'First trainer' Cornell McClellan's fitness advice

This is the theory of “to begin is to win.” In other words, the first step wins the entire battle. Make just one small change, whether it is to your diet or to your exercise routine, and you will start the positive ripple effect. Walk a block each day, and in a month's time, not only will you have lost a pound, but you are now able to walk a block and a half. Lift 5 pounds each day, and in a month's time, you have built muscle and can now lift 10 pounds.

It doesn't matter if you haven't worked out in months, or if you have never once used your gym membership. It doesn't matter how many times you have tried and failed to lose weight in the past. Your body doesn't hold any of these past failures against you. It is made of forgiveness. There is proof all around us. This is why a woman in her 40s who has barely worked out in the past 20 years can decide to start training and run a marathon. This is why a pack-a-day smoker can give up cigarettes and start breathing better in only a matter of weeks. This is why someone who has been eating fatty foods his whole life can eat healthier for a month and see his cholesterol shoot down by his next doctor's visit.

What do all these people have in common? They all made up their minds to commit to a goal and never give up. They all decided to forget the past and embrace the present. When you want to change your life, you have to dump all of that self-loathing and self-doubt. It is only with a powerful spirit that you can build a powerful body and change the course of your destiny.

Of course, controlling and strengthening your mind is often more difficult than controlling and strengthening your body. If you are like most people, your mind is full of self-doubt, uncertainty and shame. Working through these mental roadblocks and embracing the power and potential that lies within you isn't easy, but I hope to inspire and encourage you.

Here are some tips to get you moving this week. But first, go to the doctor and get a green light before you begin.

Start Slow.

Many fitness converts are so excited to get started that they push themselves too hard and too fast. This puts them at risk for injury and for exercise burnout.

Remember, this isn't a race! Real, lasting weight loss occurs over time. Now isn't the time to hit the gym full-force. Instead, you want to use this time to build a strong foundation. Not only will this prevent injury, but it also will help you build a platform so you can perform those intense exercises in the future. Make it your goal to work out at around 50% capacity. It should almost feel a little too easy, but rest assured you are building muscle and improving your circulation.

Have a clear, attainable goal in mind.

People often start exercise programs with only vague goals in mind, such as: “I want to lose weight” or “I want to get fit.” Instead, tackle your new program with an attainable and realistic goal in mind, such as, “I want to work out three days a week for a month” or “I want to attend spin class every Saturday morning and every Tuesday night.”

Be specific and make your goal an athletic one (rather than an aesthetic one). Don't make your focus the number on the scale or the jeans you wore in high school. All of that will come later. Right now, you just need to get moving.

Establish a weekly routine.

Aim to work up to four days of cardio and two days of strength training. Your cardio can be any type of physical activity you choose: running, dancing, swimming, stairclimbing, jumping rope. Start with 20 to 30 minutes continuously and work it up to 45 to 60 minutes. Strength training can include exercises in which you use your own body weight (such as squats or lunges) or those in which you use dumbbells, kettlebells, tubes or bars. Yoga or pilates also offer a variety of moves for strength work.

Starting out, strength sessions should last about 30 minutes, and then you can work up to an hour. Working out each area of the body (chest, arms, abs, etc.) with a set of 12 reps will help create balance as you work up to a full body workout.

Fortunately, there's no better time than right now to start getting active. The weather is getting warmer and nature is beckoning. Take a walk through a local park and check out the season's buds, or try something you haven't done before, such as kayaking.

Find an exercise that is empowering and enjoyable, whether it is walking, swimming or biking, and commit to doing it three to four times a week.

What are you waiting for? To begin is to win!