It often takes the start of a new year for people to decide to make some life changes. I get it. I respect it. And I hope you follow through. Chances are, however, that in three months you'll have abandoned these new life changing habits. Whether it's to quit smoking, eat better, or start working out many of you will give up, back out and walk (maybe even run) away.
There are a couple of reasons for the 99% New Year's Resolution failure rate. First, your goals are to big and to vague. If you want to lose 30 lbs. and haven't really decided exactly how or set mini goals along the way, you're setting yourself up for failure. We as humans get discouraged when our plans don't come to fruition. It's okay. It happens to all of us. Which is why it's essential to set attainable goals. So instead of saying "I want to lose 30 lbs," make a real plan!
Set mini-goals. For example, plan to loose at least 5 lbs. before Valentines Day. If you reach that goal, treat yourself to a piece of chocolate and a good pat on the back. Set your next goal for another 4 weeks out.
Set a goal to change your body measurements. Measure yourself each week to see how your weight is redistributing. This will keep your focus off the scale and on your health. Muscle weighs more than fat. We've heard it over and over and over again. The scale will only deceive you. I don't even own a scale. I keep track of the changes in my body by how my clothes fit and measurements. People are consistently surprised when I tell them how much I weigh (I am not ashamed to say that at 5'9" I weight 137 lbs). They usually guess I'm about 15 lbs lighter than I am. I'm certainly not complaining, but let's get real. I'm toned, I have shape (for the first time ever I have a nice round butt!!), and I'm strong.
Set fitness goals, not just body goals. Plan to run a 5k by March, be able to complete a kickboxing class and keep up with the instructor by April, hold a plank for a full minute by the end of January, etc. "Losing weight" isn't necessarily about making yourself lighter. It may be for people who are seriously overweight, but typically when people are trying to "lose weight" they are actually trying to get into shape. Getting into shape requires burning fat, building lean muscle and increasing energy and stamina.
But all this talk about working out brings me to my real point for this post: GYM ETIQUETTE.
With all the resolutioners making our gym more crowded, us lifestyle gym-goers (meaning we go regularly, always have and always will) are becoming a bit frustrated. Please don't get me wrong. I'm happy so many people have committed to making themselves healthier and encourage them to keep coming. I do, however, want to offer a list of rules that the newbies need to be aware of:
1) Be considerate of who and what is around you. Don't take up more space than you need to and don't leave your crap laying around in spaces that people can be using productively.
2) Wipe down whatever you use. This goes for cardio equipment, stability balls, yoga mats, and everything else your sweaty body is touching. Not only do I not want to sit in a puddle of your sweat, I also don't want to catch whatever creepy crawly funk may be crawling around on your skin.
3) If people are waiting to get on the treadmill, limit your time to 30 minutes. I've gone to gyms that have actually made a 30 minute rule on all their cardio equipment. Ours isn't a rule, there aren't signs posted to remind you, but it is a courtesy that us regulars are aware of. Don't be a treadmill hog when others are waiting.
4) It's not a fashion show. I'm glad you love the way your ass looks in your yoga pants, but pairing those pants with a bare midriff, a full face of makeup and wearing your hair down just looks ridiculous. No one seriously working out wears their hair down. A full face of makeup will clog your pores and do terrible things to your skin. It's actually recommended to remove all makeup before working out for this very reason. We know what you're doing and you look like an idiot. Stop it.
5) Don't hang around the water fountain. You may be here to socialize, but I'm not. Chances are I am in the middle of an intense workout that requires I keep my heart rate up. If I'm running to the water fountain to get a drink, please move out of my way and take your gossip club to another area. Preferably one outside or in the locker room so as to not inconvenience anyone else whose way you might get in.
6) Don't interrupt class. A big part of working out efficiently has to do with your heart rate. Do not interrupt the instructor and deviate from his/her plan. You're not cute, not funny...you're just being annoying and ruining the workout for the rest of us.
7) It's not a competition. Don't look at what I'm doing and one-up me. I have a plan I'm following, a circuit to complete (and probably repeat 2 more times). I know how to get in a full body workout. You, on the other hand, look like you're copying what I'm doing with bad form and too much weight.
8) We're not checking you out. One of my favorite things about my gym is watching some of my fellow regulars. I learn ALOT from just watching people. My workouts are always full body, with weird movements, using mostly just my body weight, some free weights and resistance bands, plyo moves, etc. There are so many workouts out there to try so I'm always observing. I'm not checking people out, I'm checking out their moves. I'm also looking at people's form and critiquing my own. If you're not using good form you might as well quit. You're doing more harm than good. Which brings me to my next point.
9) The mirrors are there to observe form and movement, not because we're all egotistical pricks (though I admit, some of us are).
10) And finally, be friendly. We're all here for the same reason, aren't we? Say excuse me, smile when we make eye contact, ask if I'm through with my medicine ball before snatching it up. The gym is a happy place where we are doing healthy and productive things. Please don't make my happy place a negative one.
I guarantee you that once you start feeling like one of us (regulars) that you'll enjoy the gym more and want to keep coming back. We hope you do! We support one another, offer tips, spot each other and become friends. Welcome to our community. Now follow the rules.
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