It's finally winter, ah the cold is coming in. Time for fluffy jackets and hot cocoa on the couch with those little mallows. Yes? Wrong, it's time to put in the real work. Winter is a fantastic time for us to focus on ourselves as the cold sets in for the next 3-6 months. While cuddling up on the couch with a cup of cocoa and a good book are idyllic it's not necessarily conducive to our health to hibernate with the bears. This is a great time to get your stress, food intake and health under control. So let's take a look at the 3 simple ways that we all sabotage ourselves in our journey. 


1. Stress is still too high and we claim we can't manage it. Listen, I understand and I hear you. However, you are not the exception. Know this, everyone is struggling with their stress and learning what you are learning, stress management. This is such a huge one because stress affects our hormone production. If our hormones are out of balance we suffer. Create mood disorders, sleep disorders, eating issues and disorders, unwanted fat gain and inflammation. The list continues even. So what can we do? Learn techniques that work for you to help you manage your stress levels throughout the day. For example, I have terrible road rage and I drive all the time. When I encounter a bad driver or someone moving just a bit too slow for the speed limit, I take a few deep breaths rather than allow myself to yell and scream at them. This keeps me calm. I also remind myself that everyone is in their own world and doing their own thing. (This shouldn't negate our mindful side for those around us and our surroundings however.) Breath work is one of the best ways to begin. Learning to breathe controls how much stress hormone you release, or don't. Yoga is another great way to learn breath work and patience. Many of us do not like to sit still, there is a reason. Look at your lifestyle and the world created for us. It literally tells us we have to move and be productive to be worthy. Not true. Slow down. And finally, journaling/self therapy techniques also help. This allows your subconscious to release trauma, worries, doubts, and intrusive thoughts you just can't quite let go of. 

Working out also puts a particular type of stress called eustress on the body. Over time your body adapts to this physical stress making environmental stressors easier to manage and handle. 

2. Cardio is just as important as lifting. In the beginning of your journey you NEED cardio. This does in fact assist with burning up that fat off your body. Fat supplies energy more than muscle, if you have excess fat on you then you have energy to burn. The body also needs cardio for a stronger heart, better blood pressure, and lower resting heart rate. Unless you are a conditioned athlete or bodybuilder (all of which do cardio as well) you need to incorporate a few days per week of some type of intense cardio. Walking is NOT cardio. Walking is a daily necessity. If you choose to walk, do so at an incline to burn more. The intensity is what assists our consistency in bringing results. 

3. Eat your food and drink your water! I cannot stress this one enough. Our world is so prideful of lean, svelte bodies that we forget food and water are natural medication and necessary for survival! Many times clients beginning out will inform me that they do not eat breakfast or hardly at all and they can't lose the fat. If your body is in a deficit too long, of course it won't work. This has become your new baseline. Nutrition is much more complicated than just eating. You must eat for fuel as energy to the cells, muscles and brain as well as the recovery aspect. Drinking water also does the same thing by keeping your hydrated. Without water many of our nutrients have nothing to carry them around the body. Same with our food. If we cut out salt, electrolytes for example, have trouble transporting from cell to cell. Those electrolytes keep the body moving and supply the electricity to do so! My best advice is to consume a protein shake immediately following your training session and a full meal with protein and complex carbohydrates within 1 hour of working out. Fuel yourself for the best results otherwise we stay stagnant. 


So here you have it, 3 simple ways you may be sabotaging your own progress. Use this winter to gain the health and the body you desire for this coming spring and summer. Don't be afraid to put in the work and wow yourself! 

And remember, this is self-care. 

We're excited to be working with Elite Sports and Born Tough to try out their products!
We will come up with a review post once the product testing is done
Keep an eye out for these updates! If you guys would like to check out more from them, in the meantime you can head over to one of the links listed below and check out their great products! 

Check them out here:
https://www.elitesports.com/products/elite-sports-bulgarian-sand-bag
https://www.borntough.com/collections/mens-workout-shorts

   You woke up this morning, eye wide looking at the clock... 6am. Comfy in bed. Not wanting to move from your warm position.... Get up! Let's go and get the blood flowing! 

   These are days we all have had, it's okay! Let's explore some ways to master each workout. 

   Things to do the day before: 
   1. Eat plenty of calories. When you're building muscle AND burning fat in the beginning, you still need sufficient amount of fuel to do both. Eating enough is also fuel for a great workout session. Don't skip the kcals!

   2. Drink plenty of water. ​Clients LOVE to come in dehydrated! Wooooweee! Let me just say, this is worse than coming in with only a protein shake in your stomach. The body is highly depleted upon waking. It's needs to be replenished before you conduct any intense and rigorous activity. 

   3. Catch plenty of zzz's. I know this is a tough one for many of us, however, over the years of being a trainer I find this can improve with small routine tweaks in the evening. Leaving you with better and deeper sleep. You can see some of those changes here in a previous post I did talking about sleep. 

     4. DON'T SKIP THE WARM UP. This is so important to me being an injury prevention specialist. If you are jumping right into the workout as soon as you enter the gym, you are putting your body at risk for injury. Many times a client will walk in without first truly waking up. What do I mean by this? I wake up at least 1 hour before my day begins, this is to ensure that my mindset is right, I have prepped meals and myself for the day, and my body is also awake and has had time to move and replenish with nutrients before I begin any kind of physical activity to work my body. Warming up severely lessens the risk for injury and increases your gaining power. 

      5. Workout with purpose and intent. This is a big one. I see many individuals, not just clients, who come into the gym and don't know what they are doing or why they are doing it. They just want to be stronger, faster, look great naked, etc. However, this is not a true intention. This is a societal standard. I train with purpose to keep my body healthy and strong for my career and daily tasks. I train with the intent to strengthen joints, the immune system, and then for aesthetics. (I will always train for aesthetics for as long as I am competing.) At one point I trained to heal from injuries. So make sure that you have a purpose and good intentions with you workout. 

       6. Finally, plan out your workout. Going into the gym and aimlessly wandering not only makes people stare because they are curious about what you are doing and why do you look like a lost puppy. It also gives you direction and will save you time. Write it down in your phone, on your hand, whatever you need to do to remember it. Do not rely on your memory for this, you could miss an important movement you may need to be working on. 

     Alright Warrior, now you have some great tips and tricks to help you have a much more successful workout session for yourself. If you are still unsure of what to do, INVEST IN YOURSELF WITH A TRAINER. There is no shame and yes you can afford to invest in your health for at least one month. Find a knowledgable trainer who will teach and educate you on movements you need, movements you want, and how to take care of yourself. Let's face it, none of us have been properly taught how to do self-care. This is a great beginning point for creating a self-care routine. 

    Happy lifting! 

    Many of us are continuing to workout at home since COVID hit us all square in the face. This is great! Staying active is a great step in preventing yourself from any kind of illness or disease.  Some of us may be wanting to begin an at-home regimen however aren't sure where to begin. I just want to take a few moments and cover some basics, some do's and well not don'ts necessarily. More like some guidelines to keep you on track with your goals. 

   1. Make time. This is the toughest thing for everyone to do, nobody has the time, we have to make the time. While this is tough for us in the beginning, after staying consistent for at least 90 days it begins to become routine and habit. A good habit! A helpful habit that will keep you going day in and day out. 
 
   2. Healthy has no pause button.  I know, I know, you're tired of me saying this. However, it's very true! Healthy doesn't care that we have children, a career and house to maintain. We have a modeling gig coming up or we are traveling for a year just to connect with ourselves. If you do not maintain the vessel, these things can become difficult to continue to do. This is not a scare tactic, but some plain hard truth. I love to hike, if I did not continue to lift and do cardio my body would start to deteriorate and the muscle becomes stiff and immovable. That hike just became a lot tougher, especially on the hips. So I stay healthy, limber, and strong so my body can handle whatever I throw it into! 

   3. You don't have to workout three hours a day to obtain your goals.  There is a stigma behind bodybuilder aesthetics, while many of them will spend many hours in the gym studies are finding and have found now is that an intense short, 45-90 minute workout burns and builds more than a long drawn out 3 hour workout. If you're working out at home, start small and go for only 20 minutes. Work your way up to doing an hour of movements. 

​    4. Not every workout needs to be "Go big or go home". A short quick workout is going to offer just as much benefit, if not more, as a longer and more intense workout session. Also, you don't have to lift heavy to go hard. Intensity is based on the pace in which you perform your movements. 

    5. Plan ahead. It is easier to conduct your workout and want to do the workout to begin with if you already have planned out what you are going to do. Find a good app, a program to follow, a trainer, or a YouTube video you have wanted to try. Whatever you do, plan it out and make it happen! 

    6. There will be days you don't want to move, do it. Not every day is going to feel amazing and like you want to be there, trust me I have had my fair share of downer-days. If you're already in front of it, just begin to move. Don't let yourself talk yourself out of a workout that could better your day. Happy bodies produce happy hormones. Happy people have more energy as well and focus better throughout the day. Don't skip the workout. 

     7. Days off aren't going to make you lose gains. This is a big no-no. We often times begin a regimen and sometimes we become obsessed with seeing results and want to go hard everyday. The body needs time to rest in order to recover. That recovery is going to fuel your next workout, your next recovery session, gain you more muscle and burn more fat than if you go 7 days a week/365 per year. So relax! Kick back and enjoy some yoga or just the stairs for the day. Nobody said you had to be a potato on the couch. Active rest days are a great way to let your body recover and still move. 

     8. Support is crucial! I am emphasizing this one because without the right support we fail. If you're family or roommate or partner doesn't agree with you working out in the house, find somewhere else to do it! Ask them to join you. Offer to teach them something new. Share the progress you've made. Share how it has changed ___________ in you. Without loving, compassion and encouragement from those around us, gaining a healthy routine can be tough or even non-existent. 

     9. Lastly, you don't need a full gym to begin! You just need a body and having a couple of mini bands, handled bands or even some free weights does not hurt in the strive for progress! 
​
   There you have it! The do's and guidelines for starting your at-home program! Still need some inspiration for you next workout? Check out our programs on Trainerize! Follow along with videos, get progress updates and even access in-app coaching communication. 

    Recently I was contacted by a company called Emerging Green. They were sweet and sent me an at home kit! This kit was really great for the most part. Providing equipment for a full body workout or being able to split it up into sections. It was great to provide a kit that was easily portable as well. Traveling after COVID? Take this with you and keep up on your fitness. 

    Let's begin with the bad. The band, not a good band. This was the only disappointing piece of this kit. The band moved around too much and did not provide enough tension. It was difficult to do many exercises that could have been done with a mini band much easier. Mini bands are flatter and less likely to roll up the legs or arms. This band also felt flimsy and as though it may snap at any moment. 

     Push-up grips. These are a great tool for beginners to advanced gym-goers. They can be used for a variety of push-ups, core work and more. 

     I haven't jumped rope in years, when I say years I mean since I was a kid. Not a teen, a child. So after decades of not jumping rope I had some fun doing it again. This rope was perfect for me, I am nearly 5' 11 and it can be difficult to find a good and long jump rope. This was perfect, the thickness of the rope is also great. The smaller the rope, the more it hurts if you mess up. (Don't mess up and wack yourself, that sting stays for about five minutes! Yikes!) Jump ropes are a great way to add fun and cardio to the mix of your workouts as well. 

     Finally, the best piece in here (IMO), the ab wheel! I was more excited about this due to the structure of it. The larger wheel give s a much more stable base, especially for those who are new to using an ab wheel. This piece comes with a little foam mat to put under your knees. Protection of the patella is vital. This pieces is also very sturdy, my partner uses it nearly every workout. He is 5' 7" and 230 of nearly solid muscle. This is also a great piece to take with you on road trips. Having a nice active, strong core is great for posture and long car rides or plane rides. 

    With all other excuses out the door this kit is the bees knees! Never miss a workout again with this great kit. My only suggestion would be to add a different band or two to this kit as the band that comes with it is not suitable for any movement. 

     You can find their kit on their site or through Amazon! Stay healthy Warriors! 

     Hello and good day my wonderful Warriors! Awhile back I made a video explaining the science behind our workouts and how to improve them or get the most out of them. I just wanted to go over this again as it is a very crucial aspect of fitness to understand. We want to always be progressing and moving forward. Without changes and switch ups this actually becomes incredible impossible. Yes, yes! I said the dirty word! Impossible. 

     Without proper shock and adaptation to the muscle, without hitting all the angles of the muscle fiber we are missing activation. This leads us to less progress and less growth. Be it strength or size. So if you are looking into why you haven't been seeing any results lately, try switching up the style of which you are working out. 

    Hello again Warriors! I am continually asked where I get my workout clothing and why. Since I recently bought outside of my normal brand I wanted to give a product review on a few items I bought versus the Savage Barbell brand I continually wear daily. 


     My first purchase was from Ryderwear. I will say that their shoes are my favorite leg day shoe, their clothing for women... a total bust. Not only is the fabric incredibly sheer, which a lot of people are uncomfortable with, but the seriously high waist was annoying. I know you ladies LOVE that high waisted sh*t, but it really isn't flattering or good for the system. You lose some beautiful abdomen lines when we wear those high waisted shorts and leggings. The material was comfortable and moveable, this was nice. The "shadowing" on the shorts were very distracting and unflattering. My booty is not small enough to keep the shorts where they should have "enhanced" the look of how large my rear-end is. I don't need help with this. Girls who are in the beginning of their fitness journey looking for that full booty look are looking for leggings like this. Not fit girls.  My sports bra was pretty large for a medium and long. Compared to my Savage bras this felt like a circus tent. My partner made a great observation that Ryderwear clothing makes even the most beautiful and fit of ladies look like a 12 year old, pre-pubescent child. 


     My second purchase was from Feed Me Fight Me. I love donuts and found a wonderful red outfit that matched perfectly with my donut sprinkle shoes from No Bull. When the outfit arrived I was ecstatic! Upon putting on the outfit I was highly disappointed once again. As the material is not made for ladies who have put in that booty work. Immediately my tattoos began to show through on my shins! Then I turn around to reveal my pretty bare booty and thong through my pants. (The picture is a little dark, my partner confirmed being able to see completely through the leggings in our KITCHEN). The material was once again incredibly comfortable. I am sure I would have loved to workout in them, but there is simply no way I am squatting in sheer pants. The bra fit like a glove and I felt very secure. Being a full D cup it can be difficult to find bras that fit properly, offer enough support and hold all of me in. 

     Now the brand I have gone with for the last few years is Savage Barbell. I love them so much they made me a sponsored affiliate. I have bought their clothing for the last three years. I have only ever had to replace one pair of leggings due to wearing them 13 hours a day, 5 days a week for nearly 2.5 years before that wear happened. They finally just worn thin in the material and needed to be replaced. The stitching was still fully intact, no holes anywhere. Just normal stretching over time and wear on the material. Savage offers great support in both their bras and their leggings/shorts. While I am still not a super fan of anything high waisted, their shorts and leggings roll over easily to allow me to keep my low waisted bottoms. Savage prices are much more reasonable as well. Pricing leggings at roughly $50 per pair versus $80 per pair from most other companies. Better quality for a better price. 

    The verdict, I will more than likely try another brand someday, however Savage will always be my go to and highly recommend workout clothing brand. 

Ryderwear set: Top: Medium $25 on sale
Bottoms: XS $18 on sale

Feed Me Fight Me Red Donut Outfit: 
Top: Medium $20 on sale
Leggings: XS $25 on sale

Favorite Savage Outfit: 
​Top: Medium $45 Regular price
Bottoms: XS $45 Regular price

   You're scrolling through your IG, seeing all the girls in their bikinis that sparkle and holding the trophy high. You think "Wow! That's what I want to do! I'm going to do a competition and look amazing too!" Hold. The. Phone. It doesn't work that way, and it shouldn't work that way. Let's go through a few tips to mentally prepare you for the road you want to walk. 

   1. PREP IS NO EASY FEAT. Prepping for a show consumes a lot of time, you have to be ON all the time. What I mean by that is, you have to do the workout no matter how you feel that day. You have to eat the food, no matter how you feel that day or how badly you're craving that burger instead. You have to sleep and recover properly. It takes work. 

   2. YOU NEED TO LOVE YOURSELF FIRST. This is a HUGE one. If you want to step on stage because you think the way those ladies look will make you feel better about yourself, re-evaluate that thought. Bodybuilding is more than just a physical sport. It is going to make you really look at yourself and in more than a physical aspect. During my first two shows I constantly nit-picked things that weren't even there and I wasn't focused on what need to actually be done. I compared myself to everyone as often as I could instead of focusing on what I was building. I wasn't ready to see what I truly had to offer myself because I was seeking it in others. If your goal truly is to step on stage, you need to love yourself inside and out. That confidence, or lack-there-of will show through on that stage. It will show in your posing. It will show in your walk. It will show in your smile. And above all it will show in your work(body). 

   3. YOU NEED A GOOD SUPPORT SYSTEM. Listen, this is major as well. I did my first two shows damn near solo.... that is when you begin to really know what struggling is in this sport. If you have nobody to lean on when you don't feel like going anymore, you will quit or half-ass it. If you don't have a team to keep you accountable, you will slack. You will convince yourself that you are doing all the things you need to do, yet when show day comes and you step on stage and you aren't dialed in the way you should be... mental devastation. Instant bodily reaction in hormones, which will begin to show on stage. Having a second pair or eyes that knows what they are doing, they are experienced and well versed in the sport is also a good idea. I am a coach and I still have a coach for this, why? Because he sees what I don't, or maybe I am unwilling, to see myself. You also can't pose and see you all the time without filming, and even then... are you being honest with yourself? 

    4. IT'S OKAY TO HAVE FUN AND WANT TO WIN! My first two shows were to me, disastrous. I didn't place where I had visioned myself. But it was rightly deserved! Aside from not being dialed in on my nutrition and water in the leading weeks up to show day, I took everything way too seriously. I overtrained myself, working o nut around 6 hours a day. I ate roughly 1200 calories, even then that was far too little for me then. This is not a healthy way to approach prepping for a competition. 


     5. YOU NEED A COACH WHO HAS COMPETED BEFORE. Listen, I know it's "easier" to do things on your own. Humble ya damn self and get a coach. If you are in this to win this and not for the fun of it, then you NEED a coach. Don't just find any old coach or one who has done only one show. I may be on my third in 7 years, however I took my time between. I switched divisions and had to lose 30 pounds of muscle. I lost the love of my life four years ago and nearly broke my back 3.5 years ago. It's a journey. I never placed where I wanted in my first two shows for several reasons. 1. I did not have a coach. I was self coached. 2. I took advice from other competitors who were NOT CERTIFIED TRAINERS. Why does this make a difference? Anyone can find anything they want online, coaches and trainers have schooling to back them. 


   While I personally do not believe this sport is for everyone it is a personal choice to begin the journey to the stage. Make sure that you choose the right coach who will give you the right tools to succeed. Not sure how to find the right coach? You can read our post on How to Choose the Right Coach for You. Since this is a highly important step, I definitely suggest starting here as the right coach will help you learn these simple mindset tricks. 

​

  It's the new year and many individuals are getting a start on their New Year's Resolutions. Looking through YouTube channel after channel, buying pre-made programs off of bodybuilding.com and even hiring trainers/coaches. I want to talk about how to pick the right coach or trainer for you. This is a very common question I receive often, is, "Kaie, how do I know I've chosen the right coach/trainer for me?" Let's explore that. 

  1. Research the coach you're interested in and grill them. Listen, if you want to work with someone then you need to quiz them. Research them. Ask them questions like, "How did you get started?" and "How can you help me better than another coach?" Asking questions also allows you to know the coach you're interested in. 

  2. You must vibe! Coaches and trainers do not sell training, they sell themselves. Think about it! If you've had a coach/trainer before then you know you purchased that service from them because you liked them. Not every coach is going to vibe with you. They could be giving textbook cues they learned in school that just aren't registering with you. The style of training could be what you're looking for, but the conversations and understanding are lacking. It is okay to let a coach/trainer know that you don't think you will be a good fit for one another. The coach you took that free session with or consultation with is going to respect and like you even more for just being honest. 

  3. Is their style right for you? Not all trainers are created equally. While we should all know the basics of training someone and lifting, fitness, and exercise, this does not mean we all carry the same knowledge in other areas. If a trainer/coach tells you that they know everything about a subject or everything about everything in the fitness world, run. Find another trainer to research and possibly work with. This is a huge red flag. You want to find someone who is knowledgeable in the area of fitness you are interested in. This could be lifting, powerlifting, bodybuilding, functional training, or even just guidance to understanding how the machines in the gym work to begin with. 

  4. Do they look the part? This is a pretty big one for myself. If I approach a coach that doesn't look like they are healthy and fit, I DO NOT WANT TO WORK WITH THEM. There is a very big difference between knowing something and being able to apply it. If a trainer cannot apply what they have learned in school to themselves, that shows me they cannot fully apply it to me. 

   5. A good coach/trainer will let you go. I said it! Yes, a good coach will let you go. They understand that some clients outgrow them, change interests, change goals, or even just feel educated enough and confident enough to continue on their own. This is my own goal with my clients, to educate you to the point that you no longer need me. A good coach also knows when it is time to let you go and informs you of this. I have let clients go in the past because we no longer vibed together, we passed our prime and they are no longer learning anything that is progressing them further from me. So it's important to find someone willing to let go. 

  6. Not all trainers want to hear your problems. In my training sessions I often talk to my clients about their day, emotions, and any situations that go on. I have formed myself into a type of coach that is also a mentor and counselor of sorts. Or as I like to call it, a friendselor. Not every coach/trainer wants to have these kind of discussions during your session. Often times they want to see you through the session and focus only on this. So if you are looking for someone who is willing to listen to you during your session, make sure you do that. Otherwise you are going to hate your sessions, they will be unenjoyable and you won't see progress.

  7. Cookie cutters are for cookies not bodies. I worked the front desk of Gold's Gym for 5 years before finally being transferred to training. I sat back there and watched trainer after trainer hand out the SAME WORKOUT TO EVERY CLIENT! Now, this is no way to get your monies worth! Your body is not like my body. And my body is not their his body or her body. You see? Finding a coach who is knowledgeable enough to personalize a program for you is going to allow you more bang for you buck. 

   8.Coaches who give 8 week transformations. While I offer pre-made programs I do not push them or promote them often. I do this because I prefer to work with individuals one on one. I want to see what you're doing and how we can correct it if need be. The 8-week transformations are often just a marketing ploy to suck you in. Those people who do them are not fulfilled or happy. And if they are, often times it's very temporary as many do not continue to seek what will keep them going down the right path. An 8-week transformation program can be motivational, however it is not personalized. This is another reason I hesitate to give online training programs as well. If you have not worked with me in person, I won't be able to keep you safe. To know what your movement patterns are. I have several clients that began with me in person and have moved to online. They have the experience not only with myself as a trainer but also just being in the gym and comfortable in their movements and sessions. Without seeing in person, it is too difficult to program for deviations and corrections. Every program works if you follow it. When you finish it... that's the real test. Where are you going next?

  9. A good couch preaches and teaches self-love. A great coach/trainer will teach and preach self-love all day long! Why? You will see better results if you become confident and learn to love yourself. It's not about trusting the process, it's about trusting that your trainer knows what they are doing for you and it's the right style for your goals. This is what you hired them for. You must trust they will help you achieve confidence and learn that self-love so that you may continue training in any regard happy. 


  10. A program is only as valuable as you think it is. This is a huge one for me. When someone asks me "How much is your training?" I already know I am not the right fit for them. Someone who is ready to make solid changes or reach a goal doesn't look at cost. They know that a great coach/trainer has the knowledge, experience, and drive to get you to your goals. They are worth the value that YOU place on them, not the cost of the plan. 

  So now that you have a few tips on how to pick the coach who is going to better you, I hope you find the person who you need at this moment in time. If you'd like even more ways to spot a great coach for you, I suggest the wonderful podcast Level Up, Episode 27. These awesome ladies will give you some amazing insight and may even sway your mind a bit toward investing into a coach versus an online program.  
   

   At one point in time we are all new to the gym. The clank of the iron, everyone grunting, sweating and breathing loudly. This can all feel, look and seem very intimidating to a newcomer in the gym. I am here to tell you, everything is alright and there is nothing to be intimidated by! Here are some tips to help you get more comfortable with being in a gym setting. Tips to help you succeed and continue your journey rather than become discouraged and quit only a few short weeks after beginning. 

  1. Program it out! 
  First and foremost, if you are new to the gym have a plan when you arrive. Don't just come in and start going HAM on every piece of equipment you see. Having a plan sets you up for success, it also helps to keep you on track, focused and calm. 

  2. Music on world off! 
  This is a pretty important one even for a seasoned gym-goer like myself. Having music that YOU enjoy can boost your mood, hormone levels and give you focus to get through that workout with gusto and ease. Another thing to remember is that you won't always like the music playing in your new gym, and this is not something as a member we can control. Headphones allow you to get into your zone and focus on the movements at hand. 

   3. Colors are energy! 
   If you are lacking in a little energy or motivation grab yourself a great, bright colored outfit! There is science behind how colors affect our mood, you can read that here. You can also purchase a new outfit to show off! Being in something new always makes you feel better, don't neglect that feeling! 

    4. Sweat baby! 
    As a trainer, I often hear ladies tell me they don't want to sweat. I am here to tell you, get over this. Sweating is great for you! You lose excess fat (very small percentage), excess water weight, and toxins. Sweating is great for your skin as well! Sweating out impurities in the body for a healthier living. 

   5. Take it slow! 
   Whoever told you that you have to go HAM in the gym, slap them. You are new! Are you trying to get hurt? Keep in mind, the members you see around you that are already in shape have gone through their journey. They have taken the time to put in the work, it didn't happen overnight. Allow yourself time to take it slow. Plan your workouts, plan your recovery meals, plan your rest days. The important part is that you got up and made it to the gym to get active and take care of yourself today. You do not need to be an elite level athlete/gym-goer to achieve your goals or call yourself a lifter. 

   6. Down time! 
   If you're like me and being in a crowded gym after work gives you anxiety, try to find off-peak times to sneak in a workout. Many times the gym is going to be busier in the couple hours before everyone jets off to work, between 6-8am, and again when they are finished with their work day, between 4-7pm. If you aren't yet comfortable with being in the gym, these are not your time to go workout. Your best bet is to go between 9-3. 

   7. If you aren't sure, ask! 
   Listen, if you aren't sure of how a piece of equipment works or how to perform a specific movement, GRAB A TRAINER! Do not grab your front desk, they don't know anything and often times ARE NOT A CERTIFIED TRAINER. Trainers help keep you educated and safe, the front desk knows what they are shown, what they may have learned from a trainer in their sessions, and what they have been told by their managers. They are not here to help you in a fitness aspect. They take care of billing, other gym issues, and so on. ( I worked at a golds front desk for 5 years before becoming a trainer.) Keep in mind that a great trainer will help you and give you pointers and tips, don't take advantage. If you have that many questions, purchase a month and learn something for yourself and about yourself. Don't be THAT guy who can't ask for directions. ;)

   8. Go your own way! 
   Don't worry about what the bodybuilder who has been lifting for years is doing. What the powerlifter/strongman athlete is working that day. Don't allow the bang of the HEAVY weight hitting the floor deter you from your own workout. In other words, focus on what you are doing rather than what those around you are doing. Many times we are off in our own world and unaware of what is going on around us. While this is something I fully disagree with at times it can be useful. In the gym it's okay to do your own thing and not worry about those around you. Keep it mindful though! Put your weights back, wipe down your equipment, and watch how close you get to others. You would not want the same for yourself, right? 


  So as you plan out your New Years Resolutions for your fitness, wellness, and health journey keep these few gym tips in mind! It never has to be difficult or cumbersome. Get a plan and stick to it. Unsure, ask questions this is how you learn and grow! 

​Happy gaining!