New Year’s: Do’s & Don’ts for Gym Goers

When January 1st rolls around a lot of us universally have that same thought and it generally centers around the need to join a local gym and get fit, get disciplined, and overall become a healthier version of ourselves in the new year. For most of us, the gym and nutrition is a whole new world that we are forcing ourselves to navigate. In case you feel this way here are a few things to keep in mind…think of this as your guidebook for starting this newfound fitness journey!

Don’t: Be too hard on yourself.

Do: Give yourself and your body grace.

You are already here and that is half the battle, so go ahead and give yourself a pat on the back for that! We are all rooting for you, but most importantly you need to always be in your own corner rooting for yourself. This is a huge step towards a healthier you and you need to realize if it was easy that everybody would be doing this, so always give yourself grace. 

Don’t:  Go zero to one hundred.

Do: Make small changes that are steady improvements.

This new journey is all about finding balance and making this a long term change to your life and not just short term. The best way to ensure that is to make small adjustments to your life and not throw all these major changes at your body all at once. This means don’t go from never stepping foot in the gym to visiting it 7 days a week. Don’t go from your usual diet to strictly eating chicken and broccoli, because you think it's what is expected of you. Start out by making small healthy changes to the life you already live. The goal is not to completely change your ways over night, because as quickly as you change everything it will just as easy to drop it all over night, too. Start out by not thinking of cutting things out, but simply dialing back the consumption weekly. The same goes for the gym, don’t try to come in and commit to hour long sessions at the beginning, it's totally fine to visit the gym for thirty minutes and walk away proud of yourself. We are trying to make this a life long healthier you, not just a temporary change.

Don’t: Be afraid to start light.

Do: Learn movements, prioritize form, safety, and build on confidence.

A very common mistake people make is comparing themselves and their progress to those they see on social media. You are not them and they are not you. Don’t simply move up in weight, because you are worried about what others may think of you or that’s what your mind has correlated with success, because of the influencers you follow on social media. Move safely at your own pace in the gym and your body will thank you in the long run. Form trumps weight any day and your confidence will come. All of the influencers that you follow started just like you are starting today, so be patient with your body in the gym.

Don’t: Stay silent or feel intimidated.

Do: Ask questions and lean on your gym community.

Admit to yourself and your mind that you are new to this and not an expert. That is totally fine! We all started somewhere and maybe one day you will be the one to help a new gym member. But for now you are the new gym member and it is totally okay and encouraged to seek help from others around you. Try out the classes at your local gym, take in all the knowledge from the longtime gym members, and don’t be afraid to ask the staff questions. A great gym is one that exudes a sense of connection and togetherness, so don’t be afraid to make friends and become part of the community. 

Don’t: Expect results right away.

Do: Celebrate small victories, stay consistent, and don’t give up.

Progress will not happen overnight and your body will hit plateaus…just know this is totally normal. Don’t get down on yourself. Fitness is not always linear, which means there will be times where you progress in weight and you may stay at that same weight for weeks, or you may not be able to even tolerate that weight the following week. THIS is totally normal behavior for the body. If working out was always linear and we all hit personal bests each week, then people who have been coming to the gym for years would be hitting thousands of pounds by now and this is simply not true. If you are truly consistent, working hard, and pushing yourself, THEN you will see results. Once the results and work pays off this is when people see confidence and motivation skyrocket. All we are asking is that you don’t give up on yourself before those results shine through.