Creating An Alternate Workout Space

One's workout can easily be deterred by a number of factors such as climate, finances and not having the resources to properly exercise, even if you're at the gym.

Having a home/alternate workout space is crucial and doesn't require much space, time or money. Here are some pointers to help you along the way.

1. Utilize your living room, hallway or even bed.

And of course I don't necessarily mean that last one in a nasty way.

Seriously, if you can find space to do drills such as crunches, dips, and pushups, there's a start. You can stay active and at little to no cost.

2. Have a steady library of workout videos and YouTube videos.

I mentioned this last year in my article "Cabin Fever Workouts". DVD packages such as Insanity, P90X and anything by Jillian Michaels allow you to carry your workouts anywhere you have access to a TV and DVD player. Better yet, YouTube is full of exercise and conditioning videos and circuits.

3. Buy certain equipment but don't feel the need to break the bank.

Plenty of people buy weight sets, cardio equipment, basically their own home gym. That is fine and good as long as you can afford and use it. However, all you really need is a mat or a large beach towel, a jump rope, a broomstick for good mornings, and some heavy equipment that is more inexpensive. Also , if you have access to the woods, buy yourself an ax or a hatchet. One of the better workouts is cutting wood and someone always needs some wood for various reasons. 

4. Run/walk/jog outdoors.

Even in cold weather, this is good, free and easy cardio. You're staying active and you're not even sacrificing space.

5. Do plenty of yoga, pilates and/or PiYo.

All of these exercises are low impact but effective and work well inside of your home. You don't need much space, yet you're still getting loose and sweating and getting a good core workout.

One has to be creative and always thinking to stay in shape. Workouts get old quickly and you always need plenty of options.

What are some other ways that you workout in the home or outside of the gym? What does your home workout space look like?

Things To Pack Two Of In Your Gym Bag

Yep it's that time of year again: the beginning. Gyms and fitness centers everywhere are packed out with the New Year's Crowd. However, newbies and veterans alike always forget something that is vital to their workout or regimen. The difference is that forgetting something will easily discourage a newbie or a seasonal person.

This is why I pack extra of quite a few items. Here are some accessories you should have at least two of in your bag.

1. Workout shirt

Let's say yours gets too sweaty or even lost. Or for those that like to coordinate their outfits, there may be a better shirt in your bag.

2. Shoes.

You want to have proper footwear when working out, especially if you're doing heavy cardio. It never hurts to have another pair of tennis shoes.

3. Shorts/pants

This is mostly for temperature reasons. You may find yourself too hot or too cold. Therefore, prepare for any condition in the gym.

4. Water bottle

You must stay hydrated and while you may have left your fancy blender bottle at home (I have one also and love it) , you can still have an extra bottle to turn to. I actually have about three-four water bottles, and they need not be fancy. An empty 16 ounce bottle will do.

5. Earphones

Most of us aren't going to forget our phones. However we may forget our headsets so we can get into the zone in private. Or worse, your earphones may fade out on you. Either way, have multiple sets of these to complete your multiple exercise sets.

6. Towels

Even if your gym provides towel service, bring a couple of extra hand towels and even a regular towel. These are all found at affordable prices at Walmart and Dollar General. Like water bottles, you can't have enough of these.

7. Socks

Very important for various reasons. One main one is you may be doing yoga or pilates where you remove your shoes. You then realize you don't have decent socks on.

There are many things that we all carry into the gym with us to make our workouts more effective. Work with your collection and keep backups, especially if you don't live close by.

What are you always forgetting to bring to the gym? Are there any items that I omitted that you would add?

Seven Workouts To Try To Get You Going

My series on health, fitness, and healthier living continues. Often we find ourselves not sure what to do or what to work on in the gym. There's more than simply walking on the treadmill for an hour, doing 100 situps and pushups, and getting on the bench press.  You should try to work the entire body through the week if possible, and concentrate on certain areas that need the most attention. 

Now many of these workouts are most effective with proper diet and water. However, they will all give you a jumping point.

1. 2 on, 2 off.

I learned this years ago from my former trainer. Stay on the treadmill for about 10-15 minutes. Walk for two minutes, run for two minutes, and then repeat.  You can adjust according to your strength level. 

2. Eight sets of everything

You may be working chests and arms, or simply legs. Try working a favorable weight, but doing three sets of eight on every machine. I often do fifteen, but I have started at eight.

3. HIIT/circuit stuff

This high intensity interval training includes sets and intervals of squats, lunges, burpees, planks, and even sprints and suicides. These have been shown and proven to boost the heart rate and burn more calories and fat. 

4. Classes

Don't underestimate a good class. Many are already included in your gym membership so take advantage. ZUMBA, Insanity, Body Pump, spin, MMA, etc. My gym, Anytime Fitness, even has Fitness On Demand, where you can choose a specific class, and watch and workout with it on a large projection screen

5. 20/20/20

On an all-cardio day, this is very effective.  20 minutes on the treadmill, 20 minutes on the bike, and 20 minutes on the stairmaster. You can sub in any cardio exercise. But pick three and do each for 20 minutes/piece.

6. Sports

Engaging in a sport such as basketball or racquetball can get the heart pumping.  Full court basketball is particularly always good cardio, arm and leg workouts.

7. Abs

Working abs is the toughest and often the last body part to get fully sculpted. It relies heavily on your diet, rather than your workouts. However, there are many ways other than sit ups to work these. I mentioned planks earlier.  There are also several ab machines, bicycles, sprints, jumping up and down, and the ab roller for instance.

Hope these help in your fitness journey!

Seven Simple Tips To Lose Weight, Get Into Shape, And Feel Great

Many of you who started the year on a mission to lose x amount of weight are starting to see how difficult it really is. It takes time, patience, and lots of hard work, both physically and mentally.  Nevertheless, before you throw in your gym towel as many are starting to do, check out these seven tips that will help make your fitness goals easier to accomplish. 

1. Proper Diet

You can exercise for two hours/day, seven days a week.  However, if your diet and eating habits aren't proper, you're wasting all that time. Learn to treat your body like a temple and take care of it well. There are hundreds of diets out there that yield results. What really burns the calories and speeds up the metabolism is simple clean eating. Lots of water, fruits and vegetables, lean proteins and complex carbohydrates are a great start.  Keeping a food diary with calories and fat grams is also good to see what you're eating.

2. Safe Exercise

Proper, safe workouts not only burn fat, they tone the physique and make you feel good inside.  Well not initially though.  You will be sore for a while.  However, a good workout where you sweat and push yourself is a good stress reliever and is good for the blood circulation.  Don't forget to seek a doctor's approval before beginning a workout, and don't feel you must over exert yourself too fast. Take baby steps until you reach the level that you want to lift, run, or workout. Develop your own routine and worry less about other people's workouts. 

3. Plenty Of Rest and Sleep

You should give yourself at least one rest day each week so your body can rebuild and recover. Also, make sure that you are sleeping well. The average person needs at least six-eight hours of quality sleep to achieve maximum results.  Naps are also great as I've mentioned in the past.

4. Stretching

Spend at least two minutes stretching before and after you work out.  This gets the muscles and joints loose, and prevents injuries such as pulled muscles or hamstrings.

5. Stress management and relaxation.

Basically, take time to mediate, breathe and relax every day. Having lots of stress will also impede fitness results.  Therefore, simply relax and have fun in this journey to get fit. The results will then take care of themselves. 

6. Motivation

You must have a definite reason or "why" for you to keep at it, especially when times get the hardest and life interferes. Post your motivation and short-term goals, and stare at them every day.  Also, keep yourself pumped up through surrounding yourself with like-minded people, and have plenty of upbeat music on your playlist.

7. Dedication. 

This may be the most important.  You must stay dedicated and committed to the process. It is not meant to be a quick fix. You are developing a new lifestyle.  One must be in the routine for working out, eating healthy and taking care of themselves.  Think of yourself as a company and maintaining your health is your job. It would be a shame to fire yourself for not doing what is necessary to succeed. So take responsibility and don't allow that to happen. 

Just remember that it is possible and don't give in. I've learned that it is an ongoing process as you improve in your fitness, regimen, and in age and wisdom. Keep at it; the rewards are great.  

Now pick that sweaty towel back up and put in work!

Encouraging Newbies At Your Gym

Yes, yes I know and understand.  A new year can be exciting and refreshing. However, if you're a regular gym rat, fitness buff, or are at the gym religiously, it can be frustrating. Your own routine can be interrupting by new folks hogging the machines, weights and other equipment.    There are all sorts of people trying to start anew and get fit for the New Year. Some stick it out, many give up after a month or two. 

One reason people throw in the towel so quickly is that they are newbies, or rookies to working out. They know they need to get healthy; they just need the proper encouragement and motivation.  A NYE resolution may have brought them there. However, how do you keep this new member from becoming a Holiday Hopper (only showing at the first of the year and just before the summer to tone up for vacation season.)? Here are some suggestions I have. It's been decades since I was a newbie but I'm always willing to help anyone trying to lead a healthy lifestyle.

1. Patience.

This is for both rookies and veterans alike. Anyone new to working out must realize that real results will not come overnight. You will also be really tired and sore at first but this will eventually go away. Also, veterans, please make them feel welcome and don't be the gym police. Kindly remind them if they are taking too long on a machine or a piece of equipment.  Answer any questions they have and even ask them if they would like to workout in some sets with you. If they decline, that's fine. A warm personality can go a long way.

2. Seeking other help

The key word here is still encourage.  Encourage them to work out with you if they desire. Better yet, get them in a class, bootcamp, or get them to try a session with a trainer. Many gyms offer free 30 minute personal training sessions. This can help the gym neo get some motivation and drive to keep trucking.  The classes are definitely good for that as you are working out with folks of all fitness types and walks of life. Many personal bonds can be formed as well.

3. Have them set goals, short and long terms. 

Their goal may be to lose 50 pounds. Well, how about helping them lose one pound at a time? Also, suggest a routine that includes slowly substituting unhealthy foods for healthier ones. It's all about baby steps. When achieving a fitness goal, slower is often better. It speeds the metabolism up and you have smaller goals and milestones. These all build up to the big picture. 

4. Social media

It's hard to forget Facebook, Twitter, Instagram, and the others. Suggest that they connect with you and/or others that are like minded throught fitness groups. You can share healthy recipes, motivate and cheer each other on when someone is making progress.

The key is to make newbies comfortable and keep them excited. This is beyond the regular staff. The members can also help. It is ultimately up to the individual.  However, with a kind push, that new member can potentially go further. They then realize fitness is a lifestyle and a commitment.  They will not want to miss a workout, and will think twice about their snacking choices.

So next time you see a newbie infering with your workout, try offering a helping hand, rather than a scoff or a side eye. It can go a long way. They may not listen, but it doesn't hurt to try. The gym should be like a family or a village, where everyone is encouraging each other. It starts with one person at a time.

Pros and Cons Of Joining A 24/7 Chain Gym

Many out there want to get more fit and healthy.  One of the first ways is to choose which type of gym you want to attend.  I currently attend Anytime Fitness, a 24/7/365 gym that is part of a chain of over 2,200 worldwide. I was used to attending a local gym for years with limited hours. I have found Anytime to be more advantageous, and so have many other fitness buffs. 

It appears 24 hour fitness centers are opening everywhere, and increasing in popularity.  Here are some of the pros and cons of joining this type of facility. 

Pros:

1. You obviously get to workout anytime, anywhere your gym is located.  If you're on vacation, or a night out, you can squeeze in a late workout.  You control your hours and workout pace.  You also are not limited by holidays.

2. You open yourself to a wider network of people and equipment.  Before, you may have been limited to only one gym, with a certain variety of equipment and classes. Now you are exposed to an unlimited variety of the latest in equipment, classes, and overall fitness tools.

3. Security is usually tight at these sorts of facilities.  There are extra cameras and alarms.  Therefore, no one can just come in, not even during staffed hours. Police also have rapid response times when an alarm is enabled.

4. You are now low on excuses to workout, which goes back to #1. Many chains have something for everyone besides flexible hours and days. There are large gyms, small gyms, and those right in the middle.

5. The members are very friendly and helpful.  The rules are stricter, especially during non-staffed hours.  Therefore, more people, veterans and newbies, tend to take their fitness more seriously.  They are also very willing to help you out and let you work in sets with you.

Cons:

1. Personal touch can be lost. Many locally owned gyms depend solely on the membership base to survive and not stockholders. Therefore, they are often quicker to show their appreciation and grace.

2. It's easier to find a workout buddy or group at a traditional gym. Since hours are limited, more people come at the same time, to the same gym, and building bonds is easier. Members of 24/7 gyms tend to come at scattered hours and days and are harder to catch.

3. Cost. Monthly fees and contracts are easier with a local gym. 24/7 gyms have to abide by corporate regulations, which means higher start-up costs, and long term contracts.

4. It can be easier for a newbie to be distracted and lose focus. At a traditional gym, staff and trainers are always on hand to encourage and assist. There are times where one may feel isolated at a 24/7 gym.

5.  You may not have a 24/7 gym close to you. Let's face it, having access to many gyms is nice, if you're out a lot and/or are in close proximity. The closest and cheapest gym to you may be the local, mom and pop gym and that is fine.

I chose my gym because it fit my preferences and fitness lifestyle.  I am not trying to force anyone to join. The aim is to show what appears to be an evolution in fitness, and something that may be worth a try. 

The main thing is being somewhere where you're comfortable and motivated to go regularly and lead a healthier lifestyle.  The final decision will be up to you.

The Legacy of David Fink

A week ago today, Gaffney and the members of my beloved gym, Your Best Body Fitness Center and Day Spa, lost a great man in David Fink. He passed unexpectedly from a massive heart attack suffered as a result of an enlarged heart. He was the co-owner of YBB with his wife, Lisa, trainer, and in charge of YBB's Boot Camp. He leaves one heck of a legacy. David dedicated his life to health, fitness, and the wellness of himself and others. This makes his sudden death at only age 47 harder to swallow. His dream was to have a gym where everyone, regardless of your fitness background, could come and feel welcome. David did exactly that. He built YBB from humble beginnings into one of the top fitness centers in the county, and one of the best-kept secrets in the entire Upstate South Carolina area. David was an innovative, forward thinking man, always devising ways to make people healthier and enjoy getting healthy. He not only made sure YBB had top notch fitness equipment, supplements, and trainers, he built and instituted other additions. These include a full-court basketball gym, used for adult and children's leagues and ZUMBA classes. He especially recognized the growing need and appeal of ZUMBA, and approved 7 classes/week, more than any other class or boot camp. The MMA class has also become a popular draw for enthusiasts and experts of this art. David really wanted to put the members first, listen to us, and provide us with resources that we could both enjoy and benefit from. David was also extremely friendly and sociable, often being near the front entrance, greeting members and conversing with us about a wide variety of subjects. Once again, customer service was a high priority for him. He truly cared about all of his members, and that feeling was often mutual. I'm blessed to have formed a close, personal relationship with David and Lisa over the past 4 years. When I lost my infamous 100 pounds, David was behind me throughout most of it. He was my trainer as I joined his Boot Camp. His sessions were no picnic and he would push me to the limit, but it was all worth it. When the smoke cleared and the weight was gone, I did several promotional pieces, including appearing on flyers and on their website, www.yourbestbodyfitness.com. He truly did have a big heart as he took my health and weight loss as serious as I did. Yes he was compensated for his work, but that was still love. After I lost the weight and he no longer trained me, he was still available for various questions, advice, and encouragement. He provided workout plans and sample menus for all of the members to use. I still use many to this day. David Fink was truly in a class by himself. He was a husband, son, uncle, father, brother, friend, trainer, businessman, coach, and motivator. I would like to say (again) thanks David for everything. I've been into fitness for years, but it became more. fun and effective after meeting you. What you and Lisa built at YBB was a great community and family within the gym. I look forward to coming to work out. I've gotten waay more from YBB than a nice physique and a healthier outlook on life. Joining and staying at YBB has been one of the best decisions of my life. It will never be the same going in YBB and not seeing David's smiling face with his Tarheel or YBB gear and great conversation. I know Lisa will keep the legacy alive. David is gone, but what he has built over the past 20 years doesn't have to die with him. And I don't think it will. R.I.P. David Wayne Fink, my trainer, motivator, mentor, and friend. 1963-2011

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