We are quite lucky living in London that there are hundreds of gym and fitness studios to choose from. It is always a bit tricky though, deciding which one to commit to. Class Pass gives people with a fear of monogamy a chance to try out lots of different studios and classes, but I think it also limits how often you can visit some studios (please correct me if I am wrong. I have never tried it). There are also a few apps out there of a similar nature, and the Move GB membership. But for me, I don’t have time to travel all over London and book a different class each day.
My preference is to streamline my efforts and spend my time efficiently. Until I was training for the Ultra X Co Jordan Ultra, I didn’t have a need to join a gym. If I was teaching group exercise classes, I would get a free workout. Plus, most gyms I worked at would allow me to use the facilities for free.
But now I need to focus on my strength training, especially if I want to maintain some fitness while being injured. Here are a few of the things I considered when I was choosing a gym to join.
Location and hours– Julie Creffield, blogger and owner of Fat Girls’ Guide to Running, goes to a local Crossfit Gym because it is literally across the road from her flat. She can also bring her daughter, who will sit and read or color, which makes it a win-win for Creffield. I knew location would be important to me too as I am always pressed for time. If the gym wasn’t somewhere between work and home, I wasn’t going to be able to get there.
Price– This will probably be the most important factor for many people. I know it was for me, but mostly because I have been lucky so far in London and not had this as a regular expense. Be mindful that you will get what you pay for. In my experience, large budget chains are not very tidy, have staff that are not engaged, and equipment that needs repair. On the flip side, boutique studios tend to give you more 1-2-1 attention, have lush toiletries and little perks, such as free towels. For example, 360 Athletic (near Victoria station in London) offers tailored personal training for their members by incorporating physiotherapy into training plans. If you train for a specific sport or have strength imbalance, this will help you train more effectively.
Amenities– Do you want a pool, a variety of group exercise classes, or access to a personal trainer? Ask to look at class timetables before you sign on the dotted line in case you were planning on going to yoga class and later find out that the classes are at 6am (which is when you are normally sleeping). I didn’t check the fitness schedule too closely before joining my gym and am not able to attend many classes.
Equipment– Does the equipment look new and taken care of? Or is it laying about and rusty? Do they have the free weights you want or the right kind of indoor rower? This aspect will be more important if you are training for something specific, such as a mountainous trail ultra or Trans-Atlantic rowing expedition.
Staff– When you ask a member of staff a question, what is the response that you get? Are they friendly? Helpful? Dismissive? Do they go the extra mile? Or is there no staff in the middle of the night because it is a 24 hour facility? You will need to decide how important the presence of staff and their attitude is to you. Being American, I like prompt and effective customer service and struggle to find it in the UK.
The one other thing you may want o consider before you join a gym is if any of your friends or co-workers are members too. The accountability of meeting someone will help ensure you turn up at the gym when you agree on it. If the gym still seems expensive, ask if they have an introductory deal. Many gyms and studios (such as 360 Athletic and Fierce Grace Yoga’s City Studio) will offer a 30 day trial at a reduced rate.
How did you choose your gym? Did I miss anything important in my criteria? Leave a comment below and let me know.
So far, I have been taking it easy this year in terms of training. My book launch consumed most of my time and energy in January, which left little time for anything aside from the spin classes I teach and physiotherapy sessions. With my 40th birthday and three trips abroad in February, I also took some time off from working with my nutrition coach. The break was needed, both physically and mentally. I had been pushing myself quite hard since the start of my 4×4 challenge in the autumn in 2018. After an eight mile run over the weekend, I realized I was ready to start adding structure back into my training and keeping better tabs on my nutrition. Without a big goal to work towards, I am feeling a little bit lost.
Many people take breaks from fitness routines for various reasons, such as an injury, having a baby, or a busy time at work. It may sound funny, but I am a little nervous about getting going again. Will I be out of shape? How can I possibly limit the amount of chocolate I consume each day? It can be a bit overwhelming to get back into a health and fitness routine, so here are my eight tips on how to do it successfully.
1. Forgive yourself for taking a break. Whatever the reason, you took a break but now it is over. Rather than looking back and regretting anything (loosing fitness, gaining weight, missing out on training sessions with friends), know that our bodies need rest and recovery built into macrocycles. Use your energy to build focus on what lies ahead.
2. Set a plan. Before you start up again, decide what you want to focus on and how. Do you want to eat more fruit and vegetables? Do you want to lift three times a week before work? No matter what your goal is, plan is out in chunks (such as 8 week cycle) and put it in your diary.
3. Prepare to be hungry. If you are both starting to exercise more frequently and changing your eating habits, you will probably feel hungry at different points in your day. Take the time to prepare meals and snacks ahead of time to save you money and temptation. Keep porridge pots in your desks or dried fruit and nuts for emergencies. Apples, carrots, and Babybels make handy snacks too.
4. Hire a professional to create a habit. Working with Function360 (#gifted) has provided me with training structure and targets my weaknesses so I can achieve my goals. Their physiotherapists know I want to become a faster runner and my assigned program reflects that. This year, I hope to work with them more often to speed up my results. (If you live in London, give them a call and get 15% off your first appointment with my code F360MM15. This is not an affiliate code. I do not receive any monetary compensation for people I refer). A personal trainer, dietitian, personal chef, or life coach. etc will also help you focus on your goals.
5. Prioritize sleep. Yes, you may want to pack your diary full again but think back as to why you needed a break. Without sleep, our body cannot repair itself. We also feel more hungry when tired (because our body needs fuel to make up for lack of sleep). I know you may feel like you need more hours in the day to build up momentum, but it might be a better idea to skip a workout and go to bed early on a regular basis then to crash and burn.
6. Shout about it. Tell your friends, co-workers, and family about your plans. Or put it on social media. The verbal (and visual) commitment will reinforce your refreshed mindset and also give you accountability. If you tell the whole office you are going for a run on your lunch break, they will be sure to ask you how it was that afternoon. Do you want to admit you spent your break on Facebook instead? I didn’t think so.
7. Forego the fizzy drinks. This is one I know I need to work on. Fizzy drinks can be empty calories (as in calories that offer no nutritional value). They are also full of chemicals and an added expense. Aim for water (with a slice of fruit for added flavor) if you can.
8.The more the merrier. Recruit people to join you on this journey. Social runs can be more fun. Meeting people at the gym before work makes the early alarm slightly more bearable. Having your housemates eating home-cooked meals every night with you is a great way to share the prep work and clean up. By having people around you with similar goals, it can help you to talk to them about how you are feeling when you want to give up.
These are just a few tips that have worked for me. You don’t need to do them all at once. Select a few that are doable and see how you get on. If you have any other ideas or suggestions on how to come back to a healthier lifestyle after a break, please leave a comment below and let me know. What has worked for you in the past?
It is so important to incorporate stretching into your fitness routine. My physio keeps reminding me that I need to stretch after every run and I am doing my best to do that. I thought it would be good to share my routine with you too. It is only 8 minutes long, so pop it on your phone or tablet after your next run and have a go.
One of my goals this year is to share more videos on my YouTube channel. Normally, I am a techno-phobe so I am really stepping out of my comfort zone in terms of learning new software and video editing skills. If you have any workout requests or would like a ‘how to do this move’ tutorial, leave a comment below and I will add it to my list.
It is so important to incorporate stretching into your fitness routine. My physio keeps reminding me that I need to stretch after every run and I am doing my best to do that. I thought it would be good to share my routine with you too. It is only 8 minutes long, so pop it on your phone or tablet after your next run and have a go.
One of my goals this year is to share more videos on my YouTube channel. Normally, I am a techno-phobe so I am really stepping out of my comfort zone in terms of learning new software and video editing skills. If you have any workout requests or would like a ‘how to do this move’ tutorial, leave a comment below and I will add it to my list.
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