Welcome to Our Community, Now Follow the Rules

Gym Etiquette for the Newbies

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.

The Impossible is Often the Untried

I remember the day I decided I wanted to be a runner. I was 18 and in my freshman year in college. I desperately did not want to be one of the women to succumb to the "freshman 15." Because all of my previous ways of staying in shape were through sports (mostly cheerleading and dance), I didn't really know how to workout efficiently. I tried a few classes at the gym on campus, but mostly I just ran. What started out as a 2-mile morning run on the indoor track quickly turned into 3 miles, then, 4 and eventually five. I'd run at school, I'd run after work with my mom....I just loved to run. The problem was I never pushed myself. I was comfortable doing 5 miles and it seemed to impress others. I'd follow up every run with 30 minutes of abs and stretching.

Now, almost 10 years later, I realize that although I may have been doing a great job caring for my heart with all the cardio, by leaving out strengthening exercises I hadn't been caring for the rest of my body. Additionally, I've learned that doing workouts at the right time of day is critical to building lean muscle and burning fat. I am finally learning and am fitter than ever.

Notice that I say FITTER and not THINNER. I certainly was thinner when all I did was run run run. But now I have shape. I have muscle. I am strong. I have a body that I am proud. That pride and strength translates into confidence which helps me physically, emotionally, professionally and personally.



For example, I'll start the day with a 3 mile run on the golf course in my neigborhood. It's a beautiful and safe route and I love starting my day this way. At the end of my run I may do 20 lunges, 20 burpees, 15 pushes, 50 bicycle crunches and a few minutes of stretching. This early morning workout is what we Tone It Up members call our Booty Call :) We get moving first thing to jump start our metabolism.

After work (I work a full 8 to 10 hours daily) I'll head to the gym to complete one of the Tone it Up workouts. Yesterday I did the below routine:



I followed it up by an intense 30 minutes of HIIT (High Intensity Interval Training) to burn as much fat as possible. By the time I was done I was exhausted. 15-20 minutes of stretching and I was on my way home, with nothing but refueling on my mind (aka dinner).



I've also learned how to set goals for myself to keep me going. Last weekend I ran a 10K. It was my goal to place. I wanted a medal. Sure enough I came in 2nd place overall for women!! I could have pushed it harder and therefore have set my goals higher. Today I began training for my first half marathon.

I found out about a group of people in the area also training and ran with them for the first time this morning. I'm used to running alone and was surprised at how easy it is to run further and push harder when you're running with others. Before I knew it we soared past my comfort-zone (6 miles) and completed 9.12 miles! I was amazed and proud. I'm eager to see how far I can go next saturday and so thankful for finding my new running buddies to motivate me :)

I've found most of my inspiration through the Tone it Up community. Katrina and Karena, our trainers, motivate hundreds, if not thousands, of women everyday. They keep us involved, excited and make getting toned a group activity. Their meal plan is incredible and has taught me a lot about healthy eating. Finding these two online has positively affected my life more than I can describe. I don't think I'd have the confidence to try a half marathon if I hadn't already been training with these two, building my strength and endurance.

I will keep you posted on my progress. Until then, remember that it's only impossible if you don't try it. Lace up those running shoes and hit the pavement. You may surprise yourself ;)

Eat, Work, Live, Love, Run...repeat

It's been over a month since my last post. It may seem like I'm slacking but in actuality I've been in overdrive! August was an insane month. On top of the birthdays (yours truly included), out-of towners visiting and a record-breaking month at work, I've been focusing heavily on taking care of my body. Thanks to Karena and Katrina from Tone it Up I've been eating healthier than ever, trying challenging workouts each day, and developed the discipline to follow a fool proof and successful routine. For my Tone it Up Booty Call each morning I run 3 miles on an empty stomach. My meals are all fresh and nutrient dense. I do strength training and more cardio in the evening, and finish of the day with a healthy homemade meal. I have to admit, however, I still indulge in my regular glass of red wine and the occasional mixed drink or beer. A girls gotta live a little, right?!?

I also completed the Tone it Up 7-Day Slimdown. My sister-in-law and I did it together, which held us both accountable and kept us on track. At the end of the detox we both saw significant results and felt like a million bucks. The cleanse is a great way to flush out heavy toxins and balance both your hormones and PH levels. K&K recommend doing it bi-monthly. I can't wait until October! After I completed the slimdown I had a photo shoot with a friend on the beach to document how great I felt.

I've also recruited another TUI member, a co-worker of mine with a drive to shed some pounds. Having friends and family be passionate about healthy living makes it a lot easier to stay focused. I'm looking forward to doing the 7-day slimdown with her :)

I've learned more about cooking in the last 2 months than I have in 10 years! My diet now consists of seasonal fruits and vegetables, beans, healthy grains and seeds and hardly anything processed. Though it requires more work I am having fun and my energy level has skyrocketed. My husband is enjoying the variety of foods as well and is eating things he never thought he'd try. Knowing I am making us both healthier is an incredible feeling. We also enjoy the quality time we're spending making and eating our exciting new meals.

My life has been go,go,go and I suprisingly do not feel exhausted. I am happy, healthy, and loving life. More updates to come :)

My Tone it Up Experience

I've recently discovered a team of incredible trainers who feature a blog and website ToneItUp.com. Karena and Katrina, out of Hermosa Beach, CA, are quickly becoming internet sensations as well as well-known trainers. They are super interactive with social media, which is not only keeping me engaged but guilting me into completing my workouts for the day. They regularly post new workouts to try with clever names like Itty Bitty Bikini Workout and Backless Dress Workout.

What sets the ToneItUp workouts apart from others is that the moves engage several muscle groups at once, resulting in more calories burned and an overall greater result. Pair a workout routine with a 6am Booty Call (an extra workout squeezed into your morning routine to jumpstart your metabolism) and you're well on your way to getting toned!

In addition to giving workout tips and motivating you constantly through email, twitter and facebook, they've also created an online community to help members enage with one another and keep each other motivated. We share tips, recipes, and more. The best part is it's free! You can submit your stories online, interact to win goodies, and meet like minded people. It's a win-win!

Karena and Katrina also feature a diet plan with proven results. Though I have not tried it myself (I plan to in th next month or so) I've seen before and after pictures of several women who have and the results are incredible! I have, however, tried some of the recipes they post on Food Friday and am enjoying the tasty yet healthier recipes. I also LOVE how they constantly remind you of the importance of drinking water throughout the day. Although I'm running to the restroom more often, my body is definitely happier and my cravings have been curbed.

And if all of this isn't enough inspiration they're both amazingly gorgeous and fit. If nothing else, seeing them daily pushes me to work harder.

I've been plowing through their workouts for about a month and have noticed a difference in my body. I'm stronger and more toned. I also completed my first duathlon (5k run, 20k bike, 5k run) and came in first for my age group!

Land Rover Hilton Head sponsored the event, so my good friend Jonathon and I were happy to bring cars to display and compete. Jonathan also won first place for his age group!

Go us!

I'm enjoying my more active lifestyle and definitely recommend it to others. To learn more about the ToneItUp girls, visit them at the below links.

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