There are many reasons you may find it intimidating to go to the gym. There are a lot of complicated machines, big metal bars, huge weight plates, and odd contraptions like Bosu and adjustable steps.

The biggest thing that can be intimidating in the gym for people can be what they perceive to be the biggest things in the gym: the people.

As you walk into the gym, you will notice a lot of different people if you look for them. If you don’t, you should not be surprised when you’re eyes gravitate to what you want to see. The multitude of people represent all types of bodies; some are overweight, some are fit, some are thin, some are very muscular. As you look around, remember to look for all the different types.

As you are working out, you will definitely share workout space at some point with someone in better shape than you; regardless of your current fitness level, there is always someone more fit than you. Unless you are the fittest person, but then I’m not sure why you’re reading this… go be pretty!

One of the biggest mistakes people make is to ficus on how good the people around them look. They look at the peoples’ bodies, then they look at their own bodies, and it can be a source of discouragement. The key, of course, is to focus on your own body, and your goals for being there.

The people in the gym with the amazing bodies didn’t get those bodies overnight, and neither will you. Most of them have worked on their bodies for years and years; many since their teens. If you’re coming into the gym for the first time in your late 20s, 30s, or 40s, etc. you’re simply not going to compare to them at this point. Maybe you never will, maybe it isn’t your goal to have arms that stretch a sleeve.

It’s natural to look at the people in the gym with the awesome bodies. Don’t knock it, there is a lot of good eye candy at the gym. Some of these people are absolutely amazing looking. You shouldn’t let that discourage you, because you’re there to improve you. While they fit into the stereotypical view of what ‘fitness’ is, you can set your own example, and it is guaranteed there are plenty of people like you in the gym you aren’t noticing.

So when you’re doing weight training, or when you are on an elliptical machine or treadmill, feel free to share a glance with that more fit person next to you, but use them as inspiration rather than a source of jealousy. You’re there to improve yourself, and if you stay focused to what you want to achieve, and have specific goals in mind, then you can achieve those short term and long term goals you have in mind.

Everyone worries that they are being judged in the gym; the truth is, people aren’t judging you, except maybe a couple of small minded people who also feel like people are judging them. Don’t worry about it. You’re there to achieve, not to worry about what people are thinking.

So the next time you go into the gym, don’t be intimidated. Instead, look around at the eye candy, smile, and hit the machines with the intent of making your health and body better than they are today. It’s a journey, just like life itself.

Many people consider cardio workouts to be boring, repetitive actions. After all, there is something about running for an hour on a treadmill only to arrive at the same destination you began at, all while seeing no different scenery.

When you think about the journey instead, it becomes different. I enjoy getting on the elliptical machine and just ‘blanking’. Some of my most enjoyable time is on a elliptical machine with a pair of headphones and either a good, high-beat playlist or maybe a movie or show on my iPhone/iPad. Why? Because I am not thinking about all the crappy other stuff in the world.

So what’s that journey? Your journey to a more healthy life. Each of us has it within ourselves to improve our bodies, our health, and our lives. We simply need the commitment and dedication to say that we are committed to achieving our goals.

Today I have begun my renewed “ramp up” for cardio. I did 2.5 miles in 33 minutes on the elliptical machine. This time was spent with the iPhone set to a “workout” playlist I have set up. My goal is to get to one hour sessions three times a week, with half-hour sessions taking up the remainder of the days.

The first time I lost the weight, I used to do ninety minute sessions on cardio. There is something very cathartic about getting on an elliptical machine with a pair of headphones and just forgetting about the rest of the world for a little while.

It’s pretty simple. Relax, enjoy the simplicity, and know that you’re making a better you.

• Coffee – No coffee after noon. I will allow myself a couple of cups n the morning, but by reducing intake to only before noon, I can reduce my caffeine intake while still enjoying that coffee I love. I will allow myself tea after noontime. (And as an aside to that, Starbucks is officially off limits for no more than an occasional treat, and must be earned rather than assumed.)
• Tea – One of my newer loves in life is tea. I love brewing it, I love the loose tea leaves and the smells, and I definitely love the health benefits that many teas can bring you. Tea also has substantially less caffeine than coffee, which allows me to continue to reduce that caffeine intake.
• Breakfast – Breakfast is the most important meal of the day. Don’t ever believe it isn’t, because it absolutely is. It is important to fuel your body. Breakfast will be oatmeal, eggs, and other dense nutrient foods that will enable me to fuel workouts 
• Meals – One of the biggest mistakes people go when they focus on their diet is that they stop eating. Not eating can be much worse than for you. Each time you eat, your metabolism gets cranking and that is why five to six smaller meals is much better than three big meals. I will shift back to doing the five to six meal process, and make sure I stick to it. 

This is just the first steps on m new efforts for 2012. 

…The sandwich, according to a press release, starts with a beef patty, adds macaroni and cheese, tops that with Cheddar cheese slices and douses it all in Frisco sauce. The sandwich weighs in at 1690 calories and 99 grams of fat. Plus, it comes with a side of fries.

via Adventures in Gluttony: Denny’s Mac ‘n Cheese Patty Melt Packs In 1690 Calories – TIME NewsFeed.

"If you persist, nothing can stop you." – Ted Nicholas—
  (@craigballantyne) September 05, 2011

Last Monday, after spraining my ankle, I wasn’t really able to walk much for several days. Getting up and down stairs was an absolute nightmare. Needless to say, I was not running on a treadmill or pushing forward on an elliptical. I’ve been able to do some mild lifting, but nothing with my legs which also absolutely drives me nuts.

The fact is, once you have adapted your body to be in constant motion and a permeable state of movement, you have little appetite for standing still. As a matter of fact, not getting out and being active as much has made me very sick to my stomach. It’s not really that I am literally sick, but my stomach gets upset every time I eat, and I know it is because it isn’t moving like it is used to.

Next week I want to really start back, but I know to do it light. I won’t be brining it hard core to the gym for a little while still. The last thing you want to do with an injury like this is to make it so that you aren’t recovering, and then you’re out even longer than you originally planned.

Taking it light, but knowing I do need to begin pushing forward, both for my physical health as well as my overall sanity.

I was on the elliptical machine, jamming out omy headphones while just doing my thing. On minute 44 of my 45 minute session, I felt a sharp pain from my ankle, and had to stop. Getting off th machine and sitting down, my ankle was throbbing. Apparently, in my inattentiveness, I stepped up and stepped back down on the side of my foot, twisting my ankle and creating a sprain.

After driving myself home, I immediately put my foot up, and now I am in the process of waiting for it to repair. When dealing with sprains like this, there isn’t much that can be done except keeping the stress off of it.

I am hopeful that I will be able to return to the m in some capacity soon. I have not wanted to strain my body while it works on healing myself. Lifting hardcore is not a good way to rest.

I’m skipping the trainer this week, and will resume next week. In the meantime, my foot will be resting whenever I can. It can be frustrating to be injured and not be able to work out like you are used to, but you just have to remember that your body knows best and you have to let it heal. Your health is the most important thing.

I have been a little sick here and there during the week, with the occasional stomach bug cropping up. However, I have not kept myself from working out during this time. However, my workouts have generally been a little on the lighter side than most.

Tomorrow I will be back in the gym lifting, and on Saturday I have a first-in-the-morning training appointment.

Next week I need to begin my next phase cardio push, and really get myself moving both on cardio, for which I feel like I have lagged a bit recently, and continuing to push my lifting forward.

Instead of static stretches, work some dynamic stretches before your workout with the treadmill, elliptical, or a jump rope. Keep yourself moving. For an intense workout warm-up, think more Lady Gaga and less meditation garden.

Want a better work-out? Then don’t stretch beforehand, some experts say.

Many people take it for granted that they should start their exercise routines with some stretching on the spot, perhaps hoping it will loosen them up for their work-out. Most fitness experts now agree this kind of static stretching before exercise is not just counter-productive, but potentially harmful.

via Experts: Don’t stretch before exercising – USATODAY.com.

A designer has stated that we look at our worst…

We all know we aren’t at our most attractive after working out. But how bad could we possibly look? I mean really?

Bad. Extraordinarily bad. Like we-shouldn’t-go-out-in-public bad.Nick-Nolte-on-a-bender bad. Snooki-on-a-Tuesday-night bad. Our proof: French photographer Sacha Goldberger snapped images of joggers in Paris immediately after a sprint, then again a week later in their regular clothes, in roughly the same pose. Place the portraits side by side, and the evidence crystallizes into incontrovertible fact: Running is an invite to the ugly tree.

…however, I contend that we look our best when we exercise. You may be thinking that is insane. However, when we exercise, we are exposing ourselves to others. Our humanity, our frailties, and our inner selves. We are one with our workouts, and our workouts are one with us.

When in the weight room, we are all in essence equal. We are all battling against our bodies. Some may be lifting more, and some may be lifting less, but we are all lifting against the capabilities of our bodies in their current state, and working to change those states in the future, and thus change our bodies for the better.

via How Ugly Do We Look After Exercising? | Co. Design.