How to Deal with Anxiety at the Gym

04/17/2018

You hear it all the time- getting to the gym is the hardest part of your workout, and once you’re there you’re good to go.

 

For some, however, this is far from the truth. Cue the infamous gym anxiety that can plague any one of us at any given time. That sense of feeling intimidated or uncomfortable around people who may run faster, or lift heavier weights, or possibly not fully understanding how the machines or equipment work can be debilitating and keep us from exercising altogether. Gym anxiety can affect anyone, regardless of where you are on your fitness journey.

 

Don’t be discouraged, there is a cure! If you’re experiencing any sort of anxiety or uncertainty at the gym, here are a few tips to help:

 

Write Down Your Workout First

Planning ahead will take away the sense of not knowing what to do, as well as keep you accountable for what you want to accomplish. Keep in mind, whatever you decide to accomplish in your workout is going to be vastly different from your fellow gym goers- don’t compare yourself to anyone else!

 

Stay Focused

Focusing on your own workout will keep you from getting distracted and keep you concentrated on your progress. Plug in those headphones and listen to some motivating music or your favorite podcast to keep you on track!

 

Work Out at Off Hours

The best way to avoid being distracted at the gym and to keep your anxiety down is to get your workouts in when the gym isn’t as busy. This will give you the chance to get used to your routine, have a chance to change things up without feeling overwhelmed, and you’ll have access to more equipment.

 

Bring a Buddy

Having a workout buddy makes going to the gym easier and way more fun! You have someone to keep you accountable, to assist you with equipment, and keep those anxiety levels down. Having a support system as you go through your fitness journey is a great way to remind you you’re not in this alone and keep you laughing along the way.

 

If you’re ridden with gym anxiety, don’t give up just yet. With a few of the tips above, the gym will become more familiar and comfortable for you to spend your time in and get your sweat on!

 

HIIT | Weekly Max Meps Workout

04/16/2018

HIIT your workout hard this week and up your MYZONE Meps with this challenging workout! Do each move for a minute with a minute rest between each circuit. 

 

CIRCUIT 1 

 

MOUNTAIN CLIMBERS

1 Minute 

 


DUMBBELL LUNGES

1 Minute 

 


PUSH-PRESS WITH DUMMBELL
1 Minute 

 


TUCK JUMPS

1 Minute 

 


TREADMILL SPRINT

1 Minute 

 

REST

1 Minute 

 

 

CIRCUIT 2 

 

PLANK JACKS

1 Minute 

 


SUMO SQUATS

1 Minute 

 


PULL-UPS

1 Minute 

 


JUMP SQUATS

1 Minute 

 


TREADMILL SPRINT

1 Minute 

 

REST
1 Minute

 

 

CIRCUIT 3 

 

PLANK

1 Minute 

 


REVERSE LUNGES

1 Minute 

 


SQUAT TO PRESS

1 Minute 

 


POWER JACK

1 Minute 

 


TREADMILL SPRINT

1 Minute

 

 

HIIT | Weekly Max Meps Workout

04/10/2018

Max out your MEPS with this quick but effective 30 Minute HIIT Workout! Complete each set 4 times through, resting for 30 seconds between each set. 

 

50 sec. jump squats / 10 sec. rest

50 sec. plank jacks / 10 sec. rest

50 sec. jumping jacks / 10 sec. rest

50 sec. high knees / 10 sec. rest

50 sec. pushups / 10 sec. rest

50 sec. frog jumps / 10 sec. rest

50 sec. commandos / 10 sec. rest

50 sec. skater hops / 10 sec. rest.

50 sec. triceps push up / 10 sec. rest

50 sec. burpee / 10 sec. rest

 

Finish up with a cardio burst. 10 sprints for 30 seconds in the yellow and red zone / 30 seconds rest. 

 

 

4 Ways to Fit a Workout Into Your Busy Schedule

04/09/2018

Are you stuck in the office all day, running the kids to their activities and feel like there isn’t enough time for a workout? Here are four ways to fit a workout into your day.

 

Calm before the storm

Make becoming a morning exerciser easier by preparing lunch and breakfast the night before. Then set your alarm a half hour early to get a quick workout in. The energy boost you get from a morning workout will help you move faster and with better clarity throughout the day.

 

Kids exercise and you can too

If their activities take place at a park, utilize the available resources to get a good workout in. You can also use this time for a run or walk. Talk to other parents, encourage each other to bring clothes to exercise in and plan each workout. Exercising with others can help keep everyone motivated.

 

Lunchtime escape

The 60 minutes you have for lunch is an excellent opportunity to sneak in a good workout. If there is a Snap Fitness close to your office, hit the gym or use the time to go for a run or walk. Stepping away from work will help you feel better and be more productive for the rest of the day.

 

Turn your commute into a workout

Running and biking to and/or from work is a great workout and way to start the day.  Do you take a bus or train? Get off a few stops early and walk the rest of the way. If you drive, park further away to get extra steps in.

 

Leftover Deviled Egg Sandwich

04/02/2018

Need a recipe to use up leftover hardboiled eggs? Try this delicious deviled egg sandwich recipe. 

 

INGREDIENTS
Leftover deviled eggs:

6 eggs, hard boiled & shelled

4 tablespoons mayonnaise with olive oil

2 teaspoons white vinegar

1/2 teaspoon yellow mustard

1/2 teaspoon salt

1/4 teaspoon pepper

1/2 teaspoon smoked paprika

White sandwich bread

 

INSTRUCTIONS

  1. To make deviled eggs: Cut eggs in half and separate yolks from whites. Place yolks in a bowl and mash them with a fork. Add mayo, white vinegar, mustard, salt, pepper and paprika and stir until combined. Scoop equal amounts of yolk mixture and place in empty egg white halves.
  2. To make the sandwich: Place extra deviled eggs in a bowl and smash until combined. Serve on gluten-free or whole wheat sandwich bread. 

 

GUEST BLOGGER | Meet Lauren

Lauren Gaskills is an inspirational writer, speaker and food blogger whose passion is to inspire others to lead healthy, happy redeemed lives. Visit her at MakingLiftSweet.com

WEBSITE

A Guide to Gut Health

03/29/2018

We’re all too familiar with the feeling of a bloated tummy or uncomfortable rumblings that you cannot explain, but keeping your gut healthy is more crucial to your overall health than you may be aware of! Your gut is one of the central hubs of your body, and it serves several purposes. Such as:

  • Your digestive system absorbs essential nutrients such as proteins, healthy fats, and proteins
  • Keeps unwanted bacteria out of your system
  • Produces vital neurotransmitters and hormones
  • Eliminates toxins

 

An unhealthy gut can result in a lot more than potential weight problems- it can lead to arthritis, psoriasis, acne, or even migraines. So, what are the potential symptoms of an unhealthy gut, how do you fix it, and keep it healthy? Here are a few tips!

 

Signs of a Potentially Unhealthy Gut

You’re Having Trouble Losing Weight

Digestive issues can be one of the biggest roadblocks when it comes to losing weight because it causes your immune system to overreact. Your gut is responsible for keeping out harmful bacteria and other toxic substances, so if it’s failing due to poor health, your immune system will automatically be activated to fill that role.

 

When your immune system is overactive, it requires more glucose which your body should be able to extract from your fat cells. However, when your gut is unhealthy you have less metabolic flexibility, making extracting glucose from your fat cells nearly impossible. This leads to weight gain.

 

Other Signs

Since a lot of diseases originate in the gut, you can trace almost any abnormal signs back to it. Here are a few to keep an out for:

  • Excess flatulence/gas
  • Constipation/Diarrhea
  • Bad breath
  • Abdominal pain
  • Skin problems
  • Eczema
  • Frequent colds

 

Basically, having an unhealthy gut can lead to a wide variety of health issues that no one wants to deal with. If you’re facing any of these symptoms, don’t panic! There are ways to fix it.

 

Restoring & Maintaining Gut Health

Restoring your gut health is fairly simple- here are a few practical options to help improve your overall gut health!

 

Avoid Toxins & Toxic Anti-nutrients

This will help you keep your intestinal lining from getting damaged. Toxic anti-nutrients can be found in certain grains, beans, peanuts, soy and vegetable oils. Be sure to check with your nutritionist on the best foods to avoid.

 

Toxins include cigarettes, alcohol, as well as exposure to toxins in the environment are both damaging to your gut and your liver. Control your alcohol intake, avoid both smoking and second-hand smoke as much as possible as well.

 

Avoid Sugar

Sugar is extremely hard on your digestive system. It accelerates the growth of harmful bacteria and fungi reducing the space for the good bacteria to live.

 

Lower your sugar intake as much as you can, particularly refined or processed sugar.

 

Probiotics

Probiotics are healthy bacteria that produces lactic acid and helps maintain healthy intestines. You can find probiotics in certain beverages, but you can also take probiotic supplements. Encapsulated pills are a better choice since they help the bacteria survive in the acidic environment of the stomach.

 

Fiber

Fiber, just like probiotics, promote healthy digestion as well as help clean your intestines clean. Fiber can be found in a variety of foods including whole grains, vegetables, and fruit that you can easily incorporate into your daily diet.

 

Lower Stress Levels

Keeping your stress down is important not just for your gut health but for your overall health. Make sure you’re getting enough sleep, exercise, keep your diet healthy, and have fun! Laughter is the best medicine, after all.

 

For a few tips on how to avoid sugar when pursuing a healthier tummy, check out our blog on Seven Strategies for Reducing Sugar!