{"id":459,"date":"2026-01-26T06:36:59","date_gmt":"2026-01-26T06:36:59","guid":{"rendered":"https:\/\/nouveau-souffle.ch\/?page_id=459"},"modified":"2026-01-29T20:33:02","modified_gmt":"2026-01-29T20:33:02","slug":"par-ou-commencer","status":"publish","type":"page","link":"https:\/\/nouveau-souffle.ch\/en\/par-ou-commencer\/","title":{"rendered":"Par o\u00f9 commencer…"},"content":{"rendered":"

Where to start?<\/strong><\/h2>\n\n\n\n

Everything starts with small actions!<\/h3>\n\n\n\n
<\/div>\n\n\n\n

Starting a fitness journey can sometimes feel intimidating. Between performance pressures, busy schedules, and the fear of not doing \u2018enough,\u2019 it\u2019s easy to feel discouraged before even getting started.
At Nouveau-Souffle<\/strong>, we believe there is no right or wrong way to begin. What truly matters is moving forward gradually, at your own pace, without guilt or pressure<\/p>\n\n\n\n

Fitness is not a race. It\u2019s a personal journey, made up of small steps that should above all adapt to your daily life and your needs. \ud83c\udf3f<\/p>\n\n\n\n

<\/div>\n\n\n\n

A Gentle Starter Workout Plan<\/h3>\n\n\n\n
<\/div>\n\n\n\n
\n
\n

Monday<\/strong><\/h2>\n\n\n\n

Get started!<\/strong><\/p>\n\n\n\n

<\/div>\n\n\n\n

Walk\/run<\/p>\n\n\n\n

outside<\/p>\n\n\n\n

20min<\/p>\n<\/div>\n\n\n\n

\n

Tuesday<\/strong><\/h2>\n\n\n\n

Take a break during your day!<\/strong><\/p>\n\n\n\n

<\/div>\n\n\n\n

Active stretching<\/p>\n\n\n\n

At home<\/p>\n\n\n\n

15min<\/p>\n<\/div>\n\n\n\n

\n

Thursday<\/strong><\/h2>\n\n\n\n

Take care of yourself!<\/strong><\/p>\n\n\n\n

<\/div>\n\n\n\n

Yoga\/breathing exercises<\/p>\n\n\n\n

At home<\/p>\n\n\n\n

10-20min<\/p>\n<\/div>\n<\/div>\n\n\n\n

\n
\n

Wednesday<\/strong><\/h2>\n\n\n\n

Listen to yourself!<\/strong><\/p>\n\n\n\n

<\/div>\n\n\n\n

prendre un temps pour soi et faire le point.<\/p>\n\n\n\n

lieu comfortable<\/p>\n\n\n\n

10min<\/p>\n<\/div>\n\n\n\n

\n

Friday<\/strong><\/h2>\n\n\n\n

To end the week well!<\/strong><\/p>\n\n\n\n

<\/div>\n\n\n\n

Walk\/run<\/p>\n\n\n\n

outside<\/p>\n\n\n\n

15min<\/p>\n<\/div>\n\n\n\n

\n

Week-end<\/strong><\/h2>\n\n\n\n

Keep it up!<\/strong><\/p>\n\n\n\n

<\/div>\n\n\n\n

Cycling, rollerblading, or walking<\/p>\n\n\n\n

outside<\/p>\n\n\n\n

45min<\/p>\n<\/div>\n<\/div>\n\n\n\n

\n
\n

Goals<\/strong><\/h2>\n\n\n\n

Set realistic goals and start gradually!<\/strong><\/p>\n\n\n\n

<\/div>\n\n\n\n
    \n
  • Feel good!<\/li>\n\n\n\n
  • Move in your own way.<\/li>\n\n\n\n
  • Move!<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n
    <\/div>\n\n\n\n

    This plan is intentionally simple and accessible. Its purpose is to offer a first introduction to movement, without any performance pressure.<\/p>\n\n\n\n

    <\/div>\n\n\n\n
    \n

    \ud83d\udc65 WHO IS THIS PLAN FOR? <\/h4>\n\n\n\n
    \n

    This plan is intended for anyone who wants to return to physical activity in a gentle, pressure-free way. It is meant to serve as a source of inspiration rather than a strict program. Everyone is free to adapt it according to their level, their schedule, and their personal constraints.<\/p>\n<\/blockquote>\n<\/blockquote>\n\n\n\n

    <\/div>","protected":false},"excerpt":{"rendered":"

    Par o\u00f9 commencer? Tout commence par des petites actions concr\u00e8tes! Commencer une d\u00e9marche de remise en forme peut parfois sembler intimidant. Entre les injonctions \u00e0 la performance, les emplois du temps charg\u00e9s et la peur de ne pas \u00ab en faire assez \u00bb, il est facile de se sentir d\u00e9courag\u00e9 avant m\u00eame d\u2019avoir commenc\u00e9.Chez Nouveau-souffle, […]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-459","page","type-page","status-publish","hentry"],"yoast_head":"\nPar o\u00f9 commencer... - Nouveau-souffle<\/title>\n<meta name=\"description\" content=\"Par o\u00f9 commencer la remise en forme ? Des actions simples et concr\u00e8tes pour avancer \u00e0 son rythme, sans objectif de performance stricte.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/nouveau-souffle.ch\/en\/par-ou-commencer\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Par o\u00f9 commencer... - Nouveau-souffle\" \/>\n<meta property=\"og:description\" content=\"Par o\u00f9 commencer la remise en forme ? Des actions simples et concr\u00e8tes pour avancer \u00e0 son rythme, sans objectif de performance stricte.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/nouveau-souffle.ch\/en\/par-ou-commencer\/\" \/>\n<meta property=\"og:site_name\" content=\"Nouveau-souffle\" \/>\n<meta property=\"article:modified_time\" content=\"2026-01-29T20:33:02+00:00\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/nouveau-souffle.ch\\\/par-ou-commencer\\\/\",\"url\":\"https:\\\/\\\/nouveau-souffle.ch\\\/par-ou-commencer\\\/\",\"name\":\"Par o\u00f9 commencer... - Nouveau-souffle\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/nouveau-souffle.ch\\\/#website\"},\"datePublished\":\"2026-01-26T06:36:59+00:00\",\"dateModified\":\"2026-01-29T20:33:02+00:00\",\"description\":\"Par o\u00f9 commencer la remise en forme ? Des actions simples et concr\u00e8tes pour avancer \u00e0 son rythme, sans objectif de performance stricte.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/nouveau-souffle.ch\\\/par-ou-commencer\\\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/nouveau-souffle.ch\\\/par-ou-commencer\\\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/nouveau-souffle.ch\\\/par-ou-commencer\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Accueil\",\"item\":\"https:\\\/\\\/nouveau-souffle.ch\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Par o\u00f9 commencer…\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/nouveau-souffle.ch\\\/#website\",\"url\":\"https:\\\/\\\/nouveau-souffle.ch\\\/\",\"name\":\"Nouveau-souffle\",\"description\":\"\",\"publisher\":{\"@id\":\"https:\\\/\\\/nouveau-souffle.ch\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/nouveau-souffle.ch\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/nouveau-souffle.ch\\\/#organization\",\"name\":\"Nouveau-souffle\",\"url\":\"https:\\\/\\\/nouveau-souffle.ch\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\\\/\\\/nouveau-souffle.ch\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/nouveau-souffle.ch\\\/wp-content\\\/uploads\\\/2026\\\/04\\\/Design-sans-titre.png\",\"contentUrl\":\"https:\\\/\\\/nouveau-souffle.ch\\\/wp-content\\\/uploads\\\/2026\\\/04\\\/Design-sans-titre.png\",\"width\":512,\"height\":512,\"caption\":\"Nouveau-souffle\"},\"image\":{\"@id\":\"https:\\\/\\\/nouveau-souffle.ch\\\/#\\\/schema\\\/logo\\\/image\\\/\"}}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Par o\u00f9 commencer... - Nouveau-souffle","description":"Par o\u00f9 commencer la remise en forme ? Des actions simples et concr\u00e8tes pour avancer \u00e0 son rythme, sans objectif de performance stricte.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/nouveau-souffle.ch\/en\/par-ou-commencer\/","og_locale":"en_GB","og_type":"article","og_title":"Par o\u00f9 commencer... - Nouveau-souffle","og_description":"Par o\u00f9 commencer la remise en forme ? Des actions simples et concr\u00e8tes pour avancer \u00e0 son rythme, sans objectif de performance stricte.","og_url":"https:\/\/nouveau-souffle.ch\/en\/par-ou-commencer\/","og_site_name":"Nouveau-souffle","article_modified_time":"2026-01-29T20:33:02+00:00","twitter_card":"summary_large_image","twitter_misc":{"Estimated reading time":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/nouveau-souffle.ch\/par-ou-commencer\/","url":"https:\/\/nouveau-souffle.ch\/par-ou-commencer\/","name":"Par o\u00f9 commencer... - Nouveau-souffle","isPartOf":{"@id":"https:\/\/nouveau-souffle.ch\/#website"},"datePublished":"2026-01-26T06:36:59+00:00","dateModified":"2026-01-29T20:33:02+00:00","description":"Par o\u00f9 commencer la remise en forme ? Des actions simples et concr\u00e8tes pour avancer \u00e0 son rythme, sans objectif de performance stricte.","breadcrumb":{"@id":"https:\/\/nouveau-souffle.ch\/par-ou-commencer\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/nouveau-souffle.ch\/par-ou-commencer\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/nouveau-souffle.ch\/par-ou-commencer\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Accueil","item":"https:\/\/nouveau-souffle.ch\/"},{"@type":"ListItem","position":2,"name":"Par o\u00f9 commencer…"}]},{"@type":"WebSite","@id":"https:\/\/nouveau-souffle.ch\/#website","url":"https:\/\/nouveau-souffle.ch\/","name":"Nouveau-souffle","description":"","publisher":{"@id":"https:\/\/nouveau-souffle.ch\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/nouveau-souffle.ch\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/nouveau-souffle.ch\/#organization","name":"Nouveau-souffle","url":"https:\/\/nouveau-souffle.ch\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/nouveau-souffle.ch\/#\/schema\/logo\/image\/","url":"https:\/\/nouveau-souffle.ch\/wp-content\/uploads\/2026\/04\/Design-sans-titre.png","contentUrl":"https:\/\/nouveau-souffle.ch\/wp-content\/uploads\/2026\/04\/Design-sans-titre.png","width":512,"height":512,"caption":"Nouveau-souffle"},"image":{"@id":"https:\/\/nouveau-souffle.ch\/#\/schema\/logo\/image\/"}}]}},"_links":{"self":[{"href":"https:\/\/nouveau-souffle.ch\/en\/wp-json\/wp\/v2\/pages\/459","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/nouveau-souffle.ch\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/nouveau-souffle.ch\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/nouveau-souffle.ch\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/nouveau-souffle.ch\/en\/wp-json\/wp\/v2\/comments?post=459"}],"version-history":[{"count":20,"href":"https:\/\/nouveau-souffle.ch\/en\/wp-json\/wp\/v2\/pages\/459\/revisions"}],"predecessor-version":[{"id":893,"href":"https:\/\/nouveau-souffle.ch\/en\/wp-json\/wp\/v2\/pages\/459\/revisions\/893"}],"wp:attachment":[{"href":"https:\/\/nouveau-souffle.ch\/en\/wp-json\/wp\/v2\/media?parent=459"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}