What to do in the gym when it’s mega busy!
Firstly, I want to start by saying - I hope you had a great Christmas! Ate good food, came off your phones and enjoyed your families company or just enjoyed the time alone.
Now that’s over everyone will be rushing to sign up for a gym membership, highly motivated by the weight you put on during Christmas and before.
The common belief is cardio = weight loss so when you join and go to the gym expect the cardio area to be full, every machine in use and maybe even a queue, it has been know to happen.
The best thing to do if you haven’t been to the gym in a long time is to go and find a space you can stretch, do mobility and basic movement work every machine will be taken with everyone going a 1000 miles per hour to smash their resolution of weight loss and unfortunately almost all of them will fail, it sucks but it’s true!
So why do the same as everyone?!
Find a spot in the gym when you can practise movement, learn to body weight squat, pain free and perfectly, learn to do press ups, lunges, planks etc, just work on the basics, get used to coming to the gym, at the moment making it a habit is the most important thing, it’s going to be boring and frustrating, but if you can preserve through this month the gym gets quieter around mid Feb, and then you get a proper plan together you can understand the trends in your gym, for example, Monday in my gym everyone is on everything, then Tuesday it’s mostly upper body equipment.
Find your gym trends, stick to the basics at first, body weight movements and mobility, then attack the gym and get your results from mid Feb onwards, if you genuinely don’t know what to do,
Make sure you invest in a good PT, I promise you it pays off, a good PT will make sure you get your results and will make sure they stay!
Speaking of which if you want to start in the best way and get ahead of the pack, let me coach you, book your consultation today!
How to pick unstoppable New Years resolutions!
Yeah, it’s something like 80-90% of New Years resolutions fail, why? It’s because people pick stupid stuff like, learn a language or never eat chocolate again, learn how to dance, quit smoking. These are all the end goal, do you even start with these!
Instead write better more true goals, notice I wrote true not realistic!
A example of a true goal, “take part in a salsa competition by the end of the year, I’ll do this by practising just 2 hours a week, classes are every Wednesday and Thursday, I have found a class that is near my work so I can go straight there to practise, the competition tends to be mid-November which gives me roughly 100 practise sessions.”
“My goal is to stop smoking, I’m currently smoking 20 a day, I don’t want to smoke at all by the next new year, I will achieve this by quitting 1 cigarette a week for 16 weeks, I will then change and cut a cigarette out every 10 days, leaving 1 cigarette after 30 days, I’ll then stop cigarettes completely and any withdrawals I get I will use gums or tablets to get a nicotine hit, after 30 days of not smoking I’ll quit all products, the money I’ll save from stopping to smoke will be £30 a month, that will be spent In feb next year on getting my teeth whitened and a new gym membership.”
These are a true goals, they are specific they detail the HABITS you have to form to stop/start something, the end goal is almost irrelevant if you aren’t building the habits to get that goal.
So make sure when you pick the habits, don’t just say them, build some intent around them, Hand write them out and put them on a white board or on your fridge or somewhere you can see them everyday, make sure you ask someone to keep you a reward, these kind of goals don’t give you a quick return, you don’t see an immediate impact in your life so set milestones and reward yourself, not with food! It doesn’t have to be a big reward, it can be as simple as I’ll reward my self when I get down to 15 cigarettes with a cinema trip, a new dress from ASOS, and then set bigger goals, like ‘when I completely stop I’ll get my teeth whitened’ this is an expensive reward but you deserve it! Well done.
Another thing that helps is reframe who you are, don’t say things like I’m a smoke, say to people ‘I don’t smoke anymore’ even if you haven’t, you aren’t a smoker, just make sure you quit!
So the points are:
Set true goals, make them huge, make them extravagant but make sure you HAND WRITE them and HOW you will achieve them, what it means when you DO get you goals and what it means if you DON’T get your goals, the HABITS you will build, the REWARDS you will give yourself and make you you find someone who will keep you ACCOUNTABLE.
Have an incredible 2020 and welcome to a decade!!
I was speaking to a member the other day about what to when you’re training and getting bored,
this seems to be quite a big problem as it comes up quite a lot when speaking to member and clients when they’re training on the own.
If you’re trying to train and you’re bored the problem doesn’t lie in the boredom itself, its the effect that being bored has on your willingness to try harder and keep your effort levels as high as they should.
So first to do is find a playlist that motivates you, I have a few go to songs when I’m building up that get me in the zone to train but once I’m training I then have 2 playlists, one to keep me in the zone and motivated to push harder and one to my mind occupied on the lyrics and the nostalgia the songs offer, for example, in the training with intent playlist I have things like, rock, heavy metal, hip hop, rap, in the other one, I have artists like Uncle drunker, Taylor swift, coolio, drake loads more, like I said that playlist to get me to sing along to the music, it’s to make think about he music rather than the training.
Another reason people get bored on there own is because training by yourself not speaking to people can be lonely, for this I suggest 2 things, go out for a long walk by yourself, like a 1-3 hour walk, no music, no phone, just you and the walk, it’s a form of meditation that some call active meditation, but this will help you get you used to just being by yourself, being comfortable with the thoughts you have and the feelings you have,if you can’t be comfortable with who and how you are, I genuinely believe you will never be truly free and happy, which is a little deep, but it’s something for you to explore.
The other thing and a lot less deep, is to listen to a long form podcast, a long for a podcast is a podcast over 1 hour, I much prefer these, the speaking can get his/her point across much better, they can elaborate and explain, you learn a lot more and it’s more interactive, some long form podcasts I can recommend are;
Sam Harris - Mindfulness
Joe Rogan - not the MMA or comedian guests, they’re good, but you don’t learn anything useful, so make sure you pick the ones with the other guests!
Shane Parish - the knowledge project
But if you do a quick google search, then you’ll find hundreds of recommendations.
2 more nd then that’s it,
The other one and to be honest the best one as there has been many study’s showing that training with someone will improve performance, I don’t mean just a coach, a friend, colleague whoever you can train with, train with them, the coach would be best as you can Learn proper technique and loads of other stuff and they are there with the purpose of improving your workout among other things, so train with someone!
The last and final thing is a really really short one, it’s this...
Everyone gets bored in training sometimes, get over yourself and push through, just keep going, doing a half assed workout is better than no workout, mix it up try something new but keep going.
The Main Author is Dan Grimes, Guest authors will be posting too.