundation of the fitness regimen.”

Health concerns, injuries, or imitations. “Unfortunately, some people will lie about their health concerns, injuries and/or limitations, if any. Some are not aware that these can get aggravated if the fitness regimen is not designed well.”

Fitness level. “The fitness regimen needs to be designed to start off based on the current fitness level. This includes knowledge and skills in the different exercises and use of equipment, especially if a coach can't be present.”

Time. “How many sessions per week and how many hours per session can be committed.”

Goals. “As per experience, some goals are not the same as the why/s. The goals need to be specific and clear to you and your coach, if you have one.”

Photos courtesy of Kirby Segwaben

He adds, “Goals should not be one-sided, such as the client dictates and coach just accepts. Goals should be discussed well between the coach and client.

“It is the responsibility of the coach to collaborate with the client to come up with goals that are SMART and will never cause any type of harm to the client.

Kirby also lists the other main considerations in designing a fitness regimen: access to equipment, age, enjoyment in moving, and willingness to progress in the fitness journey.

“No matter what your coach or others do or say, if your why/s is/are not to make fitness a lifestyle, your fitness journey will be temporary and half-baked,” he says.

“Our mindset is the key to a successful and continuous fitness journey. "

He offers, “Before choosing a coach, learn well what a coach should be and focus on those and not just his or her achievements and certifications.”

In closing, he shares a few reminders: "Make fitness a lifestyle. Trust the process. Train hard and smart. Be a student of fitness or any sport."