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Personal trainer with client

How to Find the Right Personal Trainer for You.

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Let’s face it: finding a personal trainer with whom you click might be difficult, but it’s not impossible. 

Finding a personal trainer, when you think about it, is a lot like dating: It’s difficult to find that perfect fit, someone who understands your objectives and can help you achieve them in a way that drives you. And, like blind dating, it frequently feels like you sign up for a training session just to wish you could quickly say, “Check, please!”

What’s the good news? There are several sound techniques you may use to choose a fitness professional who can help you achieve *all* of your objectives. Consider this to be your road map. Are you looking for some inspiration?

Step 1: Understand Your Goals

Regardless of what prompted you to seek out a personal trainer, understanding why you want to engage with someone can make the search process go more smoothly.

So, before you walk up to the gym counter to sign up for a peronal training session (many gyms offer a free trial session), think about what you want to get out of it.

A good membership adviser will take the time and listen to your problems and interests before matching you with a trainer they believe is a suitable fit for your personality.  However, whether you’re wanting to train for your first marathon or improve overall health, you should be prepared to provide some facts about your objectives so you can be paired with someone who is a good fit.

Step 2: Decide on Where You’d like to Train. 

Choosing a big-box gym comes with certain advantages: They usually have numerous locations, a lot of equipment, a lot of class selections, and they even may even have access to dietitians or chiropractors and even a massage theripist.

However, larger gyms, tend to get  congested during peak hours.  Smaller studios or local gyms run by private individuals provide an opportunity to get to know staff and other members better and develop a feeling of community.

group training

Now if you choose to stay at home, or you travel alot,  You can work out from the comfort of your own home with apps like Adaptiv, Body Love, and the Tone It Up Studio app.

Step 3: Research Personal Trainers

You may go a bit more into who you believe you’d mix well with now that you know why and where you want to work with a personal trainer. Check out the profiles on the websites of most gyms and studios to discover a personal trainer with expertise and qualifications that match your goals. I’ve seen oh to often customers trapped with trainers that don’t match their goals. For example, a client may want to focus on core training, but all of their clients are receiving rigorous CrossFit sessions. 

Ask the manager or client services rep whether there’s anyone on staff who has gone through a similar change or achieved a comparable objective to prevent this—and to locate a personal trainer who understands on a deeper level. If you’re looking for a personal trainer or a fitness program, sort by category (many will group workouts or professionals by what they specialize in).

You may also search through thousands of personal trainers on the site, narrowing down your options using a matching mechanism similar to that of a dating app.

Location, desired service, speciality, and pricing all play a role, and you keep swiping until you discover someone with whom you want to connect.

Step 4: Test the Waters

A personality mismatch with a personal trainer cannot be compensated for by great credentials. Schedule a meeting with a coach you’re interested in and ask them a lot of questions about how they would train you for your current objectives. Most consultations should be free and last 15 to 20 minutes, and you should be honest about your intentions to shop about. You’ll learn not just about a trainer’s teaching approach, but also about whether or not you want to invest your time (and money) with this individual.

Step 5:  Communicate and give Feedback

After you’ve found a personal trainer, work with them to create realistic, measurable objectives so you can see how effective the sessions are. There will be good and bad days along the way, but speak up and let the trainer know if you aren’t enjoying the sessions or if you feel it isn’t in line with the goals you asked for. What is the key to any successful relationship? Communication.  Talk honestly with your trainer. Just keep in mind it take two to tango.

Before you ask your personal trainer to make a change, make sure you’re doing your part and giving the sessions your all.

Step 6: Know when to regroup

Are you having trouble achieving the results you are looking for? Have you told your personal trainer about it, adjusted your exercises, and are you sure you’re keeping your part of the bargain?

It’s possible that your personal training partnership is coming to an end. There should be no resentment.  Not everyone is the appropriate fit all of the time. Also, keep in mind: “You are, after all, the consumer. You are the one who is paying and expecting outcomes, thus your requirements are critical.

But don’t put your search for a new trainer on hold. By the end of it all, you’ll know exactly what you want and don’t want in your future coach. A competent trainer should also be prepared to refer you to a colleague or propose fresh strategies to inspire you to achieve your objectives on your own.

If you’re trying to find the Best trainer for you, schedule a free consultation with us. 

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Muscular man

Top 10 Exercises To Maximize Muscle Gain.

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This one is for males or girls who want to gain muscle but don’t want to perform as many exercises as the guys in the bodybuilding magazines do. The good news is that you don’t have to do all of them. Because all of the guys in the magazine take enough steroids to kill a Billie Goat and train out for a living, completing the same routine they do seems a bit ridiculous.
 
The good news is that you don’t have to spend many hours in the gym grunting like a gorilla to gain substantial muscular growth. In fact, if you execute the exercises correctly and grow powerful at them, you might get completely jacked in just a few weeks.  Fortunately, this post will provide you with the top 10 exercises to maximize muscle growth.

Compound Movements.

If you want to gain muscle quickly, compound movements are the way to go. Compound movements include the usage of many muscle groups at the same time rather than simply one. The bench press is a superb example of a complex exercise. Your chest, shoulders, triceps, lats, and even some abs are all worked out with the bench press. If you’re seeking for the greatest workouts to gain muscle, these are the ones to look for. Bicep curls and calf raises are wonderful, however they isolate single muscle groups. The meat and potatoes of your regimen should be compound exercises, with the other workouts serving as a backup. Let’s get more bang for your buck!

So here it is; Top 10 Exercises to Maximize Muscle Gain.

Let’s start off with the Tried and True exerices: The Big Three Lifts.

1) The Deadlift

Powerlifter Deadlifting

The deadlift is without a doubt one of the most effective muscle-building exercises available. Some may be disappointed that it did not win first place; it was so close. This bad guy hits the whole body, but the back, traps, buttocks, and hamstrings get the most attention. It’s a little more technical than it appears, so use The 10 Deadlift Commandments by Joey Percia as a reference. There are several different ways to perform the deadlift, including the conventional manner, sumo style, with a trap bar and stiff legged. Choose one you like and contact them. There is no right or wrong way to do it; just make sure you utilize proper form.

2) SQUATS, SQUATS, SQUATS!!

Woman Squating

Squats were certain to be in the Top 3. For Pete’s sake,  it’s the king of lower-body workouts. Quads, hamstrings, buttocks, back, and abs are all worked out during squats. Squats may also be done in a variety of ways. The back and front squats are the most effective muscle builders, although split squats, goblet squats, hack squats, and other variations are also effective. Find one or two squat variants that you enjoy and use them to build muscle on your chicken legs and booty.

3) Bench Press

Powerlifter Benching

Now it’s time to work on your upper body strength. The chest, triceps, shoulders, lats, and even the abs are all worked out with the bench press. This workout is a fantastic place to start if you want to build a strong upper body. Use a barbell or dumbbells, a flat or incline bench, or a combination of the two. Instead of performing the same thing over and again, change things up a little to get the greatest results.

Then next portion of this list deals with more Functional Lifts. 

4) Clean & Jerk

Clean and Jerk

The Clean and Jerk is an activity that can help you gain muscular mass in a hurry. This is a full-body workout with a special focus on the shoulders and upper back.

This workout combines two of the most basic but powerful muscle-building principles.

  • 1) Pick up heavy objects from the ground.
  • 2) Heavier things should be lifted over your head.

This exercise places a tremendous neurological and metabolic stress on the body, making it ideal for increasing strength, power, muscular mass, and fat loss.

If you can master this practice, you’ll be on a one-way train to Beastville.

5) Farmer’s Carry

Farmers carry

Another full-body workout is the Farmer’s Carry. This one strengthens your grip, shoulders, and core while also providing a tremendous upper back workout. The Farmer’s Carry is the place to go if you’re looking for those god traps.

6) Heavy Kettlebell Swings

Heavy Kettlebell Swings

Heavy kettlebell swings are yet another underappreciated muscle builder. Some have even claimed that heavy kettlebell swings are preferable to deadlifts, citing scientific evidence to support their claims. Now when we say heavy, we’re talking about at least half your bodyweight, if not more. Add these bad boys to your regimen to bulk up; just remember to maintain proper form.

7) Thrusters: BOOM!!

Thrusters

Thrusters are a pain to use, I know. They are, nevertheless, a good muscle builder, as they combine a squat and an overhead press into one exercise. Most CrossFitters can attest to the fact that they are also terrific cardio. Most of you will probably miss this choice owing to the amount of ickiness, but they are a wonderful whole-body workout and muscle builder.

8) Overhead Press

overhead press

When it comes to shoulder workouts, the overhead press is the big dawg. The shoulders, triceps, and abs were all targeted. You may do them with a Barbell, Axel or Dumbbells, and you can do them standing or seated; either way, you’ll have broader shoulders.

The last two on the list are Isolation exercises; specifically the Back.

9) Pull-ups

Pull ups

Photo by Pavel-Jurca

Pull-ups are Amazing!  These will enhance the size to your back while also working your lats, biceps, and abs. If you can’t do many or any pull-ups, read our post A Different Way to Improve Your Pull-Up, and you’ll be able to do them in no time.

10) Bent Over Rows

Bent Over Rows

If you want to increase strength and thickness in your back, bent over rows are the kings of back workouts. They also train the biceps and hamstrings effectively. When you combine the bench press with bent-over rows, you can practically build a huge, powerful, muscular upper body in only two exercises.

You now have all of the knowledge you require to increase your muscle mass. If you want to gain muscle, you know which workouts to concentrate on.  

Need any help?  Checkout our Professional Online Coaching Program ==> Click Here  

All you have to do now is work hard and you’ll be rewarded.

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Kegel exercises

Kegel Exercises: A How-To Guide

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Urinary incontinence and other pelvic floor disorders can be prevented or controlled with kegel exercises. Here’s how to do Kegel exercises correctly, step by step.

The pelvic floor muscles, which support the uterus, bladder, small intestine, and rectum, are strengthened with kegel exercises. Kegel exercises, commonly known as pelvic floor muscle training, can be performed at any time. Begin by learning about the benefits of Kegel exercises, and then follow these instructions for contracting and releasing your pelvic floor muscles.

Why are Kegel exercises important?

Pregnancy, delivery, surgery, age, prolonged straining from constipation or persistent coughing, and being overweight are all factors that might weaken your pelvic floor muscles.

You might want to strengthen your pelvic muscles, as well as your abs, if you have ever: 

  • While sneezing, laughing, or coughing, leak a few droplets of pee (stress incontinence)
  • Just before losing a big volume of pee, have a strong, abrupt need to urinate (urinary urge incontinence)
  • Stool with a leak (fecal incontinence)

Kegel exercises can also be used to help alleviate discomfort during pregnancy or after childbirth.

Women who have significant urine leakage when they sneeze, cough, or laugh will benefit less from kegel exercises. Kegel exercises are also ineffective for women who leak tiny volumes of pee owing to a full bladder (overflow incontinence).

Pelvic floor muscles, and bladder placement

What are Kegel exercises and how do you practice them?

To get started, follow these steps:

  • Find the appropriate muscles. Stop urinating in the middle of it to identify your pelvic floor muscles. You may practice the exercises in any position after you’ve identified your pelvic floor muscles, though lying down may be the most convenient at first.
  • Make improvements to your technique. Imagine you’re sitting on a marble and tense your pelvic muscles as though you’re raising the marble to conduct Kegels. Experiment with it for three seconds at a time, then relax for three seconds.
  • Maintain your concentration. Concentrate solely on contracting your pelvic floor muscles for the maximum effects. Avoid flexing the muscles in your belly, thighs, and buttocks. Hold your breath as little as possible. Instead, take deep breaths throughout the workouts.
  • REPEAT, at least 3x per day. Aim for three sets of 10 to 15 repetitions each day at the very least.

Kegel exercises should not be used to start and stop your urine stream. When you do Kegel exercises while emptying your bladder, you risk incomplete bladder emptying, which raises the risk of a urinary tract infection.

When you’re facing difficulties.


Don’t be afraid to seek assistance if you’re having difficulties completing Kegel exercises. Your doctor or another health care provider can provide valuable input to help you isolate and exercise the proper muscles.

Vaginal weighted cones or biofeedback may be helpful in some situations. You put a vaginal cone into your vagina and utilize pelvic muscle contractions to keep it in place as you go about your regular activities. A pressure sensor is inserted into your vaginal or rectum during a biofeedback session by your doctor or another health care professional. A monitor will measure and display your pelvic floor activity when you relax and contract your pelvic floor muscles.

When should you anticipate results?

If you practice Kegel exercises on a regular basis, you should see effects in a few weeks to a few months, such as less frequent pee leaks. Make Kegel exercises a part of your everyday regimen for long-term advantages.

For a complete program that effectively and safely strengthen the pelvic floor and core. ====>

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pelvic floor execise routine
on the ropes

10 Nutritional Rules for Athletic Performance

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You must eat appropriately if you wish to have a slim athletic body. Many people assume that if they only work hard at the gym, they will be alright; however, this is not the case. Diet is far more important than exercise, and here is where many individuals fall short. You must eat a well-balanced diet to have a toned athletic figure; exercise alone will not enough. If you stick to these ten nutritional rules, you’ll be OK.

Eat Clean.

I’ll begin with the most crucial guideline of all: eating well. What does it mean to “eat clean”? To put it another way, if it was created by Mother Nature, eat it; if it wasn’t, don’t. Eat eggs, poultry, fish, fruits, and vegetables, for example, which were created by Mother Nature. Twinkies, candy bars, pizzas, Cheetos, and soda pop are not made by Mother Nature; avoid them. That’s all there is to it. If you stop reading this post right now and just follow the eating clean concept, you’ll be OK, but please keep reading.

Drink Water.

Water offers a number of benefits, the first of which is that it is calorie-free. Drinking a glass of water with your meal may also help you avoid binge eating by filling you up faster and keeping you from overeating. Water makes up 60% of your body and 73 percent of your muscles, so drinking plenty of it is critical, especially if you exercise frequently. Water aids digestion, metabolism, joint lubrication, mineral absorption, and general physiological health and function. In general, it’s a good thing to do. Each day, drink at least 8 glasses of water.

Eat Plenty of Protein.

Protein is essential for muscle growth and maintenance. At least 1 gram of protein per pound of body weight should be consumed each day (This means 180 grams of protein per day for a 180-pound person). Lean meats like fish, chicken breasts, turkey, eggs, and beans are all good sources of protein. A lean piece of steak or lean ground beef can also be used.

pexels-pixabay-33703

High Fiber.

We all know how important fiber is for keeping you regular, yet most of us don’t get nearly enough fiber in our diets. Fiber is even more necessary in a high-protein diet, and let’s face it, almost all high-fiber foods are healthy for you, so eat more. Broccoli, whole grains, apples, beans, peas, and oats are all high-fiber foods.

Protein Shakes.

Protein shakes are a great method to obtain the protein and BCAAs you need while also serving as a meal substitute. Get some vanilla protein powder and some fruit, such as bananas, strawberries, and raspberries, and you’ll be full of vitamins, fiber, and protein in no time.

Stay Clear.

Simple Carbohydrates – Simple carbohydrates are sugars that are readily absorbed by the body and will be stored as fat if not consumed right away. Unless you’re having a cheat meal, you should avoid any simple carbohydrates. White bread, white rice, candies, cookies, normal soda pop, most baked products, most cereals, and essentially anything that contains sugar are examples of simple carbohydrates.

Fried foods – All fried foods should be avoided since they are high in calories and fat and have little nutritional value.

Sodium Nitrate – As a preservative, sodium nitrate is present in lunch meats, bacon, sausage, jerky, and hot dogs. Sodium Nitrate-rich diets have been related to heart disease, Type II Diabetes, and cancer. Fortunately, it is present in foods that aren’t particularly nutritious, so it should be simple to avoid or consume rarely.

Eating Healthy Fats.

Not all fats are harmful to your health. A healthy diet should include healthy fats, particularly those containing Omega-3 fatty acids. Almonds, olives, walnuts, sardines, salmon, and natural peanut butter are all high in beneficial fats. Healthy fats can actually increase fat reduction when compared to a low-fat diet that lacks healthy fats.

Slow Digesting Carbs.

Choose slow-digesting carbohydrates such as whole-wheat bread, oatmeal, beans, brown rice, and wild rice when it comes to carbs. Slow-digesting carbohydrates keep insulin levels low, reducing fat accumulation and keeping you slim.

Get Used to Fruits & Veggies.

This should be self-evident. Fruits and vegetables are extremely beneficial to your health since they are high in vitamins and fiber. Include fruits, vegetables, or both at every meal.

push-press

Reward Yourself.

Let’s face it: if you eat the same healthy diet every day, you’ll become bored and give up, claiming “it’s not worth it.” This is why you should cheat once or twice a week at the absolute least. Get a quick hack to clean up your system before getting back on track.

A cheat meal can throw your body for a loop, which is maybe even more important than getting it out. Your body will adjust and slow down your metabolism as you grow more accustomed to eating healthful meals. This is why you should cheat every few days to throw your body off balance, preventing it from adjusting and maintaining a high metabolism.

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confused-young-man

13 questions for Beginners: Gym Selection.

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partying to hard makes you want to go the the gym

Partying too hard

It’s Sunday afternoon. You are recovering from a wild Saturday evening of drinking and going out. Laying on the couch with a huge hangover, telling yourself that will never happen again, you realize that you are nowhere near the shape you used to be in. You get winded easily. Your clothes don’t fit as they once did. How far has your health deteriorated from the abuse?  Is it time for a change? A complete overhaul?  But where do you start? Do I have to start going to the gym?

We have all been there. Trying to jump onto the “Better oneself” wagon. And we go full throttle. And the biggest decision we make is to join a gym. There’s so many choices. What kind do I want to join? Are all these people going to be staring at me? Can I afford it? Is it worth it?  Wish there was an Ultimate Guide for Beginners to help me select a gym. 

Choosing a gym is similar to courtship. You are selecting a romance, a friend, a companion—you’ll be spending a lot of time together and things will get sweaty, (sometimes smelly).  With some personal contemplation, preparation, and screening, you’ll be on your way to what may be a match made in heaven (at least when it comes to this key element of your fitness journey).

WIth the initial step,  It can be a very overwhelming and downright frightening experience, especially if you have never visited one before. Most people talk themselves out of visiting a gym as they sit in the parking lot. It can be intimidating. 

SO, to start the decision process, you need to first figure out what sort of gym you would like to be a part of. 

what do i need to know about selecting a new gym

What do I need to know?

So what is the best sort of gym?

For novices:  If you’ve never been to a gym before, the rows of cardio equipment (for weight loss), the vast free weights section (for improving cardio-respiratory strength), and the resistance training area may frighten you (for building mass and toning muscles).

You should plan to spend considerable time in these facilities as a beginning, since you’ll need to utilize a variety of gym equipment to work out your complete body. So look for a gym that offers all of these.

For ladies: Some ladies choose to go to a fitness studio that is tailored to their specific requirements, while others prefer to go to a traditional gym. The truth is that every gym should have more than treadmills, weight benches, and trainers; it should also have a welcoming community where everyone — regardless of gender — may exercise in a welcoming and courteous environment. Before joining a gym, get a sense for the atmosphere.

For beginner and advanced gym-goers:  If you’ve been consistently and effectively weight training for at least 6–12 months, you’re called an intermediate trainee. You can be called an advanced trainee if you’ve completed the majority of your goals or are extremely near to realizing your inherent genetic potential.

For those needing Specific Training: You might have an interest in a specific sport, or type of community. Does Crossfit, Bodybuilding, Strongman, or Powerlifting set your soul a blaze? You might want to explore rock climbing or swimming. Whatever grabs your attention, you need to do some soul searching and check yourself to see what truly excites you. 

If you fall into either of these categories, you’ll probably be performing a mix of body weight and free weight exercises, complex motions, and isolation sessions. Choose a gym with the equipment you’ll need to do all of these exercises.

Furthermore, as an advanced-level athlete who performs a lot of compound exercises, you should seek a gym with a lot of free squat racks rather than simply Smith Machines. Better still, choose one that has both. When completing complex exercises, squats are crucial, and doing them on a free squat rack stimulates your stabilizer strength more intensively than doing them on a Smith Machine.

Even if you don’t want to go to a gym that caters to particular sorts of gym-goers, it’s still a good idea to think about what makes a gym “the perfect gym.”

Here are 13 questions.

You should ask yourself (or a membership adviser) before joining a gym to help you find out what you truly want—SOUL SEARCHING if you will. Remember, there are no correct or incorrect answers to these questions. It all comes down to what seems like a good match for you. And be truthful with yourself during this process. It will only put you on the right path. 

Is the gym close to my house

Close to my house?

What is the closest location to your house or office?

The first and most important consideration is location.Think about location, location, location when choosing a gym. It’s all about CONVENIENCE! A lot of people might consider going to another gym further out if it is cheaper. We have to balance out the cost of gas. However, if the gym is out of the way and not accessible to your house or your work, let’s face it—the chances of you going are slim to none. If it’s easier to go home after a hard day at work than to drive to the gym, where do you think you’ll end up? 

The more convenient it is for you, the more likely you are to go, resulting in more bang for your buck. The gym’s hours are directly related to its location. It won’t work for you if it doesn’t fit into your timetable.

When do you prefer to exercise?

Another thing to think about is Peak hours. If you don’t enjoy crowds and waiting for equipment, you  might want to contemplate coming in at off hours. Every gym has a cycle, and this usually revolves around early mornings and evenings being busy time. Peak hours vary, but most gyms are busiest between 6:00 and 8:00 a.m. and 5:30 and 7:00 p.m. Fitting gym time into your hectic schedule might be tough. Consider a gym’s working hours before purchasing a membership. Also consider a gym that offers a 24 hr availability. A gym with hours that match your preferences and schedule may motivate you to work out more frequently.

At the gym, there are few things more irritating than someone invading your personal space. If your schedule requires you to arrive at the same time as everyone else, inquire with the staff about the likelihood of you having to wait for machines or equipment. So double check the hours of operation for the gym you are interested in. 

Congratulations! You have decided what type of gym you would like to visit and entered through the gateway to a better you. So now what? 

are the staff at the gym friendly

Is the Staff friendly?

(small smirk on my face) The fun begins.

What do I expect when meeting the front desk staff?  (Sales Rep)

Once you walk into the gym, being greeted by a staff member or sales rep should always be warm and friendly. It is the first impression of the facility and will be a continual experience.  SO if that is a negative, it may leave a bad taste in your mouth. I have basically lived in gyms since I was 6 years old, so I am always attempting to size up the gym personnel as a whole.  Which I agree, can be a bit of a stretch, so don’t be afraid to ask general fitness questions.  Feel free to inquire about the credentials of the staff or, at the very least, if there is a go-to person. The gym’s atmosphere is determined by the employees.

BEFORE THE TOUR

If the front desk staff hasn’t turned you off to exploring the facility further, in comes the liability waiver. All facilities have a type of waiver. It is ensured that they are covered under their insurance if anything were to happen to you while under their roof. It also puts you on their mailing list. 

If you don’t want a tour, and can go straight to working out, ask if they have a day pass. Most gyms allow walk-ins, you might have to pay a fee around $5 and it goes up from there up. 

Now the gym is set up to provide everyone with the resources they need to achieve their fitness goals. Anyone is welcome to exercise at the gym, whether they are wanting to tone up or gain strength, although you may want to consult your physician beforehand. After my trip to the ER in April of 2021, I needed to get a grip on why my Blood pressure was 235/190. Which could have been fatal if I attempted a lifting routine. So always consult your physician. 

Some gym facilities may request you to reveal any medical issues before beginning your fitness journey. This allows the facilities staff to be aware of your health risks, plus as a bonus personal trainers are able to create a program that is tailored to your needs, later on that.

Here are some instances of what you could be requested to reveal:

  • Any existing heart problems
  • Diabetes and other chronic medical problems
  • Have you undergone any significant procedures in the previous 12 months?
  • Whether you’ve ever been told by a doctor that you shouldn’t exercise. (Yes, people neglect to divulge that information. Shame Shame.) 

Now, we have all heard “Don’t judge a book by it’s cover,”but in this case allow yourself to be swayed by the cover of a book (or the inside cover). A drive by won’t cut it because it’s difficult to notice all the bells and whistles of a gym from the outside. In this case, Aesthetics hold water. Experiencing the inside for yourself, especially during a time of day when you think you’ll be there, will give a better feel of the energy of the establishment.  What are your initial thoughts? What does your gut feeling tell you? Take notice of the layout, the number of people in the gym, the cleanliness, and so on. Remove everything from your list that you can’t live with or that you perceive as a problem. And don’t be afraid to ask your tour guide questions; after all, that’s what they’re there for.

How important are group classes to you

Group classess?

Is it important for you to participate in group exercise classes?

Are you a big fan of group fitness classes? As you are being shown the facility, make sure to ask the staff member if the gym provides group classes; bootcamp, step aerobics, pilates, Zumba. It’s crucial that the gym provides you with what you want (so you don’t waste money on a gym that can’t meet  your goals.)  In the event that they offer classes, look at the fitness class schedule.  Are the lessons at times that are convenient for you? Are they engaging, exciting, and specific to your goals? Classes are a great way to keep you motivated and reach your objectives faster than you could on your own. You become part of a community and that energy is intoxicating. If the majority of the classes offered do not peak your interest and you still want to attend classes, you might want to explore a different gym.  Don’t be afraid to ask gym personnel to show you their class schedules if you’re interested in taking exercise classes. 

You also need to take your fitness level into consideration, the gym’s size and sorts of classes if you’re just getting started. You might need more instruction, smaller classes, more 1-on-1 when getting started. It’s nothing to be embarrassed about. We all have a starting place. If you’re an experienced fitness goer, a larger class may be more enjoyable. However, it’s crucial to consider how much training you’ll need to stay fit and avoid injury.

Does the new gym have quality equipment

Quality equpiment?

What kind of equipment do you prefer to use?

The main area of the gym is usually the focal point. Ask yourself: Do you enjoy running on a treadmill? Do I want a lot of free weights? Do I need platforms and rubber weights? Do they have a turf area for functional training?   

If you love running, choose a gym with a large number of treadmills, or even other cross trainers, so you won’t have to wait long for them. If you’re a fan of free weights? Make sure you have plenty of iron to go around.  The workout you love is the one you will continue with.  Look for a gym that appears to have training equipment and programs that you would enjoy

One of the primary reasons people join a gym is for the equipment. It’s critical to understand what equipment you now require as well as what you might want to utilize in the future. Take note of what’s available, the overall condition, and the amount of more popular components like squat racks, machines, and treadmills while on your tour. 

Also take notice of the quality of the equipment. The gym’s equipment should be current and up to date. The equipment should be in good working order and free of corrosion. Any damage to the machinery might result in serious injury to you. Train at your own risk. 

How are the amenities and services at the new gym

How are the services and amenities?

What amenities and services does the gym offer?

Over the past 2 decades, I’ve had the pleasure of training clients in all types of gyms. And many were as different as a rainbow is to a rock. Some were big box gyms like LA Fitness or St. Jame’s Sports Complex. Others were bare bones, with nothing but the smell of rust and sweat to get you moving- Oh, how I love that. 

Most gyms will have the typical amenities; showers, lockers, and bathrooms. But if these aren’t going to do it for you, might want to look for a gym that can provide some more comforts. There are gyms that provide saunas, tanning, lap pools, and even rock climbing walls to name a few.  

If you are a parent, like myself, the gym must have a kid’s club so you can workout. Otherwise you’re trying to find a babysitter and that’s an added expense.   

Another amenity that is usually overlooked and underappreciated is Temperature control. This isn’t a deal breaker for me, however for the vast majority of the breathing population it is. It’s an essential element since we sweat and lose water rapidly during an intensive workout, leaving us thirsty and exhausted. If the climate inside the gym is humid or hot, you will become weary quickly, and if the temperature is chilly, you will find it difficult to warm up. As a result, I typically advise my clients to choose a gym that has some sort of air circulation and is somewhere in the 70 dgr range. The more the air temperature maintains a consistent temperature, the better it is for your workout. 

EXCLUSIVE ACCESS FOR GUESTS

The benefits of being a member of a gym are part of the allure of enrolling. However, the services provided by each gym differ. What exactly do we mean? Some clubs may give away “ FREE” stuff . Like guest passes, so you can finally persuade your closest friend or partner to join you at the gym. Some gyms may cater to your taste buds, by providing a free smoothie or breakfast (hello, bagels!) as a thank you for joining the group. Most gyms these days offer supportive groups via online portals and forums where you may connect with other members. These are great for inspiration and motivation while working out. Additionally, several clubs may provide unique services, such as massages, so be sure to inquire about any packages they may offer. 

[The Flipside]

It’s also crucial to understand what’s not included and what the trade-offs are. It’s great to have towels available, for example, but gyms that provide that service may be more expensive, i.e. COST. The word “cost” usually draws attention. When determining how to pick a gym, you should always try to get the most bang for your dollars. Always examine the services provided by the gym before evaluating the price. If you think something is included in the bundle, and they leave it out, you won’t get it once you sign the membership agreement without drawing more cost. 

Another subject that gets overlooked while deciding on a gym is parking. There isn’t anything more irritating than being psyched for an amazing workout and spending half the time driving around trying to find a parking space. If the gym doesn’t have ample parking, you might want to go to a gym that has enough parking. Would you enjoy walking three blocks to your vehicle after an intense leg workout? I wouldn’t.  

Would a personal trainer help me on my weightloss journey

Personal trainer?

Would you enjoy working with a Personal Trainer?

If group fitness courses intimidate you (especially those with titles like “burn”), hiring a personal trainer for a period of time might be a wonderful method to get you started when you’re not sure what to do. Before you join, look into the trainer prices and see whether you’re willing to spend that on top of your monthly dues. Check to see whether the gym provides new members with a free personal training session. Get your feet wet.

Having a certified trainer at the gym is sometimes overlooked when making a selection. Your trainer needs to be certified, in fact, be a qualified trainer. They should have all of the fitness expertise and all sorts of training programs necessary to help you achieve your fitness objectives. Make certain to inquire about your trainer’s certification status. In addition, your professional trainer will protect your safety and help you avoid injuries. 

A wide range of training possibilities

Everyone has various training requirements and preferences; some people prefer to work with a personal trainer one-on-one, while others flourish and perform better in a group setting. As a result, you should choose a gym that provides a range of workout options.

You could like 1:1 training right now, but later discover that a pair training session or a small group class is more your style.

Also, look at the various personal training programs. Fitness professionals have a wide range of specializations and areas of competence. While many instructors are familiar with basic weight training, there are few that are able to incorporate a broader spectrum of training. You need to ask yourself, “What do I need to focus on currently?”  Depending on the gym they may have Specialized Trainer on staff. If they don’t, you could venture out and look for a specialist in the specific area you’re wanting to pursue.

(Related: How to Find the Right Personal Trainer. ) 

 

can I workout with a friend at the new gym

can I bring a friend?

Do you want to go to the gym with a friend?

While working out with a personal trainer is a fantastic method to stay responsible, doing out with friends may also help you stay on track (and it’s also less expensive). Try joining a gym where your friend is already a member, or sign up for a gym membership together! If that isn’t a possibility, think about the gym’s sense of community. Unless you’re searching for a gym that caters to a certain demographic, assessing the members of a gym is tough from the start of a tour. You may spend many hours a week at the gym, and whatever the case may be, you want to make sure you’re in a friendly, comfortable, and encouraging atmosphere that will make you want to return again and again.

The environment in various gyms varies. Some are larger, with individuals who don’t usually attend the same sessions, while others have a tight-knit community where you’ll see the same people at the same times. Are you searching for a group environment to workout in where you could meet a buddy or two, or are you simply looking for a group setting to workout in where you might meet a friend or two?

Are you going to the gym to get ready?

Most may think this is a trivial question, however over the years many of my female clients addressed this in length. Consider how important the locker room is to you. Consider what characteristics are crucial whether you intend on working out in the morning and going directly to the office, or if you plan on working out over your lunch hour. Are you going to the gym to get a pump, and then head out straight to the bar? Is there a mirror space? What about hair dryers? Showers that are pleasant? It’s completely personal (and I, for one, can’t live without a shower). And I’m sure others appreciate my cleanliness.

What is my budget for joing a new gym

What is in my budget?

What is your financial plan?

Once you’ve gone through the entire tour, you asked the important questions. It’s time to figure out what your budget is? It’s a seriously crucial component to making that decision to join. Gym membership rates vary considerably based on where you live, but you can get an idea of how much money you’ll spend in your region by visiting several gyms. Consider whether you’ll have to pay a charge to become a member. There may also be some nice offers going on that you aren’t aware of, so ask a membership adviser about any that are currently available (or see if there are any special discounts for students, veterans, or just budget-savvy people like yourself).

How do you feel about contracts?  Are they a deal breaker?

Over the decades the terminology of “Contract” has changed. Many gyms have switched to using “Agreement.” It definitely comes across softer and less permanent. But you still have to see the value for what you are agreeing to, not the sales rep. If you’re not convinced about the whole “gym thing,” don’t join up for one that forces you to sign a year-long contract. Month-to-month subscriptions are usually a little more expensive, but they allow you more flexibility if you decide it’s not right for you. 

Is it possible to acquire a free trial membership?

If you’re sitting on the fence, and would like to get a better feel for the gym environment, ask for a free trial. Make sure you can test out a gym before committing to it. “It’s crucial to figure out what gym or class is best for you. If you’re deciding between a few gyms, schedule small trial periods at each one before committing to one—It will feel like speed gym dating, but that could be fun.

 Also, whether the trial period is for a day, a few days, or a week, make sure to take full use of it. So check out the equipment, plan out when you believe you’ll be there, and take a couple of classes. Then, at the end of your trial time, ask yourself, “How was my workout?” Did I enjoy the trainer? Did I enjoy the gym’s atmosphere? (You should say yes, yes, and yes!)

What’s the bottom line?

Keep in mind that not all gyms are made equal. The cost of going to the gym varies a lot. Consider the value you’re receiving and the price you’re paying. Is the staff concerned about building a community, maintaining a clean and safe environment, and providing a diverse range of alternatives and amenities? 

Once you’ve found a gym that suits your budget, double-check a few aspects. Are there any extra expenses, such as an annual equipment maintenance charge or cancellation fees, in addition to membership fees? Is it covered if you opt to attend one or two classes? You’ll want to be sure there aren’t any surprises here. Paying additional money out of the blue might leave you with a sour taste in your mouth and a hole in your pocket.

BOTTOM LINE

What’s the bottom line? When looking for a gym, the most crucial thing is that you feel at ease – and eager to work out. It’s a huge decision, however when it comes to your health you’ll end up paying for it on the front end, or the back. After seeing my father go down hill, and then I eventually wound up in the ER, I chose the front-end and improved my quality of life. I need to be there for my son, and enjoy our quality time together. So whatever you choose to do, please speak with your doctor. And take the first step to a better you!

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EXERCISE 101: The Basics

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exercise basics, get started

The decision to begin exercising — or to become more serious about it — is a big one. It may improve your life in a variety of ways, including making you feel healthier, look better, and feel AMAZING. It’s an excellent method to expend excess energy or irritation after a hard day at the office. Exercise is time well spent, even if you have a hectic schedule.

It’s a great idea to remind yourself of all the wonderful things that exercise can do for you, both physically and psychologically, on a regular basis. It not only motivates you to remember why it’s so essential, but it also helps you maintain the dedication you need to get up and exercise your body every day.

The great thing about exercising is that it doesn’t take much to get the rewards. Even a few minutes a day may make a difference in your health and happiness. Here are a few things that exercise can assist you with:

  • Weight reduction and maintaining a healthy weight 
  • Lowering blood pressure, cholesterol,  and blood sugar levels 
  • increasing energy
  • reducing stress
  • boosting mood 
  • Preserving Bone mass
  • Improving the quality of your sleep
  • Increasing your strength, endurance, and flexibility to improve your quality of life.
  • Promoting a healthy aging process.

There are many various forms of exercise, as you are undoubtedly aware. Here is some information to assist you in getting off to a good start.

Consider that for a moment. Exercise is the one thing you can do on a daily basis that will make you feel wonderful. You’ll enhance your health and accomplish something beneficial for your body and mind even if it’s only a 5-minute stroll.

F.I.T.T., exercise principles, frequency, intensity, type of exercise types,

Exercise Principles & Philophies

When it comes to exercise, there are several schools of thought. Here are some of the main concepts that underpin various training regimens. 

F.I.T.T. 

Everyone from Personal Trainers to Strength Coaches must learn the FITT Principle. It’s the foundation of any training protocol that is or will be created.

What Is FITT and How Does It Work?

The FITT Principle is a set of guidelines for determining whether or not to implement certain exercises for the desired effect.  Understanding them may help you set up and manage different aspects of your workout.

To recall the workout factors you may modify to prevent plateaus and keep your body challenged, use the FITT acronym:

  • Frequency (How often you should workout)
  • Intensity ( How hard/difficult you should train)
  • Time (How much time you spend exercising)
  • Type (The type of exercising you are performing)

Your body will improve (also known as the Training Effect)4 when you exercise at a suitable intensity, time, and frequency, and you’ll see improvements in your weight, body fat percentage, cardio endurance, and strength. It’s time to alter one or more of your FITT levels after your body has adjusted to them

An example of applyig this principle would be, if you’ve been walking for 20 minutes three times a week and haven’t seen any progress, you may modify your routine in one or more of the following ways:

  • Add one additional day of walking to your routine.
  • Add brief bursts of running, speed walking, or hill training to increase the intensity.
  • Time: Increase your training time by 10 to 15 minutes.
  • Type: Try something new, like cycling, swimming, or aerobics.

Changing any of these factors every four to six weeks can assist you in maintaining the training impact.

The Principle of OVERLOAD 

The overload principle argues that in order to continue producing benefits, an activity must grow more difficult throughout the duration of a training program. This is accomplished in the context of strength training by adding weight to the bar. A program that employs the overload principle could suggest squatting a given weight for five sets for one week, then squatting a slightly larger load for five sets the following week, and gradually increasing the weights each subsequent week. This is potentially useful programming, however the same effect may be achieved by changing the volume accumulation rather than just the weight.

Following the progressive overload concept can help you develop your muscular strength, size, and endurance. It must be understood that in order to get bigger and stronger, you must force your muscles to work more than they are accustomed to.

Specificity

This idea is exactly what it says on the tin. It implies that your exercises should be tailored to your objectives. You should concentrate on speed exercises if you want to enhance your racing times. If your primary objective is just to improve your health, fitness, and weight reduction, you should concentrate on complete body strength, cardio, and a well-balanced diet. Make sure your training is tailored to your objectives.

HITT training, ropes, weightloss, sweating, interval training

Types of Workout

The FITT Principle might provide you with a wide picture of exercise, but there are three key components to getting that strong, fit physique. Cardio, strength training, and flexibility training are examples of these. With all of these components, you can create a well-balanced workout routine that will help you increase strength and endurance while also improving flexibility, balance, and stability. 6 Knowing the rules for each component can aid you in creating the ideal workout routine.

Cardio

Cardio (also known as aerobic exercise) is a type of exercise that gets your heart beating, increases your endurance, and helps you lose weight or maintain a healthy weight. Cardio exercises are any continuous rhythmic action, such as walking, jogging, aerobics, cycling, swimming, or dancing. Cardio exercises improve the heart and lungs, enhance stamina, and burn calories, all of which aid weight loss.  While you should always use a cardio program that is appropriate for your fitness level, there are some basic suggestions for cardio programs depending on your objectives. 

Exercising multiple times a week can help you get the most out of your time. Continue to exercise, even if you have to split it up into small periods. It has been shown that even ten-minute sessions can enhance health.

You could participate in 30 minutes of moderate intensity exercise five days a week OR 20 minutes of intense cardio activity three days a week to receive overall health advantages. Physical exercise of 60 to 90 minutes per day is advised for weight reduction.

Working at a moderate intensity implies you’re working but can still chat, which corresponds to a Level 5 on the perceived effort scale. Keep in mind that you may do your workouts at different times of the day and still receive the same benefits.  

Another variation to Cardio is Interval training is an aerobic workout that has recently gained a lot of popularity. Burning more calories in less time while boosting your aerobic capacity are two of the advantages.  Essentially, you alternate between strenuous training parts and slower, more relaxing exercise phases. Interval training may be an excellent choice to explore with standard cardio methods, depending on your fitness needs.

Get on your bike or put on your running shoes to get started. Before you begin, remember to warm up for a few minutes. Begin at a pace that is both challenging and manageable. Make the best decision you can. Don’t be disheartened if all you can do is walk; walking is an excellent cardio workout. Set simple objectives for yourself so you can see your progress and avoid being overwhelmed. You will be extremely happy with the outcomes when you look back in time.

REMEMBER: A Healthy individual should aim for 150 minutes of moderate aerobic activity or 75 minutes of intense aerobic activity each week in their workout routines.

Pushups, rows, dumbells, renegade rows

Strengthening Exercises

Strength training is another popular kind of exercise. Strength exercise boosts your metabolism, aids weight loss, and maintains healthy bones in addition to creating stronger muscles. Strength training does not have to take up a lot of time. Although some individuals spend hours at the gym every day, most people only need 2 to 3 hour-long sessions each week.

Strength training is different from cardio in that it works the body in a different way, yet it is just as vital for overall health and weight reduction. Lifting weights (dumbbells, barbells, resistance bands, machines, etc.) to develop muscles, bones, and connective tissue is known as strength training.

What are the Benefits to Strength Training? 
  • Strength exercise increases lean muscle tissue
  • increases metabolism
  • helps you lose body fat

Many people connect strength training with the gym, but there are a variety of methods you can perform at home. However with having access to the internet, you can buy many types of equipment, such as free weights, small machines, exercise bands, or kettle bells. There are even some exercises that require little to no equipment, like Pilates or bodyweight exercises. While many gyms offer classes for these types of exercises, you can easily purchases videos and follow along at home. The internet is a great resource as well. If you choose not go that route, the next best method is Bodyweight Training. 

Bodyweight Training uses exercises like squats, pushups, and planks to supply your body with te necessary resistance to become stronger. It is a fantastic place to start if you’re new to resistance exercise and don’t want to use weights. 

The following are some general strength-training guidelines:

  • Select eight to twelve workouts that target the major muscle groups (lower body, chest, back, shoulders, biceps, triceps, and abs).
  • Perform one set of eight to sixteen reps of each exercise until exhaustion for beginners. Two to three sets are possible for more skilled exercisers.
  • Train each muscle group two to three times a week on non-consecutive days.
  • Work each exercise over its whole range of motion while maintaining proper form

To get started, get to know the equipment you will be using. Read the equipment’s instructions, ask a gym employee, or follow along with a video. Remember, you can learn a lot from the people around you and most will be more than happy to share their knowledge.

flexibility, range of motion, yoga, stretching, static stretching

FLEXIBILITY

Now while so many focus on strength and being aesthetically pleasing, many overlook stretching and improving their flexibility.  While being frequently the most underappreciated exercise, stretching is critical for maintaining our agility as we age.

It is important for many reasons. Stretching improves and maintains your range of motion; this is important because strength and aerobic training cause your muscles to tighten up. While it is no longer recommended to stretch before a workout, stretching after a workout will help maintain flexibility. Stretching will keep you flexible and agile as you age. As a bonus, it also boosts circulation and can promote better posture and relieve stress. 

It’s also soothing and enjoyable, unlike the rigors of cardio and weight training. Stretching may be done at any time during the day, but it’s especially vital after a workout if you have any persistently tight regions. Stretching instructions are as follows:

Static stretches should be performed with a focus on tight regions like the hamstrings and lower back.

  • Hold each stretch for 15 to 30 seconds before repeating two to four times.
  • Stretch at least two to three times per week. Every day would be even wonderful.
  • Stretch as much as you can within your range of motion. Stretching isn’t going to damage you.
  • When your muscles are heated, stretch them (after your warm-up or, even better, after your workout).
  • When stretching, do not bounce or extend a stretch so far that it hurts. Stay still and keep breathing freely as you hold the stretch.

Yoga practices are a fantastic method to stretch your body while also increasing your endurance and promoting relaxation and stress reduction. Pilates also develops core strength and stability, as well as flexibility. Both of these exercises are excellent complements to a typical cardio and strength training program.

You can learn more about how to stretch from websites or fitness books. Most gyms also have posters demonstrating different types of stretches. Or better yet, you could ask someone who knows.

REMEMBER: The best way to get started stretching is simple: do it after your workout. The extra time you take to stretch after exercising will be a great benefit to you. It will give your body a chance to cool down and will help you relax. Remembering to do it will pay off, as you will maintain better flexibility, movement, and balance.

rest, relaxation, sleep, recoup

Nutrition and Rest

With all this being said, one thing is important for us to remember. We need to take a holistic approach to our health. There is no cure-all in living a healthy life, but there are several healthy practices that are connected and affect each other. Beginning an exercise regimen is a big step, but there are other pieces to the puzzle. While we often focus on getting in as much exercise as possible, rest and recovery are also essential for reaching your fitness and weightloss  goals. While you can often do cardio every day (though you may want to rest after very intense workouts), you should have at least a day of rest between strength training workouts. Make sure you don’t work the same muscles two days in a row to give your body the time it needs to rest and recover.

Diet is very important. Besides being a major part of weight loss process, the nutrition you receive from a balanced diet will give you the energy and strength you need for a successful workout. A proper diet will also help you feel and perform your best, every day.

Rest is another issue that is often overlooked. It sounds simple, but some of us get so focused on exercising that we forget to let our bodies recover. We need to remember to schedule a day or two for rest in our exercise schedules. It gives your body a chance to repair itself and build muscle.

LET’S PUT IT ALL TOGETHER

EXAMPLE OF WORKOUT WEEK1

There are plenty of other ways to go about it as well. The important thing is to set up a complete, well-rounded program that you can make work for your life and fitness goals.

motivation, promise yourself, weightloss goals, reach your goal, get ready, only time

MOTIVATION

One of the most difficult areas I find that beginners deal with is Motivation. While it’s important to know basic exercise guidelines and principles, the most important step in starting an exercise routine is exploring the idea of motivation. Without that, all the advice in the world won’t do you any good.

It’s important to remember that motivation doesn’t just happen. It’s something you make happen each and every day. If you have multiple reasons to exercise, you’ll always have something to get you moving, even when motivation is hard to come by. The hardest part of exercise is getting started. If you can get that far, you’ve won half the battle. Some ideas:

  • Consider how much energy you’ll have to get more things done.
  • Imagine how relaxed you’ll feel after a workout.
  • Promise yourself a reward for completing your workout.
  • Remind yourself how good you’ll feel by following through.
  • Remind yourself of your weight-loss goals.
  • Remind yourself that this workout is necessary to reach your goal
  • Think of a future event to get ready for (a wedding, a vacation, etc.).
  • Think of all the diseases and illnesses your workout could protect you from.
  • Think of your exercise time as the only time you may get to yourself all day.

THE TAKE AWAY!

Find something you can do and do it. Over time, try to add different exercises to your regimen. Work all parts of your body through a combination of different exercises. If you can get a good mix of aerobic exercise, strength training, and stretching you will be well on your way to improving your health and feeling better about yourself.

Think about this: it’s been shown that for every minute you exercise, you gain two minutes of longevity. So get started today, you don’t have to dive off the deep end, but start at a level you can handle. That way, you’ll avoid burning out after a few weeks. It’s also good to remember that household chores, yard work, home repairs, cleaning, or playing with children count as exercise too. Remember, starting anything new is difficult at first, but it will get easier, and your improvements will continue to motivate you.

GET STARTED TODAY!

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