In the first of our Fit and Flourish Opinion Column, Erin Ong shares tips to help beginners overcome the initial mental hurdle for those looking to embark on their fitness and wellness journey
Welcome to Fit & Flourish, our new Opinion Column series with local fitness expert contributors to help you achieve your strongest, most vibrant self - inside and out.
Each month, we'll share expert advice, fitness tips, healthy living strategies, and inspiring stories designed to empower you on your wellness journey.
Whether you're a seasoned athlete, a beginner just starting out, or simply looking to make more mindful choices in your day-to-day routine, this column is here to guide, motivate, and support you. Get ready to move, grow, and thrive as we explore the many ways to enhance your physical health and overall well-being.
When we want to get into a new fitness regime, we tend to envision ourselves pushing through the physical demands months down the road.
What not many talk about however, is how tough the very first mental hurdle can be. It hits you at the very start of your journey, and will make or break the rest of your quest towards a healthier lifestyle — and that’s getting out of your comfort zone and choosing the discomfort.
Whether it's going to the gym, running or playing a new sport, it’s easy for the thought to creep in when your body gets tired.
“This is too painful. I can’t do this. This isn’t for me.”
And when your body starts to slow down, so does your mind.
When I first began my fitness journey, my biggest hurdle at the very beginning was similar to most people. I was afraid of not being good enough and not meeting my own expectations. I was always comparing myself to others who had already been working out for years. Thinking about it now, it never made sense.
Why would I, a beginner, compare myself to someone who had years of experience? It’s ridiculous when you think about it. But see, that’s the most common problem for many who are starting out. It’s seeing how easy it looks for those experts and thinking, “Why am I struggling so much when they can do it? I’ll never get there. I should just find something else."
Another common challenge at the very start is ignoring the voice in your head telling you that you can’t do it. For anyone wanting to get fit to improve mental health, this might be a psychological block you’re facing. When you’re already feeling down, it’s definitely not easy to gather the courage and confidence to recognise your potential. To you, I say we’ve all been there and you’re not alone. There are ways to make sure the intent in your heart triumphs over the doubts planted in your head.
My biggest tip on how to choose discomfort and push through that initial, debilitating physical exertion is to start small and here’s how.
Start with small and easy commitments like a five minute stretch or a 10 minute walk. Success with these steps builds momentum and sooner or later, you'll find yourself going further and further.
Secondly, find someone or a community to workout with. Having someone to hold you accountable and cheer you on can make all the difference, especially on those tough days when you’d rather disconnect from the world entirely.
Thirdly, focus on your why. Whether it’s for your physical or mental well-being, career goals, or even a seemingly trivial reason you might have, zero in on it and don’t let it get drowned out in all the noise. Lastly, find an activity you do actually enjoy. It could be rock climbing, swimming, biking or even dancing. Moving doesn’t have to feel like a chore!
Personally, I practiced yoga for three years and it helped me shift perspectives. I realised that being fit didn’t have to be about perfection or being the best at what I did. It’s about consistency, discipline and progress.
Through yoga, I learned the art of not comparing myself to others and instead focusing on my own journey. After all, everyone’s bodies are unique. As long as I felt good about my progress and the pace I was going at, that was an achievement for me. I made sure to celebrate small wins like gaining flexibility, building strength, or mastering a pose I couldn’t do before. These moments gradually built my confidence over time and kept me motivated to continue.
I managed to push through and embraced the mental health benefits that came with it. My fitness journey has truly transformed my mindset and built my self-confidence, allowing me to reach a place in my life I didn’t think I’d get to. It helped me develop resilience to push through tough workouts, which has carried over into other areas of life. I’ve learned to face challenges with a stronger, more positive outlook, knowing that perseverance and discomfort does in fact lead to growth.
If you’re in the process of new beginnings, it’s important not to overwhelm yourself. Counter those doubts with positive self-talk by motivating yourself with affirmations like, 'I can do this. I am strong.' Embrace your confidence without fear of failure—it’s all part of the journey! Everyone gets knocked down no matter how good or confident they may be. Keep to the promise you made yo yourself though, and get back up. That is the most important thing to do.
Remember to also prioritise rest and recovery. Be in tune with your body and listen if it tells you to stop and rest. Celebrate your wins, no matter how small. Celebrate getting back up and focus on the process. With that, I can assure you that you’ll eliminate any doubts standing in your way and take the first steps toward a healthier, stronger version of yourself.
Erin Ong is recognised in the fitness community as an avid runner and a coach specialising in strength, mobility, yoga, and calisthenics. With years of experience and a deep commitment to helping others unlock their physical potential, Erin empowers those she teaches to improve their overall physical and mental well-being.
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