7 rules for gym etiquette

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It’s that time again! Time for New Year’s Resolutions, one of which is to get healthier. To do so, many people head to the gym.

Here are seven rules for gym etiquette. Follow these and your fellow exercise enthusiasts will thank you!

  1. Clean your machine after you are finished. You’d be surprised how many people fail to do this. With flu season currently here and the risk of other illnesses, including MRSA, always high where people (and germs!) congregate, it only makes sense to wipe down your machine, whether it be the treadmill, elliptical, or that weight bench.
  2. Stay home if you are sick. This goes without saying, but you’d be surprised how many folks show up at the gym hacking up a lung (and oftentimes not covering their mouths). sick person2
  3. Take cell phone conversations out of the workout area. Important calls do inevitably happen at the worst moments. When they do, be courteous.
  4. Don’t wear strong perfume. Many people have asthma and allergies. Resist the urge to shower yourself in perfume and cologne before heading to the gym. However, please do wear deodorant!
  5. Use modesty when workout choosing clothes. Make sure that you do the “bend, move, and twist” test at home. If things are hanging out, you’re wearing the wrong clothes. Make sure your outfit is not too tight, too low, or too see-through.exercise ladies
  6. Don’t be a fan stealer. In my experience as both a frequent gym user and a group fitness instructor at a couple of different gyms over the years, I have discovered that “fan” people fall into two groups. They are the pro-fanners or the anti-fanners. The pro-fanners are working out hard and need the fans on and circulating air, especially since cardio rooms tend to be stuffy and humid. The anti-fanners strongly dislike fans and don’t want them on. In my personal opinion, we need fans and they need to be on at all times. We are coming to the gym to sweat, after all. A great compromise if you are an anti-fanner, turn the fan away from you so that it’s still circulating air, but not causing you distress. And a note to pro-fanners: if someone has the fan blowing on them, don’t steal it and point it on yourself.fan
  7.  Watch your language. The best rule of thumb: keep it PG-rated, especially when it’s a gym that’s shared by families and children are present.

The best rule of all? Treat others the way you’d like to be treated – including at the gym.

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What are some of the pet peeves you’ve noticed while at the gym?

 

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3 changes to make in 2019

3 changes to make in 2019

A high percentage of New Year’s Resolutions fail by February. Instead of making a Resolution (or having a list of them), why not decide to make some changes throughout the year?

Here are three suggestions for changes to make in 2019 for you, for your health, and for others.

For you…

Spend more time with the Lord. I have made it my goal to spend time with the Lord first thing when I wake up. I know myself too well that with all of the busyness of the day that He has to be my first priority. As such, the first words that I utter when I wake is “thank You, Lord, for another day. Please help me to glorify you, be a blessing to others, and please keep my family and me healthy and safe.”

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Don’t only take your time reading through a book in the Bible, but if you have a Bible with commentary, read those notes as well to fully understand what God is trying to tell us through His Word. Go as slowly as you need to in order to understand what you are reading.

Start a prayer notebook. Add in specific prayers for those you care about, plus any strangers (such as someone you read about online who just lost a family member). Also be sure to add in prayers that the Lord has answered.

Listen to upbeat music. There is so much negativity in some of the current songs these days. However, there is also an abundance of options for positive and hopeful music.  K-love radio is a wonderful alternative solution when listening to music.

Cut back on news consumption. Watching and reading too much news can be overwhelming and discouraging.

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For your health…

Eating healthy is an important goal. But if you plan to make it a goal just to “eat healthier,” you may not succeed. Instead, choose one or two food items to add to your menu that you are able to commit to eating. For instance, I detest broccoli – always have. But I determined last year to incorporate it into my diet slowly and intermittently. So far, my plan has been successful.

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Revamp the typical resolutions. Losing weight and getting fit are at the top of New Year’s Resolutions. It’s common at the gym where I workout and teach a cycling spin class that January will be a crazy busy month and then return to “normal” attendance by mid-February. Instead of just saying you’ll lose weight and get fit, make  your goal specific and manageable. Plan to go to the gym three times a week or take one new class for the next six weeks. Or plan to incorporate 20 minutes of weight training twice a week. One of my goals last year was to be sure I spent ample time stretching after a workout. Too often, sufficient stretching would (unwisely) be the thing that would suffer if I ran out of time.

Listen to music while working out. It will your game and make the time go faster. Check out these workout song suggestions or this ultimate list of workout songs.

Offer yourself small rewards at several junctures of attaining your goals. You made it through the first session of kickboxing. How about that new workout top you’ve been eyeing as a reward? Just be sure not to make sugary treats your motivation for working out. 🙂

Declutter your life and your home. Again, start small and aim to declutter one manageable area at a time.

Speaking of decluttering? Sometimes, sadly, it’s time to weed your garden of friends as well.

Rethink friendships. God tells us in His Word to love our enemies and pray for those who persecute you (Matthew 5:44). Thankfully, He doesn’t say we have to hang out with toxic people – those who cause us undue distress or are cruel or unkind. If you have someone in your life who is jealous, hateful, abusive, a gossiper, or any other type of negative person, it’s time to spend less time with them. Not to be unkind or to retaliate, but to distance yourself from that person and the negative effects they can have on you and your health.

Learn to say no. Easier said than done, but sometimes we have to cut back on the massive amount of things we undertake on a daily basis. Pray for God’s wisdom this year, that He would show you what to cut back on and not feel guilty about it.

For others… (click on the blue links for specific suggestions).

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Volunteer. According to The Bureau of Labor Statistics, “Volunteers spent a median of 52 hours on volunteer activities during the period from September 2014 to September 2015.” Volunteering can range from coaching a soccer team for kids, to delivering meals to the elderly, to teaching Sunday School.

Bless others in unexpected ways and perform random acts of kindness.

Encourage others.

Help those going through a difficult time.

Instill in your children the importance of serving others.

What are some changes you plan to make this year?

From my family to yours, Happy New Year!

 

 


*Note: Movie Monday will return next Monday.

 

 

 

5 resolutions to make even though it’s not New Year’s

All right, so New Year’s is still a few months away, and we certainly don’t want to rush time away. However, here are a few suggestions for resolutions to make any day of the year…

1. Laugh more. In our world of stress, it’s nice to be able to find humor in the small things. “Laughter, along with an active sense of humor, may help protect you against a heart attack, according to a new study by cardiologists at the University of Maryland Medical Center in Baltimore.”

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The Bible talks about laughter – and let’s not forget who created laughter. He also created our mouths to turn upward, our tummies to shake, and our eyes to tear when provoked with humor. Kids provide the best humor and pets can bring about some laughter as well!

2. Stay in touch.  In our day of modern technology, it’s easier than ever to stay in touch with those we love. One night Lon called me from his cell phone while he was in the driveway arriving home from work. I answered the house phone and we had a great conversation, continuing as he entered the door of our house and as we stood face to face with phones pressed up against our ears.

Hey, it’s good for a marriage to communicate, right? Communication is indeed important, even if you are as different as an ostrich and kangaroo. 🙂

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3. Make healthy lifestyle changes. It’s probably safe to say that most of us at one time or another have made a resolution to lose weight and/or get more exercise.

One evening Lon said as he rested on the living room floor, “I’m getting ready to do a sit up.”

I wondered why anyone would want to do a sit up at 8:00 p.m., so I asked him why not wait until he works out in the morning. “Because I’d like to have another cookie,” he told me. He was of the one sit up equals one cookie philosophy.

Another time, he decided to do an experiment. Before Christmas dinner, Lon weighed himself. After the meal, he weighed himself again. The prognosis? He’d gained five pounds in that short time after eating my mom’s famous Christmas dinner. However, men have it good. For us women, we need only to look at a delicious Christmas dinner with all the trimmings to gain five pounds!

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Not only can we make healthy lifestyle changes and care for the body God gave us, we can also make spiritual changes and vow to dig into God’s Word more frequently.

4. Vow to serve others.  Make a vow to serve others and truly love your neighbor as yourself as stated in Matthew 19:19.  Each morning before climbing out of bed, I pray that the Lord will show me someone to bless that day. Blessing others doesn’t have to be a huge project. Even something as simple as letting someone go ahead of you at the grocery store can be a way to bless someone.

 5. Use your gifts.

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God gave us all gifts to use to further His Kingdom.

Just be sure not to do things that aren’t your gifts. Case in point:  my oldest daughter downloads all my favorite songs onto my phone. Wow, what a pleasure to listen to my contemporary Christian rock music while working out at the gym! I learned the hard way, however, about adjusting to modern technology.

During my workout, I was rocking out to the fast-paced Newsboys song I am Second. I love the lyrics that speak of being second to my Savior and Redeemer and that He is second to none.

Somehow, in all my zest, I forgot that I alone had the earplugs to listen to this song. What I didn’t realize was that I was singing out loud. (Wasn’t everyone in the gym listening to Newsboys?!)

As I belted out the words to the song while running on the treadmill, I soon heard a familiar voice. One that was off-pitch. Yep. It was my voice (talk about embarrassment).

Singing isn’t my gift. Although I have won awards for lip syncing when I was a teenager.

But it is important to use the gifts we have been given. Are you gifted with kids? Why not volunteer to teach Sunday School? Are you gifted with a beautiful voice (I’ll try not to covet!) then use it to lead the worship team at church. Can you sew? Why not offer to mend some clothes for those who cannot afford new ones?

What resolutions would you make even though it’s not New Year’s?