Transcription
The gym: a place of therapy, a place of anxiety, a place of strength, a place of shame, a place of healing, a place of comparison. Whether you're new to the gym or a gym veteran, the act of going is difficult. Nobody is always motivated. And if you're new, knowing where to start can be so intimidating and confusing. You feel lost, confused. You're trying to avoid embarrassment. We're always told by doctors to eat better and exercise, but what if we just don't know how?
Well, if this year you finally want to get back into the gym or start at the gym, I'm going to break the gym down over this next series to help you feel confident and strong. You might be thinking, "What gym do I join?" and "What do I do when I'm at the gym?" "What are the different areas for?" I'm going to cover everything in this video so you can feel as safe as possible for starting your own health and fitness journey. I really don't want the gym to get in your way this year, so let's tackle it together because everyone deserves to feel strong.
The first thing I want to talk about is testing out gyms. First of all, I know that it's going to be scary. Before you even officially sign up for a gym, I think it is important that you find a gym that's going to match your vibe of what you need. A lot of times, they will let you take a tour, so you can call ahead and say, "Hey, I'd like to tour your gym." That way, you don't have to like walk in and ask for it. There, they'll schedule you something so you can just walk in. They'll give you a lay of the land, that way you can kind of see where everything is laid out. During the tour, they also tell you a lot about the amenities. This is something where it is different for everybody what they're looking for when it comes to to a gym. A lot of gyms can have pools, saunas, showers, basketball courts, or even group workout classes, yoga, Pilates. Some gyms have those built in, and other gyms, it'll be more of just a gym gym, free weights, not many amenities offered outside of that. That's also something you're going to want to consider when you're kind of looking around for a gym. What are you going to be using it for? Also good to ask what the peak hours are. Some gyms have some random peak hours, but for the most part, peak hours are when the gym is going to be the most busy. They can be anywhere from 5:00 AM to like 8:00 AM or 4:30 PM to 7:00 PM. That's when people usually try to sneak a workout in before work or after work. So don't feel pressured to sign up at the first gym that you step into. You can take your time and kind of explore and make sure that you're finding the right fit for you so you can be as comfortable as possible when it comes to finding a gym.
I am now going to break down the gym. I feel like if you're new and a beginner to the gym, a typical commercial gym, I feel like there are four main areas when it comes to a gym. The first one is going to be a cardio area. This is going to be a massive area or a smaller area depending on the size of your gym, with just a lot of cardio machines. The machines that you might see around there are going to be a treadmill, you'll see a StairMaster, ellipticals, rowers, and bikes. I feel like those are typical cardio equipment that you might see in this area. They're usually going to be all lined up in a nice section. And a huge tip is normally the cardio area is in a position where you can kind of lay out the rest of the gym. So big pro tip right here: you can always start on a treadmill and walk for 5, 10, 15, 20 minutes, get a lay of the land, decrease your anxiety, get in a good headspace, be proud of yourself because you showed up to the gym, which is huge. You're walking on the treadmill and you're looking, you're saying, "Oh, there are the dumbbells. Okay, there's a little corner over there that's where I can do my workout." Okay, boost yourself up, get in a good headspace, just kind of scope out the gym. That is something that I love to do and I would do for so long when I'm new to a gym. That is the first thing I'm doing. I am hopping on that treadmill, and that just helps decrease my anxiety so much.
The second area when it comes to a gym is like a functional stretching area. A lot of times, this has turf, and this is kind of an open area that has a lot of equipment that you can use for HIIT, for functional workouts. Equipment that you might see are going to be mats, battle ropes, sleds, medicine balls, kettlebells, bands, boxes for box jumps, and so much more. This is a great area to do an ab circuit at the end of your workout. This is a great area to stretch, to warm up if you're doing some dynamic stuff. This is great if you want to just do a quick circuit. It's also a great place where you can find a corner and crank out a workout there just by yourself in this functional area. I see a lot of people do that, and I'm like, "That's such a good idea" because you're kind of off in a corner by yourself, you're not with all the machines with a bunch of people in the free weight area, but you can still get a really good productive workout done there. I have done that countless times and definitely recommend. So that's kind of that functional turf area. Those are some things that you can do and what that space is used for when it comes to a gym.
The third is going to be a machine area. This is normally just a big plot, or smaller if your gym is smaller, of machines, and they're usually lined up. And if it's a good gym, they're going to have this broken up into muscle groups. For example, you'll have a row of like back machines. They will break it up so that it's a little bit easier for you to follow. And I don't always know what all of the machines do. So something that is really nice is on a lot of the equipment, it will have this little picture. Normally, that little picture will tell you what muscle group it works. It'll also give a demonstration sometimes of like the motion that you need to do with this or how to set it up. So that is also very nice that there's can be small pictures to help you out. Two other options if you don't know what a machine does: you can Google it quickly on YouTube and just be like, "What does this machine look like?" or "demonstrational use." And the other thing is you can ask an employee. This, I know, is going to be a hit or miss. Some of you are like, "Yeah, I don't mind asking," and a lot of you are going to be like, "I would never, like, never in my life would I ask an employee what this machine does." So maybe just Google it on YouTube if you're somebody who wouldn't ask.
The fourth area is the weight area. Let's go. This can be mayhem. There's so much I can say about this. I think I need to make a whole etiquette video again. This is where your dumbbells are. This is where your squat racks are, your bench presses, your deadlift platforms. That grungy gym a lot of people think of when it comes to a gym, just free weight section. Free weights meaning like weights not on a machine, you can pick them up and move them. Okay, okay, let me break down the weight area. I know that the weight area can be intimidating, so let me give you some kind of options if you're like, "No, I want to be in the weight area. I want to get there." First of all, just do it. Like you belong there just as much as anybody else. You pay the same membership. Like, get in there, get it done. I'm so proud of you. An option that could help you is if you know anybody who goes to the gym regularly, a friend, a boyfriend, a brother, a dad, I don't know, somebody, anybody who can go and kind of teach you the ropes, even for just a couple days, kind of give you some tips and pointers. That is going to help you so much. That's how I first started in the gym. I was in college, and some guys would go to the gym, and my friend and I would tag along with them. It was her brother and then like his group of friends. So I kind of learned everything about the gym and bodybuilding with them, and I felt so comfortable because they knew what they were doing, and I would just show up and they would tell me what to do. They taught me about supersets and how you can work biceps and triceps together, or like back and chest and do opposing. And I was like, "Oh, this is so cool." And we do like workout challenges together, and it was really fun to just be in that environment with a group of friends. I felt so comfortable, and it was a really fun time for me just to learn the base knowledge that way I could then take that and work out by myself. We all grow and improve as we go, but just starting like that is such a big first step.
If you don't have somebody that can go and help you in the gym, I would say watch videos. Watch videos. You can even practice in a mirror at home to like check your form, like, "Oh, my bicep curls, I'm actually like this when I should be going like this," or "I'm swinging the weight right now." For a beginner, watch some videos, get ideas of how people are working out, try to learn some proper mechanics from YouTube University. It really can be helpful. Again, be cautious with who you're learning from, but I feel like for the most part, most people are pretty with it for the most part. And the last one could be hiring a personal trainer. So once you have decided your gym, I feel like trainers should give like a free quick course run. And I know a lot of gyms will just do that. The past three gyms I've signed up to, they're like, "Oh, because you've signed up, you get a complimentary one-on-one training with a personal trainer." And that is so nice. Take it. Even if you don't sign up, take that free run, especially if you are new or need a refresher. One, the personal trainer is going to make you feel very comfortable walking around the gym, hopefully. They should make you feel comfortable walking around the gym, getting a lay of the land. They will also teach you how to structure a full workout, so warm-up, what comes after that, what comes after that, etc. Why do you need to do certain things? They will watch your form, they will give you some pointers, they will answer a lot of your questions. So that can be so helpful for getting into the gym or getting started and want a little bit of guidance. They can really help you just learn. And I hope that trainers, even though I know it is a job, I hope that they're giving you life skills so when you can remove yourself from them, you can go and do this by yourself.
The second thing is preparing for the gym. So once you have your gym membership, you've scouted them out, you're now like, "Okay, tomorrow's my first day at the gym. What on earth am I going to do?" It is so important to prepare. You are going to feel so much better and so much more confident, and you're are going to be more likely to keep showing up. I thought of so many things when it comes to preparing, but I'm trying to simplify into just five main things. The first one is going to be pick a routine. In this routine, you're going to pick a time that you're planning on going to the gym. Let's say you've committed yourself to three workouts a week. You have decided, "I'm doing all three workouts at 5:00 AM before I go to work." Once you have picked up plan, you are stuck in it. You have a routine. You are accountable to that, and that is going to make going so much easier because you've already planned ahead and mentally are preparing to go during that time that you have set off.
The second way you can prepare is to book a class. Some gyms will have classes. So if you are brand new to the gym, you're feeling a little bit intimidated, you're feeling very uncomfortable and self-conscious, a great option and offering that a lot of gyms have is a class. This can be a HIIT class, they have strength classes, they have kickboxing classes, and a lot of other options. For a true beginner, I feel like that is a great way to start because one, you don't have to plan your own workout. You're showing up to a class, there's going to be an instructor who's going to give you cues, who's going to walk you through a workout. All you have to do is show up, get through the workout, and you're going to leave feeling so much better. They're very beginner, they're very friendly, but all of the stress, I feel like, is taken off from you. I feel like it is such a safe place for me to just go mindlessly work out and leave feeling so much better. So you can book your classes ahead of time if your gym has that offering.
Another option I'm going to throw this in there because maybe you want to start working out, but the gym isn't what you want to do, and I'll kind of do another video on this, but is ClassPass. So ClassPass is this thing where you can sign up for, I think, a bunch of different types of classes. For example, you don't have to have a big gym membership. Instead, what you're paying for is this ClassPass, which allows you to take maybe an OrangeTheory class or an F45 class, a yoga class, and a Pilates class that week. So you don't have to be a full member at these places, but because you've bought the ClassPass, it's giving you a pass for you to choose other workouts that you can do, and you can kind of hop around. That is such a great option.
Okay, the third one. I know some people might roll their eyes, but hear me out: is to decide what to wear before you go to the gym. Pick, pick your outfit. The reason why this is so important: I have had so many workouts where I have been so self-conscious in my own body and in my own skin that I'm not focusing on the workout, I'm focusing on my wardrobe malfunction. I'm feeling really uncomfortable, my leggings are too tight, I just feel very self-conscious. I've had many workouts where that has been the focus, and it hasn't been on the actual workout, which is so sad because we're going to the gym to better ourselves. We don't want to have to worry about what we look like, right? We shouldn't care. We do, but we shouldn't. And on the flip side, if you show up to the gym, you're feeling confident, maybe you're fully covered, you're in sweats, it can be whatever you feel comfortable and confident in. That is what matters because then you've already kind of decreased one of those levels of anxiety of showing up to a new place, being around new people, feeling like, "Hey, I don't really know what I'm doing." But if you at least feel comfortable as you can in what you're wearing and in your skin, then things can be a little bit better. Make a decision and go. We're trying to eliminate all those hard steps and get you out the door to the gym as quickly and easily as possible so you can really just build this as a routine and get to it because maybe you've been trying to start this routine over and over again. This is the time it's going to stick. You're watching this video and you're like, "I got it. I got everything I need to know. We're doing it."
The fourth one is what to bring to the gym. This is going to differ between everybody. I will say there are three mandatory things for everybody, right? Only three things you need to bring. That is a water bottle because you're going to get thirsty, you need to stay hydrated. The second one is headphones so you can listen to music. Clock in if you're doing a group workout, you don't even need to worry about those. And third is your phone for safety, you know, or if you're playing music off of that. So those are the three things. That is all you need to bring to the gym. Now, if you are going before work, you know you're going to have to scope out the locker room situation. Are you going to need to bring your own towel? Do you need to bring a hair dryer? Do you need to bring, you know, tools to get ready for your day at work? There, your makeup bag, deodorant, a change of clothes, a change of underwear, those type of things. So you just always pack that the night before, bring that with you in the morning.
The fifth one is to prepare your workout. This is going to save you and make all of the difference because I feel like a huge part of the gym anxiety is not knowing what you're going to do and feeling like you stick out like a sore thumb. I get it. That is how I feel when I start a new gym. I'm like, "I got to have a plan. I got to know what to do. I don't want to feel like a loser. I don't want to..." You know, we've all felt it, and everyone has gone through it. Like, you are not alone in those feelings. So we're doing everything we can to alleviate that. If you're coming out with your own workout, you've got to have a plan. You can follow some kind of program. I have an app. All of those programs can be very gym-friendly. I have some at home as well that you can walk through. Those teach you everything, give you video demonstrations and written descriptions. You've got everything you need to know on my app. I know a lot of other people have apps. I always encourage you to find somebody who at least at bare minimum has a personal training certificate. That is what I am going to give you as an advice if you're buying a program, but no shade to anybody whatsoever. There are a lot of great YouTube videos, TikTok, Instagram. Having your workout prepared and a plan is going to help you.
I want to encourage you that once you start, it gets easier. It really does. As I've been coming back from surgery, if you don't know, the past 7 months, my health has been not good. I've been dealing with a lot, and you can watch a previous YouTube video if you want to know what's been going on. And then I had to have a surgery, and then really started to jump back into 8 weeks post-surgery, and it has been so hard to mentally get back to a place where I feel comfortable in my skin again, I feel somewhat strong, I feel even willing to get back into this mindset of going to the gym, working out, trying to eat well when I have been out of it for so long. And I kept telling myself, "I know it's going to get easier at some point. I have to stick through this. I'm going to get to that point because I've done this before. I'm going to get to this point where I'm going to be able to feel excited about the gym again, or just even have the desire to work out again." It is so tough getting back into the routine. I was out of a routine for so long. I was just not feeling well. Even I was trying to get back into it, a lot of it was just going through the motions because I'm just trying. And a lot of times, that's how it goes. You are just trying to get into that routine of showing up, knowing that one day it'll just click, and then you will be like, "Okay, I got this. I have a little bit more motivation. I'm feeling a little bit better. I'm getting more confident in my routine." And even returning to the gym was tough because I felt so weak, I felt so out of place. You just, it is so tough to get back there, but I know once you keep going, it gets easier, and you're going to get more comfortable.
Know that embarrassing things happen to everybody. I'm still at the gym. I've been going to the gym for four, maybe five years now. I still bump my head on the barbells, I'm knocking myself out, I'm dropping weights on my toes, I trip. Like, they always on the deadlift platform, I'm tripping. Like, these embarrassing things happen to me. They happen to everyone. And I actually love that I started a podcast because I have embarrassing gym stories. If you're having an insecure day, please go to the Funny Gaines podcast and listen to any gym stories episode because you will hear from me and hundreds of others that these are just experiences that we all go through, and you got to learn to just laugh and know that everybody has them.
Ultimately, I want you to not feel alone. I want you to feel like you have support in your journey. I feel like that is what I want my content to always give you is support and for you to know you're not alone in this. Our mind can be so weak sometimes to talk us out of things so quickly because we're always trying to conserve energy and take the quickest path, but there is so much growth that comes from pushing ourselves outside of that comfort zone. And the last thing I want to say is that everybody starts somewhere. It is going to be uncomfortable at first, but over time, you will feel so much more comfortable. And something that I was going to say is, as you keep going to the gym, the first couple days, everybody looks new, and you're like, "Oh, you know, I feel like the oddball. I don't know anybody." You can feel a little uncomfortable. Once you go for a couple weeks, you're going to realize, and especially if you're going at the same time, you're like, "Oh, all the same people are here, huh?" And since a lot of the the same people keep coming every day, you kind of get more comfortable because you're like, "Oh, these are my workout people. I've never talked to you before, but we're kind of gym friends now." And you start to feel really safe because you're like, "Oh, the same people are showing up every day at 5:00 AM. Like, this is kind of our little secret party, our secret club." It can be a really special experience, although I know it is so intimidating at first, but stick through it. Stick with it, and you will thank yourself in the long run for building these habits.
With that being said, thank you so much for watching this video. I hope it was helpful. If you think I missed anything, drop it down in the comments below, and let's have like a really safe comment section for anybody who's trying to go to the gym, but you can share some encouraging words. And I even love reading your success stories of, "I was really nervous about going to the gym. I haven't gone in months, but I finally did it and I feel so proud of myself." And I'm like, "Let's go." Those are just so special, and I'm just so proud of you guys for even if you're watching this video, it means you want to try to be better. So let's keep on improving. If you haven't already subscribed, make sure you subscribe. I do have programs over on my app that you can download, more workouts on here, TikTok, and Instagram. And with that being said, I'll see you guys in the next video. [Music] Bye.