How to go to the Gym? [+ Update]

In June I was crazy busy with exams. Then I went away for the summer. I came back from my summer vacation in New York City at the end of August. I was there for about two months and it was beyond AMAZING. Then I moved to Amsterdam and started my internship. Then it was my birthday. Then it was this and that. So it feels like for the past five months I have been in a whirlwind of moving around and settling in. Now here I am, back to blogging again.

To be honest I've missed blogging, making recipes and just sharing with you all. Now I'll be back to regularly posting.

During my time in New York, I did not have a gym available that I could use. So my workouts consisted 3 simple things: running, jump rope and kettlebell (I ordered a 15lb kettlebell on ebay). On coming back to Netherlands, I joined a gym and I was so excited about it. I actually missed being in that stuffy enclosed space and sweating it off with strangers.

I got all my gym gear on. I walked into the gym ready to get back to it. But as soon as I entered, I felt slightly awkward. It felt as though I was at the gym for the first time. I went on the treadmill to start off with cardio. That part was fine and easy to get into. After cardio, it was time for weights.

The weight room is ALWAYS mostly full of guys. I never was one to be intimidated to walk into the weight room. But after a while from being in the gym, I felt out of place and unsure. I eventually  awkwardly finished my sort-of weight training.

I've been going to that gym now for about a month. So, yes, by now I have gotten over my gym awkwardness. I decided to write a few gym tips for those of you who have never used a gym or are just getting back to the gym after so long.

• Dark Pants (Seriously don't ever wear any light color gym pants like grey. They show sweat marks and it looks horrible.)
• Comfy top 
• Comfy shoes
• TOWEL!!!! (For you to wipe of your sweat and also wipe down the machines when you're done.)
• Water Bottle (You will get thirsty.)

• Most of the machines have pictures showing how to use them. if you're unsure ASK FOR HELP from the gym trainers. Most of the time they are happy to help. Don't shy away from the weight room just because you don't know how to use them.
• And again. Wipe your machine after using it.

• Music. (I prefer listening to my own playlist in the gym. It helps keep me motivated throughout my workout.)
• Hand sanitizer. (After your workout its nice to wash your hands or sanitize them from all the machinery you've been touching.)

• Plan your workout before going in. You'll be more effective.(e.g. 30 minutes run, 15 minutes bike, bicep curls, push-ups, squats, back, etc.)
• If you can avoid it, don't answer calls during your Gym session. (Give yourself just one hour to focus on your workout. They can always call you later.)
• The gym is not a competition. Don't allow yourself to feel insecure. You're there. So be there completely and use your time there wisely.

I hope this helps you out when you are getting back in the gym or starting out at the gym for the first time.

If you have any extra gym tips or suggestions for people starting out at the gym leave them in he comments below.

Speak to you soon :)

Xx

Rati

No Gym, No Problem: Part 2

How was Week 1 of "No Gym, No Problem"? Did you manage to keep up and workout three times a week? How do you feel?

I hope you've been keeping up. This whole process of becoming more active takes your effort, your dedication and your determination. You have to want this for yourself. You have to want it more than just having a great body. You have to want this for yourself. Working out is the one thing you can do for yourself that can be entirely just for you. But YOU have to do it! No excuse is good enough to allow yourself by not taking care of yourself.

This week, I challenge you to evaluate your life and see what things you have given a high value. The things you value the most are the things you make time for. Nobody ever has time. YOU MAKE time! I am going to challenge myself this week by budgeting my time. I will use sticky notes and record how I use each waking hour. I will literally log my time. Each sticky note will represent a high currency of an hour. My budget is the hours I am awake. At the end of the week, I will look back on my time log and see what things I am giving great value. I will review how well my budget is. This will give me the platform to make re-evaluate and reorganize my life so that I can get the maximum value out of every second. This week, time is money.

Here's the workout for this week:

DO THIS AT LEAST 3 TIMES THIS WEEK. 

Record your time each session.

Here are  video links on how to perform each exercise:

• Burpee: http://www.youtube.com/watch?v=sLTo-V6RgiE
• Mountain Climbers: http://www.youtube.com/watch?v=DyeZM-_VnRc
• Ab crunch and twist: http://www.youtube.com/watch?v=3lEKIInCo2o
• 20 high knees: http://www.youtube.com/watch?v=ZZZoCNMU48U
• Oblique crunch: http://www.youtube.com/watch?v=0be5avh6gO8

This a Cardio Blaster. It is simple and effective. Give it your maximum effort. The more effort you put, the more you burn.

If you want an added challenge. After the circuit go out for a fast 12 minute run/walk. Record your distance and time.

Let me know how it goes.

Any questions?
Feel free to ask :)

Goodluck!

Xx

Rati

No Gym, No Problem: Part 1

So when you hear the word "exercise" what is the first thing that pops in your head? Torture? discomfort? Sweat? Fear? Happiness? or do you simply cringe and shove the thought of exercise some where far, far away in the depths of your mind? 

It is interesting when I look at how some people extremely love exercising and the simple thought of breaking a sweat makes them smile uncontrollably. Whilst on the opposite side of the spectrum, the thought of exercise makes them feel immediately self-conscious, fearful and uncomfortable for a many reasons.

Exercise is absolutely beneficial for you. I know that most of the time, people associate exercise with an intention of losing weight. And although a lot of people do use exercise for weight-loss  and general improvement of their physique; the benefits and necessity of exercise are far beyond those basic reasons.

Your body is designed to move. You do not have to be a top class athlete. Just move. There are a million benefits for purposely including exercise as an integral part of your lifestyle.

The greatest thing about exercising is that you only need your body and a set of comfortable clothes and shoes and you are set. 

No you do not need a gym membership.

No you do not need fancy equipment.
No, you do not need to have fancy workout clothes.
No you do not need to look like a top model to start.

No, you do not wait until you feel like it.

Although all these things are nice if we had them available, we do not need them to have a great workout.

So to make exercise easy on all of you and to show you how easy it is to slot it in, I will start the "No Gym, No Problem" Fitness Series. In these series, I will post workouts and fitness tips.

Note that this is not about weight-loss but about good health. If you lose a couple of pounds exercising then that's great. If not, then its still great. You are doing your body right by keeping it well.

Below is the very first, workout of the No Gym, No Problem series.

You do not need weights or any fancy equipment.

Just you and your willingness to move.
You can start today. Yes, right now.
Go change into your workout clothes. Put on awesome music and MOVE!
This workout will get you sweating, but feeling good.
It works your whole body, from your legs, bottom, abs and good old cardio.

TIP 1: Do it as fast as you can with maximum effort for the greatest results.

TIP 2: Do it at your own pace. If you can only manage one set. Then do one set and go for the run. Then work on slowly building it up to doing all the sets.

I CHALLENGE YOU: Do this workout three times in the next seven days. If you don't have time to do it all at one go, then break it up into two workouts. One half in the morning and another half in the evening. Measure the time of your 4 sets and note the distance you cover in 12 minutes each time. 

Good Luck!

I want to hear your updates.

The next challenge will be up next week Wednesday.

Xx

Rati