Today is Blue Monday, which means it’s the most depressing day of the year. Christmas is just a distant memory and winter is settling in the Northern Hemisphere. You could also brandish your New Year’s resolutions. Today doesn’t have to be the day you give up on anything. Whether it’s a goal, a dream vacation, a promotion or a seat on the morning train, you can achieve anything you dream of (I can coach you on goal setting SMART, just contact us to arrange). Let’s say you joined a gym last month to get in shape. This definition may mean something different to everyone. Whatever that means, I’m assuming you plan to go to the gym regularly. So once there, how can you make the most of your gym membership to achieve your goals?
After joining a gym, you will likely be given some sort of induction to show you around the facility and possibly instructions on how to use the equipment. Afterwards, it’s up to you to decide. You joined for a reason and now it’s time to get the most bang for your buck (you can read my tips on how to choose a gym here). Make sure you understand exactly what the membership offers and choose a facility that matches your interests. Some gyms offer tiered memberships (peak and off-peak, with or without group exercise classes, 24 hours a day or 6 a.m. to 10 p.m.) and each tier will have different features. If you are primarily interested in group exercise classes, check that the schedule matches your availability. Once registered, try everything at your disposal – every piece of equipment, every area, every class – to see what else you can use to achieve your goals.
Matt Reynolds, business development and marketing manager at Redbridge Sports and Leisure, also stresses that members need to establish a routine. “Gym users who find a routine within the first 12 weeks are much more likely to stick to their workout program and see better results.” Reynolds said. “Keep the initial goals simple and think creatively about how you can increase activity in your daily life as well.” One tip to ensure you make it a regular part of your day is to stop at the gym either on your way to work or before you get home in the evening. Most people have trouble getting off the couch once they’re seated (myself included), so keep this from becoming a problem. Keep healthy snacks at your desk to combat hunger pangs that might tempt you to make dinner first or change into your workout clothes before leaving the office. The good news is that we’re only three weeks into the new year, so you still have time to fine-tune your new routine while sticking to it.
Another tip is to reduce the mental load by renting a locker. Life is so much simpler if you can leave toiletries, a towel and a change of clothes at the gym rather than carrying everything you go to work. It also allows for spontaneity if you’re finishing a meeting early or walking past the gym on your way home from brunch on the weekend. Another option is to leave a few items at work in case you forget something, such as a sports bra, socks, clean underwear, facial wipes, or deodorant. I would also suggest protein shakes and granola bars in case you need a dose of protein after a workout or fuel before hitting the gym.
Remember, what you do outside of the gym will also affect the success of your membership. Beau Scott, from Cardiff Sports Nutrition, recommends nourishing your body to supplement your time at the gym. He has two tips. First, consume adequate amounts of protein after a session. This will help your muscles repair themselves and reduce the onset of DOMS (delayed onset of muscle soreness). Less DOMS lets you get back on the gym floor sooner, ready for the next workout. Second, Scott says, “Carbohydrates are what will give you the energy you need to give 100% to your sessions without worrying about falling asleep at your desk.” Incorporate carbohydrates, from sources such as sweet potatoes, fruit, pasta and rice, into your meals to keep energy levels high. I find that counting macros (carbs, proteins, and fats) is a good way to make sure I’m eating balanced meals and make sure my body benefits as well. Balancing macros also means you’ll feel full longer after a meal or snack. Therefore, don’t avoid carbs or fats because they are “bad.” Do your research (seek scientific evidence from experts) and find out which foods are best to provide you with the carbs and fats you’ll benefit from. The gym may have a nutritionist or dietitian on site who can help you plan your meals, so be sure to ask.
Finally, find a friend! I know it’s simple, but having to meet someone at the gym makes it much harder to skip a session. Arrange to meet a friend, coworker, or neighbor (you could even introduce yourself to someone at the gym) at a specific time/day. This doesn’t mean you have to train together when you meet (you obviously can if you want). The social aspect of spending time with someone can also contribute to your well-being. Many of my clients come to me to let off some steam while we train together. I’m happy to hear you and your gym buddy might be too.
Ultimately, gym memberships will only “work” when you use them. I love Henry Ford’s quote: “If you always do what you’ve always done, you’ll always get what you’ve always had.” » Get to the gym and give it your best if you want to see improvement. Ask gym staff for help if you are not seeing the progress you want. Keep in mind that what you eat/drink outside the gym will also affect the final result. Moving your body will keep you young and strengthen your heart (which is a muscle) and lungs. Congratulations on putting your health first.