Month: November 2016

Gym shopping can be more frightening than the scariest Halloween movie.

The fear of the unknown can terrify the living daylights out of some people. Whether they are afraid of high-pressure sales tactics or worried they won’t know what to do (and thus look foolish), this fear often deters people from ever venturing out and exploring their gym options.

Gym shopping isn’t nearly as intimidating if you know what to expect. As a gym owner, I’d like to share a few gym-shopping basics so you can walk into any gym with confidence.

1. Gyms are created for people just like you.

With over 20 years experience working in a gym, I’ve met every type of gym member there is. I have to say, the average gym member is not your gym-rat bodybuilder guy walking around with bulging muscles and a gallon of water in hand. No, on the contrary, that guy is the minority.

Nevertheless, it seems everyone is under the impression gyms are packed with a bunch of hotties with perfect bodies and sculpted muscles who know exactly what they are doing in the gym. This mindset discourages many people from ever stepping foot in a gym.

So many people are afraid of being the only one who’s out of shape and completely lost a gym full of fit people. If they only knew the majority of gym members are regular imperfect people working to improve their fitness and figure. They aren’t professional athletes or competitive bodybuilders.

While most gyms can accommodate the stereotypical bodybuilder guy, gyms are designed to meet the needs of the average person. The average gym member is the person who simply wants to lose weight, tone up, and get healthy.

Many members still have a lot of weight to lose. They may be trying to lose their post-pregnancy weight. They could be rehabilitating an injury or just trying to stay out of the doctor’s office by improving their cardiovascular health.

Whatever the case, when they aren’t sweating in the gym, they are likely dressed in business suits or a work uniform. They are someone’s mom, grandfather, neighbor, banker, schoolteacher and co-worker.

Does that sound familiar? Does that give you a little relief? It should. This means gyms build classes and services specifically for you; people who need guidance and encouragement.

It is rare we get a new member who knows exactly what to do. That is why certified personal trainers and group exercise instructors are so valuable. Most people need direction, and that is exactly why I’m in the gym business. I love helping people.

When you walk into a gym for the first time, remember the gym is there to help you. That is their sole purpose. They want to help you succeed.

2. Try before you buy.

I hate pressure sales. I refuse to push a gym membership on people. While fitness is definitely a great investment, I believe everyone should have the opportunity to try before they buy. That’s why we offer a free week trial at our gym.

Even though most gyms will have everything you need, every gym is slightly unique in personality and services. A free pass can help you find the gym with the environment and services that best suit you.

If you are not sure you want to join right away, simply ask for a chance to try before you buy.

If the gym doesn’t offer a pass, and you are unsure about joining, purchase a short-term membership before you commit to a long-term contract. This will not only give you an opportunity to put the gym to the test, but it will also give you peace of mind if you choose to join.

While you are in the trial process, make the most of your temporary membership. Try as many group exercise classes as you can. Hire a trainer for at least one session so you learn how to use the equipment correctly and get comfortable on the machines.

Use your trial to meet the members and staff. The more people you know, the more comfortable you will become. Engage with your new friends to learn more about the gym, member perks, club activities and local fitness events.

Also, connect with the gym online. Follow them on social media and explore their websites and blogs. Stalk their regular members on facebook and get to know their online community. You would be amazed of how many gym members become friends online before they ever workout together. Friendships and accountability can give you the edge you need to succeed.

Finally, if you are enjoying your trial membership, ask the staff if there are any benefits to joining before the trial expires. Oftentimes, gyms will offer a discounted enrollment fee or a special if you join during your trial.

When in doubt, it never hurts to ask. Ask for free stuff, ask for specials and ask for help. You never know, until you ask.

3. Save on your first day.

Some gyms offer fantastic incentives for joining the gym on your very first visit.

Gym owners realize how important it is to get you started when you are most motivated to make a healthy change. If you know you want to join the gym, you might save more money if you don’t procrastinate.

Unfortunately, many members never know all their options because they simply do not communicate their needs. Gym shoppers often just collect membership information and go home to think it over privately. However, you have a much greater chance of getting the exactly what you need if you tell the gym’s staff exactly what you are looking for, including when you want to join and how much you want to pay.

You can also ask the gym’s representative if they have any coupons or have any specials.

There are several ways you may be able to save money when joining a gym. Savings can include discounts on the enrollment fee, lower monthly dues, a free t-shirt, free (or discounted) personal training or even a complimentary month.

Most gyms also offer corporate discounts for local businesses and professions (like emergency services, the school district or hospital employees). Check with your business to see if they are affiliated with any local gyms before you start gym shopping or ask the gym about corporate discounts and affiliations.

Lastly, many gyms offer discounts if you pay in full or buy packages. Sometimes it is more cost effective to put a one-year membership on a credit card than it is to finance the membership through the gym. Again, weigh your all your options and let their staff guide you. That is what they are there for.

Don’t be afraid to ask if there are any specials for joining on your first visit. The worst thing they can say is “no.”

4. Expect an enrollment fee.

Nearly all fitness centers have some kind of enrollment fee due upon joining.

The enrollment fee, also commonly called a “joiner fee”, typically covers the initial investment the gym makes to put you into their computer system and get you comfortable in the gym. The joiner fee may cover a free session with a trainer, fitness assessment, body composition or membership key card. Some gyms may use the initial cost to cover the expense of their welcome gift if they offer a gym bag, towel or any marketing tools when you join.

Some health clubs only require a joiner fee, while others may require a joiner fee plus your first month’s dues. If you are not required to pay for your first month up front, the joiner fee will help cover your membership until your monthly dues start to kick in.

Another benefit the enrollment fee offers is it protects members from undesirable riffraff. If a gym requires a healthy enrollment fee, you can feel confident you are working out in a safe environment with people who are taking fitness seriously and respecting the facility’s equipment.

Moderate to high membership fees can also help the gym provide better member services. Every gym has the option to have higher membership fees with fewer members or lower membership fees with more members.

While low membership fees may seem attractive at first glance to the consumer, it might be more difficult to get good personal service due to over-crowdedness. The more members a gym has, the harder it is to service them with a lower budget. High traffic also means more wear and tear on equipment. So, it may be worth a few extra bucks to join a place that will remember your name and fix equipment promptly.

While lower fees may attract the masses, higher membership fees may also give consumers more exclusivity, privacy or convenience. This may mean less wait times for your favorite machine or getting your favorite spot in a group exercise class.

Most gyms do run enrollment specials at times to reduce the initial payment, but you should expect to pay somewhere between $75 to $150 upon joining. Corporate gyms are normally less flexible, while “mom and pop” gyms or more likely to work with you, like allowing you to break up your initial payment or even allow you to post-date a check.

All in all, every single gym is different. But, nine times out of ten, they all will require some type of initiation fee on the day you join.

5. Know your options.

So many gyms offer a wide variety of membership options.

Some gyms offer short-term memberships as well as long-term memberships. The longer you join for, typically, the lower your membership cost will be.

For instance, our gym’s one-year membership is $45 a month, but our 2 year membership is only $35 a month. On the other hand, short-term memberships and month-to-month memberships are normally the most expensive memberships. However, sometimes gyms offer special short-term “trial” packages only good for new members who have never tried the gym before.

Other membership options may vary due to different membership levels, especially if they offer a wide variety of services. A basic membership may not include extra perks like towel service or access to the racquetball courts, but it may be more affordable. A fitness center may offer a discounted membership for the slow times while other places may charge more for classes or services in high demand.

For instance, you may be able to add someone on to your account for a discounted rate. Spouses, teenagers, veterans, and seniors often get a special discount. Most places give group rates or corporate discounts to businesses interested in setting up wellness benefits.

Do you have a family? Be sure to ask about family discounts or packages. Before you decide to join a gym, it would be a great idea to see if a gym membership is something your entire family would enjoy. You never know! It might become a family affair.

Once again, each health club structures memberships differently. That’s why it’s always best to ask for all your options.

6. Joining a gym is a commitment.

Joining a gym often requires a membership agreement, also referred to as a contract.

If you were to join without a contract, your membership dues would likely be much higher. However, most gyms will discount your membership when you commit to being a member for one or two years. This plan is to your benefit, unless you decide to break your agreement.

Every gym knows people will not use the gym regularly every single day of the year. Life happens. By lowering the cost and getting people to do a longer-term affordable membership, they can reduce the overall cost for everyone. More long term members means more money coming in to maintain your gym and give you the service you desire.

Long-term memberships also offer members more security.

Not only is the gym asking you to commit to them, long-term memberships ensures your gym will commit to you. There is less chance of a gym surprising you and suddenly closing their doors, only to keep your hard-earned money.

In addition, most states require gyms to be bonded so you are protected in the event they do close. However, if you are paying monthly dues, you are less likely to lose much money in the event of an unexpected closure.

Another perk to lengthy contracts is that contracts secure your spot in your favorite gym, as well as your payment. The longer commitment you make, the longer you lock in your payment and can avoid (or prolong) any membership increases.

Most gyms require a cancelation fee if you decide to cancel the contract. Cancelation fees may range from $50 to $150, depending on the gym and state laws. However, some health clubs (like ours) may offer the opportunity to cancel free of charge if you move out of the area or if you have a medical emergency that prevents you from being able to work out. It’s always good to know your gym’s cancelation policy, but sometimes committing to a long-term membership is exactly what you need to hold you accountable.

Every month, your monthly dues give you a monthly reminder to get back in the gym and make good use out of your membership.

7. Bring your bankcard.

As with most businesses, membership dues are normally run through an automated system.

Your dues will be automatically drafted monthly from your bank account, so you will need to bring a debit card, credit card, or voided check when you join. Some gyms accept cash or check, but there could be a processing fee associated with traditional old-school billing and cash payments.

If the gym accepts a voided check for banking information, a check can give you the least amount of hassle in the event you get a new debit card down the road. While all bankcards expire and can change often, your checking account number normally remains the same. This makes using a check number instead of a bankcard number a more reliable method of payment.

Automated billing is also more convenient and cost effective. With less office staff required to handle billing, the gym can normally keep membership costs down. Not only does the gym save money, you will never risk late fees and getting those annoying late notices or phone calls. However, if the gym has to manually handle billing, it could result in more inconvenience and money out of your pocket.

Are you worried about credit card fraud? Don’t be! Since so many companies have moved to automated payment methods, there are many great software companies that assist businesses by providing safe and efficient billing systems.

For instance, our gym’s computer software has many built-in security features that protect the member’s privacy. Some of our software’s safety features include limiting employee access to member files and credit card information, payment caps for automatic billing to prevent large charges, and a feature that deletes credit card information when the contracts expire.

Another example of security is how the credit card is used by the member once it’s in the system. Even though our members provide credit card information for automatic billing, there are limits to how that card can be used outside of their gym membership monthly dues. For instance, our staff at our gym cannot accept a charge for over $40. This ensures there are no big surprises come billing time.

Since we sell protein shakes, members often will put a shake to their account. However, our staff can’t access that card or charge anything to the card without the member’s written approval. And, even then, the employee can’t access the card or see payment information.

Just like charging something to your hotel room, our staff can only put an item on the member’s account with the member’s signature. The final step to finalizing payment is the billing manager must approve the final charge. All charges are tracked and documented in the event a member needs to verify charges.

Billing companies want their customers to feel safe so they can keep their customers. It is to the gym’s best interest to have your best interest in mind. Now that everything is automated, there are more and more safety measures being taken every single day.

While mistakes still do happen occasionally, manual billing is a thing of the past. If you don’t want to pay monthly, your only other option may be to pay for your membership in full.

8. Ask about freeze privileges.

Freeze privileges are not offered at all gyms, but they are a great option if they are available.

The biggest concern for prospective members is the fear they will waste the membership. So many people pay for a gym membership they are not using. What if you had a second chance to use the membership? What if you didn’t have to risk throwing away your money if you aren’t able to use the gym? This is why freeze privileges are a wonderful member benefit. It can set people at ease and give people more flexibility.

As a gym owner, I know life can be unpredictable and things don’t always go as planned. This is why we let our members put their membership on hold if they are unable to use the gym. The member still pays for their membership during the freeze time, but they get that time added back to the end of their membership for a second chance to use their time.

It’s like an insurance policy for gym members. They may not use it, but it’s great to know it is available in the event they become sick, tired, busy or just plain lazy.

This comes in very handy for people who travel a lot or are seasonal residents. For example, many retired northerners come down south to Florida every year to enjoy the warm weather during the cold winter months. Floridians call these people snowbirds. Since we have quite a bit of these seasonal members where we live, freeze privileges are a really nice incentive.

9. Use your gym membership to the fullest.

One thing I hate to see is a gym member not using (or at least trying) all of their facility’s services.

One of the most valuable services gyms offer is group exercise. Sadly, the fear of the unknown can keep people from even trying classes. However, exercise classes offer a ton of instruction for no additional cost. It’s like having a free personal trainer for an hour. Sure, you have to share your trainer with 20 other people, but it’s free.

Group exercise is valuable for many reasons. One reason it is so valuable is because it’s educational. A body toning class can greatly expand your exercise library and teach you proper form.

So you want to start working out, but you have no idea where to start. Awesome! Let’s chat.

First off, you should know that you have muscle imbalances.

Muscles work in pairs, with one tightening and the other relaxing simultaneously to allow the body to move. For example, to lift the forearm, the bicep must contract (tighten) and the tricep must relax (lengthen). Without this muscular synergy, we would all be stuck in one place! However, a lifetime of poor posture, repetitive movements, or sitting all the time can chronically tighten some muscles, leaving others weak and a bit limp.
The brain and body like to take shortcuts (which could be described as either lazy 0r efficient, depending on how you think of it). When this happens, they ignore the weak, limp muscles in favor of ones that can perform the movement with less resistance. This leads to all kinds of funky, harmful adaptations which increase risk of injury and decrease performance. The first step of becoming more fit is to figure out where your imbalances are and correct them.
Certified personal trainers and exercise physiology specialists are your go-to guys (and gals) to help with this. If, however, I just can’t convince you to get an expert on board, here are some very common issues:
1) Overactive calf muscles and a slightly turned-out way of walking and standing, partly due to constantly shifting our foot like a windshield wiper between the gas and brake pedals while driving.
2) Tight shoulders and hip flexors combined with weak back muscles and glutes thanks to too much sitting, especially hunched over at a desk, computer, or phone.
3) Weak core stabilizers due to, well, kind of ignoring them altogether.
Long story short: stretch the tight muscles regularly and devote some time to strengthening the weak ones.

Now it’s time to choose an activity.

Great! Now that you’ve addressed those muscle imbalances, let’s get to the fun part. What activity do you want to do? Here’s a quick list to get you started, but it is by no means complete:

· Dance or classes that incorporate rhythm and music.
· Martial arts in many shapes and sizes.
· Gym equipment (weights, ropes, cardio machines, and medicine balls, to name a few).
· Running and walking (leisurely, in groups, or training for a race).
· Community-driven fitness options, like CrossFit.
· The always-intense art of Parkour. (Ok. Maybe don’t start here.)
· Outdoor activities, like cycling, hiking, surfing, skiing, and snowboarding.
· Sports.
· Traditional aerobic-inspired routines.
· Mindfulness-based activities, like Qigong and yoga.
So many options may feel overwhelming, or it could be a positive thing: with so many paths to fitness, you’re bound to find one you enjoy eventually! Your best bet is to pick one and go for it. The only way to know if you’ll like it is to get some first-hand experience. If it doesn’t stick, try something else.

When choosing an activity, consider how you spent your time as a kid. If you played sports, you might like something group-based or competition-oriented. If you danced, try Zumba or Barre. And for those of you who really weren’t too active, try a gentle form of yoga or walking.
Even if you are confident of where to begin, don’t be afraid to venture into new territory as well. Exploring a variety of options is a good practice to get into early on, because it not only prevents that dreaded exercise rut, but will actually challenge your body more than one activity will over time.

Once you decide on an activity, figure out where you’re going to do it.

In this day and age, there are about as many options for activity location as there are activities themselves. To figure out which setting is best for you, consider the following:

If you aren’t confident with your technique, opt for an instructor. This could be in a group setting or individualized, whichever you prefer. You can find a personal trainer to work with you one-on-one, or you can join up with a group of individuals interested in the same activity. Physical activity can pose risks when done using improper form, though, so if you’re trying something new it is a good idea to seek help in some way, shape, or form.
If you have trouble holding yourself accountable and finding motivation, don’t do it alone. Classes or even workout buddies will be essential to keep you on point. If it’s all up to you to schedule the time, choose the workout, and execute it, there are too many opportunities for you to get distracted, discouraged, or disinterested. Signing up for a class that someone else schedules and organizes, and others expect you to join in on, can help you establish this new habit.

If the idea of working out in public intimidates you or causes you anxiety, explore at-home or private options. Sure, you could hire a trainer to visit your home, or you can go the cheap route and explore YouTube videos, fitness DVDs, or active gaming. These are excellent options for individuals with time constraints as well, because you can do the activities for any length of time, on your own schedule.

Start small and go slow.

Like, really small and really slow if you need to. I think sometimes we think that if we’re not going full throttle, we’re wasting our time, and that initial enthusiasm can set us up for unrealistic patterns when the newness of it all begins to wear off.
Instead, figure out how much you’re currently exercising (or not) and decide what a reasonable increase is for you. It might be taking a walk around the block or, heck, just to your mailbox and back. It might be stretching for five minutes or learning one yoga pose.

Starting small might not involve working up a sweat at all! Maybe for you that means buying the right equipment or watching a YouTube video a few times to start to feel comfortable with the movements. I don’t want you to underestimate your capabilities (you are far more capable than you can imagine), but it’s important to recognize that everyone has to start somewhere, and sometimes, that’s going to be the very beginning.
This concept applies to the intensity of each session, too. Starting slow means lighter weights, lower reps, shorter durations, lesser frequencies, and lighter impact. Going too hard, too fast increases your risk of injury and burnout, decreases the workout’s effectiveness and can even lead to very serious conditions like rhabdomyolysis.
If you set a pretty minimal goal, you can snowball your successes and keep the whole experience positive. Those little successes will boost your confidence and make the bigger goals, longer durations, greater frequencies, and higher intensities feel less daunting. Plus, you might find that once you get started you wind up going beyond what you imagined possible!

Don’t forget to rest.

If once you get started you’re tempted not to stop, you might find yourself burning out eventually. This goes back to that initial surge of energy that naturally comes from a new experience. However, if some of an activity is beneficial, more is not necessarily better, and this is particularly true of exercise.
In fact, most of the progress that you seek in working out actually occurs in the recovery between workouts, not in the workout itself. Exercise can be pretty brutal on the body. You’re basically beating it up and causing physical stress to your system in that sweat session. But as the saying goes, what doesn’t kill you makes you stronger; your body adapts to those stresses by growing stronger and more resilient.

In order to see those adaptations, you need to take days off. This is another reason why it’s important to simply start working out one or two days a week. Now, if you’re doing light stretching or slow strolls through the neighborhood, you don’t need full days off; with any other kind of workout, aim for at least one, if not two or three days to rest.
Some people prefer to take fewer total rest days and instead rotate the muscles they stress each session. For example, weight lifters might split their muscles into groups, working one group out each day so that the other group(s) get a break. However, even if you are rotating muscle groups like a pro, it is still a good idea to rest completely at least one day per week. If you really want to do something on this rest day, try stretching or walking.

Bust the barriers, whatever that means for you.

This is coming from someone who has worked out in her pajamas (more than once) because the thought of changing into workout gear on a cold, dreary day was enough to want to skip the workout altogether.
For me, the barrier on those days is the idea of getting changed into official workout gear. But rather than let that stop me, I just did my workout in the comfy, flexible clothing I was already wearing! Other solutions could mean wearing your workout clothes to bed, or keeping a stash at work just in case (I do this one too).

Some people struggle to prioritize their own self-care, as there is always something “more pressing” to address. In cases like this, try scheduling the workout like any other appointment or obligation. It’s just like budgeting: if you attempt to save whatever is leftover at the end of the month, there won’t be anything there; but if you budget a certain amount in at the start of the month to set aside, you won’t accidentally spend it on something else.
It can also help to up the accountability factor by enlisting the help of workout buddies, paid instructors or trainers, online communities, social media check-ins, or just a friend with whom you share your intentions.
Basically, identify what’s getting in your way, and find a way past it. Sometimes barriers stem from much deeper issues, like fear, anxiety, and poor self-esteem. If you suspect some of these (very normal!) barriers are contributing to your struggles, it might be time to speak with a licensed professional to get to the root of the barrier.

Remind yourself of your “why.”

If you’re working out because your doctor threatened to put you on diabetes meds if you didn’t lose a few pounds or because someone made a comment about a change in your body size, you’re probably not going to stick with it very long. Making such a huge change based on someone else’s opinion or values doesn’t tend to work out so well. After all, you’re the one who has to put in the effort! If you’re not personally invested, why bother spending your time doing something so hard?

Wanting to look a certain way or fit into a certain size might sound like your “why,” but there’s a good chance that that won’t work long-term either. You need something really compelling, so dig deep and ask yourself why you’re bothering to exercise in the first place.
Maybe you’re afraid of a health consequence that runs in your family, like heart disease or diabetes. Maybe you’re sick and tired of struggling to keep up with your friends, kids, or dogs. Maybe your knees hurt, and if you don’t start taking care of yourself, an expensive and painful knee surgery is in your future. Maybe you suffer from low energy, and you’re ready to do anything it takes to feel less like a zombie each day.
Once you get started, I’ll bet you’ll discover that working out feels pretty good, too, and that will become part of your “why.” Sure, it might involve sore muscles and some heavier breathing in the moment, but all kinds of feel-good hormones surge following a workout. Plus, once you find an activity that resonates with you, you might genuinely have fun!

Don’t forget to reward yourself and move forward!

We always forget these last parts of goal setting in establishing new habits.

First, you need to reward yourself. No, an ice cream sundae is not considered an effective reward. No food should be involved. However, the reward does need to be something meaningful to you. Some people put money in a jar every time they work out, every month when they hit the gym a certain number of times, or whenever they hit a milestone achievement in fitness, such as walking or running a certain distance without stopping for a break. That money might go towards tickets to a sports game or concert, a massage, a new pair of sneakers, or any number of activities or (non-edible) treats that excite you.
The reward doesn’t have to involve money, by the way. You could ask a spouse or family member to take the kids for a night while you have a quiet, relaxing evening at home. You could give yourself permission to plop down on the couch for a good, old-fashioned afternoon of Netflix binging of that show you keep putting off but love.
It’s important to have some extrinsic motivators mixed into that deeper “why” that you’ve identified, as this can keep things fresh and exciting. It’s equally important to keep making progress on your goals. Increase the intensity, duration, or frequency; try a new routine or activity.
Basically, keep challenging your body and your brain so that neither gets bored or complacent. If you don’t progress your workouts over time and instead stick to the same beginner stuff you started out on, you’ll quickly find yourself in that dreaded plateau. Not good!

My take-away advice? Don’t overthink it. Just start moving more, and check in with how your mood and body respond to different fitness modalities. Pursue the activities that leave you feeling inspired, upbeat, and empowered; reconsider the ones that feel like cruel and unusual punishment. There is something out there for you, I promise.
Now get out there and discover it!