I remember the first time I went to the gym. I was terrified. I had no idea what to do. I was also convinced everyone was watching me and thinking what a novice idiot I was. The reality is though… no one is watching and no one cares. Everyone is too focused on their own fitness journey. But these below handy hints may help for anyone who is new to the gym environment, which let’s face it, can be a bit intimidating.
The start of a new year is the perfect time to start going to a new gym. Perhaps it’s the first time you’ve worked out in a long time. Perhaps you’re just looking for somewhere new to workout. Whatever your reason for going to a new gym, it can help to have some survival tips.
Tips for going to the gym for the first time can make your experience much more enjoyable. So, take a look at everything you need to know.
Bring a Towel
Some gyms offer a towel service but most don’t in an effort to be as cleanly as possible. When you begin to workout, you’ll quickly realize that you’re starting to sweat. Even if you keep your first workout light, you’ll still sweat.
Keep a hand towel with you during your workout to wipe your brow or sweat could get into your eyes and impair your vision. If you want to take a shower before leaving the gym, be sure to take a body towel with you too.
Prepare Your Body
If you’re just getting into working out again, your body will need as much prep work as you can manage. It’s a good idea to get some protein and carbohydrates in you before heading to the gym. This will help you to keep your stamina up while working out.
Protein shakes will also help you to avoid muscle aches the days following. You’re likely to experience some aching but you can decrease the severity. Similarly, use SARMs for lean muscle development if that’s your goal.
Limit Cardio Time
Depending on the time you head to the gym, you could find that it’s busy. Many people visit before and after work on weekdays and anytime at the weekend. If the gym is busy, you may need to limit your cardio time.
People will often want to use cardio machines so you should keep your cardio workout to no longer than 25 minutes. Move on to weights or other machines and finish with a quick cardio burst at the end.
Forget Your Phone
You may not want to completely forget your phone but it can help to leave it in a locker. Hearing someone’s phone ring or someone answering the phone in the gym can be a real buzz kill. There’s an unspoken rule that phones should never be answered in the gym.
Avoid using your phone to listen to music if you can. However, if you do use your phone for music, send any calls to voicemail.
Germs and bacteria can be spread quickly in a gym environment so it’s important everyone looks out for one another. When you’re finished using a machine, wipe it down before someone else uses it. When you get into the habit of doing this, you can avoid picking up common ailments like the cold.
If you’ve found this article helpful, take a look at the others.
I have a great post today about yoga. Yoga is something I’ve always been meaning to do more of. I do do some stretching but nothing really “proper” I guess. There are so many benefits so I really should make more time.
There are many reasons why people choose to do yoga. Some people do it for exercise, some for relaxation, and others to increase flexibility. But whatever your reason may be, there are countless benefits to doing yoga regularly.
Yoga Can Help To Improve Your Flexibility
One of the most common reasons people start doing yoga is to improve their flexibility. And it’s no wonder why! After just a few classes, you will notice a difference in your range of motion and how much easier it is to do everyday tasks.
Yoga helps to lengthen and stretch your muscles, which can prevent pain and injuries in the future. It also helps with circulation and can even improve your posture. Regular yoga classes can do wonders for your back and neck pain if you sit at a desk all day or spend hours hunched over your phone.
Yoga Can Help To Reduce Stress And Anxiety
Yoga is an effective way to reduce stress and anxiety. In one study, it was found that yoga can help to reduce the symptoms of anxiety disorders. In another study, it was found that yoga can help to reduce the levels of cortisol, a stress hormone.
There are several different ways in which yoga can help to reduce stress and anxiety. One way is by helping to improve the functioning of the nervous system. Yoga helps to stimulate the parasympathetic nervous system, which is responsible for rest and digestion functions. This can help to decrease the levels of cortisol in the body.
Another way in which yoga can help to reduce stress and anxiety is by helping to improve sleep quality. Poor sleep quality is a significant contributor to stress and anxiety. Yoga can help to enhance the quality of sleep by helping to regulate the sleep-wake cycle.
Yoga can also help to improve mental well-being. In one study, it was found that yoga can help to reduce depression. In another study, it was found that yoga can help to improve mood and reduce stress.
Yoga Can Help To Improve Your Strength And Endurance
Yoga is not just for people who are looking to improve their flexibility. It is also a great way to build strength and endurance. If you are looking to improve your strength and endurance, then yoga is an excellent option for you. There are a variety of different yoga poses that can help you to improve your strength and endurance and you can learn more by looking at the yoga certifications available.
Some of the best yoga poses for improving your strength and endurance include:
– Downward Dog
– Warrior I
– Warrior II
– Triangle Pose
– Camel Pose
– Half Moon Pose
All of these yoga poses are designed to help you build muscle and improve your stamina. If you commit to doing a few of these poses regularly, you will see a significant improvement in your overall strength and endurance levels. Not only will this make it easier for you to complete your everyday tasks, but it can also help reduce your risk of injury.
There are many benefits to doing yoga regularly. If you are looking to improve your overall health, then yoga is an excellent option for you. Not only will it help to improve your flexibility, but it can also help to reduce stress and anxiety, improve your strength and endurance, and improve your mental well-being.
I actually cannot believe I have an eight-month-old. And that eight months ago I gave birth. Time has flown so quickly.
What I also can’t believe, and I want to stress that I know I’m very lucky and I’m so grateful, is that my return to running and fitness in general has been so smooth and, dare I say, easy. I use the word “easy” here in terms of experiencing no issues, rather than effort level. There was a lot of effort in getting back to it, as with any comeback.
I took it slow though. I didn’t return to any fitness beyond pelvic floor exercises until six weeks and I didn’t return to running until 12 weeks, after I’d seen a women’s physio for a Mummy MOT. The Mummy MOT was fantastic. She tested my pelvic floor (yes this did involve her examining me while I did the exercises – so it was rather, er, intimate) and doing different body movements. From there she gave me homework of what to improve upon. I cannot recommend having a Mummy MOT enough, runner or not. It’s so beneficial. She taught me how to really tune in to my body and ensured I was doing all the exercises correctly.
I won’t lie, my pelvic floor was definitely weakened from being pregnant and giving birth but doing the exercises literally three times a day massively helped. I felt weak during my first few runs. And when I say I felt “weak” it was like towards the end of the runs I’d feel like I’d need to have a wee, or that I could lose control potentially (thankfully this never actually happened). But like with any training plan, I got stronger and stronger until now I feel back to normal.
I took my comeback slowly. Building the miles gradually. I didn’t attempt any sort of speedier runs at all in the beginning, because that really tested things and it wasn’t a particularly pleasant feeling. However as I got fitter I naturally got faster and my body got stronger and stronger. Now I can comfortably sprint, jump and skip without any risk.
My advice to anyone would be DO THE EXERCISES. I had a reminder three times a day on my phone and basically did the pelvic floor exercises when I was feeding Isaac as I was sat down without much else to do. They take like 5 minutes in total. And don’t push yourself too much too quickly with coming back to “proper” exercises. Take your time. There’s no rush.
My running is back to how it was pre-pregnancy. And if anything, I feel stronger and fitter. I’ve run two marathons since Isaac was born and while I don’t necessarily recommend this as a comeback strategy, for me it’s exactly what I wanted. I love marathons and getting back into marathon training, something I truly enjoy, was exactly the right motivation and drive I needed. I had a focus, I had a rough plan and I had an end goal to reach.
Now I’m regularly running long runs every week, knocking out some faster parkrun times, hitting strength PB’s with my personal training and just feeling good. I could do with some more sleep (as every parent agrees I’m sure) but honestly I’m really enjoying where my fitness is currently. I mean, of course, this is when I’ll get injured but… fingers crossed!!
This isn’t a post to brag about how great I am, but it’s a reminder that pregnancy and having a baby doesn’t mean the end to the things you love. It just takes patience, perseverance, the right advice from educated specialists, and a lot of privilege of course. My situation is that I have a lot of support and patience from loved ones (especially Kyle) who understand my love for running and help me reach my goals. I mean, they adore Isaac so it isn’t too much of a hassle for them 😉
Anyway I was recently sent some incredible kit from adidas as part of their Blogger Community and let me tell you, having some awesome workout gear to wear is another thing that massively motivates me to exercise. There’s nothing better than exercising while feeling confident in clothes that are both flattering and comfortable. adidas for me is one of my absolute favourite brands and they always deliver the quality.
I received a mix of gym clothes and running clothes. For running, I was glad to have tank tops as well as a light weight long sleeve top (the Parley Adizero Long Sleeved Running Tee) – perfect for this transitional period of winter temperatures to spring-like mornings.
It’s slim fitting and really airy so keeps you feeling cool as the run goes on. I also love that it’s made with yarn containing plastic waste (40% in total). What with climate change and excessive plastic consumption, I love brands that are putting in an effort to be more environmentally friendly and sustainable.
To pair with this, I have the Fast Running Shorts which I adore. They’re also made with recycled content so that’s another tick for me. And they have a pocket! Perfect for your parkrun barcode, keys or a gel. They’re quite short but they have inner briefs and they’re really comfortable and don’t ride up – an absolute essential for shorts.
And obviously as a legging loving, I’m so pleased with the lovely green pair of Optime Training 7/8 legggings. They’re super flattering and squat proof (a must!). And again, made from recycled materials. I really like these leggings as they’re high-waisted and give such a nice silhouette.
To pair with the leggings the Badge of Sport Tank Top is perfect for gym and home workout sessions. But I know I’ll also be wearing this when it gets warmer for running. It’s really light-weight and moisture wicking so you know it won’t get heavy or uncomfortable when you start working hard.
I really love the pieces I got and can’t wait for the weather to get warmer to wear the sleeveless tops outside – get that tan going again! Especially the tank top (Parley Adizero Run Tank) version of the Parley Adizero Long Sleeved Running Tee. And I have to say I really love that adidas is doing more recycled materials range. The quality isn’t compromised, which really shows that companies can be making more headway in this direction.
**Full disclaimer: I was sent the adidas products for free in exchange for a blog post. All opinions are my own honest ones.**
As you know I’m a huge fan of working out and found that over the years I’ve really found a love for the gym and strength training (rather than it being an utter chore) . Though now that’s it’s changed a bit with COVID and I’m fully embracing and loving home workouts – something I never thought I’d ever be into. But whether it’s home workouts or the gym you’re into it or wanting to get started on, I thought this post might be helpful for anyone needing some good tips for working out, enjoy!
If you are new to working out, hitting the gym can seem a little daunting. Seeing all the equipment can feel overwhelming, and you may be wondering how even to get started and if you can remember anything from your induction. Well, the good news is that the fact that you are ready to get started and work on your fitness means you have conquered half the battle. Deciding to start working out can have so many benefits throughout your life, even outside the gym. So, if you are ready to get started, here are some of the ways you can get more from your workouts and begin to see the benefits of your hard work sooner:
Know What You Want to Achieve
Everyone has different goals for their fitness. Knowing what you want to achieve from your workouts will make it much easier for you to measure your results and keep your motivation levels high.
For some people, the reason they workout is purely aesthetic; they want to achieve their perfect body image and create a muscular, toned physique by focusing on bulking up certain areas of the body. For other people, the desire to be at an optimum level of fitness and make their bodies as strong as possible drives them. Whether you work out to make your body look a certain way, make it stronger, or improve your mental well-being, knowing why you want to do it will help you see the results and stay on track.
Nourish Your Body
Trying to work out when you have been feasting on junk food all day will make you feel pretty yucky. No matter how much you work out, it cannot completely counteract an unhealthy diet. But, nourishing your body with the correct fuel is sure to make you feel great and to see more benefits from your workout. Eating the correct amount of protein and following a balanced diet will help you to feel at your best while working out and afterwards. Don’t forget that staying hydrated is super important too, so ensure that you replace the fluids you lose.
Supplementing your diet can also help make your workouts easier and your results better by providing the body with the correct fuel it needs to perform at its best. Many people find that creatine powder is beneficial for their workouts as it helps the muscles to produce energy while you are training.
Some days, you may look out of the window, see that it is raining, and decide to stay in bed rather than visit the gym. Everyone has days where their motivation starts to fade, but finding ways to keep yourself as motivated as possible will ensure that you don’t give up on your fitness goals. To stay motivated, it is helpful to find a workout routine that fits easily around your schedule. Having set days when you work out should help keep your motivation levels high and make it easier to visit the gym.
Only a few days left before Christmas – so exciting!
I have a post for you today about keeping fit without having to use the gym. While I do love using the gym, it’s not essential. You can do so much at home or out and about as part of your normal day. Hope you enjoy the article…
When you are busy and on the go all the time, keeping fit isn’t always the easiest thing to do. It can feel as though everything is taking over, and you are letting your health and fitness get left behind, but this doesn’t have to be the case. A lot of people think that the secret to this is getting to the gym, but we are here to tell you that this doesn’t have to happen and you can stay fit from the comfort of your own home. Keep reading this article to find out how.
Watch What You’re Eating
The first thing that you have got to do if you want to keep fit is watch what you are eating. This is going to make up a huge portion of your health overall. Have you ever heard of the expression ‘you are what you eat’? While this may not literally be true, it will have a big impact on the way that you feel. For example, if you are constantly eating takeout, greasy food and processed fats, your body is going to show this in the form of oily skin, spot breakouts, and so much more. If you make the simple swaps and start adding fruit as well as vegetables to your meals, you are going to notice a big difference.
Try and make sure that a third of your meal is fruit or veg, and you will see a huge improvement. It’s not all about being active and moving around, though that is important! Take care of yourself by watching your diet, and you will achieve things that you didn’t think were possible.
Take Up Yoga
The next thing that we are going to suggest is that you take up yoga. Yoga is excellent for your fitness as it allows you to do things that you never thought possible with your body. Not only this though, but yoga is also excellent for your mind and will make you feel incredible when you are doing it. All you need to do is make sure that you get the right equipment such as yoga bolsters, to make it easier for you, and you are ready to go.
If you do this a couple of times per week, you will be getting the exercise that you need without going to the gym, and you will find yourself feeling a lot better than you have been in ages. Yoga is amazing for keeping to your fitness goals, try it and see for yourself.
Walk A Little More
Or, you could try walking a little more. This could be walking with music in your ears just for fun, or walking somewhere that you would usually drive if it is within a reasonable distance of course. Walking is great for keeping you fit and healthy, and doesn’t require you to do anything intense, which is always a bonus if this type of exercise is not for you!
We hope that you have found this article helpful, and now see how keeping fit doesn’t have to include the gym. Good luck, we hope you see the results that you are looking for.
Do you go to the gym?
Do you try and watch what you eat during Christmas? While I do like to keep somewhat healthy, I’m a big believer in enjoying this time of year. Don’t go mad and eat 17 mince pies every day, but equally don’t restrict yourself to the point of missing out and not enjoying the happy times.
Do you exercise over Christmas? I generally stay with my usual routine around Christmas as I enjoy it, and on Christmas Day I try and go to the Christmas parkrun as it’s just so festive and fun.