Category

Exercise

Category

NEW GYM JITTERS?

I can speak from personal experience when I say that making the decision to step into the gym for the first time can be scary! In times like this, I encourage you to remain motivated, and to reward yourself simply for making the choice to do it!

That’s HUGE. Be proud!

All of us have been there at one point or another, and you’ll be pleasantly surprised to know that people are quite helpful and understanding. You are there to work on yourself, to be happy, and to be healthy.

People around you respect any grind like that.

I know I do.

I am here to give you 3 simple tips that you can apply today to help you get the ball rolling. Breathe, I got you!

FIRST AND FOREMOST: CARDIO!

It’s important to get some blood flowing before you do anything else. Cardio is the perfect way to do that.

There are many great forms of cardio for you to take advantage of. You have to pick what feels comfortable to you and make it your tool.

Start off with:

  • jumping jacks,
  • hop on a treadmill or elliptical,
  • or grab yourself a jump rope!

Your primary goal is to get that heart rate going a bit, and to get blood flowing (as I mentioned before).

Don’t push yourself too hard when you start out!

Go at a pace that feels comfortable to you, and gradually work your way up with time.

I suggest starting out by going for 5-10 minutes. This is plenty of time to accomplish warming up your body properly.

NOW THAT YOU’RE WARM, LET’S JUMP INTO THE NEXT STEP!

Strength training!

Did you know that the more muscle you have, the higher your metabolism is?

This is a huge part of the success formula (researched by many respectable people in the fitness industry). Your body burns calories everyday even when you’re at rest.

Yup, you are burning up calories, even at this very moment while you read this, or when you’re at work sitting at your desk. This is called your BMR (basal metabolic rate).

Now, the reason converting fat to muscle increases your metabolism is this:

1 pound of muscle added = 50 additional calories burned everyday!

Here is one of our Personal Trainers with a quick video on how to properly execute these starter exercises:

  • Start with a chest press – 12 reps
  • Do some lateral raises for your delts – 12 reps
  • Assisted pull-ups or lat pulldowns – 12 reps
  • Lunges or squats – 12 reps
  • Crunches – 12 reps

* REPEAT FOUR TIMES *

LAST, AND VERY IMPORTANTLY – STRETCH!

It’s important to stretch out your muscles after every workout to help with soreness the following day.

 

 

 

 

 

 

 

 

 

YOU GOT THIS!

Trust the process and have belief in yourself.

If you’re ever unsure or need help, don’t feel scared to ask. I think I can speak for myself and other people at the gym that if someone asks me a question, I will do my best to help.

If you implement the strategies I share in this post, you’ll be well on your way to improving your health, physique, and overall confidence!

Not only that, you’ll become more skilled at navigating the brand new gym landscape.

SHOW UP – 99.9% of working out is just showing up. As a matter of fact, right now would be a good time to come down and check out that EGX group fitness class you’ve always wanted to try!

 

MAKE IT A DATE– You wouldn’t skip an appointment with your doctor, bail on dinner with your friends, or miss a date with your significant other. So treat your exercise session like a “date.” Put it in your calendar and book it. Because once it’s booked, you are committed.

 

THE BUDDY SYSTEM – Studies show that when you have somebody shouting JUST ONE MORE! JUST, ONE MORE! at you, you can actually do one more. So, ask about a trial pass and bring a friend along to help keep you motivated.

 

GET REAL – Whether you want to lose weight or pack on some muscle, setting short-term realistic goals is the best strategy for long-term success. Losing a pound here. Adding a pound to the bench press there. And before you know it, you’ll be able to open that stubborn jar of pickles. And look fabulous while doing it.

 

FRIEND YOURSELF – Share and learn from others like you who are trying to accomplish their health and fitness goals by getting involved in our online Facebook community at Facebook.com/EvolutionFitnessYQR.

 

EXERCISE YOUR BRAIN – Talking with our professional staff, asking questions, reading books and going to EvolutionFitness.ca to learn a few tips and tricks will help you get more out of your workout and put some extra motivation into that brain of yours.

 

DRINK UP! – Drinking lots of water before, during and after exercising will help your body deal with the new demands that you are challenging it with. So, raise your glass and demand some more.

 

PORTION CONTROL – Controlling your portions is essential to shedding unwanted body fat. Planning meals ahead of time and using smaller dishes may help. Eating out? That’s cool, just ask to get half your meal in a “to-go” container and enjoy it later. Eating a few less calories and making better food choices can go a long way toward helping you succeed in the gym. Of course, speak with a fitness or health professional before starting any diet or nutritional program.

 

SUPPORT GROUP – Don’t sweat it alone. Take a group exercise class. They keep your exercise routine from becoming routine by adding variety to your workout while stimulating your mind and body in new ways. Oh, and did we mention they’re free with your membership?

 

DON’T QUIT – Stronger and healthier bodies aren’t built in a day. So, stick with the program. Keep lifting. Keep running. Keep crunching. Keep exercising. Consistency is key.

And over the long haul you’ll reap incredible mental and physical rewards.

That First Personal Training Session…

I started working out at Evolution Fitness in January of 2014, and fell in love with fitness all over again. I’d been out of the game for over a year and my physical and mental health had definitely suffered. I found work out buddies to keep me motivated and began showing up 3 or 4 days a week.

Fast forward to May, when I began working at Evolution Fitness as their Marketing & Communications Director. I maintained my workout routine for the year or so, then found myself working out less and less frequently… all work and no work out. Pretty sad when you work for a gym right? So I promised myself, no more! So I enlisted the help of a Personal Trainer to help me jump start my renewed motivation. I schedule my first session for early one Tuesday morning and was terrified. As someone who works for Evolution, I know all about our Personal Training program – I see other’s results, I get to know trainers one-on- one, but I was still terrified for my first ever training session.

Nervously I showed up, got my butt kicked, and could not have been happier with my experience. I had worked out with friends and co-workers in the past and thought I was pushing myself – I was wrong. Having a trainer there to encourage and motivate me made a huge difference, I was able to overcome barriers and push through where I would normally give up. I was sore for days after that first session, and loved it!

It took me almost a year to muster up the courage to attend my first personal training session, and I can’t believe I waited so long! Having a trainer has completely changed
the way I work out. The motivation, the results, the diversity… there are so many benefits that I didn’t realize existed. So if you’re considering it – do it, you won’t regret it!

Morgan LaBrash