Tag: Gym

Mirrors, mirrors, mirrors… One thing that you’ll notice about any health club is that they’re full of mirrors! In the weight room, change room, cardio room and everywhere else you’ll find walls of large, full length mirrors. Mirrors allow members to view their reflection and inspect their exercise form, and determine whether they’re progressing with their workout program. Mirrors for home gyms are less common, but they can serve as a valuable evaluation and motivational tool as well.

Exercising in your home gym that is equipped with mirrors allow you to view your exercise form to make sure that it is correct. With a mirror you can visually determine whether you’re cheating during an exercise, rounding your back or anything else that you shouldn’t be doing. As you’re performing your set, a mirror provides a visual feedback where you can check your form and posture, and make any necessary corrections. If you’re exercising at home and you don’t have a mirror, it can be difficult to determine this by feel alone.

Mirrors in your home gym can also serve as a tool to track your progress. Consistently working out over time will produce noticeable results, and if you see that in the mirror, you’ll be more motivated to push harder! You can always wait until you’re finished your exercises and look at yourself in the bathroom mirror, but this does not have the same effect compared to seeing yourself in the mirror while working out. Additionally, just seeing your muscles pumped from lifting weights and noticing the progress you’ve made inspires and motivates you to keep on going.

Overall, a mirror in your home workout room can help you with your form during exercise, allow you to visually track your progress and motivate you to achieve greater results. Don’t workout at home without one!

Source by John Phung

Welcome to part 3 of the web course. Each part will reveal a new technique on how to build consistency into your exercise routine and turn that once hated event into a consistent pleasure where you reap the benefits. Say good bye to punishment, frustration, and feelings of being overwhelmed and say hello to your new life.

Ok, we are now flying. Hopefully you have read and completed parts 1 and 2. If not, please go to the link at the bottom of this article. This next part is where we really start to deviate from what you are used to. We are going to reveal the key steps to truly making progress on your fitness quest and enjoy the process.

Like we said in part 2 of this course, if you are not enjoying the process, you are not likely to be consistent. If you enjoy what you are doing, you can be consistent forever.

Now that you have your target and why you want it from parts 1 and 2, you are ready to turn it into a reality. Remember in part 1, when we talked about writing down what you really want and not to worry if it seems unattainable and how you will not be judging yourself based on that large goal? Well, we didn’t forget.

No punishment, frustration feeling overwhelmed!

We will do our best to keep this next section short for this article. You can always get the FULL course by following the link at the bottom of this article. It’s free, so don’t let cost slow you down.

You have your goal and it is probably a big one. You might be thinking,

“How in the world can I possibly achieve that?”

The first step is to put that thought out of your mind. When you are thinking about your goal, jump right over the how you are going to achieve it, and only think about all the why’s you wrote down in part 2 and how great it is going to feel when you get there.

In this section is the only, and we mean the only time you are to think about how you are going to achieve your goal. Don’t worry, we will make it easy. You are only to think about what is your next step to achieve your goal.

And, you want your next step to be small.

The next step should be something easy and comfortably achieved in about one month or loss.

The key word is “comfortably” achieved.

You can always do more or achieve the next step faster. Don’t worry about choosing incorrectly, because we have a whole system in part 4 of this course to correct any errors.

Your body target will keep you on course, so all you have to focus on now is achieve your next step and how great it is going to feel when you achieve your body target.

Simple enough?

Please download our full course, if you want tons of examples on how to go about choosing your next step.

Your next step needs to be small and truly a next step. If you haven’t worked out for a long time, maybe your next step should be working out for 15 minutes / three times per week. You can always do more, but if you make your goal too high at first; you will be setting yourself up for defeat.

What is the number reason people fail from part 1?

“They set themselves up to lose before they even start.”

Remember, your next step is from where you are at now. If you never worked out before, have someone else build a work out program, but make sure it is something you can do and you will enjoy. Don’t worry if the program seems too small, you are building the habit of working out. You can always increase your intensity once working out has become a habit.

Finally, please, please, please make sure your doctor knows what your next step is and he or she approves of it. Your health is too important to over do it or get yourself hurt. By becoming consistent, your body will adapt. Soon …

Place

If you choose a fitness club on the other side of your city, will you be capable to remain motivated and make an effort to visit regularly? Probably not. Particularly on those days when your determination is on a minimum and your work agenda is beyond busy. A good fitness club location will ideally be someplace between your home and your job. Having a fitness club in the area is going to reduce your stress level, keep you doing exercises and save you a lot of travel time.

Charges

Joining a fitness club can be a big financial investment. Gym membership charges aren’t to be taken lightly and are often the main reason why people choose a specific gym. Inexpensive gym subscriptions may seem like a much better option in the beginning, but could be a poor choice if these gyms can’t accommodate your needs. The same thing goes for more costly fitness gyms. You may be paying too much for what you are receiving. Additionally, many fitness gyms will require a registration fee. You might simply wait for any special offer to save on these fees, but you may also speak to the staff. Suggest that you’re considering several other gyms as well and figure out what kind of offer they can present you with right away.

Services

Gym amenities and fees go hand in hand. If you are not planning on using much of the facilities the gym has to offer, you might be over paying. Alternatively, if you like a sauna or a decent swim after your regular workout, a less expensive gym without those amenities may not be right for you. Be sure to discover what the gym’s facilities are and how regularly you will be using these. Modern facilities can be a good way to get your attention to sign-up, but you have to be sure you will need all the gym has to provide. If you need specialized facilities such as no cost car parking, group classes or group classes, see whether they are included in your membership or whether you need to pay extra for these.

Membership contract

An excellent fitness club agreement exists in order to safeguard both your own and the fitness club’s interests. Find out how the personnel interact with you and if they can be pushy. If they expect you to join on the spot, walk away. Ideally you would want to carry the written agreement home with you, read it very carefully and think about it. Figure out just how long the written agreement is good for and if there are any concealed charges. Will your agreement carry over automatically? Hammer out a deal with the staff, view it as a sport and you can frequently get significantly lower rates. Request to try the facility before signing a binding agreement, but watch out for any paper that you need to sign. Less respectable fitness gyms could slip you a contract while saying it is a form for “liability purposes”. Always look into the terms and conditions of your membership contract.

Opening times

Will your favorite gym be open during the hours that you might be thinking of working out? Many people exercise in the morning, some prefer the evening hours and there are fitness gyms that are closed during the weekends. You want to look for a fitness club that will suit your hectic schedule. Otherwise, you will be paying for a gym you can’t get access to at times that suit you the most.

Staff

Excellent fitness gyms have good personnel, who are supportive, warm, friendly and skilled. The personnel should answer all of your questions, help you build-up fitness workout routines and even spot you during workout sessions. Make sure to ask about their accreditations and see how they treat you as a potential new member. In case you are struggling in getting your questions answered beforehand, be skeptical of the way they’re going to treat you when you’ve signed up with the gym. Friendliness is a big benefit. A depressed facial expression as a welcome to your fitness club can drain all of the energy away from you.

Regular members

What’s important is that …

In this modern age when obesity is taking on the overtones of a national epidemic and proving a prospective problem to the government, many people are overtly worried about their fitness, and are now taking to the Gyms to get their body into an overall healthy shape and to enhance their fitness levels. Gyms have conveniently sprung up everywhere and people are making a beeline there to enjoy the advantages of regular workouts.

The Gyms, on their part are modernizing themselves with the latest and most efficient fitness equipment that will give their customers maximum workout benefit. This news has come as a breadth of fresh air to beginners and established gym enthusiasts who are looking forward to take their training to higher levels to achieve better fitness goals. Read on and you will get a comprehensive idea on the type of fitness equipment a good gym will provide. You can use these facilities in a gym or have them installed at your home if you have the space and the convenience.

Floor Equipment

These could well work out as your first addition to the home gym equipment that you already possess, and could turn out as your most used pieces of home gym equipment. However, you should check on the product durability and the cushion thickness to ensure that it will be good for over thousand workouts and safeguard your spine at the same time.

Treadmill

As most of you are aware, the treadmill provides you an indoor alternative to outdoor jogging or running. You run on a conveyor-style belt that you can adjust to different speeds to allow you to enjoy customized workouts. These treadmills also provide facilities for inclines and interval training that enhances your options for workout. They also come with safety keys that help to thwart the possibilities of accidents.

Elliptical Machines

These machines provide a complete body workout. They tone up your muscles and improve your cardiovascular well-being without joint stress. The foot pedals that fit round your shoes for security provide for an elliptical or circular motion while the handles provide a good workout for your upper body. You can plan tougher workouts by adjusting the resistance and incline.

Stationary Bikes

Stationary bikes with a single front wheel are the indoor alternative to the Cardio exercise of cycling. These bikes have movable arms to afford a total body workout, cushioned seats and strapped pedals for enhanced safety and comfort and front wheel guards to prevent accidents. You can get these bikes in a recumbent, semi-recumbent or upright design.

Rowing

These machines provide a low impact workout and reduce the pressures on your joints. By working on this machine, which is akin to outdoor rowing, you work out both your upper and lower body equally. The great advantage here is that the machine is foldable and does not take up too much space.

However, take the advice of a physical trainer on the way to go about the above exercises and ask for the time duration, to avoid any problems of exaggerated efforts due to over-exuberance.

Source by Sooraj Surendran

Whether it is health reasons, lack of access, a very tight schedule, the big project at work, the new baby or you are just too lazy; sometimes it is not possible for us to hit the gym. And with many fitness blogs and books telling us that hitting the gym is the only way out, things might seem hopeless at times. However, here are 5 weight loss tips for those days when visiting the gym is next to impossible.

1. Drink water before eating

Drinking water half an hour before meals is an effective weight loss strategy. This is because water plays two important roles in weight loss. First, drinking water helps you to feel full. This is important during meal times because it may help you eat a smaller portion compared to when you don’t drink water. Also, drinking water promotes improved metabolism in the body. This means that it will help you burn more calories thus resulting in weight loss.

2. Avoid unhealthy snacking between meals

Most people fail to understand the fact that unhealthy snacking between meals usually leads to weight gain. Therefore, if you have been wondering why you are not getting any results after months of dieting and vigorous exercise, maybe it’s because of that chocolate bar that you always sneak in between lunch and dinner. If you have to snack, then always be prepared to fight those hunger pangs by packing some fruit and other healthy snacks in advance that you can access easily when hunger strikes.

3. Use smaller plates and bowls

It is natural for us to always to load up our plates so they are full. Sometimes our eyes can be bigger than our bellies though! Using big plates and bowls will generally translate to eating larger portions of food. On the contrary, using smaller plates and bowls usually means eating smaller portions. It is a way we can trick our brains into believing that we are full and satisfied. As we eat with our eyes as well as our mouths. By doing this, we can still eat a full plate of food without having to worry about the extra calories or overeating.

4. Get active

Hitting the gym is an effective way of losing weight but getting there isn’t always possible. Being sedentary will not get you that “beach body” that you desire. You need to get yourself moving by being on the move as much as possible. Take the stairs instead of waiting for the elevator or take an afternoon walk for at least half an hour. Do some squats while waiting for your coffee to be ready or sneak in some lunges and jumping jacks over lunch hour – just find a way to get active and incorporate exercise into your daily routine.

5. Keep a food diary

Weight loss is a game of calories. If you find a way to decrease your calorie intake and increase the amount of calories you burn by boosting your metabolism and by exercising, then you will most definitely lose weight. Be vigilant in paying attention to the labels and nutritional information on every item you consume. Keep a food diary to help you keep track of your diet and calorie intake. There are some really effective apps for doing that these days. Be honest with yourself and note down everything, that means even the seemingly little snacks, as it all adds up

It is true that spending regular time at the gym can give you faster results when it comes to weight loss. However, to be realistic, sometimes we cannot go to the gym for a variety of reasons – especially if we are frequently traveling. The weight loss tips covered in this article can really come in handy during situations like this. It might take a while but with perseverance, you will eventually be just a few steps away from your desired “beach body”.

Source by Katie Evans

Summers are approaching and it is the time to visit the beaches again, however, not with the love handles and double chins. It is also the time to invest in a good gym and get your summer body back, however, many people shy away from doing so. People struggle with gym anxiety wherein they fear being judged or laughed at even at the thought of entering a gym.

However, one must remember that they are not alone and that gym anxiety plagues millions of people across the globe. One grapples with gym anxiety when one is not confident about their looks and unsure about how to use a particular gym equipment. Nevertheless, there are ways to combat this issue. Some of these are:

  1. Taking a group fitness class – Taking a group fitness class can greatly alleviate the anxiety one has in the initial few days of joining a gym. It can be comforting to know that everyone around is new and that everyone is getting to know each other. The friendliness that pervades such classes can easily take the stress out of the situation.
  2. Focusing on your workout – When one is focused on their workout, they are least bothered by what others think about them. One must focus on achieving something every day, no matter how small a milestone is. If one is in need of better focus, one might plug in their headphones and listen to their favorite playlist.
  3. Talking to the fitness instructor – Instead of missing out on exercises, wondering how to do them or shirking from using an exercise machine because of lack of knowledge, it is better to talk to the fitness instructor. These professionals would be more than willing to extend help. Therefore, do not shy away from asking them in case of a doubt.
  4. Avoiding going solo – Instead of marching up the driveway of a gym solo, one can make an entry with a friend or a companion. This can greatly boost one’s morale and alleviate the stress of joining a gym alone. Further, the thought of spending some quality time with the friend would keep one motivated and ensure that they attend the gym regularly. Setting fitness goals would also help.
  5. Exercising or not during peak hours – Peak hours may get quite stressful due to the rush. Therefore, one must avoid that time to derive maximum benefit of visiting a gym. Schedule your gym visit in the wee hours of the morning, late afternoon, or late evening to avoid the rush hour and exercise at your will and time. On the other hand, visiting a gym during peak hours can be helpful if someone wants to learn about how different people use different equipment.
  6. Bringing along fitness mentor – Sometimes, bringing along one’s fitness mentor can help in coping with the stress. They act as companions. Nevertheless, one must ensure that only positive people are around them. Further, fostering friendships in the gym and exercising with the new found friends can be a positive experience.
  7. Researching online – Internet can be of great help, especially, when researching about a new equipment, an exercise form like Zumba or Pilates, and so on. Seeing related videos can familiarize one with what to expect, dispelling the anxiety associated with the unknown.
  8. Ensuring comfortable clothing -Wearing comfortable clothing suitable for the kind of exercise you would be doing can be extremely helpful and can increase one’s comfort and confidence level.

Seeking help for anxiety

Life is beautiful. It can be made even more fruitful by concentrating on one’s health. This can be done by visiting a gym, a couple of times a week. Regular gym workouts can reduce stress and enhance one’s mood by helping manage or alleviate the symptoms of anxiety. They can also tone muscles and help one achieve their dream body.

Source by Susan Navarez

Why many of us don't join a gym despite knowing its obvious advantages? Or, why some of us shudder at the mere mention of a fitness center in a way as if it were a prison? Well, to start with, gyms can be quite an expensive affair, which keeps many people away from it. Most of them charge a hefty membership fee, get a complex contract signed and try to spin money in cases where there is none due. Then next, gyms get overcrowded after 5 PM in the evening making it doubly difficult for you to be there.

Being an office-goer, you don't have time to visit a gym either in the morning or any time prior to the peak hours of 5 to 8 in the evening. By the time the office shut and you reached the gym, it would be teeming with so many people that you just can't feel good. One more reason of our not joining gym could be the lack of quality fitness equipment and lack of proper management there. These are some of reasons which keep us away from gyms. But then, benefits exceed all those 'excuses' we trot out for not being at a gym.

There are a huge number of benefits that we get from out regular visit to a gym. We gain fitness and we get health; we become able to enjoy all the riches of life and we feel inspired. Our body becomes supple and we feel like being filled with energy and positive vibes for all the time. We don't get tired that easily as our stamina and endurance reach to a new level. Within few days of joining a gym, we feel like a gymnast or athlete who can do every trick the body could not earlier. In a sense, we gain a lot.

Apart from these obvious advantages, gyms give us a chance to get trained or do workouts under the supervision of expert trainers. We get valuable advice from health experts; we get to know a proper dietary plan to stay fit forever. Based on our specific requirements, we get a tailor-made fitness schedule to follow where trainers keep an eye on us and try to help out where we go wrong. We also get to train at the best of fitness equipment which we would otherwise never get to use at home. We will get a variety of cardiovascular and weight lifting machines to feel motivated.

In addition, some of gyms now have started giving more focus to the mind together with dedicating appropriate time to the body. They arrange a variety of classes including yoga, tabata, Pilates and Zumba so that we can reach the target of total health. What's more, gyms today have understood the importance of delivering fun and stimulating environment to its members and in this way, you can feel great while being there. In a nutshell, you should not think twice before joining a gym to stay fit and healthy forever.

Source by Alex Sharma

Lose 10kgs in 10 weeks! Open from 6 – 12 midnight! As low as RM6 per day! Join for RM28 and February is FREE!

Sounds familiar to you? There are just too many offers and promos out there when it comes to joining a gym, and I've heard enough. It's upsetting when some of them are misleading and only make it tougher for you to decide … so here are some pointers to help you choose a perfect gym you can call home. 🙂

Choosing the right gym has a huge impact on how well you adhere to your fitness program – for example, if it's really out of the way but cheap, what are the odds you'll be going regularly? A health club membership isn't something you buy and don't use – instead, the more you use it, the more you will get back, and the better value you get out of it.

So before you decide to sign on that membership contract, it only makes sense that you also 'shop around' first. Attractive prices and promotions can be tempting, but COST and the HOT female salesperson or front desk girl IS NOT everything when it comes to choosing the right gym for you.

FIRST, narrow down your selection to a few potential health clubs that you like, and then take the following suggestions into consideration (in no particular order) to guide you in making the right choice:

# 1 – CONVENIENCE & ACCESSIBILITY (LOCATION)

For you to adhere to your fitness routine and not find it a hassle to workout – going to the gym needs to be convenient for you. You're more likely to use a club if it's close to your home or workplace. You won't go if it's far away, or if you have to constantly endure traffic jams just to get to workout. If you join a club that isn't convenient for you, you'll eventually find an excuse to stop going. When I first joined Fitness First back in 2003, it was less than a 5 minute drive from my workplace, and it still is – but the nearest one from my home was 20 km away. But now that there's a new Fitness First in Bukit Tinggi, Klang – the gym is 5 minutes away from home too. I've now got the best of both worlds. Lucky me.

# 2 – TRY BEFORE YOU BUY

Make sure you 'test drive' the gym BEFORE you sign up. Sales people / Membership Consultants / Sweet Young thing, or whatever you call them – are well trained to hype up the benefits of the gym, so it is essential that you yourself actually try out some of the equipment and get a feel of the actual atmosphere BEFORE you sign up. You'll need at least a day pass to try out the gym and decide for yourself before you sign up.

Check the gym's website for a day pass – almost always given out for free. Come at the same time you plan to come in the future, get changed, work out, maybe try a class, have a shower, relax, and then go home. Then, you decide.

# 3 – DO YOU LIKE IT?

When you tour the club, pay attention to details. How clean is the facility? Is the music too loud? Are all the equipment in working order? Too many '' out of order '' signs may indicate poor maintenance. Are new members provided with a club orientation and instruction on how to use equipment? Make sure the club is a place where you would enjoy spending time, cos if you don't – once again, it's only a matter of time before you start making excuses not to go.

# 4 – GROUP CLASSES

This is depends on one's personal preference – if group classes are what gets you going and motivated, then find a gym that offers a good mix at a time that suits your schedule. Some fitness centers have classes as early as 7AM – so there's always something for someone out there. Personally for me, even if the group studio comes crashing down, it wouldn't really affect me because it's …

Many people who aspire to uptake a career in MMA or just want to MMA train for fun have trouble finding where to start. Several questions arise during the hunt for a quality MMA gym such as:” Is this a reputable place?”, “Is it worth the price tag?” Well, a gym that rises to the task of answering any and all of these possible questions is Jorge Gurgel’s Mixed Martial Arts and Fitness Academy.

The gym is located in West Chester, Ohio, just north of Cincinnati. With star fighters such as Rich Franklin, Jorge Gurgel and Dustin Hazelett, it is one of the most reputable gyms in the Midwest. Aside from the big names, they have a highly qualified staff and offer a variety of classes. In order to help many new fighters, I am going to write a review of the gym, along with my personal experiences, and why I recommend this gym to anyone who would be able to attend it.

I have attended this gym since August of 2009. I decided to go here after visiting other mixed martial arts establishments that just weren’t up to par. Either the staff was under-qualified or the facilities were subpar. I attend mainly the boxing classes, and have had 2 amateur boxing bouts. I have also participated in their annual Jiu-Jitsu tournament, their Jiu Jitsu classes, Muay Thai classes and a few privates for wrestling and other minor activities. I am going to give my experience on each of the classes I have taken and then an overview on pricing of the gym.

The Brazilian Jiu Jitsu offered at JG MMA is the bread and butter of the academy. The classes are taught by black belts Jorge Gurgel and Jon Stutzman. They also have other professors that will teach the classes sometime such as black belt Dan Doerner, and brown belt Eric Ramsey. UFC fighters Dustin Hazelett and Rich Franklin have studied under Jorge and still frequently attend the gym. You will not find a better Jiu Jitsu staff in the Midwest and possibly the United States. Any aspiring mixed martial artist knows the importance of a strong fundamental ground game, and I am sure JG MMA can provide. They also offer a kid’s BJJ class.

The Muay Thai classes are headed by Rich Thurston and Aaron Bowman, both having competed in MMA and Muay Thai fights. Their classes are just as popular as the BJJ classes; with around 15 to 20 people in attendance each class. Many Muay Thai fighters at JG have had great success such as Matt Zilch who holds a record of 6-1.

JG also offers boxing classes. Since their lead instructor left recently, the classes have not been as popular. These classes are led by professional fighter Tommy Hayden and Robby Malof. A more MMA-oriented approach is taken in these classes versus the classic boxing that was previously taught.

Financially, the gym is very affordable and carries high value. The cost runs at about $120 per month if you want to take all the classes offered by the gym. Other local gyms will charge more than that, at about $160 per month or more. Their school is at least 20% less per month than the nearest competitor and they offer individual programs for all budgets and experience levels. JG’s staff is also more than willing to help out with financing and helping anyone find what options work best for them so that the gym is affordable.

Source by Jad Mubaslat

If you are on a tight budget, purchasing used gym equipment can be a smart decision you could make. However, the used equipment that you select should be in good condition. The following article provides tips that would help in making an informed decision when buying used fitness equipment.

Buying Tip

Irrespective of the equipment that you have selected to buy, it would do well to find out a reliable and trustworthy seller with a reputation for delivering quality products that are priced reasonably. When selecting the right equipment, you need to keep certain things in mind so that the purchased equipment does not falter when used later on.

Check for Functionality

Buying used gym equipment should not be at the cost of compromising on the durability. Ensure that the equipment is working completely fine. Examine the different features of the machine and find out the presence of any damage. Try the machine and verify if its features are working fine and safe.

Check for Maintenance

Take time to inspect and find out if the gym equipment is maintained well. It is important that no damages are done to the vital components of the equipment so that it is safe when working with the equipment. The presence of cracks and tears in the parts are the results of poor maintenance.

Check for Comfort Level

It is important that you feel comfortable at the time of using the equipment. Otherwise, there are chances of sustaining injury and health issues while using it. So don’t buy equipment simply because the deal appears lucrative.

Choose from Reputed Brands

See to it that the maker of the used fitness equipment is a reliable and reputed manufacturer and provides a warranty on the parts. So going for quality brands ensures the durability of the equipment.

Check for Warranty

Although used fitness machines do not come with a warranty, but in certain cases, the seller could provide a warranty of up to a year. Check with the manufacturer to find out if they provide after-sales service.

Go Through Customer Reviews

It makes sense to buy gym equipment that has a considerable number of testimonials to its credit. Searching online or reading fitness magazines about customer reviews of the equipment will help to judge the reliability of the equipment.

Buy at the Right Price

Before buying used equipment, find out the retail price of the machine. For this, you could go through the classified ads as given for the local area or browse the websites and compare prices to find the best deals available that meet your budget. Once the actual market value is found out, it would be much easier for you to bargain with the seller for the used fitness equipment. Before inking the deal, verify if any additional expenses like installation cost, delivery charges, and servicing cost need to be paid.

On the whole, it would be beneficial to do one’s own research before purchasing used gym equipment. Purchasing in haste could mean regret later. On the whole, an impulsive buy is not recommended when buying used gym equipment.

Source by Barry Wilkins

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