HAPPY New Year from the Health and Fitness team here at Everyday Athlete Gym. I hope everyone had a great time over the festive period. If, like me, you enjoyed yourself a little too much, now that the second week in January is here you are probably thinking it’s time to pick up the pieces and get back to training. It’s a hard time of year to stay in shape and be health conscious, parties, work nights out, Christmas dinner, Hogmanay ... the list is unrelenting. For those who managed to stick to their program, well done! If you strayed and the gym became a distant friend don’t worry, but it’s time to get back and make it part of your routine once again.
If you are reading this and thinking of joining a gym or starting a new training plan then you are already starting 2017 in a positive way. The key is to start right away, don’t wait for next week or the week after. If your friend can’t make it, go alone. If you’re unsure about the personal trainers, call them. If you think it looks great but you still feel intimidated, pop along and have a look at the classes, you can talk to the members and you will know if it’s a good fit.
Here are some tips and things to look out for:
Check for clean bathrooms and training areas. Gyms can be breeding grounds for bacteria so make sure your gym of choice is clean. The only thing you want growing on you are those new muscles you exercise for.
Visit the gym during your preferred work-out time. This will allow you to see how busy it will be and check out the vibe in the gym. You’re looking for a fun and energetic environment with a good, community atmosphere.
Check the culture is right for you. For example, in our gym we encourage people to high five one another, shout and cheer if someone gets a new personal record on that 500-metre row or deadlift. Some people prefer to work out in a quiet or more secluded environment. Choosing the right culture for you is so important to sticking with it and enjoying the process.
Look beyond the deals. If you are serious about your training then invest in it. Good training and coaching doesn’t come cheap. Budget gyms offer budget services. Finding an experienced trainer that will help you achieve your health and fitness goals is worth the investment.
Once you have found the perfect place, get stuck in. Ask the coaches questions, train hard and, most of all, enjoy the training. Hard fitness training brings fantastic results but there will be some heavy breathing and suffering along the way. Getting fit and staying healthy should be a life-long commitment. If you enjoy the process, then half the battle is won.
Three fun countdown workouts to kickstart the new year
1. Squat, push-up, pull-up, dip. Four classic bodyweight exercises. Do 10 of each then 9 of each then 8 of each all the way down to 1 of each. That’s 220 repetitions and a whole lot of movement.
2. Prowler push and burpees. Load the prowler (pictured above right) with around half your bodyweight and mark out 10 meters. Push the prowler as hard and fast as you can for 10 meters and perform 10 burpees. Then push the prowler for another 10 meters and perform 9 burpees. Continue this until you have completed all the way down to 1 burpee. No prowler? No problem, find a steep hill and go for 20 meters to achieve the same workout stimulus.
3. The ladder session. Select 3-6 exercises, for example, kettlebell swing, box jump, squat, pull-up. Now complete 5 of each exercise, then 10 of each, 15 of each, 10 of each and finally 5 of each, with as little rest as possible between sets. So, the workout would look like this, 5 kettlebell swings, 5 box jumps, 5 squats, 5 pull-ups, then 10 of each, 15 of each, 10 of each and the final round of 5 of each to finish the session.
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