Fear in the gym

If you are a woman who is intimidated while being at the gym when all the guys are there. You are not alone. When you get to the gym I want  you to take these steps.

  1. Look around the gym. Who is there? Are they wearing headphones? What equipment are they using?
  2. Map out in your mind where you are going to need to be in the gym? What equipment do you require right now and later in the workout?
  3. If the guys are standard gym goers and they follow typical etiquette they are going to work on each station for about 10 minutes. This is a typical amount of time to that it takes to do  a series of exercises in a spot. If they are there for longer than 15 minutes you are within your right to ask if you can cut in for a bit.
  4. Most people are there to get their workout done and get out. It is in my opinion that there are very few guys who are going to interrupt you during your workout. If they do, did you spend too much time on a piece of equipment? Etiquette is important for every gym member to have a great experience.

Nervous about working out in a gym?

There are many reasons that people might feel uncomfortable with going to a gym. Unfortunately, these reasons tend to be the deterrent for so many people. Today I’d like to go over some strategies that will help you not only feel more comfortable with going to the gym but also give you the confidence to go ahead and enjoy your workout while being there.

  1. I’m not fit enough to go to the gym. This is by far one of the most popular reasons people are uncomfortable with going to the gym. They look around the gym and only see the fit people that they want to become and think that no one like me comes here or they are going to think badly of me. Contrary to that belief most of us who are in there were where you are now at some point and are happy that you are taking charge of your health.
  2. I don’t know how to do the different lifts/use the machines. This can be solved in 2 ways really by either hiring a personal trainer who works at the gym who will teach you how to use the various machines and do the lifts or by asking someone who you already know who knows how to. The biggest thing here is to NOT try it before learning how to from someone who does. It is easy to injure yourself if you mishandle the equipment.
  3. I don’t want to work out when there are a ton of people there. This reason is related to the first one insomuch as it has to do with the fear of other people seeing you work out. Ask the worker at the desk in the gym what the high traffic hours are at the gym and you can plan accordingly.
  4. Are there other people like me?  Again, very similar to the first reason. Yes, there are people who are new to fitness and many of them find it helpful to try a class setting instead of working with free weights or machines. Ask the worker at the desk for a schedule of the offered classes and then ask if there are any entry level classes.
  5. Will people judge me? Flavor number 4. If you look out into the gym itself I would bet that 80-90% of people have headphones in and are focused on their own workouts. Like I said before, the great majority of people in there have been where you are now and understand.

Workout Playlist 1

Some of my favorite jams for working out on a lifting day.

  1. Hurricane- Arty Remix by Halsey
  2. Move your Body- by Sia and Alan Walker
  3. POWER- by Kanye West
  4. Remember the Name- by Fort Minor
  5. Bring Em Out- T.I.
  6. Bangarang (feat. Sirah)- Skrillex, Sirah
  7. All I Do Is Win- DJ Khaled
  8. Bang Bang- Jessie J
  9. Run the World (Girls)- Beyonce
  10. Uptown Funk- Bruno Mars
  11. Temperature- Sean Paul
  12. Starships- Nicki Minaj
  13. CAN’T STOP THE FEELING! – Justin Timberlake
  14. Lady Marmalade- Moulin Rouge
  15. Hey Mama- David Guetta
  16. Moves Like Jagger- Maroon 5
  17. Gasolina DJ Buddah Remix- Daddy Yankee
  18. Get Ur Freak On- Missy Elliott
  19. DJ Turn It Up- Yellow Claw
  20. Lights (Bassnectar Remix)- Ellie Goulding
  21. Pump It- The Black Eyed Peas

Healthier Halloween Treats

It’s CANDY season! Going to the store now and all you see are rows and rows of candies/chocolates. Handing out healthy treats has become harder and harder in recent years due to people making anything that isn’t prepackaged dangerous for children. There are a few crafty things that you can do that would be healthy for your local kiddos.

  1. Mummify it! There are so many healthier snacks that you can mummify with a little gauze and glue.

2. Googlie eyes anyone?

3. Fruit cup monsters.

4. This is perhaps my favorite idea. The kids run around all night and don’t have anything to drink. Simple Water bottles designed to be jack O lanterns once the orange powder is added.

Images pulled from Pinterest.

How to cook a Spaghetti Squash

Want a substitute for pasta? Spaghetti Squash is a great replacement. There are two easy ways to cook this versatile veggie. 1 is the Microwave method and the 2 is the oven method.

Microwave method

Using a knife carefully stab the squash to the center 3 times. This allows for the steam to escape.

Cook the Squash for 10-15 minutes rotating the squash every 5 minutes. The squash should give a little if squeezed. Let the Squash sit for about 5 minutes before cutting it in half lengthways. Once you cut it open scoop out the seeds and “guts”. Then using a fork gently scrape away the “noodles”.

Oven Method

Preheat oven to 400

Cut the squash in half lengthways with a sturdy knife. Scoop out the guts and seeds. Place the squash flesh side down in a large baking pan. Place a cup of water into the bottom of the pan to help with the steaming process. Bake for 30-40 minutes. Then use the fork to scrape out the “noodles”.


Gym Stories 1.0

So as a personal trainer I have put myself in an interesting position. I go to the gym and see other people performing “exercises” that are inefficient or flat out wrong. This puts me in a strange position where if I approach the person they might be offended and want me to back off. Sometimes someone’s form is so off that I know they are going to injure themselves unless they fix it. These people, I feel, are in the most need of help. These people seem grateful when I do give helpful tips for their lifts, but it is hard to gauge.

  • Approaching beginners: These gym goers are going to be your most often offenders of incorrect form purely because they have little to no experience with working out. They are also the most receptive to offers of help.
  • Approaching other women: Seasoned female gym goers are the next easiest to approach for me purely because I am a woman myself, though I don’t see to many with terrible form. Women tend to be more meticulous with their lifts (if they are lifting weights at all).
  • Approaching Men. This is nearly a no go zone for me. It is difficult to approach a guy in the gym when he is obviously an athlete no matter what the reason. Most guys tend to stick their headphones in and tune out the world as they rip through their workouts. But, I will say, beyond the beginner gym goer, men are the biggest offenders of strange and ineffective exercises. Not all, but some guys just use equipment so wrong that you are just waiting for the moment that they hurt themselves, others, or the equipment.

Geeking out over Fitness

The other day I went to dinner over at a friends house and shocked him outright by saying I enjoy video games. This made me stop and think, that my “geekiness” is so much more than just the enjoyment of the different things. It is a part of me that though I enjoy it it doesn’t define me. To some of my friends, I geek out about video game lore, to others it’s fitness, yet these things seem to be incompatible a good portion of the time. I get just as excited over teaching someone a new move as I do about revealing a intricate part of a story that was glazed over. I approach both with the type of care and thoroughness that they both demand. You will not make it far in the lore community without knowing the ins and outs of the story just as you won’t make it far in fitness if you don’t know your physiology. In summary, I am a geek of both worlds and I am proud of it.