"It's Gotta Be The Shoes!" Quick Tips for Gym Success

Many years ago I used to be what I call a gym “wanderer”, i.e., the guy that would go in and workout at the same time every day but never really have a plan of action.  I did what I thought of as a “routine” (weights on Monday’s and Friday’s, cardio from Tuesday – Thursday), and was able to maintain my weight and stay in pretty decent shape, but I never really thought I was making any progress, nor was I really enjoying what I was doing.  My first two experiences working with a trainer turned my so-called routine upside down, but it wasn’t until I started doing this as a full-time gig that I realized how important it is to have a plan of action, or at least be as prepared as possible even before you step foot into the gym.  For many, this is a tough task, given our long, stressful days at work, balancing time at home with family and friends, and trying to prioritize health and wellness with the rest of our busy lives.  I see and hear it all the time, so I get it.

However, when I first meet someone for a consultation prior to setting up personal training, I find myself repeating the same lines over and over again to this potential client:  I don’t want you to get lost in the gym and be the wanderer that I used to be, with no purpose or focus to what you want to do.  One of my first goals is to help clients get into the habit of doing the little things to make their gym experience more efficient which then allows me to step in and take over the big stuff, whether it’s putting together a workout program or helping with a diet plan.  As I’ve said many times before, I believe that little things do make a difference, so here are some little things that you can do to get the most out of your workouts even before you hit the elliptical or throw yourself onto the foam roller:

• It’s Gotta Be The Shoes!  I’ve written before about my love for my feet and my gym shoes, but I really believe that a good pair of shoes can make a huge difference in your expectations and your performance in the gym.  This doesn’t mean that you need to go and buy the most expensive pair of shoes out there, but if your feet aren’t comfortable then your whole body is going to be thrown off balance, especially if you are trying to push yourself or try new exercises and new things, something I ask of my clients on a regular basis.  A fresh pair of kicks might not make you run faster, jump higher, or improve your actual balance overnight, but a little extra bounce in your step and an extra layer of comfort certainly can’t hurt.
• That Said, What You Wear Is Important As Well.  I’ve seen people exercise in sweat suits, track suits, business suits, jeans, jean shorts, t-shirts, cut-off t-shirts, tube socks, low socks, barefoot, sweatbands, wristbands, shorts in winter, sweatshirts in summer, spandex, tights, hats, scarves, gloves, etc.  Do some of these people make me a little crazy?  Absolutely.  Do some of them look a little crazy?  Absolutely.  But if you aren’t comfortable in your clothes you most certainly aren’t going to be comfortable working out.  So wear what works for you, no matter how nuts it makes your personal trainer.
• Write It Down.  The only true way to measure and track progress is to write down what you are doing, day by day.  Trying to increase your bench press, sit-ups, push-ups, pull-ups or dead-lifts?  Start keeping a journal of the weight you are using with those different exercises.  One of my friends is a competitive power lifter.  He has a journal about an inch thick of all the days he has completed and all the lifts he has done with the exact weights written down for each.  Similar to keeping a food log or a food diary, tracking your progress at the gym can have a similar positive effect, and you can really see if you are achieving your goals.
• Be A Good Copycat.  Some of my most favorite exercises that are staples of my repertoire include dozens of moves that I ether stole or copied from others, and not just personal trainers but regular, random gym-goers.  Just the other day I saw a guy doing 360 degree feet lifts as an ab exercise while holding on to a pull-up bar, so I tried it a few times and I was hooked.  I went over to the guy and thanked him for setting me up with a new move and he was more than happy to let me take it.  Some of my other favorite moves I have “borrowed” from local high school and college athletes when they are home from vacation, because the good ones are usually on the cutting edge of the newest routines.  My only rule of thumb with this is that if I can’t perform the exercise properly and without risk, then I won’t use it with my clients.  But that doesn’t stop me from trying something new.  Disclaimer though:  Most trainers are totally fine with you asking them questions, but wait until they are in between sessions so you don’t interrupt them with clients.  I love it when people ask me questions and I am happy to help, but only when I am not with another client.
• Bring Your Nutrition With You.  Many of my clients, when they are done training with me, will head right home to start or complete their day right after a session.  However, many of them will get distracted by errands, kids, etc., and forget to eat or drink anything post workout, so I encourage them to bring food and drinks with them to the gym.  That way, if distractions do occur when they are done exercising, they always have some nutrients in their system to hold them until they can get a proper meal.  Keeping food on you also means you are less likely to stop at a convenience store or fast food restaurant on the way home as well.

So feel free to steal some of those ideas above and maximize your time at the gym when you are there next.  If you are going to go, you might as well make it worth your while, right?