Fitness is a trending topic right now, and with good reason.  Improving fitness is the key to a great quality of life, confidence through looking great and of course, improved health and longevity, so why not jump into fitness!? 

The most daunting thing for anyone new to fitness is not knowing how to start.  There is an information overload and a plethora of body beautiful images and IG celebrities offering tips on how to look like their genetically gifted young selves.

STN Nutrition is here to help cut through the hype and set you on the path to achieving the first step in fitness. 


Let’s start by looking at exactly what fitness is, because it’s not simply one thing. Fitness is made up of components, cardiovascular fitness, muscular strength, muscular endurance, flexibility, muscular power, agility, co-ordination, static and dynamic balance and body composition.

The fitness components in bold type are the ones which can be deemed ‘life fitness’ components because these are most critical for good health and life quality, and are usually the ones people refer to when they decide to ‘get fit’.


  1. Choose activities that will improve cardio fitness (cardio exercise), muscular strength and endurance (resistance exercise), which will ultimately improve body composition
  2. Aim to do at least 20 minutes of cardio fitness activity daily, ideally, 30-40 minutes
  3. Aim to do 3-4 resistance (weight training) sessions per week ¾ - 1 ½ hours
  4. Decide which activities you prefer for cardio and resistance training and if you prefer to workout at home or at a gym (see activity idea below)
  5. Make schedule and make yourself accountable to stick to it.
  6. Make sure you support your fitness journey with correct nutrition and supplements

Examples of Cardio and Resistance Activities



Brisk Walking outdoors

Circuit Training

Electronic Cardio Equipment (treadmill, cross trainer)

Traditional Weight Training

Bike Riding, jogging

Cross Fit

Zumba or group fitness classes


HIIT Cardio

Resistance bands


It’s always good to trial different activities from each group to see what feel right for you.  Some people prefer the motivation of working out in a group, other people like to zone out and workout alone.  When you are first starting out with resistance training it’s a good idea to join a gym and take advantage of the personal training sessions that many have on offer when you first sign up.  If this isn’t available, STN Nutrition has a FREE start up plan included with our Start Up Fitness Journey Supplement pack!

Working your heart and muscles will be a ‘shock’ to your system initially.  So many people fall off within a few weeks of starting a fitness program because they go too hard at the start, creating undue fatigue and soreness. 

Having the right supplements helps recover and repair muscles quicker and help provide energy through those workouts.  The help get you on the right track, the STN Start Up Fitness Journey Supplement pack contains 3 products we consider essential for anyone starting out on their fitness journey.

First things first, a good protein is a must! International Protein’s Amino Charged WPI was designed to use post workout so it’s a must have to help repair and strengthen your hard-working muscles.  Take 1 serve immediately after each workout.

Second, Branch Chain Amino Acids or BCAA’s are essential to help fuel your muscles during workouts, to help get over the Delayed Onset Muscle Soreness, or DOMS, and to get you ready for your next session sooner.  International Protein’s 2:one:1 is a great product with BCAA’s and electrolytes to keep you hydrated and fuelled during your workouts.  Put one serve in your drink bottle and consume while you work-out or take it with the Carni-Strip before you work-out.

International Protein’s Carni-Strip is the final essential for any newcomer to fitness.  Carni-Strip is a product that helps your body utilise fat as an energy source to speed up improvements in body composition (get you leaner and toned quicker), and to help with your workout endurance, both aerobic (cardio) and muscular, so your improvements come faster.  Take this prior to working out.



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