Since many of you are just starting your fitness journey, I’d like to talk about a few things that might help you avoid an uncomfortable situation and save you the dirty looks. You may already know this, but there is a certain gym etiquette that most of us prefer you abide by. Below I have assembled a short list of gym faux pas that everyone should know:
Using Your Phone
No one, and I mean no one, wants to hear your conversation with your girlfriend about how awesome the party was last night, how horrible your boss is, or how hot that guy / girl is that you hooked up with last night. There is a time and a place to use your cellphone and it is definitely NOT while you are working out. Plus, if you can talk on the phone that means that you are not working hard enough, taking up valuable time on the equipment, and annoying everyone who is actually putting in the work. Think of it this way, your gym is like a movie theater but instead of watching a film, you are watching your health and body composition. Don’t be a jerk and disturb everyone around you. Hang up or take it outside!
Have a Question? Ask Somebody!
This seems self-explanatory, but you’ll be surprised how many people lack common sense. If you have a question about a piece of equipment, ask someone, google it, or simple look at the machine. More often than not there is a demonstration of what it does and how to use it. Don’t just jump in and assume that you can figure it out. Why risk a chance of injury?
Leaving Sweat on the Equipment
We know you are working hard and sweating bullets. That’s what you are supposed to do! However, be nice and wipe your sweat off the equipment so the other person can come in and use it without having to worry about your funk.
Not Racking Your Weights
If you can do ten reps, you can do one more to rack your weights. Be considerate to others and to the gym employees who will have to pick up your mess.
Unsolicited Spotting and Hovering
It is NEVER ok to spot another person unless they asked for it. Don’t be that creepy person. Just mind your own business.
Waiting to use a machine? Don’t hover. You can always do something else while you wait. You can also politely ask to cut in while the other person is taking a rest. More often than not, they’ll let you.
Locker Room is NOT Your Bathroom
That means be modest, don’t leave your stuff lying around everywhere, and don’t be gross.
Smells are Bad
I really don’t know what could be worse than being hit by a wave of perfume or cologne while you are in the middle of a heavy set. It is disorienting, nauseating, and extremely annoying. Why would you want to wear a fragrance to the gym anyway? Who are you trying to impress? Remember, you are here to workout, not to strut your stuff!
However, perfume and cologne are not the only offensive odors. If you know you have bad BO, take a shower and put on some deodorant, if you are a smoker, please try to refrain from smoking before you come to the gym.
Finally, if you think that what you are doing could be annoying or impolite, it probably is.
If you have been anywhere around a TV set, a radio, or a computer, you have noticed the great abundance of “get fit now”. It is that time of the year again. The time when supplement companies and larger than though trainers are pushing their miracle cure all product on the unsuspecting consumers with low self-esteem. Do these products work? Some of them. Do they work safely and for a prolonged period of time? No.
We live in a society that is largely driven by instant gratification and impulse. No one wants to work to be fit, but everyone wants to have a fit body of a fitness model. After all, it is much easier to pop a pill and eat a pizza while watching football, than working out and eating clean. Does anyone think about the consequences of taking these drugs? Does anyone stop to ask why they work so quickly and so effectively? No. Why? Because blissful ignorance with a skinny fat body is significantly safer than a challenging and at times difficult reality in which one has to find information, process it, and work to get the results that they want. In short, half-baked approaches breed half-baked results and a lot of disappointed, misinformed consumers. So, what can you do to get lasting weight loss results? Read on.
What I have to say right now may not be what you want to hear, but I am not in the business of cuddling and propagating fitness myths. I am here to give you the hard truth and save you the time you’ll spend doing research on your own. Here’s the deal. Most “magic” weight loss pills, shakes, and powders are unsafe. If you have to order your food premade, you’ll gain all of your weight back after you stop eating “out of the box”. There is no such thing as getting “toned and fit” without changing your daily lives.
The only way to get true and lasting results is by keeping a clean and sustainable diet, maintaining a healthy attitude, and exercising daily.
Keeping a Clean and Sustainable Diet:
Let’s face it, if you drastically cut calories, completely cut out certain food groups or expect perfect rigid compliance to a dietary plan, you will eventually slip. In fact, when you slip you will binge, feel guilty, get down on yourself, and try to maintain the same diet with even more restrictions than before to make up for your pitfall. Does that sound like a healthy relationship with food? No. To me, that sounds more like an eating disorder and we all know that eating disorders are very unhealthy.
A sustainable diet should revolve around a lifestyle. When you decide to get in shape, you have to realize that you are on a journey and just like any journey, this one will have peaks and valleys. The secret to sustainable, healthy weight loss is realizing that a valley isn’t going to undo everything you worked for. So, if you make it a priority to eat healthy 90% of the time, that one piece of cake on your birthday, a plate full of delicious food on Thanksgiving, and a bowl of macaroni and cheese every other month aren’t going to send you on an express train to fat town.
A clean sustainable diet should involve all of the major food groups (unless you have a medical condition that prevents you from eating certain things) in moderation. Eating for weight loss is an art form that will take time to master fully, there is no diet that perfectly fits all, and there are no shortcuts. A clean, healthy diet with proper caloric intake (you can’t starve yourself!!!) takes time to develop and perfect.
I encourage you to do your research, look at various food plans, study strategic eating, and custom design your own eating plan. It will take time, but in the end you will be rewarded with energy, better health, and a lean, strong body.
We briefly touched on this subject in the previous section when we discussed a healthy relationship with food. You can’t punish yourself for slip-ups and deviations of off the plan, but you also have to hold yourself accountable for what you do in daily basis. Having a support group helps, but at the end of the day it is between you and your refrigerator, or between you and your bed.
You have to make a plan and stick to it regardless of what the world around you wants. If you know that what you are doing is right for you, then no one else has the right to keep you away from your goals and your dreams. Not even you. You have to push yourself every day. I wish I could tell you that it gets to a point where going to the gym or out on a run is automatic. No. I still have days when I question why I am up at 5 am on a cold winter morning. There are days when the last thing that I want to do is drive to the gym and lift a bunch of weights when the laundry is piled up, dinner needs to be cooked, and I still have a mound of paperwork to get through. However, I don’t make excuses. I put on my big girl pants, lace up my shoes, and I tell myself that it is better that way. I can say with full confidence, I am yet to regret a workout that I did.
However, healthy attitude goes far beyond building a healthy relationship with food and regular, hard workouts. A healthy attitude also encompasses how you view the world. It is easy to be mad and sad about your circumstances, but when you make a decision to take control and change, you become empowered. Feeling strong and in control is what gets people in the gym initially, but most quickly get discouraged because the results didn’t come fast enough. Here’s the hard part: you have to remain positive and have faith in the fact that the results will come if you actually follow a program that you set for yourself. You have to force yourself to become an optimist on those days when you just want to quit because the pudgy feeling isn’t going away fast enough.
Again, I wish I could tell you that feeling discouraged goes away with time – it doesn’t. But if you keep at it long enough, you will learn that the voice inside your head that tells you “it’s not working”, “you don’t have the body for this”, “you are too old” etc. is a total liar. With time, you learn to ignore your own little critic and you learn that when the voice rears its ugly head, you are closer than you ever were before to achieving that one goal that you set for yourself.
A good diet and a great attitude aren’t going to get you far without exercise. Consistent, challenging, daily exercise paired with a great diet is a sure recipe for a fabulous body. Now, let me clarify, I am not telling you to go out and do Zumba (although it is a fun way to initially lose some extra weight). The exercise that I am talking about involves 3-4 heavy weight training sessions and 3 cardio sessions a week. You can’t be a cardio queen and expect a toned body of a fitness model. You have to lift HEAVY weights. Let me say this right now: there is no way that you are going to end up looking like a she Hulk unless you are SPECIFICALLY working to attain that aesthetic. So, no, don’t tell me that lifting heavy turns women into men. It is a total myths that is propagated by men who are scared of strong women, women who are scared of hard work, and skinny fat models who would be out of a job if the rest of us woke up and realized that having the ability to pick up more than 5 lbs at a time makes you more attractive and gives you the lean, toned look you actually want. Yes, I’m talking to you ladies.
Gentlemen, I have to caution you against trying to show off. Heavy training means lifting the weight you can ACTUALLY lift with PROPER form. Allow me to elaborate: that means that you shouldn’t be squirming under a barbell during your bench press like a deranged worm because you loaded the bar too heavy. You are not a hero if you get hurt, so why set yourself up for failure? Take it easy, maintain proper tension throughout your exercises and watch your body bulge with awesome rippliness faster than the guy who has been trying to “out lift” you all alone and has been doing it wrong.
I don’t know about you, but for me, a fit strong body is a status symbol. You can’t buy it, you can pay someone to surgically make it. You have to invest the time, the sweat, the tears and the doubts to achieve it. There are challenges to achieving your perfect physique at any age and in any circumstance, so don’t discount the efforts of the younger crowd just because of their age or the older crowd just because of their experience. We all face different struggles, have different body types, and respond to different things better than others. Building a body you want takes time, it takes trial and error and you have to be willing to invest in your journey fully in order to rip the perfect results.
Since the Holiday season is almost here, I figured I’d start posting some travel friendly workouts. This week we will explorer an AMRAP workout. AMRAP stands for As Many Reps As Possible in a given amount of time. For this workout, you’ll need to complete as many reps as possible for 20 minutes of the exercises listed on the workout graphic. You may stop as needed, but remember, you only have 20 minutes to complete this. The shorter the breaks the more reps you’ll be able to squeeze in.
Here’s a fun and challenging way to brighten up your workout routine. I introduce to you, The Countdown! Pick a number you are comfortable with (for the sake of this example I chose 10) and do each exercise 10 times, then 9 times, and so on until you get to 1. No rest between sets until you get to the end of the circuit, rest 60 seconds.
This is a physical endurance exercise as well as a mental one. Regardless of your desire to give up, you must keep going. If you chose your starting number correctly, this is the kind of workout that will leave you exhausted and sore. Remember to hydrate properly before and after, eat right, and, as usual, talk to your doctor before attempting anything that is outside of your comfort zone.
Most of us have incredibly full schedules, family responsibilities and things that we would rather be doing instead of spending the time in the gym. However, if you want to look your best and impress your friends and family this holiday season, you have to dedicate the time to achieve your goals.
Setting up a schedule is one of the key parts on a successful weight loss journey. You need to know when you are going to be shopping, cooking, and working out. Here are a few factors to consider in order to set up the best schedule for you:
Make sure that the time fits your routine:
Developing new habits takes time and effort. Make sure that you are not setting yourself up for failure by playing to your weaknesses. For example: If you are not a morning person, it is probably not a good idea to commit to an early morning workout. If you know that you will have a hard Wednesday at work, it may not be the best day to shop for groceries.
Look at your schedule, figure out what times work best for you and play to your strengths. If you are at your best, you will enjoy your time at the gym more and will be more likely to keep your commitment than if you are tired, hungry, and have a million other things to do.
Planning ahead is the best way to insure that you will actually keep your commitments. If you have food that is already cooked, prepped, portioned, and ready to go, you will be less likely to eat something that you will regret later. If your gym bag is already packed, you are more likely to go to the gym, etc. Set aside at least half of one day a week for planning and prep.
From my experience the best planning and prep day is Sunday. That’s when I usually cook all of my food, organize my workout clothes, write my workouts and get ready for the week.
Your Time is Your Time:
Make sure that people around you understand that you will require time that is only yours for the next few months. During that time you will be training, planning, and prepping. That time is none negotiable. That time is YOURS! In addition to staying on plan, setting time aside that is meant just for you can make you feel better about yourself and your goals. After all, your time with you is long overdue.
You Get What You Put In
Let’s be realistic for a moment. If you really want to achieve your weight and fat loss goals, you can’t be eating junk, skipping workouts, and then wonder why you only lost three pounds when you should have lost twenty. You need to keep yourself accountable.
The best way to do that is to embark on this journey with a partner, get a trainer, or join and online group of people whose goals are similar to yours. Yes, you can do it alone, but it will be harder and you will need to have the iron will to succeed.
I find that a combination of a training partner, tracking your food, and working with a personal trainer seems to be the best way to succeed, especially when you are just starting out.
Abs Are Made In the Kitchen
I say this time and time again: your fitness goals will be achieved only if you are eating right. Dieting is not a quick fix, it is a life style. That means that you have to have a diet that is sustainable long term, that isn’t crazily restrictive, and that you can deviate from. That means that you should eat carbs, fats, and protein from healthy sources with a reasonable amount of calories a day. An 800 calorie diet is NOT going to work! Eating 10000 calories from healthy sources isn’t going to work either. You need to research and find a diet that is right for you and is sustainable.
Cardio Is Not Always King
Yes, sure you can get on the treadmill and run until you are blue in the face and the weight will initially come off. However, regardless of how hard you try, you will never get that “toned” look you are going for unless you lift some weights. Don’t worry, you won’t get “bulky” after a few months of weight training unless that is what you are trying to do. Despite the common misconception, a woman will not look “manly” after lifting without some serious dedication to muscle building and diet.
Lifting heavy will however help you build stronger muscle that will burn more fat (yes, imagine that!) than just cardio alone. Not to mention it’ll tighten everything that is loose preventing you from having that “skinny fat”, malnourished look.
Another benefit of heavy weight training is that you get to eat more calories. Imagine actually being able to eat a scoop of ice cream every once in a while without feeling guilty the next day because your body can sustain it!
Now that you have set your schedule, researched your diet, and are working with a trainer, it might be tempting to go to the store and get any one of the “help me get skinny” products that you can get over the counter. But before you do, ask yourself this: do you want to be looking fit for 12 weeks or do you want to actually be fit for life? Do you want short term results and almost instant gratification at the expanse of your health, or do you want to accomplish your goals and be healthier as a result? That’s what I though.
There isn’t enough research to support the effectiveness and safety of the over the counter fat burners, but there is enough research and evidence to support that they are an ineffective way to remain tight and lean year round.
Don’t sell yourself short by taking a short cut, instead, bite the bullet and take the time to build new, healthy habits that are guaranteed to keep you in shape and on track long after the Holidays are over.
All of us, at one point or another, knew that we could use a little more speed, a touch more endurance, and a bit more mental strength to fight through those last miles, or even, those last few feet.
Recently, I remember crossing the finish line of a race so exhausted and drained that I honestly didn’t think that I would make it. Needless to say, I placed and PRed, but reaching both of those goals simply means that now I have to beat them. This week I present to you a workout that is sure to help you step up your game just like it helps me to step up mine.
This one is all about endurance and mental strength. I usually do a short warmup, stretch, and begin this circuit with an easy, 1 mile run. During the workout, I do not stop. It burns, it hurts, but that just simply means that it is working! Remember, your brain will want to quit before your body. Train your mind to stay strong, fight the negative voice that says “can’t”! After the workout, I cool down with another 1 mile run and stretch.
If you are an advanced athlete and want to make this workout a bit harder, you can always raise the reps and add weight. Enjoy and let me know what you think in the comments below!
I have created this workout to be short and extremely efficient. With my schedule being the way it is in the last few weeks, I hardly had the time to spend on a workout. However, I don’t believe in making excuses and I am of the opinion that doing something is better than not doing anything. Enjoy and let me know what you think in the comments below or on our Facebook Page!
This weeks workout features one of the underutilized, low impact exercise tools for improving work capacity and core strength — Battle Ropes. I often find myself using a variety of exercises using ropes as part of my cross-training and conditioning.
There is an old Russian saying, “Hardships during training, make for easy battles”, meaning that your training should feel hard to alleviate the struggles during the times when you are actually judged based on your performance. The workout below is designed to simulate what a body goes through, physically and mentally, during a taxing race. Let me know what you think of this workout on our Facebook page or in the comments below.
I recommend doing this workout without stopping until you get to the end of each set. However, as with any other exercise, you should exercise caution and take breaks when needed.
It is no secret that the key to a successful, injury free running season starts with training all those areas that generally go neglected during the run because our body prefers to rely on larger muscle groups to do most of the work. This imbalance could lead to improper biomechanics and subsequently annoying injuries that derail our progress and potentially take a mental toll. Below is a workout that is designed to target muscle groups in both upper and lower body for proper balance.
Depending on your ability, I would recommend doing this workout AMRAP (As Many Rounds As Possible) for 35-40 with a proper warmup and cool down periods. If you are feeling especially great, workout on the track and add a sprint at the end of each round. Alternatively, you could also add weight to the lunges, squats, and step-ups. Be sure that you are ready before you modify your workout. After all, you are training to prevent running injury not to get hurt during your workout and end up missing all the running fun. Have fun, be safe, and let me know what you think!