Today is Blue Monday, which means it is the most depressing day of the year.  Christmas is a distant memory and winter has set in on the Northern Hemisphere.  You may be wavering on your new year resolutions too.  Today doesn’t have to be the day you give up on anything.  Whether is was a goal, a dream vacation, a promotion, or a seat on the morning train, you can obtain whatever you are dreaming off (I can coach you on setting SMART goals, just get in touch to arrange).  Let’s say you joined a gym last month of this month to ‘get in shape’.  That definition can mean a something different to everyone.  Whatever it means, I assume you will be planning on going to the gym regularly.  So once you are there, how can you make the most of your gym membership to achieve your goals?

After joining a gym, you will probably have an induction of some sort to give you a walk through the facility and potentially some instruction on how to use the equipment. After that, it is up to you. You joined for a reason and now it is time to get your money’s worth (you can read my tips on how to choose a gym here). Ensure you understand exactly what the membership offers and choose a facility that matches your interests. Some gyms have tiered memberships (on-peak vs off-peak, with group exercise classes or without, 24 hours vs 6am to 10pm) and each level will have different features. If you are primarily interested in group exercise classes, verify the timetable matches your availability. Once you join, try everything that is available to you- each piece of equipment, each area, each class- to see what else you can use to reach your goals.

Matt Reynolds, Business and Marketing Development Manager at Redbridge Sports and Leisure, also stresses that members need to establish a routine. ‘Gym users that find a routine in the first 12 weeks are far more likely to stick to their training programme and achieve greater results.’ Reynolds says. ‘Keep initial goals simple and think creatively about how you can increase activity in your daily life too.’ One tip to help ensure you make it a regular part of your day is to stop at the gym either on the way to work or before stopping home in the evening. Most people find it hard to leave the couch once they sit down (myself included), so prevent that from becoming an issue. Keep healthy snacks in your desk to fight off hunger pains that might tempt you to cook dinner first or change into your workout clothes before you leave the office.  The good news if that we are only three weeks into the new year so you still have time to tweak your new routine and still stick to it.

Another tip is to keep the mental load low by renting a locker. Life is so much simpler if you can leave toiletries, a towel, and change of clothes at the gym rather than carry all that to and from work. It also allows for spontaneity should you finish a meeting early or pass the gym on the way home from brunch on the weekend.  Another option is to leave a few things at work in case you do forget something, such as a sports bra, socks, clean underwear, face wipes, or deodorant.  I would suggest protein shakes and granola bars too just in case you need a protein hit after a workout or fuel before you hit the gym.

Don’t forget that what you do outside the gym will affect how successful your membership is too. Beau Scott, of Cardiff Sports Nutrition, recommends feeding your body to compliment the time spent in the gym. He has two tips. First, consume adequate amounts of protein after a session. This will help your muscles repair and reduce the occurrence of DOMS (delayed onset of muscle soreness). Less DOMS gets you back on gym floor sooner, ready for the next training session. Second, Scott says “Carbohydrates are what will give you the energy you need to give 100% during your sessions without worrying about nodding off at your desk. Incorporate carbs, from sources such as sweet potatoes, fruit, pasta and rice, into your meals to keep energy levels up.”  I find counting macros (carbs, protein and fat) a good way to ensure I am eating balanced meals and ensuring my body is benefitting too.  Balancing macros also means you will feel fuller longer after a meal or a snack.  Therefore, don’t avoid carbs or fats because they are ‘bad.’ Do some research (look for science-based evidence from experts) and learn what foods are the nest to provide you will the carbs and fats that you will benefit from.  The gym may have a nutritionist or dietician on hand who can help you plan your meals so be sure to ask.

Lastly, find a buddy!  I know this is a simple one but the accountability of having to meet someone at the gym makes it much more challenging to skip a session.  Arrange to meet a friend, colleague, or neighbor (you can even introduce yourself to someone at the gym) at a specific time/day.  It doesn’t mean you have to train together when you do meet (obviously, you can if you want to).  The social aspect of spending time with someone can help your wellbeing too.  Plenty of my clients come to me to vent as we workout together.  I am happy to listen and your gym buddy may be too.

Ultimately, gym memberships will only “work” when you use them.  I love the Henry Ford quote “If you always do what you’ve always done, you’ll always get what you’ve always got.” Get yourself to the gym and give it your all if you want to see an improvement.  Ask the gym staff for help if you aren’t seeing progress you want.  Keep in mind that what you eat/drink outside the gym will affect the final outcome too.  Moving your body will keep you young, as well as strengthen your heart (which is a muscle) and lungs.  Congratulations for putting your health first.