If you’ve been feeling bad about being sedentary during the pandemic, trust us, you’re not alone. Working remotely and being stuck indoors have resulted in more time spent sitting—and who isn’t guilty of stress-eating during these challenging times?

The important thing to realize is you can always make a change.

And that’s why we’re here.

We in Lifestyle interview a lot of fitness experts and enthusiasts and they all say the same thing: To help you succeed in your journey to becoming healthier, you have to find your tribe. You need people who will encourage you to move, even on days when you don’t feel like it.

So we’ve gathered some really active, fitness-loving people who will guide you as you kick off your new active lifestyle. Think of them as your tribe. They will be the voices in your head as you get moving again.

Al Green P. Carlos, or Coach Algie (facebook.com/coachalgie/) is a sports science professor, a table tennis head coach at the University of Makati and the Polytechnic University of the Philippines, a fitness coach, and a strength and conditioning coach. He is the founder of Coaching Project Philippines.

There are things he wants you to think about before you start:

You will lose motivation sometimes.

You won’t lose weight every week.

The scales go up and down.

You won’t get stronger every week.

You will mess up.

You will have bad days while working out.

You’ll be tempted to quit.

But, he says, “Keep in mind why and where you started, and keep going.”

Your first assignment from Coach Algie is to read. Yes, read. Read about the fitness journey of people you look up to and find inspiration there.

On Week 1, he wants you to set a realistic SMART Goal (that’s a goal that’s specific, measurable, attainable, relevant and time-based).

Luis “Degu” de Guzman, a trainer/coach with Flyweight Boxing, says, “Set goals, both short- and long-term. Find something you love to do and use it as a motivation to move. Baby steps! Build sustainable habits. Do not shock your system and control what you can control.”

Building a habit

This week, Coach Algie wants you to avoid junk food, drink lots of water and wake up early to get morning sunlight. “Building a habit will create fitness discipline,” he said.

Manage your time. No more excuses. You have to find chunks of your day for movement and exercise. Coach Algie wants you to move for 21 days. “A 21-day continuous workout will become a habit and will eventually be part of your body system.”

Meng Manapul-Peret, a corporate manager and fitness instructor who is active in Ride Revolution, Bare Manila and Rise Nation, said, “If you are consistent, your body will look for it (the pump, the victory feeling after a workout) and hopefully, your body will crave for it.”

Mel Tiglao is one of Coach Algie’s clients. “My advice is to make time for fitness. Set a goal. That would be your primary motivation to start. It can be as simple as not being breathless after climbing a flight of stairs or wanting to fit into your clothes.”

Charyn Lim, art director and manager, said, “Have a strong connection to your why. Know the main reason you want to do this. Is it for your health, well-being or family?”

Spend this week getting ready. Don’t forget to prepare your workout playlists. Don’t underestimate the power of music to motivate you.

Mel said, “Make your workouts fun. I always play music during my workouts. I do it so much that my Spotify got tired of my K-pop playlist and won’t play it anymore.”

Next week, we start moving.