Tag Archives: gym

The Dos and Don’ts of Gym Etiquette

socialize at gymI’m sure you have been to the gym a million times and there always seems to be that one guy or girl who becomes the center of attention. From grunting while lifting to talking your ear off when you’re already rushed for time. I am a personal trainer (which means I am at the gym all day and get to witness each and every act of poor gym etiquette) and I have seen everything under the moon. Is it really that hard to put your headphones on and hit the cardio, weights, and then shower without causing a scene? Well, for some people it is. Below are the top gym dos and don’ts!

Top 5 Gym Don’ts

  1. No grunting please: If the weight is really that heavy, you probably need to use less weight before you hurt yourself or someone else. (more…)
Posted on September 8, 2023 by Matt

3 Ways to Stop the Gym Blues

woman punching bagWe all use them – “I’m tired.” “I’m sore.” “I don’t have time.” – and the worst of all, “I deserve a break.” We all use excuses to not go to the gym, to not workout, and to not be healthy. But why? One reason may be that workouts can be boring, tedious, and down right dreadful. Well, from personal experience, workouts can be all of those things, but they don’t have to be.

When you start feeling the gym blues, it may be time to shake things up. Changing your workout routine has a few benefits. (more…)

Posted on July 27, 2023 by Mike

Curves New Weight Management Plan

The nationwide, all-female fitness centers Curves has just launched a new weight management plan that helps you say goodbye to yo-yo dieting once and for all.curves logo

Available to all Curves members, this new plan offers monthly classes that teach you how to rev up your metabolism, eat all day long and enjoy a variety of foods without gaining weight. Curves experts know that diets that forbid certain foods never work in the long run. Therefore, their Weight Management Plan shows you how to safely and satisfyingly incorporate your favorite eats into your weight loss plan while not sabotaging your efforts to meet or maintain your weight loss goal. (more…)

Posted on July 3, 2023 by heather

10 Week Wedding Fitness Plan: Week 3

buff bridesIt is already been two weeks of the wedding fitness plan and week three is loaded with new exercises, turning our attention to dumbbells. Remember to keep getting plenty of cardiovascular time in as well as a low-fat diet. A combination of cardio, diet, and weight training will help you get the results you want in no time. Stay motivated and dedicated, I promise your hard work will pay off.

Wedding Season Week 3:

“The difference between the impossible and the possible lies in a person’s determination.” (unknown) (more…)

Posted on May 25, 2023 by Matt

Congressman Chides Ashtray-less Gym

Our public servants in Washington, D.C. get some pretty nice perks. But one such benefit, the congressional gym, isn’t to the liking of Rep. Thaddeus McCotter (R-MI).

Rep. Thaddeus McCotter

Rep. Thaddeus McCotter

When going to the gym, McCotter can’t stand it if there are no ashtrays available. The congressman told Fox News that he doesn’t “go there very much because A, they don’t have ashtrays… And B, the one time I was there, my first trip, someone sort of was talc-ing themselves, and offered their hand and I just said, ‘Hey, we’re cool, dude.'” (more…)

Posted on April 4, 2024 by Jason

Curves Smart: A New Way to Workout

Have you ever wondered if you were in your target heart range as you clock miles on the treadmill? Or have you ever forgotten whether you just completed six or eight bicep curls? And if you’re like me, you rarely trust the calories-burned data that you see on your StairMaster display. So how are you really supposed to know if you burned off that slice of birthday cake you devoured from an afternoon office celebration?

Well, look no further, because all of these questions and confusions are about to be answered the next time you go to the gym. The latest craze that is hitting exercise facilities all across the country is a computerized tracking device that acts as your own personal trainer. Curves, the all-female workout studios, is one of the latest gyms to offer this high-tech monitoring system to its members.

Curves Smart tracks how well you’re working out, which muscles you’re using, how many calories you’re burning and whether or not you’re working as hard as you need to be, all with a swipe of a mini key card. (more…)

Posted on November 12, 2023 by heather

Top 10 Pink Products to Take to the Gym


During the month of October you’ll find everything from soup cans to tennis shoes dyed pink all in the name of Breast Cancer Awareness. It’s an important cause, as breast cancer will be a diagnosis heard by one in eight women.

Eating a healthy diet and staying physically fit are two of the most important ways your body can fight to prevent breast cancer. Here are 10 products that are blushing pink that you can take to the gym, and proceeds will go to support breast cancer causes.


1. Susan G. Komen Nintendo DS – You can use this hand-held video game to run the My Weight Loss Coach “game.” It acts as a virtual fitness coach, with a built-in pedometer, measures progress with graphs and daily reminders and advice. 


2. Koss “for the Cure” SportsBud Ear Phones – The right tunes jamming in your ears is often all the motivation you need to get moving in the gym. Plug-in with these hot pink ear buds.


3. MioPINK Heart Rate Monitor Watch with Calorie Burn Calculation – Be sure you’re getting the most effective workout possible, by watching your heart rate and monitoring the total calories burned while exercising.

(more…)

Posted on October 14, 2023 by Natalie K

8 Benefits of Resistance Training

Increased Bone Mineral Density

Increased Strength

Reduced Body Fat

Improved Mobility

Improve Heart Condition

Increase Quality of Sleep

Relieve Stress

Increase Self-esteem

I always advise that you consult your doctor before beginning any type of exercise program/resistance training. This goes especially for people who have medical conditions or are overweight. This kind of training is not something that you should explore on your own. Hire a personal trainer to help you get started on the right track. A trainer will design a program appropriate to your physical condition and goals. As mentioned before, find the trainer that specializes with your particular goals in mind.

On a final note, the key to resistance training is to simply take your time. Do things one step at a time, correctly. As your body condition improves, then move on to more challenging tasks.

Posted on June 20, 2023 by Matt

Total Body in 20 Minutes at Home or Gym

I created a total body weight routine that can be completed in just 20 minutes. Give it a try along with your own cardio work-out.

Warm-up

Ball Squats: 2 sets of 20

Ball Crunches: 2 sets of 30
stability ball crunch weight training
crunch on stability ball with arms behind head
(Click on image to view this exercise…)
Then:

Push-ups: 2 sets of 20 or failure (do as many as you can)
no equipment pushup weight training
pushup
(Click on image to view this exercise…)

Step-ups: 2 sets of 15-20 (ex: stairs, bench, chair)
bench, dumbbell step up balance and stability, weight training
alternating dumbbell step up on bench
(Click on image to view this exercise…)

Seated shoulder press with dumbbell or weighted object: 2 sets of 20
dumbbell shoulder press weight training
dumbbell shoulder press with overhand grip
(Click on image to view this exercise…)

Hip abduction: 2 sets of 20
no equipment hip abduction, side bridge weight training
bent arm side bridge and hip abduction
(Click on image to view this exercise…)

Crunches: 2 sets of 50

Lower abs: 2 sets of 20
no equipment leg raise weight training
lying on back straight leg raise
(Click on image to view this exercise…)

Cool Down:

Stretch: hold each stretch for a 10-15 count

Posted on June 16, 2023 by Matt