IS YOUR GYM EMPERIENCE

Intimidating?

Good Morning Readers,

I hope everyone is doing well and either had a good workout or has one planned for later today. I was conversing with someone yesterday who mentioned that even though they go to the gym they feel intimidated. This young lady indicated that her lack of experience, combined with all of the different equipment and the people who appear to know what they are doing, cause her to feel insecure.

When I first heard this, I felt somewhat disconnected from this emotion. I am relatively confident at the gym. However, yesterday evening when I returned to the gym to work out and network with the members to promote by new venture, I was reminded that this is an area that I am growing in. In many ways, as I mentioned in an earlier blog, I am an introvert and introducing myself to people I do not know can be very intimidating for me. It reminded me that being out of your comfort zone, whether it is at the gym or in social settings, is not easy at all.

My initial thought after realizing that I am familiar with being vulnerable and uncomfortable was, “Life Begins at the End of your Comfort Zone." Great saying but it takes a lot of courage to follow through. So what are the alternatives to going to the gym? You could build your own gym in your home however this could be very expensive. So what other easy alternatives are there if going to the gym is not your thing?

Staying fit does not necessarily require a great deal of equipment. Exercise balls are inexpensive and very effective if you have a good exercise routine. Also, jump ropes, small weights, ab rollers and other small items for fitness training are great for working out at home. Here is a link to inexpensive effective equipment for home or the gym. http://www.fivebelow.com/ 

In the past, I have used plastic gallon milk bottles filled to various levels as a substitute for weights. I encourage you to get creative!!! You will be able to do lunges, squats, arm curls, triceps kick backs and many other exercises using these simple substitutes for traditional weights, This will allow you to do things at home that you may feel uncomfortable doing in the gym.

Although I enjoy working out at the gym, working out at home is definitely another option as long as you have the determination and focus to do it. I have tried it and in fact that is where I started, but over time and as I progressed, I wanted to reach another level of fitness and decided to join the gym. There are real gains to working with machines depending on your desired results. Remember, to gain strength requires additional stress to your muscles. This means more weight and filling up the milk bottle has tangible limits. So if you are consistent with the home workouts there will come a time when you are no longer making progress.

The benefit of starting your new exercise plan at home is that eventually you will have gained enough knowledge and confidence regarding your fitness and workout that the gym will not be as intimidating. If not, you may want to start purchasing some equipment. If you decide to go this route, I encourage you to look for used items. Used equipment is usually available since many people with the best of intentions purchase exercise equipment but never use it. I also fall into this category with a weight bench and elliptical machine that are currently collecting dust.

As we move forward I am gong to begin posting various workouts along with alternatives that may be used at home. Once my website is up and ready, I will also be posting videos that will assist and support your goals. So if you are eager to gain more knowledge or are unfamiliar with equipment at the gym, try the home workouts I will be posting later today. Let me know if they work for you and let me know about some alternatives you may be using.

Have a great day, and great work out. Get up get moving and get FITT and remember, “CHIT CHAT WON’T BURN FAT.”

Jay

Need Help

Ask Someone

Good Morning Readers,

I begin this blog today somewhat embarrassed and humbled. My wife, daughter and step daughter

pointed out to me over the weekend that although they find my blog interesting it is difficult to read at times. I went back and reviewed all of them for the first time this weekend. I was appalled by the bad grammar, misspellings, and words omitted. Similar to many of my readers, I needed help and I did not ask for it.

My wife suggested I write the blog in word and copy and paste. My daughter and step daughter both

offered to edit the blog before I posted it. All were gentle and supportive with their constructive criticisms

and it was helpful. I took their advice and I am now writing in word initially and sending it to my daughter

and step daughter for them to review. I believe it will be helpful since reading anything that is written

poorly is a strain no one needs.

I want to apologize to all and I am now following my own advice. Go and “Get Help” when you need it.

The trick is to recognize you need it and I did not. However, once confronted with this deficit, I listened

and responded in a positive and accepting manner. This is a challenge for all of us but as you can see my grammar and syntax are improving.

A majority of the people who attend the gym regularly do not have a clue just like when I began 26 years ago. They have no plan and as a result, wander around the gym aimlessly making little or no progress. This is not necessarily

their fault.  Although there are many resources for weight training, including other members of the gym, it can be intimidating and vulnerable to admit when we need help. However, the reality is... people with expertise, usually like to share information and may provide you with some ongoing support. Even now I ask questions when I see someone doing something new or differently than me and it usually enhances my performance.

Take a lesson from me and ask for help, or get a book, or video. It will improve your performance in

whatever endeavor you are undertaking. For me it was difficult to see the errors in my writing because

my mind knows what I mean and fills in the blank. Have someone take a look at your work(out) and

provide you with feedback. It may be hard to hear but it is even harder to make progress without the correct information.

More importantly, implement the new knowledge immediately and do not wait. The longer you wait

the less likely you are to use the information and more likely to forget or discard what could ultimately benefit your routine... and in the long run... YOU!  The fact that you are already moving is great and I applaud your efforts. Now let’s maximize your effort and produce the results you desire.

Go Get Help Now and when you get up and get moving you will see better results sooner. Have a great

day and effective workout.

   

             REMEMBER CHIT CHAT WON"T BURN FAT 

Jay

IF IT IS NOT IN WRITING

It Did Not Happen

Good Day Readers,

How are you today?  Let’s talk about one of the most important activities and a tool available to all that will help you to achieve your goals. And if you have not set any goals well you need to do that too. How will you know when you get there if you do not know where you are going? However this is not the activity we will be discussing today.

The activity involves holding yourself accountable and paying close attention to your progress by recording and documenting your workouts, your measurements (once a month), and what fuel you are consuming. Yes, I said fuel ladies and gentlemen. Please understand that your attitude about food needs to change before you can actively make better choices about what you are consuming. Eating better is equivalent to living better. Food is fuel. It is as simple and plain as that. All living things use various fuels to make their apparatus function properly. The purpose of food is to provide fuel...not kill us.

Recording your workouts is important so you are aware of your progress as well as when you workout has become static. It is also an important tool that helps to insure you are completing your full routine and motivate you to do a little more each time. This is difficult to do if you are not documenting your routine. I recently started keeping my own workout and meal journal and now I have a great source of reference and personal motivational tool that is specific to my growth. If I do the same series two days or more in a row, then I will increase the weight or I’ll change the order of exercises. It is fun to change it up and trick my body to make my workouts more effective and challenging.

One drawback is, it takes a little longer to complete the workout but it is worth it. I also noticed I am more focused which increases the intensity and pump. The gains are steady both in strength as well as endurance. Recording has a way of not allowing you to fake your way through the workout. Like me, you probably will not want to read that you did not do your best. We may be able to lie to ourselves in an attempt to change history in our minds but it is far less likely if you document.

During your workouts, keep your log book or workout journal handy. Quickly write down the exercise, weight, and repetitions after each set. The trick is to find one that is durable, light, and compact. This is a project I will be working on in the next few weeks so stay tuned. I use it to record but also to check in each day and look at what I did previously, in terms of weight, or repetitions to determine where I will begin my workout each day. It works well for me and increases my awareness and determination to become better.

So go out and invest in yourself with a slightly extended workout and a few dollars. Trust me you are worth it!!! Pay attention to how it improves what you are doing and how you feel, while reducing the amount of deadly extra padding you may be carrying around. Why carry that extra weight all of the time causing strain on your body even while you are asleep? It is possible, to put a little strain on your body, for say an hour or two at the gym, park, or wherever you like and put down the baggage.

Shamelessly, I am going to steal a line from my 2^ndfavorite movie, Armageddon, “GET THE BOOK, GET THE BOOK, GO GET THE _ _ _ _ing BOOK.”

Get up, get moving, it is Monday morning and time to improve your health. Have fun this week do something new and remember, “CHIT CHAT WON’T BURN FAT.”