Tips for Fitness Lovers

Hey everyone! I am back with a new fitness post. Quite a while back, I posted a blog called “Fitness Tips for Beginners”. I wrote this in the hopes of helping those of you who were just getting started in the gym. I’ve decided that there are some more tips that I wanted to share with you, however these tips could be for any gym lover of any experience! As someone who has been on their fitness journey for almost six years now, I realized that I had learned many things during that time, and I really wanted to share some helpful tips and advice with you all!

• Working out harder does not mean better/quicker results

It is so easy to hurt yourself during a workout. I know people close to me who have had gym injuries years ago that they still struggle with today. Sometimes, we think we can take on more weight or we can go a bit harder but the reality is, our bodies will always let us know what we can and can’t handle. There is no shame in stepping back and saying that you will try it again another day. In order to see results, you need to be consistent, determined, motivated, and patient. Along with that, you do need to challenge yourself once in a while in order to progress. This doesn’t mean going up another 10-20 pounds. Maybe it means 3 or 5, and that is perfectly ok! By rushing through your workouts and working “harder” you could be doing the exercises incorrectly, let alone hurting yourself. Results will come with time and correct form. Take a breather and remember what your goal is. Listen to your body, because it is always giving you signs on what it needs.

• Move your body every day

Sitting down all day will not only make you feel fatigue, but it could potentially lead to laziness. No matter what form of exercise you enjoy (or maybe you don’t enjoy exercise at all), you need to be up and moving, even if it is just for half an hour. For many people, it is difficult to find a form of exercise that they like, so going for walks may be a great option. Whether you walk around your neighborhood or you go to a local park and/or hiking spot. If you get bored easily, take a friend with you, or play some music. It can be really good to be alone with your thoughts and out in nature. If you love lifting weights, doing yoga, swimming, running etc. make a schedule for yourself so that you have a plan. When you write down your goals and your workout schedule, it can help you to stay on top of things. Prioritize your health and do what works for you.

• REST

Working out is beneficial in SO many ways, and it can be very exciting to see results. However, it is so important to remember that rest is key. No, it will not diminish your progress or bring you backward. If anything, it will keep you on track and moving forward. It may not feel like it, but your body needs to rest in order for your muscles to develop and grow. If you continue working out, even when you are super sore, it may do more bad than good. If possible, try to take a couple rest days throughout the week. For example, let’s say you do a lower body workout on Monday, and on Tuesday your legs are really sore. On Tuesday, it may be best to do an upper body workout, and take a break on Wednesday. Trust me when I say your body will thank you for taking the best care of it.

• Workouts don’t have to be long to be effective

This is something I only learned recently. As I am slowly getting back into my normal workout routine, I have decided to make my workouts a bit shorter. This will allow me to take my time and still get my workouts in. When I begin a leg workout for example, I think about some of the exercises I enjoy doing most or ones that I’ve noticed give great results over time, and I will simply focus on those few rather than doing every leg exercise I can think of. When I have more time, I can try new exercises and experiment, however now that I am working, I have a little less time, so this is a solution I came up with that works great for me and my lifestyle.

• You don’t have to spend a ton to look cute and stylish in the gym

Lululemon may be what everyone is wearing, but honestly, you don’t have to spend $100 on leggings when you could spend $25 for a pair just as great! I personally like to buy my active wear from Amazon, Old Navy, and T.J.Maxx. My all time favorite workout leggings are from the brand 90 Degree by Reflex. Many people even compare these to the famous Lululemon leggings, and I highly recommend looking into these yourself. They are squat proof, comfortable, flattering, and they come in many different colors! You will be able to find really great quality pieces that are also affordable. These leggings will be linked here. The brand offers a variety of leggings, so be sure to check them out to find what works best with your style! Don’t let anything convince or tell you that you need to be wearing expensive clothing, especially if you are on a budget. These stores that I mentioned have such cute workout gear, and you will look incredible!

• Avoid wearing jewelry when working out

This may seem random and obvious to some of you, but this piece of advice may be new to others. When I first started working out in the gym, I would maybe wear a simple pair of earrings and a couple rings that I wore daily. While this may not seem like a big deal, there is always a chance that you could lose or ruin your jewelry. Over time, as I began lifting heavier weights, I noticed that my rings were changing shape. While I was still able to wear them, I did decide to put them away while lifting weights because I did not want to ruin them any further. There is always a chance that bigger earrings such as hoops can get caught on something, so it is best to keep them simple and small. If you wear very nice and even pricey jewelry, it would be smart to leave them at home while you get your workout on. If you love to wear rings, and don’t like the idea of leaving them in a locker room, I was recently given the perfect gift for this situation! Linked here is a wrist band that has a little zipped pocket for your rings! When wearing this, you can have your rings on your person without having them on your fingers. I am obsessed!

I hope that you have found these tips helpful and that you find a healthy balance in your life. Fitness CAN be for everyone so long as you experiment and prioritize your health. Thank you for reading! Until next time…

Yoga 101: Length & Strength

Welcome back to my Yoga 101 series! I am so excited to share a few more powerful yoga poses with you all! If you aren’t familiar with this series, I encourage you to check out my last two posts before reading this one, but it is completely up to you! I will link my first post here, and the second one here. In each post, I share a few yoga poses with you and I describe in detail how you will get into the poses. I have been doing yoga for a year and a half now, and I have seen incredible improvements with my flexibility, strength, and overall wellbeing (including my mindset). With that being said, please keep in mind that I am not qualified to teach yoga and I am still learning myself, however I do feel that my practice has allowed me to confidently know these poses inside and out. I hope you will take in what I want to share today!

In my last post, I discussed the warrior poses, however there was one that I missed. So, today I will be sharing reverse warrior, side angle, and triangle. These poses are all about lengthening the body, and staying strong (as are most yoga poses). These are not exactly the easiest poses to stay in, but trust me when I say you do feel very powerful when you get it right! Remember that these poses are often done in a flow, however it is important to learn how to do them on their own before moving at a faster pace in a flow. I recommend watching along with the videos in my Yoga 101 highlight on my Instagram, @sacchere14) Especially if you have never done yoga before. If this is your first time getting into these poses, you are probably going to think I am typing complete gibberish! If you are more advanced, you may not need a video, but it will always be on my Instagram if you do! Try your best to follow along, and take your time!

Reverse Warrior

For this pose, we are going to start as if we are already in warrior II. Again, if you need to refer back to my last post  or my Yoga 101 highlight on my Instagram, please do. Starting off in warrior II, your feet are going to stay exactly as they are. When you are in warrior II, your palms are facing the ground, however that will change slightly for this pose. With the hand that is out in front of you, you will turn the palm to the sky. The back hand will slowly land either directly above or below the back of the knee (you never want any lateral pressure on your knees. This can cause pain or discomfort). If you aren’t feeling very flexible, place it above the back of the knee, and if you are more of an experienced yogi, try placing it below the back of the knee. As for the arm in front, you will lift it up to the sky. Any time your arms are lifted above the head, it is easy to allow your shoulders to lift too, but try to keep that front shoulder down as the arm lifts high. Keep in mind that in yoga, height is not exactly the priority; it is all about length. Although your back arm is down, try not to collapse or allow your side to scrunch into this pose. Lift and lengthen the body. When in this pose, you can keep the gaze low.

Side Angle

Once again, let’s start off in warrior II. Your feet are going to stay in the same position for this pose, but your arms will be moving. Make sure you are bending into that front knee, and that your knee is right above your ankle (in a right angle). Then, you will bring your front arm down as the forearm lands on the thigh gently. Remember that you shouldn’t press too hard into your thigh, it is really your thigh that should be strong in order to lightly support the forearm if it is needed. When you are here, your back arm is going to lift straight up. Make sure that your shoulders are not scrunched up to your ears. Relax them down as you reach up. If this is already intense for you, then you can stay here. If you are looking to advance in your practice a bit more, try moving the back arm over your head to feel an even deeper stretch. Be sure that you are not collapsing into the front hip. It is all about lengthening and lifting the body, even when you are in a pose where your body looks like it is leaning off to one side, you should never let it fall. When you are here, you can either look straight forward or up to the sky if you want a challenge.

Traingle

Starting off in Warrior II again, you are going to want to adjust your feet to get into triangle. Instead of having your back foot angle in slightly, as you do for warrior II, you are going to have it facing out to the side completely. Once you’re here, you will straighten the front leg. Remember not to lock out your knee; you want a very slight bend in it so that you do not cause any knee injury. Now, you will place your front hand down on your shin (or above the knee if you cannot get that low). Your back hand will once again lift up to the sky. I know I’ve said it before, but I will say it again: never collapse into these poses. Although it seems like you can just relax into these poses, you really want to lengthen and lift to be able to feel and see the benefits. Plus, if you just allow gravity to take over and dip too low, you wouldn’t be doing the poses correctly. Think of it as lifting up and out of these poses rather than sinking down. Your torso should be long and strong. You can keep your gaze down toward your feet or up to the sky. When doing these poses in a flow, try to move gracefully as you go!

I hope you have enjoyed today’s post! I love doing yoga, and I really do want to share those benefits with you, so if you are hoping to start learning yoga, now is a great time! Be safe and know that you may not get it 100% right on the first try. You have to have the determination and understanding that with time, effort, and practice, you will get it in to time! Thank you for reading!

Yoga 101: Warrior Poses

I am very excited to share the second post in my Yoga 101 series! I created this series to help beginner yogis learn all of the best yoga poses (though these posts can be helpful to any yogi at any level)! I encourage you to check out my Instagram @sacchere14 to see my Yoga 101 posts and highlights for videos of each pose! As I explain how to get into the poses, it may seem confusing, but I will try to explain things in the easiest way possible. If you haven’t read my first post, I would recommend checking it out before you read this one (though it’s not necessary). It will be linked here!

Today I will be discussing the warrior poses. These are such strong and empowering poses that are essential to include in your practice! I have been doing yoga daily for over a year now, so I do feel that I have the experience needed to help others, however I am not a professional or expert. I appreciate any feedback, tips, or advice (I am still perfecting many poses myself).

These poses are typically done in a vinyasa flow, however transitioning from pose to pose can be difficult at first. Try your best!

Warrior I

Let’s begin with warrior I. To get into this pose, you want to start off with your feet hip width apart in a forward fold. You’re going to step your right leg back (you can start with whichever leg you’d like), making sure that your left knee stays stacked above the left ankle (this helps to avoid injuries). Your right foot should be at an angle, facing slightly outward. For every single pose, I encourage you to engage your core by holding in your stomach (but don’t forget to breathe) and to lengthen your back. You do not want your back to be arched or hunched. The biggest challenge with this pose is that you want your hips to be squared, facing the front of your mat. It may be tricky as a beginner, but with practice you can get there. Try to avoid turning your hips when you bring the leg behind you. It’s important that you feel strong in each and every pose, and this one requires some balance, so make sure that you feel grounded once your feet are in place. Once you’re here, you can keep your palms together at your heart, straight out in front of you with your palms facing inward, or if you’re feeling strong, you can lift your arms up over your head with your palms facing inward. If you decide to lift your arms, check to make sure that you aren’t lifting your shoulders as well; keep them down. Remember to repeat the process on the other side of your body.

Warrior II

Now we can move on to warrior II. You can start off the same way you did for warrior I, or you can transition from warrior I to warrior II. Any time you transition, try to do it as gracefully as possible. Again, this won’t always be easy at first. You can practice by doing this pose on its own, rather than transitioning into it. To transition, you now want to face your right foot completely to the right rather than at an angle. The best way to know that your alignment is correct is by seeing if the heel of your front foot aligns with the arch of your back foot. If it is in a straight line, then you are doing it right. Your core will now be facing the right. You’re going to keep your head facing the front of your mat, and you will lift your arms; one straight in front of you, and the other straight behind you. Both of your palms will be facing downward. Make sure you aren’t lifting your shoulders in this pose. Always check to see that your front knee is right above the ankle. Remember to hold in your core and lengthen your back. Warrior II is a hip opening pose, however only the hip in front of you is opening, which should be a reminder to do the same exact thing on the other side!

Warrior III

To transition out of warrior II and into warrior III you’re going to now move into crescent pose. So, your back foot will now turn toward the front of the mat, and your toes will curl under. Your entire core and your hips will also shift to face the front of your mat. Your arms can lift up into the air once you’re here. Again, check to make sure your front knee is directly over the front ankle. Your back leg will be straight, though it’s important to never overextend your legs; always keep a slight bend in the knees (even when the legs are technically supposed to be straight). This will help to avoid any knee injuries. Now, you will bring your palms together right at your heart and slowly and carefully lift your back leg up off the ground. If you are a beginner, you can either step to the front of the mat or you can try to bypass the floor with that foot. You will slowly lean your body forward while your leg is straight out behind you. Your hips are going to want to open up, but try to avoid this. They should be squared and facing the front of the mat. Your back should be flat (not hunched or arched). If you are feeling strong, you can lift your arms and bring them out to the sides. This will help with your balance. Your gaze should be toward the ground, and you can try to focus on something that isn’t moving to help keep your balance. Although I have been practicing for over a year, there are still plenty of times when I fall out of this pose. Don’t give up! You can always come back and try it again.

As I mentioned in the beginning of this post, reading these explanations may be a bit confusing and hard to follow, so check out my videos on my Instagram in my Yoga 101 highlight. Thank you so much for reading! Have a wonderful day!

What poses would you like to see next?

Tips for Beginner Yogis

I have been on my fitness journey for almost 5 years now, and yoga is something I began to incorporate in April of 2020. The COVID-19 pandemic was getting really bad at that point, and we were all stuck in our homes. One day, a family member introduced us to a program that had a variety of fitness videos to try, including yoga. After seeing this, I thought that maybe I could give it a try. I mentioned it to a couple of my family members, and we have been doing 20-30 minutes of yoga every day since. We have not skipped any days whatsoever, and that is something I am very proud of!

Yoga is both challenging and relaxing, and I have seen and felt the many benefits from very early on. I think it is important to let people know that you do not have to be flexible or into fitness to get started! Literally anyone can do yoga because there are ways to modify almost every pose, and this allows you to grow throughout your practice. We all start somewhere, so please don’t let the idea of being a “beginner” scare you off or make you nervous. I never thought that I would be interested in doing yoga because I have always enjoyed lifting weights, but I have come to love it! I definitely recommend experimenting with different forms of exercise until you find what works for best for you! If you want to get started with yoga, remember to start slow!

I have realized that there are certain things that yoga instructors in the program I use have been encouraging me to do, but I never really understood how. After months of practicing, I’ve noticed significant changes and improvements, which has been very exciting and motivating! I have gotten much better at balancing and activating my core, and I am starting to do a few more advanced poses!

Please keep in mind that I am in no way a professional or qualified to teach yoga, however I feel that due to my own experience with the practice, I can share some valuable tips with those of you who are just getting started! It took me some time to learn these things, and I am continuing to learn as I go! I am sharing this in hopes that you can start practicing these skills even sooner!

Here are my tips for beginner yogis:

• Go into your practice with an open mind

Sometimes, when you are trying something new, you may have preconceived ideas on what you will be doing. When it comes to yoga, you may think it’s simple and easy, or that it doesn’t do anything for the body. It’s also common to simply say “I can’t do that” or “I’m not good at this” when starting out. You have to remember that in order to see progress and gain strength, you need to get started. It’s ok to lose your balance, to fall over, and to get frustrated when you can’t do a certain pose, but as long as you keep at it and practice frequently, you will get better! It’s important to have an open mind and to think positively all the time, but especially when trying something new or challenging. You are most likely starting yoga to be active, to get healthy, or to try something different, so honor that and honor yourself by getting out of your comfort zone!

• Get centered and let negative thoughts go

When you go into your practice, you may not always feel your best. Maybe you’re stressed about work or your feeling down about a personal situation. Whatever it may be, when you get to your mat, it’s time to let it all go! It can be really difficult to let these thoughts go and to simple be, but you have to try. Some days, I am just a bit more distracted or I have a lot on my plate, and that’s ok. But you have to remember that you’re allowed to take a few moments out of your day to focus on you and your overall well-being. Working out can really give you that time, and you will also reap the benefits as time goes on! Try to think about your breathing and how you’re moving your body rather than bringing all of that negative energy to the mat. Working out has always been a time for me to focus on my mental and emotional health, it’s definitely not just about the physical.

• Focus on the breath

This may seem like such a simple tip because of course, we’re always breathing, and you would think that you would be breathing even better during a workout. This can actually be a challenge. When I first started weight lifting, it took me a bit of time to realize that breathing will actually help you perform better, and you will be able to do more reps. The same is true for yoga. Keep in mind that whenever you are exerting the most energy, that is when you should breathe out. For example, if you are in three legged dog, and you want to bring your knee in toward your nose, you breathe in as you lift your leg up, and breathe out as you pull that leg in. Really think about your breathing when working out, and you truly will notice a big difference! Never hold your breath, even when your practice is getting difficult.

• It’s all about lifting and lengthening

When practicing yoga, one should never focus too much on height, but rather focus on lengthening and lifting your body. For example, if you are in warrior three, you should be lifting your chest and leg, however you don’t need to be doing a standing split. The height of your leg really isn’t as important as how you’re lengthening your body. Another example would be when you are in sphinx pose or upward facing dog. It’s not about bending back as far as possible; it’s about lifting up out of your lower back and feeling a stretch across your chest. While it is impressive to see advanced yogis lifting their legs super high in the air, it isn’t necessary in order to feel the benefits and to gain strength. Length over height, always!

• Relax the shoulders and don’t collapse

This next tip goes along with the previous one. It can be very easy to lose focus and forget the point of certain poses. There are many poses which require you to use some upper body strength. For example, when you are in a side plank, you have to remember to lift up out of that bottom shoulder. The same is true for triangle pose. It all goes back to lengthening the body! You want to rise up and reach for the sky, rather than collapsing back down into your shoulder (this could cause injuries or discomfort over time).

• Keep a slight bend in the knees

There are going to be quite a few poses where you are meant to straighten your legs such as downward facing dog, triangle pose, and any kind of forward folds. When your instructor tells you to straighten your legs, please remember not to lock out your knees; keep a slight bend in them instead. You should do this to avoid any injuries or discomfort. It is not going to hinder your growth at all, and it’s always better to be safe and to listen to your body. During any form of exercise, if you feel any discomfort or pain, you should stop and modify or skip that pose/exercise for a little bit.

• Square off the hips

Again, it is so easy to forget what you are doing, and your body may naturally want to move a certain way when doing some poses. For the most part, when you are in three legged dog, any of the warrior poses, or any twisting pose, it is important to square off your hips. This means that whatever way your core is facing, that’s where your hips should face too. When facing your left in warrior two, you only want your head to move and look over the hand in front of you, however your hips should stay in place, facing the left. When you are lifting a leg in downward facing dog, your hip may want to open up, but you have to do your best to keep it from doing so (there will be times when your instructor may want you to open up your hip in this pose, but unless they say so, keep the hips still). When twisting, make sure that you twist from your core; your hips shouldn’t be twisting with you.

• Activate your core

It took me a long time to figure out exactly how to do this. This is something that you will need to practice, and it can take time, but you’ll know you’re doing it right because you’ll be able to really feel your core working. Yoga truly is a full body workout, however the core is a very important part of it. Throughout each and every practice, you should be holding in your stomach (while breathing properly). You don’t want your gut to sag as you are doing these movements and getting into different poses. If you suck in your stomach and at the same time, continue to breathe properly, you will feel your core working the entire time.

• Challenge yourself

I understand that some days, you just aren’t going to feel very motivated, and you may want more of a relaxing practice. These days are needed, so of course, I encourage you to have a couple of these practices throughout your week. However, you shouldn’t get too comfortable relaxing, because if you want to improve and see results, you’re going to have to put in the work. You can do this by staying in poses longer than you normally would, or as you progress, you can try to do more advanced versions of different poses. For example, instead of planking on your knees, you should eventually try to lift them up, or try to get off of your tippy toes and lift up a foot or leg when balancing. You won’t get better at something by staying comfortable.

And lastly…

• Enjoy the practice

Yoga is meant to be enjoyed. Whether your practice was all about the core or it was a relax day, by the end of your workout, you should feel strong, confident, and even relaxed in the end. Make sure to throw in some resting poses in the middle and at the end of your session such as child’s pose or savasana. This will give your body a chance to cool down, and you can take a moment to appreciate all of the work that you just did. Use this time to better yourself, and trust me, your body will thank you!

I hope that my beginner yogis out there found this blog post helpful! Like I said, I never thought I would enjoy doing yoga, but I think it was because I didn’t understand it, and I just didn’t see it as a real workout. Well, sometimes you can surprise yourself, and all it takes it one step outside of your comfort zone! Thank you so much for reading!

10 Things I Learned When I Started Weight Training

Hey everyone! I love talking about fitness and health because it has become such a big part of my life in recent years. In February of 2016, my dad taught me how to lift weights, and thanks to him, I have been living a much healthier life ever since. I am in the midst of my 5^th year of weight training, and I love it just as much as I did on day 1 (although it looks a bit different now since gyms are closed). My fitness journey, although not perfect, means so much to me, and I have learned so much along the way. Today, I want to share 10 things that I have learned since I started weight training.

1. Your appetite will change

This is something that I was actually not expecting. I started weight training when I was in high school, and I really didn’t eat too much during my school days. After school, I would go straight to the gym, and by the time I got home I was starving. Weight training does change your appetite. Your body needs nutrients and weight training takes a lot of energy. Eating the right amount of food is going to help you. If you want to gain muscle, you need to be eating a bit more (you may even gain a bit of weight). If you are trying to tone up and stay slim, you won’t be eating as much. Be careful when it comes to your diet, and please don’t do anything extreme without speaking to your doctor first. Make small changes, and go from there!

2. Your clothes may not fit you the same

The human body is truly incredible in that it can go through many changes. My body has changed quite a bit since I first started training. This has not been too much of a struggle for me personally, however finding jeans and even some athletic leggings that fit my thighs is still a bit difficult at times! You won’t have to buy an ENTIRELY new wardrobe, but certain pairs of pants or tops may not fit you the same way anymore. Some may even fit you better!

3. Motivation comes and goes (and that’s ok)

If someone tells you that they are motivated 100% of the time, they are 100% lying to you. No one is motivated all the time, including me. I have gone through periods of serious dedication where I felt like I was reaching all of my fitness goals and seeing amazing progress. On the other hand, I’ve also gone through those awful periods where I felt so unmotivated and like I didn’t want to go to the gym anymore. We’ve all been there, you just can’t give up on it. If you have to change up your workouts, try a new form of exercise, or even take a break, do it! I promise you, your motivation will come back.

4. You’re going to make mistakes

Luckily, my dad taught me how to lift weights. I went by his instruction for a couple years and then when I started college, our schedules conflicted and we rarely went to the gym together after that. I wanted to try some new exercises, so I went on YouTube and Instagram for inspiration. There are some exercises that I failed to do correctly, and it has taken me some time to learn that if you practice and you really focus on the correct lifting form, you will get it right. Be careful when trying new exercises because lifting with incorrect form can hurt you and possibly even cause lifelong damage. Start slow, and start light. Take your time. The same thing goes for food. It took me so long to realize that just by eating healthier, I would see even more positive results and changes in my body. Living a healthy life does not just mean exercising; it involves eating healthier too.

5. Staying consistent is how you grow

If you are working out sporadically and you’re not creating a workout plan for yourself, you are not going to reach your goals. Consistency really is key, so if you aren’t making time for fitness and you’re not committed, you are not going to get the results you are hoping for. Even when you are consistent, it still takes time to see change.

6. Patience is key

I know that sometimes it can get frustrating when you’ve been working so hard in the gym and in the kitchen, but you’re still not seeing the results you want. Trust me when I say it takes time and patience. I have been working out for over 4 years now, and there are days when I still get frustrated. Keep going, and keep pushing yourself. Results will come with time and hard work. No one said it was easy, but that is what makes the end result so rewarding!

7. You should take progress photos

I wish I knew to do this earlier on! When I started weight lifting, I did take a few progress photos. I didn’t actually take many more until 2018! Take a ton of photos, because if you work hard, you will eventually see the changes in your body, and it is incredible to look at your progress over time. Without photos, you may not see all of the amazing changes that your body goes through.

8. Sometimes it is necessary to switch things up

After doing the same exercises and routine for almost 2 years, I ended up getting a bit bored in the gym. This can lead to a lack of motivation, and we do not want that! I turned to the internet to find some new exercises to try, and this was really helpful (just make sure you are doing the exercises correctly). I felt excited to try something new again!

9. Comparing your journey to someone else’s won’t end well

This can be really challenging at times. I think we have all done this before, but please don’t do it! Focus on your own journey, and understand that everyone was born in a different body. No matter how hard you push yourself, you are not going to look like that Instagram model. You just won’t. You are going to look like a stronger and more confident version of YOURSELF. You can’t make your body look like anyone else’s, so focus on your own health and do NOT compare your journey to anyone else’s.

10: You’re going to gain so much confidence

In 2016, I had no idea that I would stick with the gym, but I am so grateful that I did. I fell in love with weight training, and I’ve been doing it ever since. I did not realize that working out would make me feel so much more confident in myself, but it truly has. I think that the gym is actually one of the biggest things that brought me so much confidence. Taking care of my body by staying active and eating (mostly) healthy has changed my life in the best way.  When you prioritize your health, amazing things can happen. It all starts with you and the choices that you make.

Thank you so much for reading! I am still growing and learning everyday, so these are just some of the many lessons I have learned so far. Whether you are just getting started on your fitness journey, or you’ve been doing it for years, I hope that you found this post helpful!

Workout Essentials: What’s in My Gym Bag

Hey everyone! I am so excited to share this post with you today! If you are an avid gym goer like myself, you may or may not be aware that there are certain things that you can add to your workouts that will help you reach your goals, big or small. These items can also help you feel more comfortable in the gym. Today I am going to share what is in my gym bag, and why each of these items are essential for me to have!

• Headphones

This one is pretty obvious, but there have been times where I have forgotten my headphones at home, and it was AWFUL. (If you are an iphone user like me, and you are using headphones that aren’t from Apple, make sure to bring the headphone jack with you!) Even though the gym is always playing music, I prefer to have my own playlist going while I work out!

• Cell phone armband

While I am working out, I do not want to have to worry about where to put my phone. I always keep an armband in my gym bag so that I can place it on my arm, and if I need to change a song or text someone back, I can still use my phone while wearing the armband.

• Resistance bands

If you are weight training, resistance bands are game changers (particularly for lower body days)! Resistance bands are used to add resistance to your exercises. Your muscles will work against the resistance, which in turn makes exercises more challenging, but more effective as well. Using these will also help target your glutes, so I use resistance bands during glute activation and for various exercises on lower body days such as hip thrusts, squats, and fire hydrants. If these sound like they would be useful to you, I highly recommend looking into buying them. They can get expensive, but I would not recommend buying the ones made of rubber latex, because they can roll/slip, and I have had one break on me before. Try buying ones that are labeled “non-slip” and made of a stronger material. Make sure to buy a pack that includes bands at different levels (light-heavy).

• Velcro ankle straps

The cable machines add constant tension to your exercises and they help you control your movements. Ankle straps can be very helpful for cable machine exercises such as glute kickbacks, lunges, hip abductors, and hamstring curls. I do not use these every lower body day, but trust me when I say that you will FEEL it in your muscles when you use the cable machine!

• Personal hygiene items such as:
  • Deodorant/perfume
  • Lotion or hand sanitizer
  • Razor
  • Hair ties
  • Feminine products

It is so very important to make sure that you are heading to the gym with personal hygiene products. Before I go to the gym, I always put deodorant on, and I spritz on a tiny bit of perfume/body spray. I like to keep a mini deodorant in my gym bag just in case I ever forget to put some on, or if I need to reapply while at the gym (if you are the kind of person who sweats a lot, using a bit of baby powder on your armpits can keep you dry longer)! You DON’T want to be the person who smells like body odor, but you also don’t want to be the person who reeks of cologne (we all know these people). A little can go a long way, but just remember to be aware of and take care of your personal hygiene.

I keep lotion and a razor in my bag just in case. My legs tend to get very dry, so if I am wearing shorts or cropped leggings, I like to put on a bit of lotion. I also wash my hands after every workout since I am constantly touching dumbbells or machines that other people have touched. If you want to carry hand sanitizer instead, you can definitely do that!

There have been times when I have walked through the doors of the gym and I realized that I didn’t have a hair tie on me. I had to ask at the front desk if they had hair ties, but all they could offer was rubber bands (if you have ever put a rubber band in your hair, you know it is not fun to take out).

Don’t ever forget feminine products. I always have something on me just in case.

• Water

I always try to drink 8 cups of water a day. It is extremely important to drink water, especially during a workout. I always bring 2 bottles to the gym with me (I usually drink at least one of them during my actual workout). In total, I drink 4 water bottles a day.

• A quick post-workout snack

If you aren’t going to eat a full meal after a workout, you should still try to eat something. Eating after a workout is very important, so try to get something in your stomach and eat a full meal as soon as you can. If you are going to grab a snack, make sure it is healthy and that there is a decent amount of protein in it.

• Towel

I always bring a clean hand towel to the gym with me because you never know who was using the bench or machine before you. You should always make sure to clean the equipment after you use it, and if you feel the need to, you can clean it beforehand as well. I place a towel wherever I am going to lay my head down, and I make sure that the side that is facing the equipment does not ever touch my face or my head.

• Lifting gloves

If you don’t want calluses or rough hands from lifting, you could always wear gloves. I used to wear them when I first started working out, but I don’t really care to wear them anymore. The lifting gloves can also help with your grip. If you are a beginner, or you just want to try them out, I recommend it.

• Barbell pad

I actually do not have a barbell pad at the moment. My gym does have a few, but I would prefer to use my own. Barbell pads are great for protecting your neck and shoulders when doing any exercise where a long bar or barbell is going to be over your shoulders. They can also help when doing hip thrusts and they can make performing exercises much more comfortable. I am asking for one for Christmas so hopefully I will have my own soon!

Thank you so much for reading! Leave me a comment and let me know what your gym bag essentials are! If you feel that I missed something and want to recommend it to me, I would love to know in a comment below!