5 Gym Etiquette Tips to Remember

5 Gym Etiquette Tips to Remember

Every gym will have its own set of rules. The rules help to make sure that people stay safe, and the gym is not subject to any liability issues. Outside of those rules, there are sometimes some suggestions to make the gym more enjoyable. Then there are the unwritten rules that everyone wishes people would follow, but not all do. If you want to make sure you are not bothering other gym members and employees, here are five excellent gym etiquette tips to remember.

1) Health

If you are sick in any way, stay away from the gym. It is hard for gyms to remain completely clean and germ-free without the help of their members. If you think you may be getting sick or you are overly tired, go for a run outside. Skip a day at the gym and come back when you feel up to speed. Especially at a gym like ours where you are going to be in close contact with a fitness instructor or other members of your class, germs can spread quickly.

2) Phones

The gym is your time. Turn off your phone, leave it in the car or in a locker. Do anything but answer your phone while in a class or working with a trainer. There is nothing more frustrating to the trainer or to the other people around you when you start discussing your latest stock trades with your broker, or what your husband needs to pick up from the grocery store. Make your time at the gym a separation from your phone.

3) Stuff

Especially at a small gym, it can feel like you are home as soon as you walk in the door. This is a great thing and something all gyms want people to feel at home. However, the gym is not your home, so kicking your shoes off, throwing your coat on the ground, or leaving your water bottle in the middle of the room, won’t help the overall operation of the gym. Be mindful of where you place your items.

4) Talking During Class

In certain circumstances, it is perfectly fine to talk to another member of the gym during the class. Just like the seventh grade, make sure you are not distracting other people and make sure that the person you are talking to is still getting the value they want out of each class.

5) Awareness

When it comes to small spaces with little mirror access and limited equipment, be aware that there are other people in this world. You should be able to spend some time in front of the mirror to work on whatever you need to, but when you see three other people waiting behind you to try and see a part of their foot in the mirror, it may be time to move on. Sharing is not hard when everyone is in it together. We all have a similar goal being at a gym. Getting healthy and getting in shape should be something that people strive for together.

The Biggest Benefits Offered by Circuit Training

The Biggest Benefits Offered by Circuit Training

You have likely heard of circuit training, but do you know what it is or what it entails? If not, you aren’t alone. There are many people who are right there with you. 

Circuit training is a type of exercise where you rotate through several stations, doing various exercises for a certain amount of time or for a set number of repetitions, back to back, with little rest until you have completed the circuit. There are a few ways you can create a circuit, but usually, they consist of several movements that include dynamic, weighted, and bodyweight exercises. 

One of the best things about circuits is how they can be adapted to your needs. They can be developed for strength, cardiovascular improvement, mobility, and even for specific sports training – virtually anything you can think of. Also, circuit training doesn’t require much space or a lot of time. You also don’t have to make this overly complicated – unless, of course, you want it to be. 

Keep reading to learn more about the benefits offered by circuit training here. 

The Specific Benefits Offered by Circuit Training

While there are countless benefits offered when you circuit train, some of the biggest benefits include:

  • Improvements in your cardiovascular fitness
  • Improvements in your muscular strength
  • Improvements in your muscular endurance
  • Increased social interaction while exercising
  • Increased adherence to your exercise program

From a practical standpoint, a circuit is extremely easy to set up and they require very little space or equipment. You can engage in circuit training using boxes, weights, TRX, kettlebells, and other types of equipment; however, for many people, body weight is plenty. 

Learn More About Circuit Training Here 

Circuit training is an exercise routine that is extremely versatile. Regardless of if you are working out alone or with other people, you can utilize this mode of training. Proper circuit training can help with core training, athletic performance, strength, and weight loss. 

If you use the services of a personal trainer, they will help you devise a circuit that engages the muscles you want to develop, or another goal you may have. What’s even better, with the help of a personal trainer, you can feel confident that the circuit they develop will be fun. 

One of the biggest takeaways of circuit training is how it can be adapted to virtually any type of exercise that you typically do. You can do your circuit training from any location, with or without equipment, and cover many muscle groups in a single session. 

Is Circuit Training Right for You?

Circuit training is something that everyone can participate in, regardless of your current abilities or levels of endurance. If you aren’t sure how to create a circuit, it’s a good idea to work with a personal trainer

They can devise a circuit that works right for your needs and that will help you build your muscles, lose weight, or meet your other training goals, regardless of where you are starting. 

How to Make the Most Out of Your Sessions With a Personal Trainer

https://rawfitnesspersonaltraining.com

 

Over 41 million Americans currently have a gym membership. However, only around 100 million of these individuals go to the gym on a regular basis. If you have made a resolution to slim down and tone up, a gym membership is a great investment. Choosing the right gym will require you to do some in-depth research. 

 

Ideally, you want to choose a gym that can offer some one on one help. Working with a personal trainer is a great way to reach your fitness goals. While you may have a bit of anxiety about working with a personal trainer, you need to push through and do it.  

Keeping It Honest

Your personal trainer should be viewed as your partner. In order to make this relationship thrive, you will need to be honest and transparent with your personal trainer. In most cases, a personal trainer will want you to stick to a good diet. Without a healthy diet, all of the work you put in at the gym will be basically for nothing. If you are supposed to be following a diet plan and don’t, try to avoid lying to your personal trainer. 

It is best to come clean and tell them about the problems you are having. They will be able to offer some suggestions regarding what you can do to stay motivated and on track. In the beginning, staying on a diet and a rigorous workout routine will be hard. However, as you start to see gains, you will become more motivated. Also, the longer you workout and eat healthy, the more it will become second nature and a way of life. 

Let Your Trainer Know Your Goals

When first meeting with a personal trainer, you will probably get questions about what your goals are. Knowing what you want to accomplish from a fitness standpoint is important. For instance, if your main goal is to lose weight, then the trainer knows to schedule more cardio. 

However, if you are more interested in toning up and building muscle, your trainer may focus heavily on weight training. The overall effectiveness of the fitness program your personal trainer devises hinges on the information you provide them. This is why being honest and forthcoming about what you want is crucial. With the help of a great personal trainer, you can have fun and work up quite a sweat

Try to Avoid Overdoing It

On your first day with a personal trainer, you may forget about the limitations your body has. While your personal trainer will be looking for signs of fatigue, they may not spot it every time.  Overdoing it on the first day can result in lots of aches and pains the next day. The last thing you want to do is take yourself out of commission this early in the game. By working with a personal trainer, you can develop a fitness plan that is both effective and customized to fit your needs and body type.

Looking For a Great Gym? 

If you are looking for a gym with a great reputation and talented personal trainers, contact Raw Fitness today. 

Does your life currently feel overwhelming?

Does your life currently feel overwhelming?

When you get overwhelmed, what is your gut reaction? 

Is it, A:  to close everyone off and hide in a dark corner? 

Or, B: do you step back, take a breath, and figure out how to deal with the problem?

If you answered ‘A’, you’re not alone, but this blog is for you. I want you to know that YOU are capable of “doing hard things.” Remember, every setback is a setup for a comeback, and you are a comeback champion. 

Ok, so now that you believe you can accomplish whatever difficult situation life hands you with today, let’s give you some practical advice that you can put into play right now when it comes to your health and fitness.

If you are particularly overwhelmed about just getting to the gym, here’s a few tips on how you can increase your daily activity by adding a few small habits:

  1. Park your car farther away than normal when you get to work or the grocery store. Every step really does counts!
  2. Take the stairs! Pretend the elevators are broken at least once a day and you’ve got no other choice but to take the stairs. 
  3. Get up and MOVE (10 squats/jumping jacks/push-ups…) when you’re watching TV, on commercials, or at least every 30 minutes.

 

If eating healthy, meal prep, and nutrition in general overwhelms you, here’s what I would do:

  1. Understand that we all started somewhere in our learning journey. Changing habits takes education, and you’re on the right course to learn how to take control of your meals. Give yourself time to learn, and never stop learning.
  2. A lot of us struggle to get breakfast in the morning. I know that I need to have something ready to grab as I’m on the way out the door, because I like to sleep until the very last moment possible. One of my go-to, easy, AND healthy breakfasts are egg muffins. Prep them on a Sunday, then pop them in the microwave for 20 seconds and you’re good to go. That recipe is in our E-Book of Recipes. 
  3. Ask For Help! We are here as your guides through this health and wellness journey. We weren’t born with all the answers, and neither were you. So, let us teach you what we’ve learned, and maybe you can teach us something in return 🙂

 

Anytime you’re overwhelmed, pause a moment and take a few deep breaths. I know it sounds silly, but it works. It really helps to re-prioritize your problems and find solutions. I once had a manager that told me: “Come to me with any problem, but I hope you have an idea for a solution.” What I took from that was that I actually might have some idea of what to do, and I was strong and smart enough to prioritize a solution. Remember, you can do the hard things life that has in store.

You’re now ready to take on the day and tackle whatever life throws at you!

“In The Know” Nutrition For Weight Loss

“In The Know” Nutrition For Weight Loss

Have you ever felt frustration with the whole process of pursuing your health and fitness goals?

We at Raw Fitness have broken down and simplified the process by breaking down success into 3 distinct categories.

  • Movement Mastery
  • Mindset Mastery
  • Meal Mastery

In order to be successful you will need all 3. Today's lesson focuses on what may be the greatest source of frustration, confusion, and hindrance to seeing your clothes fit the way you want and having the scale tip in your favor: Nutrition aka Meal Mastery.

Natalia eats, drinks, lives, sleeps, breathes helping others to be successful with their Meal Mastery.

If you want to get out of the rat race of mustering up enough motivation to stay away from "bad foods" or forcing yourself to eat "good foods" then watch this video on a concept we call "Structured Flexibility" 

I'm warning you right now, get ready to get off the hamster wheel and find the true way to achievable and sustainable results. This video is a game changer.

Overcoming Gym Related Anxiety

Overcoming Gym Related Anxiety

Hopefully you have visited our gym or perhaps even this website because you have worthy fitness goals.

Perhaps you are one of the many people who may feel anything from a light case of butterflies walking into a gym environment, all the way up to a full blown panic. Or perhaps it's somewhere in between.

The obtrusive thoughts of: "what if I look stupid?", or "what if I can't do it?", or even "what if my muscles start to burn and I get out of breath and I don't like the way it feels?" can be a much more negative experience than the workout itself. 

So whether you are highly debilitated by this, or it just steals a little of your joy, the encouraging reality is that we have the capacity to learn and grow and change as humans.

You, as many have before you including myself, can overcome this and not let is stand in the way of you making your comeback, whatever that may look like for you.

Would 10 minutes of your time be too much to ask in order to launch you into some serious forward momentum in dealing with your anxieties, both in the gym and out?

Good! Because I actually only need 6. Check out the video below and as always, we welcome any comments you feel comfortable bringing to the table.

Foam Rolling Favorites

???? Do you even Foam Roll?? Foam Rolling, a tool for “Self Myofascial Release,” is a great idea for literally everyone to incorporate into their exercise routine.

With just a few minutes each day, you can really help your muscle recovery time shorten by providing hydration ???? and allowing your fascia (connective tissue) to return to it’s normal elastic, pliable self.

???? Reach out to us in you’ve never used a Foam Roller, and we would be glad to point you in the right direction! ➡

strict on goals

strict on goals

❓❓How do you deal with an interruption in your health and fitness journey? Does it derail you for weeks? Does it make you feel overwhelmed????? Or, do you take it in stride, and stick to the long-term plan?????

Say your nutrition is bad for 1 whole weekend. Does that completely destroy your mindset about weight loss?
❎Don’t give the interruption that power❎

1 bad meal does not mean you’re off track forever. 1 bad workout, or 1 skipped workout doesn’t mean you’re never going to get your results. ????

That being said… hold yourself accountable✔ to get back up after and get back on track!???? Keep your long-term goals front and center in your mind! ???? Sometimes we have events pop up at work and they change our workout schedule. The key is, we must continually remain flexible and somehow get the workout done. ????

???? Share some of your strategies on how you overcome a small setback! ????

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