If You Can’t Find the Motivation to Workout, Maybe You’re Just Not a Gym Person

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I have a confession to make: for all the time I spend touting about fitness, I hardly ever go to the gym. And for the longest time I felt guilty about that. But what I’ve come to discover is that there is more than one way to get fit.

If you’re anything like me, you can’t stand the mundane feel of a gym. There’s nothing exciting about elliptical machines, treadmills, and weight lifting equipment. On top of that, the lighting is unflattering and the whole place smells kind of funky. I’d much rather be outdoors, surrounded by nature’s beauty.

It took me the longest time to come to terms with the fact that I’m more of a hiking, biking, kayaking, rock climbing kind of girl. As a society, we are so inundated with images of gym-fit bodies that we tend to exclusively associate the two. Athletes use them. Doctors are always advocating for them. Don’t all healthy people go the gym?

Not necessarily. Being healthy is more than just physical wellbeing; it’s about spiritual, mental, and emotional wellbeing, too. That’s why you have to discover what makes YOU feel inspired and fulfilled.  

As I said before, for me it’s about being in nature. There’s nothing I love more than a scenic walk. But for others, it might be about joining a sports team. It might be about taking a yoga class. It might be that you love animals and want to volunteer at the local animal shelter and take the dogs for a walk. Different strokes for different folks.

If you feel like you literally have to drag yourself to the gym every day, there’s a pretty good chance it’s because that type of an environment doesn’t align with your personality. Do yourself a favor and find an exercise routine that leaves you feeling motivated, energetic, and refreshed.

The Best Workouts For Variety and Intensity

Like intense workouts? Try a spinning class to get your sweat on!
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There are so many workouts out there nowadays, sometimes it’s hard to decide which one is best for you. Do I take a class or join a gym? If so, where? What if I just want to try them all? Below is a general guide to popular workouts that are ideal for both intensity and variety.

Traditional Gym – Variety

A traditional gym like Equinox or Gold’s Gym provides you with plenty of options, and sometimes the fee you pay for your membership will allow you to take all the classes you want for free. There are many machines to try out, and classes you can take at times that are flexible for most schedules. Traditional gyms work best for individuals who are self-motivated and like their workouts to sometimes be intense in either a class or individual weightlifting scenario. Traditional gyms don’t seem to be as social as alternative workouts, as most people either come with workout friends or tend to work out alone.

Spin Classes – Intensity (Cardio)

Spin classes are a great way to get in some sweat-dripping cardio. The classes are filled with fast moving legs and beat pumping tunes. Usually 45 minutes to an hour, the class goes through cycles of speed and power on an indoor bike. You’ll never leave NOT drenched in sweat and ready for the day. Though intense, classes like this are often a bit more social than a traditional gym setting, as many people go to the same class times on a regular basis—so you get to know others. You can find this great workout at places like SoulCycle or FlyWheel.

Crossfit – Variety and Intensity

Crossfit is seen as the most intense of all workouts these days. The classes are a combination of gymnastics skills, weight lifting and cardio. Most Crossfit gyms require a week of training to teach new members how to properly weightlift and correct their form. Often referred to as something of a “cult,” Crossfit gyms are also very social in nature. A lot of the workouts require partners or “spotters,” so you get to know those around you very well. Each class, coaches customize the workouts making every workout different and ideal of those who like variety.  Some great locations in Seattle include The LAB or Crossfit Seattle, but Crossfit gyms can be found all across the country.

Stay tuned for another guide to more specific workout options coming soon!

CrossFit Risks and Rewards

If you’ve been into the workout scene at all for the last decade, you have probably at least heard the word “CrossFit.” Maybe you’ve seen the increasingly popular CrossFit gyms that have been popping up like daisies in the past few years. If you’re brave, maybe you’ve even tried it.

CrossFit has been around for a while now, but in the past few years it’s become one of the most popular workout programs. There can be no question that CrossFit will, in fact, get you fit—but like any workout routine, there are some things you should know about CrossFit before you jump on the bandwagon.

Know the facts before deciding if CrossFit is right for you.
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First off, CrossFit is intense. Like, really intense. The CrossFit method works to improve muscle strength, cardio endurance, and flexibility through a mix of aerobics, body weight exercises, and Olympic weight lifting. Classes are usually an hour long and include a warm-up, a skill-development segment, a workout of the day (WOD), and group stretching at the end.

There are some really great benefits of CrossFit. First, it provides a full focus on safe and effective movements, fitness, and eating right. Second, one of its goals is to prepare trainees for “any physical contingency—not only for the unknown, but for the unknowable.” Third, CrossFit classes provide trainees with a community. It connects people to each other as they push themselves toward a new level of fitness, and that’s a powerful thing.

But due to the sheer intensity of CrossFit, there are also a few things to consider before diving in. WODs are timed, and your job is to complete a list or circuit of exercises within an allotted amount of time. Rest is minimal, so you’ll get tired. As you attend more classes, the goal is to improve upon your previous times and scores, so it’s a constant race against time. Like any workout, your body will begin to fatigue, especially the muscles you’re using the most. And that means your form will deteriorate as well.

Good form is essential for avoiding injury, especially when dealing with intense workouts. Bad form is the reason so many people end up injured practicing Zumba—they’re not doing the movements correctly, and so they end up hurting themselves by straining muscles and twisting in odd ways. The same concept applies to CrossFit, so focusing on good form is a must.

Another downside of CrossFit is that because it is such an intense workout, it is more difficult for beginners to get involved in. If you’ve never weight trained before, you may not even be able to do many of the movements at the beginning. Once you build some muscle, though, that will change. Whether you want to use CrossFit to gain those beginning muscles, though, is up to you.

CrossFit is a powerful program that can take your fitness to a new level—just be sure you understand the risks and are willing to take them before you commit.

Fitness Fibs To Be Aware Of

Not all fitness facts are true. Some are fibs instead.
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Like anything else, the fitness world is full of myths, so-called “facts” that have been deemed true simply because people say they’re true. But we all know that’s not really how the world works. As much as I want to believe that unicorns and fairies exist, that doesn’t mean it’s actually true. I’m still holding out hope, but I’m not placing any bets.

Fitness fibs abound. They’re everywhere, and they often sound so logical that we might not feel the need to check before we pass the information off as true. Unfortunately, that’s just the kind of thinking that leads to the survival of these fibs.

Fib #1: Targeted fat burn. You can’t target specific areas for fat burn. You can target muscle groups for toning, sure, but for fat burn—tough luck. Working out reduces your overall body fat, but you can’t just choose “ankle fat” or “belly fat” to target.

Fib #2: No pain, no gain. Please, please, PLEASE don’t believe this one. Please. While working out can come with discomfort, it shouldn’t be accompanied by sharp pains. It can be a delicate balance, but it’s a vital one to keep. If you push yourself toward more pain, you’ll likely end up hurting yourself—and some injuries truly can last a lifetime. Challenge yourself, but don’t overdo it.

Fib #3: Heavier weights = bulky muscles. Sorry kids, but that’s not necessarily true. A study published in Medicine & Science in Sports & Exercise found that women who lifted lighter weights with 15 reps burned fewer calories than those who lifted more challenging weights for 8 reps. That means that while your muscles will be toning, you could actually be slimming down overall.

Treadmills don't work your body as hard as outdoor running does.
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Fib #4: All running was created equally. So not true. Have you ever compared how hard it is to run outside versus a treadmill? Uneven terrain—AKA rocks, dips, hills, corners, and more—makes you engage more muscles, use up more energy, and burn more calories than you would on a treadmill.

Fib #5: Free weights aren’t as good as machines. Actually, free weights can work your body harder than machines, since machines are designed to only work certain muscle groups. Free weights, on the other hand, often require better form, balance, and a full-body workout. Plus, lots of exercise machines were made for men—that means they’re harder for a lot of women to use with good form.

What other fitness fibs are you aware of? Let’s get the story straight once and for all—share your knowledge in the comments!

Corporate Gym Memberships Promote Wellness

More companies are encouraging employees to get healthy.
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Have you ever heard of something called a corporate gym membership? I hadn’t either, until recently. And now that I am, I’m honestly super impressed.

I’m not a member of a gym, per se (instead I pay for a membership to a yoga studio), but I used to be. Gym memberships can range in price from quite inexpensive ($25 per month) to a little too much for my tastes ($100+). While I like having a membership—the option to use machines at the gym, a pool to swim in when I want, a hot tub or sauna to use—I am terrible at making it there to use it. And when I’m only going a few times a month, it’s not really worth the money.

Today I got in a conversation with a co-worker and she brought up corporate gym memberships, which I had never heard of. Apparently, gyms across the country offer deals to companies who want to invest in their employees’ health. The employer pays a certain amount to be a corporate gym member, and employees pay a fraction of what it would normally cost to partake.

Perhaps I’m just getting excited over something everyone else already knew about—and if that’s the case, oh well. This is my blog, so you can deal with it! I just find it inspiring that employers are actually taking the initiative in some cases and actively trying to get their employees to be healthier.

Healthier employees means the possibility of more affordable healthcare, for both employees and employers. Staying fit and active also helps relieve stress, prevent health problems, and strengthen our immune systems, so employees will likely miss fewer days of work. And, since those who are physically active get that nice endorphin boost, that means happier and more productive work. Plus, team members might even spend some time bonding at the gym.

It makes sense, but I guess I didn’t think that many companies would be willing to invest in a program that doesn’t directly tie into revenue. I had heard of some companies that encourage employees to be more active in their health, but I assumed that they were in the minority.

Big gyms like Gold’s, 24-Hour Fitness, Fitness First, Life Time Fitness, Curves, and LA Fitness all have corporate gym membership options. If these big gyms are offering it, then there must be some demand from companies—meaning that I was wrong and more businesses are encouraging employees to hit the gym after work.

Have you all heard of corporate gym memberships? Or perhaps you’re one of the lucky ones who’ve actually partaken? What do you think of programs like this? I’d love to hear your feedback.

How Fit Is Your City?

The American Fitness Index yesterday released its annual report of the healthiest & fittest cities in the country. This third consecutive report lists the top 50 most populated metropolitan areas in the United States and then ranks them from most to least fit in the country. “Fitness” is based on personal factors like smoking, exercise, obesity rates, chronic health problems, and health care access. Other factors that figure in include parks and recreational facilities, walking trails, farmers’ markets, and more.

Elements of fitness.
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Do you live in a city (most of us do)? If it’s one of the top 50 most populated, check out where you fit in. It’s interesting to see which cities tend to have more health-focused people and available facilities! Here’s the list, provided by The American Fitness Index:

1. Minneapolis-St. Paul

2. Washington, D.C.

3. Portland, Ore.

4. San Francisco

5. Denver

6. Boston

7. Sacramento

8. Seattle (YAY Seattle! Good job!)

9. Hartford, Conn.

10. San Jose

11. Austin

12. Salt Lake City

13. Cincinnati

14. San Diego

15. Raleigh, N.C.

16. Pittsburgh

17. Baltimore

18. Virginia Beach

19. Cleveland

20. Richmond, Va.

21. Atlanta

22. Providence

23. Buffalo

24. New York City

25. Philadelphia

26. Milwaukee

27. Chicago

28. Kansas City, Mo.

29. Los Angeles

30. Columbus, Ohio

31. St. Louis

32. Nashville

33. Phoenix

34. Orlando

35. Riverside, Calif.

36. Charlotte

37. Jacksonville

38. New Orleans

39. Las Vegas

40. Tampa

41. Birmingham, Ala.

42. Miami

43. Houston

44. Dallas

45. Indianapolis

46. Memphis

47. Louisville

48. San Antonio

49. Detroit

50. Oklahoma City

Here's the list in map form (also from AFI):

Walt Thompson is a professor of exercise and physiology at Georgia State University and creator of the index. He praised Minneapolis, saying, “What Minneapolis has done brilliantly is put their resources where residents can use them effectively to maintain a high level of physical activity.”

“We really believe that if people don’t have the environment to exercise, they probably won’t,” he added.

Minneapolis spent about $227 per capita on parks, which is about double that of some cities on the list. It also had lower rates of smoking and death from heart disease. Thompson recommends that less fit cities take simple steps to improve overall city health, like implementing smoking bans in public places and requiring P.E. for kids throughout high school. 

Fitness Apps to Test Run

Use technology to stay active with these exercise apps.

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It seems that everywhere you look, people have smartphones. From professionals to teenagers, many of us are “plugged in” to technology more often than not. And while this can sometimes be detrimental to staying active and fit, there are also some great apps that are actually meant to help keep you exercising on a regular basis. If you’re looking for a source of motivation and have a smartphone, check out these apps:

MapMyRun does exactly what the title denotes: it maps your run using GPS. Not only that, but it also tells you your speed, total distance, time, elevation change, and overall calories burned. All your runs are saved, so you can look back at anytime to track your progress. The creators of this app have also created other apps for cycling, hiking, walking, dog walking, and more. Best of all: it’s free!

Nike Training Club offers a variety of training activities, from cardio to weight lifting. It has over 90 custom and comprehensive workouts and allows you to set goals like “Get Lean,” “Get Strong” or “Get Toned.” After that, you just select your fitness level and the app will create several workouts from 30-45 minutes long. Each exercise comes with photos, step-by-step instructions, or a video. You can even play music from your phone at the same time as you are completing your circuit training workouts. Oh, and this one is free, too. What’s not to like?

Need motivation? Try "Zombies, Run!"

Zombies, Run! might just be the best idea for a running app. Ever. Seriously, who wouldn’t be motivated to run faster and farther when threatened with zombies? The clever integration of a game-like concept (zombies attack, you must save humanity) into a fitness app makes working out more exciting and fun, and I can’t help but love it. For beginners, the app costs $1.99 and for the deluxe edition, it costs $3.99.

Fitness Buddy is for those who want to build muscle and strength. The paid version, which costs $0.99 includes more than 1,700 exercises, 1,000 HD photos, and more than 45 full-length workouts. The free version offers 300 exercises and dozens of workouts to explore before deciding whether or not to purchase the app. The workouts featured utilize several types of gym equipment such as kettlebells and resistance bands, making it the perfect gym companion. Like MapMyRun, Fitness Buddy allows you to track your progress over time, making it even more valuable.

Which fitness apps have you tried at home? I have RunKeeper on my phone at home, but I haven’t decided how I feel about it yet. I enjoy being able to track how far I’ve run, what my pace is, calories I’ve burned and everything else. It feels a little like a prize at the end of a long workout—something I can hold up and say, “Look what I accomplished!” Certainly, fitness apps are not for everyone, but for those who have a hard time getting motivated or coming up with workouts, they could be incredibly helpful.

Workout Advice for the Gym

How many of you have ever walked into a gym only to stop and think, “I don’t know how to work any of these machines!” I know I have. But I want you to put that panic button aside and resist the urge to avoid gyms simply because you feel like you don’t know how to get the most out of the gym experience.

Make sure you get some treadmill or other cardio time in at the gym!

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Personally, I’m a fan of at-home workouts, but I’ve found that there are some great advantages that gyms have to offer that are certainly worth trying out. Plus, if you are someone who finds motivation in the masses and laziness in isolation, the gym might be the best place for you to work out.

Goblet squats with dumbbells make a simple move a little tougher.
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So what kind of workouts can you do in a gym? First, start with what you know: the basics. There are usually plenty of open, matted spaces inside gyms where you can do the same moves you would at home—pushups, sit-ups, lunges, squats, etc. Plus, chances are that someone else will be doing some of the same activities.

Once you feel you’ve mastered basic moves, you can move on to some of the weights and machines in a gym. While you may want to focus on getting nice legs or arms, remember that if you don’t have a strong core you won’t get very far. Kettlebell workouts, the Captain’s Chair, planks, crunches, exercise ball sit-ups, and medicine ball workouts will help ensure that your core is becoming strengthened as well as your limbs.

Lastly, make sure you get some cardio in! There are plenty of options: treadmills, stair-steppers, ellipticals, and maybe even some aerobics classes. Try to work at least thirty minutes of cardio into each workout. This will help burn extra belly fat and increase your endurance.

Simple kettlebell exercises
Image from kettlebellworkoutz.com

Here are some simple workouts you can try at the gym, borrowed from an article by Matthew Katz. He interviewed Frank Paganucci, who has enjoyed taking advantage of the gym at his condo building, Azure.

Complete as many circuits as possible in 10 minutes:

Beginner: 5 sit-ups or crunches, 10 push-ups, 15 walking lunges

Advanced: 5 v-ups, 10 manmakers with dumbbells, 15 walking lunges with dumbbells.

Three circuits as fast as possible:

Beginner: 10 squat jumps, 100m treadmill sprint

Advanced: 10 goblet squats (with kettlebell held to chest), 100m treadmill sprint

Complete as quickly as you can:

Beginner: 100 squats, with four burpees at the start of every minute

Advanced: 100 squats with dumbells, with four burpees at the start of every minute.

Azure is a joint venture by the Carl Mattone real estate group and the DeMatteis Organization, and is located in New York City.

Zumba: Benefits and Risks

Zumba is an extremely popular dance fitness class.
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These days, Zumba is one of the most popular ways to get back in shape. Lots of women and men are finding that dancing to fast-paced music in a large group is a great way to have fun while burning calories at the same time. But Zumba may not be for everyone; like any type of exercise, it has a unique set of benefits and risks that you should be aware of before embarking on a booty-shaking journey to weight loss.

What is Zumba?

Zumba is a dance fitness program that was created by Alberto “Beto” Perez in the 1990s. It combines elements of aerobics and various dance styles, including hip-hop, samba, salsa, merengue, mambo, and more. According to the official Zumba Fitness website, there are over 14 million people taking weekly Zumba classes in more than 140,000 locations worldwide.

Benefits

Like aerobics, Zumba is a great way to burn off excess calories. Kass Martin, a Zumba instructor and education specialist, claims that the averagenumber of calories burned in an hour was 817. This is due in part to the large number of muscles engaged, as opposed to some other exercises that only use certain muscle groups. It’s that “total body fitness” thing at work.

There is also a variety of age- and fitness level-appropriate class types available for kids ages four all the way up through seniors. Because it’s exercise and it’s fun, Zumba can also be a great way to handle the stresses of everyday life—plus, being more physically active often helps you feel better both emotionally and physically. Most Zumba-goers also say the time goes by quickly, and that it’s a great way to socialize and meet new friends.

Risks

Despite the amazing array of benefits, Zumba also comes with some risks that class goers should be aware of. The most prominent issues is that some people end up overly excited and strain their bodies too much—and that can cause some bad things to happen.

To avoid injury, be sure you're in control of your movements!
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“A lot of people get caught up with the music and excitement of it, and they lose track of what they’re doing and they don’t realize they overdid it until long afterwards,” said orthopedic surgeon Dr. Joel Buchalter. He’s had many patients come in with injuries to their backs, knees and hips.

To avoid injury, you must be aware of your body’s limits, as well as how to do the movements appropriately. If you just throw your body around, you’re setting yourself up for an injury. There are also other factors to take into account, such as where the class is taking place and what type of shoes you’re wearing. Avoid hard surfaces with no give—such as cement—as well as surfaces that will cause your foot to stick, like carpet. Shoes should also be chosen wisely. Running shoes are not ideal because they grip the floor and are designed more for forward motion. Get shoes that will allow you to pivot and turn. This will help you avoid ankle and knee injuries from twisting awkwardly.

JLo suggests Zumba for fun and fitness.

Image: s_bukley / Shutterstock.com 

That being said, Zumba can be a fun and efficient way to get in shape. Even some celebrities have joined in on the fun, like Jennifer Lopez, Kirstie Alley, Jordin Sparks, Madonna, and Vivica A. Fox. Have you ever tried Zumba before? Let me know your experiences and thoughts in the comments below!