October 27, 2020

Attention Gym Members! By Brett Klika

If the public exercise forum of the gym is something new to you, it can be intimidating.  All that equipment, all those people, and “where can I put my keys?”  Have no fear, it’s pretty simple to get in and get out with a smile (and a good amount of sweat) on your face without a hitch.

Just like in any organization, the gym has both spoken and unspoken rules or “codes of conduct.”  Familiarize yourself with these simple etiquette guidelines to guarantee that you’ll have a positive and productive workout experience, while empowering others to do the same.

Below are some basic gym tips to help you navigate the world of working out!

Lock away cell phones.
Spending your (and others) workout time walking around talking on your phone takes away from not only yours, but everyone else’s workout. Leave the cell phone in your locker or keep it with you in silent or vibrate-mode for absolute emergencies.

Don’t leave a sweat “autograph.”
A good lather of sweat is great, and means you’re working hard to forge a new body of steel. However, a sweaty machine is not a pleasant welcome for the next exerciser. After you’re done with a piece of equipment, wipe it off for the next person.

Choose the right gym.
There are now many different types of gyms offering many different types of exercise experiences.  Make sure when you go to a gym to sign up, you feel comfortable and welcome.

If you like to lift heavy weights with loud music, the local mom and pop “Fun Fit” might not be a place for you.  If you’re just getting started going to a gym, the local bodybuilding/powerlifting mecca might not  provide the experience for which you are looking.

Luckily, there are now options for everyone to find a place they feel at home!

You may be a better door than a window.
Narcissistic or not, gyms are surrounded with mirrors for a reason.  Gym-goers not only like to see their progress, but mirrors provide feedback on form and technique.

If someone is looking in the mirror while doing an exercise, it’s rude to walk in between him or her and the mirror.  It can be distracting and take away from their focus.  Either walk around them, or wait until they are done with their exercise.

Put away weights, plates, or any other equipment when finished.
This is the cardinal rule of using a public gym, yet it is probably the most frequently broken one.  It’s a concept we are introduced to in kindergarten. When you’re done, put it away.

Make sure to put everything you use back where it came from. That way,someone else doesn’t have to spend half their workout time cleaning up a mess they didn’t make.

Brett Klika C.S.C.S., author of “The Underground Workout Manual- Exercise and Fat Loss in the Real World” (www.undergroundworkoutmanual.com is a world- renowned human performance specialist, motivational speaker, author, and educator. In his 15-year career, Brett has accrued more than 20,000 hours of training with youth, athletes, executives, and everyday people. He uses this knowledge and experience to motivate individuals and audiences around the world through his writing, speaking and DVD’s. For his free blog or to try the Underground Workout Manual for FREE, visit www.brettklika.com.

Stick to it in 2013! Written by Brett Klika

GO GREEN AND GET FIT! This article is sponsored by AC4 Fitness. AC4Fitness is a neighborhood style health club specializing in strength training and cardio-equipment along with 24/7 access for members. That’s right, as an AC4 Fitness member you receive your own key allowing you to workout at any time that is best for you! And as featured in the LA Times, AC4 Fitness is a showcase for cardio-equipment that produces rather than uses electrical energy. Every time you exercise on an Elliptical your human power is fed into the electrical grid. Taking care of the environment while taking care of yourself just seems like a smart thing to do. And as a membership option you may also enjoy HydroMassage, Tanning, and Wi-Fi—all in a non-competitive, and clean environment with No Sales People. If you’re looking for an alternative health club that is: Simple – Affordable – Comfortable – Convenient – AND A LITTLE GREEN, give AC4 Fitness a look.You won’t be disappointed. Check out our modest membership fees and “paperless” enrollment process at www.AC4Fitness.com or visit us at 52 N Fairview Ave., Goleta, CA.

Stick to it in 2013!
Written by Brett Klika C.S.C.S.

Good resolutions are simply checks that people draw on a bank where they have no account.  ~Oscar Wilde

Ahh, The NewYear’s resolution. It’s often a little white lie we tell ourselves to paint a picture of hope, change, and a flat stomach for the year to come. It’s not that we’re dishonest. It’s not that we don’t really WANT change, we just don’t know how to stick to a program.

The above dilemma is why more than 50% of people who begin a workout plan in the New Year find their way back to the couch within six months.  The notion of “working out every day” looks good on paper in December but as the reality of time, energy, and motivation set in, the idea loses its sizzle by summer.

Do you find yourself in this same predicament year after year with diet and exercise? If so, let’s make a change in 2013.

Here are 5 tips to help you stick to your program in 2013.

Instead of just writing your resolution, write why you are making that resolution.
If there is a strong enough “why” we can make anything happen. If there was a $100 in the middle of a busy freeway, would you run out to get it? Probably not. What if a loved one was trapped in the middle of that freeway? It would probably change your motivation.  Your “why” for behavior got stronger!

If exercise is your plan, why? What will exercise do for you physically, mentally, and emotionally? What are the ramifications if you don’t succeed?

Find activities you enjoy.
Regardless of what the media marketing machine tells you, there is no “one” best way for everyone to exercise. Odds are, there are activities you enjoy doing more than others.  Do activities you enjoy (or dread less) and do them frequently. Don’t set yourself up for failure by resolving to do something you hate doing.

Get an “accountabilabuddy.”
Research has shown that you are more than twice as likely to exercise if you do the program with someone else. Why? Accountability!  It’s a lot harder to sleep through that alarm when you know a friend is waiting for you at the gym.

If you’re having a tough time finding a friend to commit, a personal trainer is a probably the most effective option there is for building accountability and expertise into a program.

Set realistic and specific goals.
Goals are easy to write. They are much more difficult to fulfill. Instead of saying you want to “lose 60 pounds by not eating any junk food and exercising every day”, you may want to be more specific and realistic. While 60 pounds may be your big goal, you can start with 10. If you currently don’t exercise at all, aim for 2 days per week and 30 minute workouts. If your diet is poor, make some subtle adjustments like “no sugary drinks Monday through Friday.”

These goals are more attainable and will deliver you increments of success. You can always build on them!

Exercise at the same time every day.
If you wait to “find the time” to exercise, it’s not going to happen. You need to make the time and build in a portion of your day reserved for exercise. For most people, first thing in the morning is the time of day they can control. Even those who claim to “not be morning people” eventually come to enjoy the uninterrupted solace of morning.

If it’s not the morning, create a time such as your lunch break, or on the way home from work, where you can commit to getting fit!

Exercise these tips as you’re committing to health and fitness in 2013!

This article is written by Brett Klika. Brett Klika C.S.C.S., author of “The Underground Workout Manual- Exercise and Fat Loss in the Real World” (www.undergroundworkoutmanual.com) is a world renowned human performance specialist, motivational speaker, author, and educator. In his 15 year career, Brett has accrued more than 20,000 hours of training with youth, athletes, executives, and everyday people. He uses this knowledge and experience to motivate individuals and audiences around the world through his writing, speaking, DVD’s, and free blog. To try the Underground Workout Manual for FREE and check out his blog, visit www.brettklika.com.