Start with some simple things that use only your body weight. Try doing push ups, pull ups and sit ups. Start with doing 5 of each a day then try and add only one, every 2 days.
When you do workouts using your own weight you typically can do them every day and still be able to function the rest of the day and it will not build bulk. The secret to great tone is low weight high rep.
I would also recommend an 30 min- 1 hour of cardio each day. If you stay in the aerobic zone (60-75% heart rate); it allows your body the metabolic time to convert un-needed or wanted fat to energy. If you go anaerobic (higher heart rates such as 75-95%) then this allows you to build endurance, but burns fat at lesser rate, but the catch is it burns more calories, so you still win. I typically advise people to burn the fat they have with aerobic cardio workouts, getting the body and muscles used to workouts, then do 20-30 minutes of all out hard anarobic workout which builds that endurance giving your paddling greater control and allowing you to recover faster and easier from hard sessions. Don't try and build endurance for several weeks until you have a stable cardio platform well established.
To determine your heart rate percentages take 220-(your age)= your max heart rate.
Take your max heart rate and determine 60-70-80-90% This is just a rule of thumb and not entirely accurate for everyone.
Secret #2: Find a work out you enjoy, listen to your favorite music and get out there and feel good about the work your doing and yourself.
Secret #3: Somedays, your just not going to feel like working out. Make yourself workout for the first 15 minutes and if you still don't feel like working out, then walk away with a clear conscience. BUT, if your like me, after 15 minutes you feel good and you go ahead and workout.
Just today, I did a 3 hour play park session, got out had banana and peanut butter sandwhich, got back in and did another hour......my buddy's were dieing and ready to go, I kept on going.......so it does work and you can be in great shape in no time and feeling good about yourself.
Hope this helps and feel free to PM with ??? as I'm a Peer Fitness Cordinator for a my local emergency services.
PS Your in Golden......got a bike? Hit the bike path...its great riding down there!