Hi readers!
Hope you're all enjoying the new year so far! Mine basically consists of early mornings, enormous amounts of caffeine, SNOW EVERYWHERE (why did I choose London Ontario for university again?), note taking in lecture and workouts in a packed gym.
One of my new year fitness goals was to try new things. I enrolled in two dance courses that count towards classes in University. I took dance composition and modern dance. I will basically be dancing 5 days a week for 2 hours among incredible dancers with crazy amounts of competing and performing experience. Although I have danced since I was younger I never considered myself competitive level and choreographing dances and performing scares the heck out of me. Guess it's time to overcome that considering that's what my semester will consist of. Pretty excited for our intense core abs series to start next week though!
During dance class today I was amazed by the dancers who seem so comfortable and look like professionals that could do this in their sleep. Their dancing seems to be flawless and effortless. I felt so inexperienced and new to everything.
It made me think of the newcomers in the gym this 2015. They are trying to make a healthy positive change and it's hard coming into a place with all these experienced fit people and having no idea what's going on. You come in surrounded by all these new machines, people benching 350lbs, and everyone doing their thing. We were all there at some point and instead of bashing them we should try to give them advice and encouragement to continue their amazing health/fitness journey. I decided to create a post with some tips for newcomers. I really wish someone would have given me some encouragement/advice when I was just starting out but after meeting my boyfriend he definitely helped me get the hang of things and still motivates and encourages me everyday. So don't worry guys I got you covered! Hopefully you'll find these helpful.
1) MAKE A PLAN- planning which days you are going to workout and what exercises you will do is key. Set up goals and how you will achieve them. Coming in with your workout in mind or written down will prevent you from looking lost, intimated and confused in the middle of the gym now knowing what to do next and plus you're more likely to stick to it! GOING TO THE GYM WITHOUT A PLAN IS LIKE GOING TO THE GROCERY STORE WITHOUT A LIST. The extra couple minutes to plan will be worth it.
2) STAY CONSISTENT- you are not going to see results right away. Doing one workout is not enough to make a full body transformation. Make sure that you are committed to the process. That means getting your sleep, making healthy nutritional food choices, doing your workouts, not overdoing it with partying and never giving up. Make getting healthy/fit your priority and I promise you it will be worth it. So stick with it and achieve your goals!
3) MAKE ATTAINABLE GOALS- if your goals are too far-fetched you will be disappointed and likely quit. But on the flip side if your goals aren't making you work for it then that's a waste of time too. Don't take shortcuts, it will take time. The only way to achieve these goals is through hard work, consistency, discipline, determination. Have some fun with it too to keep it exciting! If you shortcut your efforts, you ultimately shortchange your results.
4) SWITCH IT UP- whether you're going to do your usual cardio regiment or the same old leg day sequence...you need to change it up. This could be exercise order, sets, reps, weights, intensity technique or even the overall makeup of your training. Adding these changes to your workout will allow your body to experience different stimulus and build more strength, size, and/or balance. So try out some new variations, just give it some time before you switch again! And on the plus side if you ever have an exercise planned and the machine/bench/weights you need are busy, you'll have an alternative!
5) NUTRITION IS JUST AS IMPORTANT AS TRAINING- you can train 6 times a week but if you're diet is sloppy, you will not make progress. You have to eat according to your goals in order to see results. Eat healthy, nutritional, whole foods and it will make a world of a difference.
6) DO NOT CURL IN THE SQUAT RACK- this is seriously the most frustrating and probably the best way to make people hate you at the gym. You want to avoid this. There's only one place to do squats...the squat rack. If the squat rack was for curling...it would be called the rest of the gym.
7) LADIES DO NOT BE AFRAID TO LIFT HEAVY- it will not make you bulky, women do not have enough testosterone to look manly. You will however find yourself with a nicer butt, strong core, strength, confidence and a positive outlook. It will do your body good and enhance your female curves!
8) GUYS DO NOT SKIP LEG DAY- they are a whole half of your body and look silly if your only working upper body. Balance is key and legs need to be trained too.
9) PUT AWAY YOUR WEIGHTS/EQUIPMENT- nobody enjoys hunting through the gym to find their weights placed in a random corner. If you used them, put them back after your done. Same with wiping down machines, you want to leave the machine clean so the next person after you can use it as well. We all need to respect others in order to maintain a functional environment and that involves cleaning up after yourself.
10) DON'T BE A WEIGHTHOG- there is nothing more frustrating than trying to find dumbbells only to see the person next to you using 4 sets of different weights for their super double triple drop supersets. Be aware that other people may need some of those weights as well and use them sparingly.
11) GOOD FORM AND FULL RANGE OF MOTION- try to focus on keeping good form and full range of motion in exercises before upping your weight. Lifting heavy with bad form and no range of motion does much more harm than good, and usually results in injury. You can use the mirrors to check on your form or ask a friend/buddy to check for you.
12) PRACTICE GOOD GYM MATH- don't be that person loading up their squat with 5x 10lb plates. 10lb plates are meant to be added to slightly up your weight not make up your entire stack. Use a 45lb and a 5lb to make up your 50lb instead of the 5 10lb plates. It's probably going to actually be easier to balance and even looks heavier! ;)
13) GUYS...DO NOT HIT ON GIRLS AT THE GYM- fellas...the ladies are at the gym to train, not to be creeped out and hit on by you. It is not the time and place for that. There are much better scenarios for this. Don't be that one guy that girls avoid because he makes them uncomfortable. I'm not saying you shouldn't talk to opposite genders at the gym, but keep it respectful and appropriate. Pickup on social cues.
14) BE RESPECTFUL OF OTHER PEOPLE'S SPACE- if someone is in the middle of a set, don't disrupt them by getting in the way of their range of motion. It's annoying and frustrating to have to stop and move because someone decided to get too close to you. Be mindful of other people's space and try not to invade it. It's dangerous and disrespectful.
15) DON'T BE AFRAID- it's understandable to be nervous, but keep in mind not everyone is looking at you. People are busy doing their own workouts so don't feel stressed out about yours. You showed up and that's the most important part. You're trying to become a better version of yourself which involves showing up and trying new things. You'll get the hang of it in no time. Don't be afraid to ask for help with exercises, form, spots, etc. The gym community is usually really friendly and open to helping one another out as long as someones not in the middle of a set you should be okay with asking for some advice!
xoJess
