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Your New Favorite Gym Routine

Raise your hand if you’ve gone to the gym and done the same exact workout day in and day out. (My hand is up!) It is quite common that we head to the gym with the right intentions, but get stuck in the same old routine. For me, it was 30 minutes on the treadmill, 50 squats, and a set of ab exercises. I’m not saying this is bad, but switching up your workouts every day ensures that you not only get a more even full-body workout but also targets new muscles that you may not even know you aren’t hitting (or even know existed)!

Courtesy of our trainer Ken Yu, we’ve got a new workout to incorporate into our weekly gym routine. Pick up those dumbells, because we are starting with a dumbbell routine and then heading over to the machines!

Young caucasian woman doing exercises on fitness machine in gym. Female using rowing machine at fitness club.
3 Rounds With Dumbbells:
15 DB Romanian Deadlift
15 DB Chest Press (Bench or Floor)
15 DB Squats
15 DB Bent-Over Rows
15-30s Plank Hold

Machines:
3×10 Chest Press
3×10 Cable Row
3×10 Single Leg Press
3×10 Hamstring Curl

Show us your progress and workouts on Instagram by tagging us (@Lyfebulb) and using the hashtag #Exercise Regularly!

Beating Those Lazy Days

Friends, it has been weeks since we made our New Year’s resolutions. How can we motivate ourselves to stick to our plans for healthier and happier selves? We know that exercise is good, but also how easy and comfortable it becomes to slack off burning the fat off.

As the saying goes, When the going gets tough, the tough gets going. We’ll break own the three pillars to gym motivation for when being lazy seems so easy: Why you shouldn’t skip the gym, How you can avoid skipping the gym, and You missed the gym…now What.

Why you shouldn’t

Gyms across the country have the slogan “You’ll never say, I wish I hadn’t worked out today” across their walls. Why? Because it’s 100% accurate. You may not appreciate the soreness, or you may feel fatigued later on in the evening, but in a world filled with guilty temptations, one thing about your day that you’ll never regret is that you spent time improving your fitness.

It’s February. Before you know it, you’ll be trading winter coats and boots for bathing suits and sandals. Put the work in now, future you (the one catching rays by the pool) will thank you.

When you work out, you feel more confident. When you skip the gym, you feel more self-conscious. It’s simple. You can’t put price tags on confidence and positive feeling about yourself. Working out is also known to relieve stress and release endorphins. If you care about how you feel, then you know you have to keep a regular workout regimen.

We live in a social media dominated world. Whether it’s a celebrity favorite or your neighbor down the block, you can count on being subjected to photo evidence that other people are working out. A healthy lifestyle is a personal journey, but boy does it brighten your day when you know you too are putting in work at the gym.

Physically speaking, working out has far more benefits than just helping you to look good; but it can actually help regulate your sleep cycle. When you skip the gym, you’ll feel tired and sluggish all day and then wide awake and restless at night. This is easily one of the most annoying phenomenons your body will subject itself too, and the fatigue will negatively affect the productivity of your work week.

Are you worried about food cravings? Do you want to eat a little dessert guilt free? Well when you work out, it’s easier to eat healthier. You feel accomplished about your day’s work and the mindset you have when you return home is to keep the good habits rolling. Also, when you weight train or interval train your body feeds off calories hours after you’ve completed your workout. So if you so please, you can consume a few more calories than if you chose not to work out, without worrying about fat gains.

Remember, if you aren’t getting better, you’re getting worse

How you can avoid it

Now that you have plenty of reasons why you shouldn’t miss the gym, here’s a few tips on actually making it out there:

Your pilgrimage to the gym doesn’t have to be alone. Willpower is much stronger when you have a gym buddy there for support in solidarity. Join a group, carpool, set appointments with friends, whatever is necessary to get you in the room. It still counts if you are only there to not look bad in front of a judging peer.

Take the time to plan out a schedule. Whether it is what you actually want to accomplish in the gym on that day, or when you can make it, it is much easier to stick to a well organized plan. Improvisation is akin to procrastination.

You know what really boosts your motivation? Activities that you actually enjoy. 45 minute treadmill sessions aren’t for everyone. Join a recreational basketball or dodgeball league and get those competitive juices flowing.

Rats… You did miss the gym. Well now what?

So despite my words of wisdom and impeccable advice you still couldn’t make it out the gym. Never fear, here’s a few tips on what to do now:

Don’t overeat, feel yourself getting full. You should drink lots of water and other non sugary fluids throughout the day to mitigate your appetite. You shouldn’t hit 1000 extra calories on top of already missing the gym.

Take the stairs, take a walk around the neighborhood, or run all those errands you have been putting off for some time. It may not be the hour long sweat-tacular , muscle crunching workout you had hoped for, but the day does not have to necessarily be lost.

Take some time to analyze the day and see what happened. Be true with yourself on what caused you to miss on a promise you made to yourself. Was it a party the night before? Improper planning? Work to get better or plan ahead to ensure you won’t miss many more workout days again.

Last but not least, get ready to hop back on your bicycle go again the next day. You lost the battle, not the war.

You can do this, I believe in you.

LifeTime Athletic Gyms

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LifeTime Athletic gyms are extremely popular around the country and in the tri-state area especially. As a diabetic, staying in shape is essential to my glucose-control and overall health. This summer, I attended a LifeTime Athletics gym in close proximity to where I worked.

A 24-hour gym is extremely convenient for diabetics, and LifeTime provides that service. As diabetics, there are unfortunately plenty of instances where my blood sugar is either too low or too high for me to feel comfortable working out. The 24-hour accessibility of gyms such as LifeTime allow me to take some time away from my originally intended workout time, and carefully allow my blood glucose level to arrive back in my comfortable workout range, without having to rush due to limited gym open hours.

LifeTime offers a wide range of equipment and space for varying workout types. I like to incorporate different types of workouts into my weekly regimen such as weight-training intensive or cardio intensive days. Some facilities are deficient in either free weights, weight machines, or cardio machines, while abundantly supplying the other categories. The LifeTime gym exceeded my basic needs when it came to workout apparatuses. The monthly membership is not without a substantial price, but the gyms are full of great amenities diabetics and athletes in general will appreciate such as fully stocked snack bars (for post workouts or lows), spas, and yoga studios.

Lastly, LifeTime does a pretty fair job of creating a community environment within its gyms. Whether it arise from the aforementioned spas, yoga studies, and snack bars, or events such as 5ks, triathlon events, and groups weight-loss challenges, LifeTime provides a platform for strangers with similar interests to meet, greet, and tackle goals with one another.  The idea of community is especially resounding amongst diabetics because we are all sympathetic to each other’s diabetes-complication and are constantly bouncing tips and ideas off one another. The environment at a LifeTime gym is especially conducive to such an open forum. My experiences with the staff and trainers on sight have been primarily positive in that they are friendly and relatively knowledgeable about any questions I may have. I would feel comfortable referring other diabetics to their trainers for advice on how certain exercises may affect their glucose levels.

Overall my experience with LifeTime Athletics was positive. While membership comes at a steep price, the facilities and amenities attached are of high enough quality to justify the price. I was extremely satisfied with the range of options available to me as someone who likes variety in my workouts and health maintenance.

Whether it be at a LifeTime gym or any other, it is most important we diabetics continue to push ourselves to make regular exercise and workouts a priority. I encourage you all to find an activity you can enjoy and make those trips a staple in your weekly schedules.

This is the first installment of many to come in my NYC-area gym review series. For further information and health & fitness tips follow me at @roycHealth.

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