CONTACT US

Training

Nutrition &

Motivation

GYMS

Get all the info on the gym of the month. Here I’ll highlight a gym and show you what they have to offer and how they are helping get people fit and healthy!

Motivation

Get your Monday Motivational quotes and stories here. If you have a quote that keeps you motivated send it to me and I’ll share it to help others stay motivated!

NUTRITION

Here’s is where I’ll take the guess work out of diet, show you how eating healthy can still help you hold onto fat, and show you healthy and delicious fat burning meals!

Training

Get tips on training and exercise here as well as the myths of weight training and cardio!

training ,nutrition and motivation

Check here frequently to get tips and info on training and diet, recipes for delicious and healthy meals, Motivation Monday, information on the gym of the month, tips from other members, and articles to help you stay motivated. Happy lifting!

Gym Do's

  1. FOCUS! When you’re working out, focus on each rep as you’re performing it and feel the muscle work. You block everyone and every distraction out, focusing on your form and the feel of the muscle work.
  2. Complete your sets quickly. Others are there to workout too and may need the equipment you’re on.
  3. Have good hygiene. Whether you have a genetic disorder or haven’t showered recently PLEASE use deodorant. You don’t want to be that person who gags everyone in the gym. Sniff the pits before you hit the gym.
  4. Let others work in on your equipment if it’s busy or you’re going to do extra sets. You may need the favor returned to you down the road.
  5. Be polite and courteous to others. It’s common sense and common courtesy.
  6. Give encouragement and positive feedback to others. They may feel self conscious and be down on themselves and need a kind word to keep them motivated. A kind word goes a long way!
  7. Clean up after yourself. Yes, unfortunately there are some who cant grasp this kindergarten fundamental. Whether it’s putting your weights away or wiping off your sweat or cleaning up your chalk. You should already know to put your weights away after you’re done with them and put them back where you found them. Gyms even have signs telling you this, so if you need to be told to do this the gym is no place for you. Gyms are not for lazy people.

Gym Don'ts

  1. Don’t grab your phone after every set. For one, it makes you take a longer break than what you need. Two, it makes others who need your equipment to wait longer. Three, (and this is very important) it takes the focus of your mind off your muscles, the last set you did and your next set. You need to focus on your last set and decide what you need to change or what you need to keep the same for your next set. Phones are a distraction for your workout. You should pick up the weights more often than your phone. Use phones to listen to music and that’s it.
  2. Don’t take pics or videos of every set or every workout. Your body is not going to change that quickly that you need to document every set. Taking videos is good to check your form once in awhile or when you’re maxing out on a set. Like I mentioned previously, phones are a distraction.
  3. Don’t go to the gym and horse around with your friends. You’re there to better yourself and improve your health. If you’re not going to take it seriously stay at home until you can grow up. Also, keep your ego in check. Going around flexing what little gains you made and acting like your Mr. Olympia is annoying. You’re at the gym to train your muscles, not your ego.
  4. Don’t slam your weights or drop your dumbells. They’ll bend and get damaged. There’s nothing more frustrating than pushing up a heavy dumbell only to have it roll in your hand because someone had the need to throw the weights down instead of putting them down in a controlled manner. Remember, you don’t own the equipment so if you break or damage it the gym may have you pay to have it replaced.
  5. Don’t use the gym as a social gathering. Pick 1 or 2 workout partners and that’s it. Working out with too many friends tempts you to talk more, lose focus on your workout, slow your progress and make others wait longer for the equipment you’re taking up, but not using. You’re at the gym for a reason and it’s not to socialize. Save that for after the gym.

Members' Fitness Stories

Send me your before and after pics or tell me your fitness success story and I’ll post it to help motivate others who may be dealing with the same difficulties you did and accomplish their goals too!

Facebook Instagram Twitter Linkedin-in Youtube

Links

Other Links

Newsletter

Join our email list for exclusive offers and the latest news.

© 2024 Heick Fitness by Verticaledges | All Rights Reserved.