Gym Hunting // What To Consider Before Signing

Written with love, by Nikki Lian

Whether you're an early bird who's workout dictates how the day is going to go or someone who needs to relieve stress after work, finding a gym that suits you is of utmost importance. It sounds like a no-brainier right?  Just go to the gym closest to home or one that is the least expensive.  It's really not all that easy. If you are serious about getting into shape you're going to be there quite often, so it's imperative that you choose one that fits your needs. Here are some things you should look into before signing a contract:

Gym Times

You may have crazy hours at work and can only work out at 2am. Or, you like to get your workout in before 7am, even on the weekends. Consider the hours of operation before you decide to sign up. I once didn't join a gym because their opening weekend hours weren't early enough for me. It's something you must consider. Another thing to consider about time is the time you must go. Ask for a week pass and test the waters. If you are going straight from work and you'll be starting your workout at 6pm, is it going to be so packed that you can't even get your cardio on?

Location, Location, Location

Unless it's some sort of a one of a kind specialty gym that you have to go to, ask yourself how much time you are willing to spend in traffic. Do you want 30 minutes of time that could be spend doing an outstanding leg workout to go to sitting in traffic?  That's of course your decision, but it is definitely something else to consider. You may have to travel a lot as well and find yourself in different places you aren't used to, so you might want to consider a gym that has multiple locations so you don't have to miss any workouts.

Classes + Amenities Offered

Do you love a good cardio kickboxing class, or an evening dip in the pool?  Make sure this gym has what you want!  You're paying good money here, so make sure you're getting what you pay for. Gyms usually have a schedule of classes online to look at, but again if this is something important to you ask to have a few days free to check out the class instructors or cleanliness off the sauna.  Speaking of cleanliness...

Cleanliness

Hundreds of people spread their germs throughout any given fitness facility every day. It's the business's job to keep it up to health club standards. Yes, people are pigs and they could not care less for leaving their sweat all over the bicep curl machine. But it's a good sign when you see gym employees re-racking weights, wiping down machines, and picking up trash (especially in the restroom).  You want a workout, not a communicable, foreign fungus growing on your extremities.

So your gym is clean, it's got the classes you want at the hours you want and it's right down the street.  You are ready to become an official member!  My advice? Read between the lines. Obviously you're not going to need a lawyer to go over these documents but some things are important to know so you are not surprised later on. For example, is there a down payment? Is there a month to month membership or am I locked in for a year?  If I'm locked in, what is the cancellation fee?  If I'm not locked in, what is the cancellation process?  If I get injuredhave to go on an extended vacation can I freeze my membership?  What if I move out of state?  Make sure all your answers are in writing. Salespeople can tend to verbalized things in a way you want to hear so be careful.

Joining a gym is like buying a car, take a few for a test drive to see what makes you happy.   Be thorough in the questions you ask and take your time. Happy hunting!!

Stepping Up Your Plank Game // Movements to add once you've mastered the basics!

Written with love, by Nikki Lian

Last week we looked at basic planks: the straight-armed plank, the bent-armed plank, the side plank and modified plank. Practicing these exercises every day will make your body stronger and eventually planking won't be so dreadful anymore. Nothing is really that terrible when we feel confident doing it!  But now to take it a step further--here are some movements you can add to the plank once you feel comfortable and confident performing one:

Forearm to Push-Up Plank

Starting in a straight-armed plank (push-up) position, one at a time bring your arms down into a bent armed plank position. Then one at a time bring your arms back up to a straight-armed position.

This can also be done starting from a modified plank. Start with a set of ten repetitions and work your way up. Or, like a regular plank, you can time yourself and each set try to beat your time.

Plank Jacks

I also call these floor jacks. Start in a straight-armed plank position and start moving your feet as if you are doing a jumping jack. The only difference is that your hands are on the floor instead of up in the air. Jump landing your feet far apart, and then jump back in landing your feet together. Start with 10 repetitions and then work on increasing that number for each set.

Alternating Leg Plank Hold

Your starting position can be either a bent-armed or straight-armed plank hold. Once you're in this position, raise your left leg in the air and hold it.  After 20 seconds, bring it back down into starting position and then raise your right leg in the air, and hold that for 20 seconds. There really isn't a right or wrong amount of time -- 20 seconds is just a number I start with. I would do 20 seconds with both feet down, then 20 seconds on each leg.

Some people save their plank exercises for when they work on their abs. I like to do mine while doing a circuit or working on the machines to keep my heart rate up. For example, I'll do one set one the lat pull down machine and then a quick set of plank jacks.

Planks are like any other exercise--once you get good at them they won't seem so bad, and you'll have a newfound strength in muscles you don't normally use. And another great about them is that there is no equipment necessary. So wherever you are, plank away!

The Dreaded Plank // How + Why

Written with love, by Nikki Lian

You constantly hear me talk about your core in the mini workouts I provide for you.  So many of my workouts engage the core not only because the majority of people out there want a flat stomach, but because with a strong core one will have less back issues. That's why sometimes these exercises are very uncomfortable for the lower back. It's not because there is a problem with your lower back, it's just not strong yet.

Here are some basic planks you can incorporate into your everyday workout. I either like to use these as an exercise in a circuit or while I'm working on my abs at the beginning of my workout. These can also be done by themselves if you want to squeeze a quick workout in when you wake or before you go to bed at night.

Bent-Armed Plank

Start laying on your stomach in a pre-push-up position.  While bending your elbows, lift your body up supporting yourselves with your forearms and feet. Your feet should be shoulder-width apart and you should be staring straight at the floor.  Your body should form a straight line from your forearms to your ankles.

Hold your belly button into your spine. Remember--straight line. Your lower back should not be sinking in and your butt should not be high in the air. Start out by holding this position for 30 seconds for 3 sets. Then increase by 15 seconds if you feel you can.

Straight-Armed Plank

Follow the same instructions above, except this time keep your arms straight and hold yourself up with your hands. Your hands should be in line with your shoulders, as well as your feet. This position you will notice is slightly less difficult because it is performed at an easier angle. If you're just adding planking to your routine you may want to start out with this one.

Modified Plank

A modified plank is a straight-armed or bent-armed plank done on your knees. A modified plank is less challenging but again, if this is where you need to start you can build your way up to being on your feet. While performing a modified plank it will be easier to forget to keep your back straight and to not stick your butt out. You should have a straight line from your shoulders to your knees. 

Side Plank

Much like basic planking, a side plank can be done on your hand or forearm, except you are on your side. So you are holding yourself up with one arm, your back straight and one foot on top of the other.  It's again important to keep that straight line and to not sink your body towards the floor.

Practice these basic exercises and next week I'll get into some modifications that are a bit more challenging to add to your workout.