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 was thinking of doing a Rants and Raves post but actually I couldn’t really find much to rant about. What a problem eh!
I am in such a happy place right now. My life seems to be floating along so nicely! I know this is mostly due to changing jobs and changing up my routine but it really has made me a much happier person.
Rave: Speaking of routines, so as you probably know along with running, I love going to the gym as well. I enjoy the different type of workouts I can get; focusing on strength training and making myself stronger. After moving into my parent’s house I realised I needed to change my gym as it was now too far away to make logical sense.
I did a bit of hunting. I briefly, VERY briefly, considered joining a ridiculous expensive gym right next to work…and then found a far cheaper and 24/7 gym on the way to work. This was perfect because a) I don’t want to spend a fortune on some fancy shmancy gym which probably will have a ratio of 10:1 cardio to weights ratio and b) I like to go SUPER early. I’m not an evening gym person and I like starting the day with a workout. Plus going early means beating any crowds.So the gym I found (called 24/7 Fitness) is SO good. It has several different rooms, which I quite like. A room that’s like a Crossfit room with hanging ropes, TRX’s, a rower and a climbing frame type thing and lots of mat areas with free weights and dumbbells. It has another room focused on chest presses and chest isolation machines. Another one focused on leg weights with squat racks etc. and then a room with just free weights and benches. It also has a “women’s only” area… lots of machines, all pink (*sighs*) – at least it’s not just full of cardio machines, eh! And a few other rooms with more machines and then cardio equipment. It is a bit shabby but I’m not there to admire the paintwork so it suits me fine.I drive there after walking Alfie, do my thing and then shower and get ready there. Other than making me get super organised the night before with packing what I need to take with me (so far no forgotten bra yet) but it’s saved me so much time sitting in traffic as I’m past all the busy stuff before the gym and then it’s a quick 10 mins from the gym the rest of the way. What a win!
Rave: Finding the most comfy and well-fitting jeans! As a runner my legs tend to have problems with fitting into jeans (hey there strong thighs). It’s mainly just the ratio of my body I guess. I’m sure non-runners feel this exact pain as well because, let’s be honest, we all have different shapes, lumps and bumps.I don’t regularly shop in Top Shop as it’s a bit…young?… for me. It’s like when you scroll too far on the Forever21 website and you go, “really, who actually wears this?”. But Top Shop have consistently done be well when it comes to jeans. I like that they do a waist measurement and a leg measurement. I popped quickly in there one day after work (SO MUCH MORE TIME IN LIFE!) and saw a pair that looked nice along with a lovely jumper and didn’t bother trying them on as I was heading to Nando’s with a friend. I could return them at the weekend if they didn’t fit so it wasn’t an issue.
BUT MY GOD. They fit like a glove, AND are super comfy. I love them.
Rave: Muffin market research… it was such a stroke of luck that this happened on the Wednesday. Any other day and I probably wouldn’t have seen it. But on a Wednesday I go downstairs to the Starbucks and was thus able to spot the market research table that had been set up…Muffins! Muffins galore! They had a load of different samples for people to try of either lemon, chocolate or blueberry muffins. You had to give your preference of muffin in terms of texture, taste and appearance. I mean, it was a tough job but I stepped up to the bar. I probably ate about four muffins in total. I was surprised at how much I quite enjoyed the chocolate muffins. Normally I’m not a big fan (well, actually I’m normally not a big muffin fan in general but they were free…). Some of the chocolate muffins had this delicious chocolaty oozy middle which worked against the dryness issue that muffins often face. Delicious!
Rave: New trainers. To put my work discount to good use I bought a pair of these ASICS Gel-Exalt. I get on well with ASICS and they’re a great colour.It’s funny because as I was packing before I moved back to my parents I actually found a pair of Adidas Boosts (Supernovas I believe) that have barely been worn so despite buying a brand new pair of trainers I actually don’t need them just yet. Always handy to have a few pairs to rotate with too!
Biggest rave of all: If you follow me on any form of social media (Instagram, Twitter, Strava or Facebook) then you’ll probably already know that the Bournemouth Marathon went very well for me. I’ll be (hopefully) getting my recap post up this week. I’m SO glad it went well and I can now look back at Bournemouth fondly and wear the marathon t-shirt with pride.What do you look for in a gym?
Have you ever taken part in any market research before?
I’m in a super positive and happy place right now. I’ve started 2017 just feeling good and ready to take on the year. I came into work on Tuesday feeling in a good mood, much to the delight of my colleagues 😉
Though I don’t tend to make big grand New Year’s resolutions (last year’s resolution was to be more punctual. That lasted a week) I have made a couple of notes to myself on things I’d like to improve on. One being more conscious of my spending – so only one takeaway a month rather than three or four… Another is being more confident and ready to take on new challenges at work.
I’ve recently bee promoted, to start the new role in March, and it gave me all the anxieties before Christmas wondering if I could actually do it, whether I’d fail, whether they’d demote me once they found out I couldn’t do it…But instead I’ve switched it round and thought, “OK let’s do this”. If people have confidence in me, then who am I to argue with that? I just need to stay focused, work hard and not be afraid to ask for help.
In terms of running and goals in the fitness area? I actually haven’t a clue. I’ve become a lot more relaxed about running in general and I no longer feel the desperate urgency to fulfil my Marathon Major goals as soon as possible. After Tokyo I want to reset and chill for a bit. Just run for fun. Enter races that make me happy and just pootle along. I’m enjoying the gym so I’ll carry on there, maybe look for some new challenges in that area. Basically I’m content and it feels like a weird place to be in, but also very nice. I think I’ve relaxed a bit more….weird.
Onto my review then!
MuscleFood Rampage™ Pre-Workout Formula
A few weeks ago MuscleFood sent me some pre-workout to try out.Pre-workout is actually something I’ve only just become familiar with. I drink BCCAs (branched-chain amino acida) during my workout which help maintain muscle mass when doing strength workouts, especially as I do my morning workouts fasted. My goals are not to lose fat and I don’t want to lose muscle either.
So what’s a pre-workout then? You basically drink it before you workout as the name suggests! It usually contains a stimulant like caffeine and some other supplements to help get the most out of your workout and reduce fatigue.MuscleFood kindly sent me two different flavours of the their pre-workout Rampage (what a name, eh): Lem & Pink Grapefruit and Orange & Pineapple. It contains BCAAs to reduce muscle breakdown and help with recovery, as I mentioned above, Arginine AKG which is another essential amino aciden which helps the body to create energy from protein, fats and carbs, Beta Alaine which helps with performance (though be warned, it does cause some rather odd tingling!), Taurine for muscle growth promotion and recovery, Citrulline Malate to help fatigue and manage lactic acid, Creatine Monohydrate which is a well documented and studies supplement to help with building muscle and Beet4Perf™ which is a natural beetroot ingredient to help boost performance as well (I love my beetroot supplements!). It also contains 200mg of caffeine (the equivalent two cups of instant coffee).To be honest, I was highly sceptical of pre-workouts in general when I first heard about them as it all sounds a bit weird. Stimulants for working out? Hmmm. But then caffeine has been proven to help push harder and I often use caffeinated gels during marathons and drink a coffee before a race – and in general most mornings. I obviously don’t want to become dependent on caffeine but getting up at 5am to start my workout at 5.30am is tough going and having caffeine just before really helps. I just make sure I don’t have any further caffeine later in the day.
Though to be honest I don’t find I need anymore, whereas if I don’t drink the pre-workout by 10am I definitely need my morning cup of coffee. Normally I’d have two cups of coffee a day so now I’ve switched to decaf on days I drink this. I’m not hugely sensitive to caffeine and don’t get any headaches of withdrawal symptoms if I don’t drink it for a few days so I think I’m OK.
So what did I think? Well, the taste isn’t amazing. It’s not disgusting or unpleasant, it’s just something to get used to. Both flavours are nice enough but some mornings it does take an effort to get it down. I make up one scoop with 200ml of water and that seems like the perfect amount. Any more water and the taste gets worse as it waters down. The grapefruit flavour is better than the pineapple in my opinion.
Taste aside, did it aid with my performance and recovery? It’s a tough one to know for certain, but I do believe it’s helped me. Within 15 minutes of drinking it I start to get the tingles (they’re no hugely unpleasant, just a weird itchy palms kind of feeling) and then I feel a lot more awake. It’s not made me feel invicible and nor can I suddenly deadlift 10kg more. However I felt more “get up and go” and more alert. Obviously the caffeine is a big factor here but the other bits and bobs could be contributing too. After particularly heavy squats, my legs weren’t quite as sore as they might be. But again this is all very cause-effect stipulation and subjectivity.
I do enjoy taking it though and am happy to keep it in my routine. I won’t take it before every gym visit, just when I think I need it. I’ll also have a week or so without it every now and again to help keep my caffeine tolerance at a nice level. I don’t want to become too dependent or used to it.
I don’t think it’s necessary for the gym or to make any significant gains. It’s more of a pick-me-up to help supplement you as and when you need it – if you need it at all! But I do recommend it if you fancy adding a little it of oomph to your workout occasionally. I’m tempted to try it before a race as well to see how that goes.
Have you ever tried using per-workout?
Do you use any supplements?
Have you made any big goals for this year?
**Full Disclaimer: I was sent the Rampage Pre-Workout from MuscleFood for free in return for a review. All opinions are my own honest ones.**
When I look at photos of me from just a few years ago, when I was first getting into running and racing, I can’t believe how much I’ve changed.
Mentally I’ve changed in a big way. I view running and exercise completely differently. I no longer just run. Several injuries have taught me my body is not the hardy type and I need to work on my weaknesses regularly to keep me running healthy and strong. But not just that, I found a great love of lifting weights. I no longer feel that running is my one and only (though if I had to choose, it would always be running. I am a runner first and foremost).For the past few weeks I’ve just been going to the gym and lifting and it’s been a great break from running. Though I’m itching to get back to it now, I haven’t been going out of my mind because “omg I haven’t been running”. I’m happy to take a break and refresh my system to get the mojo juices flowing again (nice). This is is different to the old me!
I thought I’d share this comparison pic I created because it kind of blew me away. The photo on the left is from around three years ago. I look like an entirely different person. I feel like an entirely different person.The lack of self-confidence is obvious but also lack of muscle. This is why I love lifting. It’s given me a body I’m proud of. I’ve never hated my body or thought I looked bad, but seeing my body now in comparison to how it was has just validated my love for the gym. I feel better in myself and think I look better after gaining some muscle to my frame. And with that I’ve also gained confidence.I stride into the gym knowing exactly what I’m going to do that morning. I feel confident going into the weights area, setting up the squat rack and doing my thing. And this has trickled into my life in general. At work I’m more confident, I stand taller, and with running I run stronger and feel like I can kick out that 7min/min at mile 26 of a marathon.There is also something so satisfying and fun about lifting weights. You can focus on so many different areas. Becoming a stronger runner with form drills and increasing my strength endurance, or focusing on aesthetic goals such as sculpting my shoulders and getting a perkier bum. Or just generally increasing my overall strength – can I smash my personal best when squatting or deadlifting? There’s so much you can do. I’m never bored at the gym.
I’m not saying everyone must lift, and everyone must have muscles. Absolutely not. What I think is important is finding that thing that you love and enjoy. Exercise shouldn’t always be a grind and it certainly shouldn’t be a punishment.
It has to be something that, first and foremost, is enjoyable. If it’s not you won’t stick to it.
It also has to make you feel GOOD. Both running and weight lifting make me feel fantastic. Realistically not every gym session or run is a “punch in the air” scenario, but overwhelming most of the time I enjoy it and look forward to doing it again. So choose something that makes you happy, whether it’s weight lifting, cross-fitting, running, swimming or walking, it’s all good stuff. And most importantly, don’t compare yourself to anyone else out there! No exercise is superior to another and everyone is in a chapter of their own story after all.
So many running-related injuries can happen due to weak or inactive glutes. One of the main reasons I go to the gym is injury prevention. Glutes are so important to our running form that you really do need to get them going if you want to avoid things like runner’s knee, IT band issues, hamstring problems and even shin splints.
You can always spot the runners at the gyms because when they’re not on the treadmill (or looking sad and dejected doing cross training on a bike) they’re doing all manner of glute exercises, lunges and squats while looking like they’d rather be anywhere but at the gym. I was definitely one of those back in the day! Luckily I now quite enjoy the gym, and not just for injury prevention workouts, but for general strength training. Though I would indeed look rather miserable on a cardio machine!
Every week I’ll do one session (45mins – 1 hour long) doing glute-focused exercises. Here are some that I try to do regularly:
A very simple exercise that I’m sure you’re familiar with. I either do it static, putting one foot forward, lowering my back knee, then bringing the leg back and switching legs. Or I do walking lunges. The important part is pushing through your glutes as you’re coming back up and not leaning too far forward. You can use a barbell, like below, or dumbbells held at your side.
Single leg Deadlifts
This is a great exercise because it focuses on just one side of the body at a time so you can really focus on any imbalances or weaknesses. I know my left side is far weaker than my right so I can do a few more reps on it to try and increase its strength. It’s also a great exercise at improving your balance and strengthening your ankles.
Standing on one leg you lower the weight (or your hand) to the floor while sticking your other leg out behind you. As you come back up focus on using your glutes to stabilise and balance yourself, then raise your knee to really get that glute firing. Don’t go too quickly: the slower the better as you need more control that way. You don’t have to use a weight but I’ve been doing this exercise for a while now and needed more of a challenge.
This is a good move to add a new angle into your usual squats. Put your right leg behind yourself then bend your knee to the ground, keeping your toes pointing forward. Again, you don’t need to use weights and similar to before, use your glutes to push your leg up to then swap your legs over.
Cable Pull Through
Like many glute exercises, this one is one not to catch anyone’s eye while performing it 😉 It’s a bit awkward but it’s really good. Though you do need a cable machine to do it, so it’s not one you can do at home. You stand in with your back in front of a cable machine with a rope as the handle, pull the cable through your legs and have your feet wide apart. Reach through your legs, bending at the hips with your knees slightly bent and then pull the cable through using the motion of getting your hips straight. It’s important that you’re not using your arms or shoulders to pull the cable. You want to feel this in your glutes – squeeze as you come to the standing position (where your hands are now rather embarrassingly around your nether region holding a bit of rope…#awkward).
Again, another one for the cable machine, but you can do this with ankle weights or even a resistance band attached to a solid frame. You want to attach an ankle strap/heel cup to your foot and then kick out from the machine. Do not go heavy on the weight as your targeting very small glute muscles here and adding heavier weight will likely cause your back to help out. You do not want this.
What I find that helps is actually feeling your glute with your hand while you do this workout so you can get that muscle-mind connection so the right muscles are being used. If it’s too hard, lower the weight or take the weight away completely. You can kick backwards, to the side, to an angle… just go for different varieties to hit the glutes at different places. Ideally your rep ranges will be fairly high for these (15-20).
Oppo Ice Cream
Now moving on from exercise to… ice cream! Ice cream is such a crowd pleaser but it’s not a food you can really eat a huge amount of on a regular basis due to it’s high sugar and fat content. However, there is an ice cream out there that you can incorporate into your diet without accumulating big calories. And the best part? It’s not chemical ladened with artificial nasties.
Oppo Ice Cream isn’t full of sugar and fat. It uses ingredients like virgin coconut oil and stevia leaf instead. Stevia is naturally sweet but contains zero calories and zero sugars. Therefore the ice cream contains between 50-60% fewer calories and sugars than regular ice cream.
One of the founders also did a TED talk on how the ice cream came about which I found really interesting. I just love the whole ethos behind the company and what they’re trying to achieve.
There are three flavours Mint Choc Swirl, Salted Caramel and Madagascan Vanilla. I’ve tried the salted Caramel and mint. I like how within each of those flavours different natural ingredients have been used which also boost the nutrition of the product. In the vanilla, the baobab fruit is used which is rich in Vitamin C, potassium and anti-oxidants but also contributes to the creaminess and texture of the ice cream. For the salted caramel, the lacuma fruit is used which contains beta carotene, iron, zinc, vitamin B3, calcium and protein but also helps get the sweet flavour of the caramel. For the mint,spirulina is used to help get the green colouring. It’s 65% protein and a rich source of vitamin B, iron and manganese.
Thoughts? I love them. Both the mint and the salted caramel flavours rocked my world. I’m a big mint choc chip ice cream fan and I found it very minty and sweet, but not overly so. It was creamy and delicious and did feel naughty.
Though the salted caramel was my favourite. What I will say though is that you know you’re not eating Ben and Jerry’s. It’s not as thick and dense. It’s more airy and quick to melt. But it does hit the spot when you fancy a sweet treat but don’t want to be as indulgent as eating higher calorie ice creams.
My friends, Kate and Jamie, tried the mint with me and they enjoyed it too. But Jay did say that it wasn’t quite as good as the really naughty stuff but it was good for a mid-week treat without having a blow-out. It’s also a lot easier to eat an entire tub because it’s not as dense! But at around 400 calories, it’s not that bad (compared to the 1,000s in other tubs!). Thumbs up from me!
Do you ever buy lower calorie versions of treats?
What’s your favourite ice cream brand?
What exercises do you do to try and prevent injuries?
**Full Disclaimer: I was sent a voucher for one tub of ice cream in exchange for a review. I bought the other tub because I enjoyed it so much. All opinions are my own.**