Gym Etiquette // How to Avoid Becoming “That” Member

Written with love, by Nikki Lian

So you’ve just joined a new gym and you are well on your way to a more healthy lifestyle.  Here are a few things you may want to avoid to prevent yourself from becoming that member at the gym with a bad reputation.  Or, you can relate to some of the struggles we deal with as gym goers on an every day basis.  Here’s what to do and what not to do to make your gym experience a good one.

Wipe Down the Machines

Sometimes I forget my gym towel - I’m only human.  But I haven’t been to a gym in the past five years where I haven’t seen towel dispensers and disinfectant spray.  So when you’re working your booty off and sweating all over the machine, make sure you clean up after yourself.  The gym is a cesspool of germs and bacteria, so I suggest you wipe them down before your workout as well.

Ear Buds In Means “Do Not Disturb"

I’ve done my research.  After speaking to many gym-goers the majority feel the same way.  They have their ear buds in for a reason, and it’s not just to fire themselves up with their tunes--it’s so nobody with bother them.  I’ve actually put my ear buds in before without turning on my iPod, because I just don’t want to talk to anybody while I’m in the zone.  Asking how many reps someone has left is one thing, but striking up an entire conversation is another. Some people are talkers, and that takes away from a person’s workout.  So although you may have good intentions, leave ‘em alone.

Don’t Hog the Machines

Don’t start your set and then decide to answer a phone call while leaving your towel and water there to “claim” or “reserve” the machine.  This drives me nuts.  There were occasions where I jumped in, did my three sets and went on my way while the person still had their stuff parked by the machine.  This goes for free weights and benches as well.  Most of us don’t have all day to wait for you to finish posting your selfie on Facebook to finish our workout.  This also leads to another issue…

Don’t Hog the Sink

I walked into a gym locker room to use the restroom.  When I was finished, I went over to wash my hands, realizing there were two people waiting to use the sink.  There were two sinks, but someone decided to spread all of their toiletries on one like they were at home.  So don’t hog the sink, especially if there are only two.  You’re sharing the bathroom with all the other members paying the same price as you are every month.  Let us wash our hands.

Just remember, actions speak louder than words sometimes.  Maybe someone will see you wiping down your elliptical when you’re done and remember to do it themselves, or watch you put the weights back when you’re finished with your circuit and decide they need to re-rack their weights in the correct spot as well.  Etiquette can be contagious!  So get your sweat on and have a mean workout while being a model member of your gym.

Power Your Core (While Toning Your Legs)

Written with love, by Nikki Lian

Last week I shared some simple exercises to target your abdominal area while using the exercise ball.  Again, an exercise or stability ball helps improve your core strength during your workouts.  And to recap, your “core” muscles include the muscles of your abdominals, back and around your pelvis. 

Although a workout on the exercise ball targets your core, who says that’s the only thing we can target?  It’s not!  I love having my clients use this simple piece of equipment to work and tone their legs as well.  Here are a few exercises you can add to last week’s routine to strengthen your bottom half:

Wall Squats

Find a nice, flat wall you can use for this exercise.  Place the ball at the curve of your back, and don’t be afraid to lean into the ball.  Your feet should be shoulder width apart, with your back straight and your hands on your hips. 

Proceed to do a low squat, like you’re aiming to sit on a chair.  Leaning into the stability ball allows you to go lower than you would by doing a standing squat.  Make sure your knees are not passing your toes—you want your weight to go into your quads and glutes.  Once in a squat come back up to starting position. 

You can make this exercise harder by holding your squat for ten seconds each rep and then coming back up.  You can also alter this exercise to work your inner thighs by widening your stance and turning your feet out.

Walking Lunges with Ball Extensions

With the exercise ball in both hands, step into a forward lunge and extend the ball opposite of the leg you’ve stepped out with up to the sky.  You should feel a nice stretch in your abdominal area.  At the same time you step into starting position, lower the ball.  Then alternate, extending the ball to the opposite side of each leg you lunge with, bringing the ball back down when you’re in standing position.

Exercise Ball Extensions

Lay flat on your back, with your hands at your sides for balance.  Starting with your knees pulled in and both of your heels on the ball, push your legs out straight and pop your hips up as if you were doing a bridge.  Bring your torso back down to the ground and then pull the ball into starting position, and repeat.  To make this exercise a bit more challenging you can hold your bridge for ten seconds during each repetition.

So there you have it.   Each of these stability ball exercises stayed true to the core, but added a workout to the thighs, glutes, and hamstrings.  Who needs a gym?  All you need is a large, air filled ball to get a good workout in!  Exercise balls can be found at a variety of stores, including Target, Walmart and any sporting good store. 

Power Your Core // Stability Ball Exercises

Written with love, by Nikki Lian

I’m sure you’ve all seen a stability ball or “exercise” ball at some point, whether it be in a gym, at someone’s house, in a store or in someone’s office.  Stability balls have many uses, mostly for exercise.  If at a desk all day on the computer, some people choose to sit on stability balls rather than their own chairs to help with posture, back pain, etc.

Stability balls can help anyone improve his or her fitness and work the core muscles (abs, back, hip flexors) in one’s body.  Here is a compilation of some of (what I think) are the most effective stability ball exercises to target your abdominals:

Ball Crunch         

Lie on your exercise ball with your lower back pressed against the ball.  Cross your arms over your chest, or your put your hands behind your ears (just make sure you’re not pulling your neck) - whichever is more comfortable.  Slowly perform a crunch with your hips stationary.  The ball is supposed to help isolate your abdominal muscles so you’re not using any other part of your body.  If you still feel discomfort in your lower back, I noticed that it helps to put my feet up against the wall.  But be careful, this can be a little more difficult to balance, so make sure you’re ready for that modification.  Try timing yourself, and work your way up to a minute.

Cross-Over Crunches

Lying on a mat, put the exercise ball under your left heel (left leg straight out) and put your right foot flat on the floor bending your right knee.  With your right arm behind your head, pull the ball in with your left heel, and touch your right elbow to your left knee.  Then return your leg and elbow to the starting position.  This is isolating your left internal and external oblique muscles.  Do 15 repetitions, and switch to the other leg.

Ball Exchanges

Lying flat on your back with your legs straight out, place the exercise ball between your feet.  Squeezing and holding onto the ball with your feet, bring both legs up slightly bending your knees, and grab the ball with your hands.  While holding the ball with your hands, extend your arms above your head.  Your legs should be moving back down coming close to the floor but not touching it.  Doing the same movement, grab the ball from your hands with your two feet.  This is an advanced abdominal exercise so start with a few repetitions (sometimes my clients start with one!) and work your way up to ten per set.

Stability balls can be found in a lot of different retail stores such as Target and Walmart, as well as sporting goods stores in general.  I’ve seen them range from 8 bucks to around 25 dollars.  They take up space but can fit in a closet, and are very useful for your every day exercise routine.  Next week I’ll go over some stability ball leg workouts—working out your core as well as your glutes, hamstrings and thighs!