We’ve all heard the golden rule of weight management: calories in versus calories out. It’s like a mantra echoing in our minds every time we’re trying to lose weight. Alongside this, we’ve picked up a couple of other nutrition tidbits along the way – things like “eat your veggies”, “stay away from processed foods” and “drink plenty of water.” But despite knowing these basics, why does sticking to a diet plan feel like such a monumental task?

You’re not alone in the struggle. The good news is there are a few common pitfalls that are actually pretty simple to get past with the right strategy. Let’s dive into them now. 

Pitfall 1: The Weekend Whirlwind

Picture this: you’re all geared up for a big weekend. You get on the beers and maybe a cheeky kabab at the end of the night. Then of course Sunday is for rest, recovery and a healthy serve of junk food. Monday rolls around, and you find yourself skipping gym and spiraling out of control with the junk food. Sound familiar?

Solution:  Let’s reframe our perspective. Instead of focusing on daily calories, zoom out and think of your intake over the course of a week. Plan ahead for those weekend events by making slight adjustments in your calorie intake during the week. This way, you can enjoy your weekends without feeling guilty and feeling like you’ve ruined everything in just one night.

Pitfall 2: Craving the Familiar

We get it – sometimes the healthy foods can be a little bland and monotonous, and those cravings for the old favourites can be relentless.

Solution:  Don’t deny yourself the joy of treats. Incorporate planned treats into your week and fit them within your overall calorie targets. This makes sticking to the diet knowing there’s some light at the end of the tunnel and satisfies those cravings in a controlled manner.

Pitfall 3: Time Crunch Dilemma

Between work, life, and workouts, meal prep can feel like an overwhelming task.

Solution: Opt for recipes that are both delicious and quick to prepare. Ideally ones with 5 or fewer ingredients. Having a few frozen, healthy meal options on hand can save the day when unexpected schedule shifts threaten to send you straight to the drive-thru. Plus, it’s a budget-friendly alternative!

Pitfall 4: Navigating Special Occasions

Social events and dinners can seem like a minefield of temptation.

Solution: Here’s the secret – you don’t have to avoid them altogether. Scan the menu before you go, and choose lower-calorie options. By factoring your meal into your weekly calorie goal, you can enjoy the event guilt-free.

Pitfall 5: Battling the Hunger

That persistent feeling of hunger can be a major roadblock.

Solution: Distribute your daily calories strategically throughout the day to keep hunger at bay. Opt for foods with high volume and low calories – think lots of veggies and lean proteins – to help you feel satisfied.

Cardinal Rule: Bounce Back Promptly

Here’s a rule to live by: it’s okay to stumble every now and then, but don’t let one slip turn into a two-day slide.

Remember, sustainable dieting is about finding a balance that works for you. It’s not about deprivation but rather making informed choices that align with your goals. By anticipating and tackling these common pitfalls head-on, you’ll be well-equipped to achieve your health and fitness aspirations without feeling overwhelmed. Stay determined, stay focused, and most importantly, stay kind to yourself 💖

So, you’ve taken the plunge and joined a gym. Congratulations! Starting something new can be both exciting and a little nerve-wracking. But worry not, in this article we’ll dive into what you can expect in terms of results when you first start out at the gym.

Strength and Body Changes

Newbie gains 

When you hit the gym, especially if you’re new to regular exercise, you’re in for some exciting progress. In the first 12-18 months, you’ll experience what’s commonly referred to as “newbie gains.” This means your strength will increase rapidly as your muscles adapt to the new challenges. This is plateau at some point so enjoy it while it lasts. 

Every new exercise is going to feel weird 

Don’t be surprised if your first attempts at new exercises feel a bit awkward. It’s perfectly normal, and everyone goes through this adjustment phase for the first few weeks.

Muscle soreness

Expect to feel some muscle soreness. It’s a sign that your muscles are getting stronger and adapting to the new demands you’re placing on them. Also, keep in mind that everyone has strong and weak areas. Embrace these differences; they’re a natural part of the process.

Cardio 

While strength might skyrocket, building up cardio endurance will take a bit more time compared to strength gains. 

Visual Differences

Within the first month or two, you’ll likely start noticing some visible changes in your body. You might feel and look better overall, and that’s a fantastic sign of progress. However, it’s important to set realistic expectations. While you’ll undoubtedly see improvements, you’re unfortunately not going to look like the guys and girls on the magazine covers just yet. 

Nutrition

Your gym journey won’t just affect your physical abilities, but also your appetite and eating habits. As you become more active, your body will naturally start craving more fuel. Don’t be surprised if you find yourself feeling hungrier than usual. This is a sign that your metabolism is kicking up a notch, and your body needs nourishment to support your workouts and recovery.

Additionally, the more you engage in exercise, the more motivated you’ll likely become to eat healthier. When you put in the effort during your workouts, you’ll naturally want to complement that with proper nutrition to maximize your results.

Day-to-Day Life

Your fitness journey will extend its positive effects beyond the gym walls. One of the first noticeable changes might be in your sleep quality. Regular exercise has been linked to improved sleep patterns, helping you feel more rested and ready to tackle the day.

Expect to experience higher energy levels throughout the day. Exercise boosts circulation and oxygen flow, leading to increased energy and focus. Your overall mood is also likely to improve as your body releases endorphins—those “feel-good” hormones that contribute to a sense of well-being.

Starting your fitness journey is a fantastic decision for your health and well-being. Remember that progress takes time, and everyone’s journey is unique. Embrace the changes you experience, stay consistent, and celebrate every achievement along the way 💃

Push Movements

Barbells

Barbell Shoulder Press:

1. Stand with your feet shoulder-width apart and the barbell at shoulder height.
2. Grip the barbell slightly wider than shoulder-width.
3. Press the barbell overhead by extending your arms.
4. Lower the barbell back down to shoulder height in a controlled manner.

Dumbbells

Dumbbell Shoulder Press

1. Sit with feet shoulder-width apart, dumbbells at shoulder height.
2. Hold the dumbbells with an overhand grip, palms facing forward.
3. Press the dumbbells overhead by extending your arms.
4. Lower the dumbbells back to shoulder height in a controlled manner.

Machines

Machine Shoulder Press

1. Sit on the machine with your back against the pad.
2. Grip the handles at shoulder height.
3. Press the handles upward, extending your arms.
4. Lower the handles back down with control.

Pull Movements

Barbells

Barbell Bent Over Row

1. Hold a barbell with an overhand grip, feet hip-width apart.
2. Bend at your hips, keeping your back flat and chest forward.
3. Pull the barbell toward your lower chest by squeezing your shoulder blades.
4. Lower the barbell back down with control.

Dumbbells

Machines

Legs

Barbells

Barbell Hip Thrusts

1. Sit on the ground with a barbell across your hips.
2. Roll the barbell towards your hips and lean against a bench.
3. Drive through your heels to lift your hips up, creating a straight line from shoulders to knees.
4. Lower your hips back down with control.

Dumbbells

Dumbbell Glute Bridges

1. Lie on your back with knees bent and a dumbbell resting on your hips.
2. Push through your heels to lift your hips up, engaging your glutes.
3. Lower your hips back down with control.

Machines

Machine Plate Loaded Hip Thrust

1. Sit on the machine, back against the pad, a weight plate over your hips.
2. Place feet flat on the platform, knees bent.
3. Lift hips by pressing through heels, squeezing glutes at the top.
4. Lower hips down, feeling a glute stretch, and repeat.

We get it – the thrill of hitting the gym and giving it your all is undeniable. A few motivational videos and pump up songs and you’re ready to break records. But let’s not ignore the reality. Pushing beyond your limits usually leads to niggles, pains, sprains, and injuries. Here’s the ultimate guide to minimizing the risks and keeping your gym game strong.

Activate for Victory

Begin each workout with targeted activation movements that wake up the muscles you’re going to be working on. Here are some common ones grouped by movements:

Push Sessions

4. Face Pulls: Pull resistance bands or cables toward your face to target your rear deltoids and upper back.

Pull Sessions

Legs Sessions

Focus on lifting smarter, not harder

Sure, pushing the boundaries every time you train seems like the fastest way to progress, but alas, research shows this is not true.  Your goal isn’t to lift until failure every single set – it’s to stop just shy of failure. Gradually increase weights while maintaining proper form. This approach minimizes the risk of overexertion and injury, and also means that you can train more often, increasing overall volume.

Track your workouts

Keep tabs on your weights, sets, and reps so that you can manage your overall workload. Keep an eye on the week as a whole, not just in individual workouts. Dramatic increases in volume can lead to injury, even if your form is on point.

Core Bracing Basics

Your core isn’t just for aesthetics – it’s your body’s fortress. Before you lift, engage your core muscles as if you’re bracing for impact. This not only stabilizes your form but also safeguards your spine during those intense lifts.

Pain Isn’t Gain – If it hurts, stop

Pushing through discomfort might seem heroic, but it just leads to injury. If something doesn’t feel right, halt and assess. It’s better to modify or skip an exercise than risk being sidelined altogether. Remember, it’s about challenging yourself without ignoring your body’s signals.

Early Intervention for the inevitable niggles

That faint ache in your shoulder? Or the occasional twinge in your knee? Address them before they become full blown injuries. Go see a physio or osteo as soon as you notice something. Treatment is likely to be much shorter (saving you time and money) and it will mean less time off the gym floor. 

Rest – This is the time your body grows

Your body isn’t a machine. Give it the rest it deserves. Prioritize sleep, and work in active recovery days featuring light activities like yoga or strolls. Rest is the only time your muscles are actually growing, so don’t overlook this part. 

Inflammation is the enemy 

What you eat influences how you feel. Skip inflammatory foods and activities that stoke inflammation. Opt for an antioxidant-rich diet that supports recovery and overall well-being.

In a Nutshell

Remember, this isn’t about pushing to the extreme every time. It’s about maintaining consistency over the long run, and the key to that is sidestepping injuries. Keep activating, lifting smart, tracking, bracing, listening to your body, and giving recovery its due will all help you on your path. 

Stay fierce, stay safe, and keep conquering those fitness peaks! 🗻

This is a topic that’s crucial for everyone’s gym journey: learning how to move correctly. Whether you’re a seasoned pro or just stepping into the gym for the first time, nailing the basics of movement can set the foundation for your success. So, let’s break down the essential aspects you need to master to ensure you’re making the most out of your workout sessions.

Foundational Exercises and Movements Every Person Should Master

4. Developing a Solid Base/Stance: Whether you’re doing squats, lunges, or overhead presses, having a solid foundation is key. Your stance provides stability and supports proper movement mechanics.

Giving Your Body Enough Time to Adapt to the Movements

As the saying goes, Rome wasn’t built in a day, and your movement patterns won’t be either. It’s perfectly okay if you don’t nail them right away. Allow yourself the time to practise and adapt. Your body is learning new ways to move, and that takes patience. Rushing into heavy weights or complex exercises without mastering the basics can lead to frustration and even injury.

Reference Material: Importance of Videos and Personal Trainers

Remember, you’re not alone on this journey. Instead of relying solely on observing others at the gym, seek out reference material. Watching videos that demonstrate proper form can be incredibly helpful and save you a lot of trial and error (and potentially injury). And hey, that’s why we’re here too! Our trainers are always available to guide you every step of the way.

Reviewing Your Movements

Recording your sets on your phone allows you to watch them back immediately. This will make it much easier to spot areas where your form could use improvement. It’s a fantastic way to enhance your self-awareness and make real-time adjustments.

At the Start, Get Help!

Lastly, let’s talk about seeking help. Enlisting the guidance of a personal trainer right from the beginning can save you time, expedite results, and significantly reduce the risk of injuries caused by incorrect form. It’s an investment in your fitness that pays off big time.

Until next time, lift smart and move strong! 🏋️‍♀️💪