Choosing A Gym - 10 Things To Look Out For

Choosing A Gym - 10 Things To Look Out For Guest Post By Vince DelMonte

Now that you've made the commitment to starting a workout program, the next step is choosing a gym that you will feel comfortable going to on a regular basis. If it isn't, chances are you aren't going to stick with any type of regular plan and will eventually just stop going altogether. By being sure your gym is a good fit for you, you help take yourself one step further to realizing your health and fitness goals. Keep in mind that if a traditional gym isn’t for you, you can definitely set up a home gym where you can get complete workouts all in the privacy of where you live. There are a number of home gym systems out there that include all the equipment you need to perform all the key lifts that should be included in any workout program. 1. Location Who really wants to spend twice as long driving to and from their gym as it takes them to do their workout? After a long day of work you are not going to want to spend a good hour fighting traffic, another hour working out, and then another half an hour driving home. Think about either choosing a gym that is located close to your house or else on the drive to or from work. This is a great option since if you have to pass by it every day, you’ll be reminded of the fact that you should be working out if you choose to skip it. 2. Membership Cost Gym memberships can really vary in costs so it’s a good idea to shop around before making that final commitment. Also consider how long you are signing the contract for as this can vary too. Many gyms like to rope you in for years and if you aren’t quite sure it’s going to be a long-term arrangement, you’re better off finding something that is more short-term. Additionally, if you can wait until around late summer or New Year to sign up, you will find that often many gyms will have special promotions going on at this time. 3. Membership Demographic Another factor to consider is the membership demographic that goes to the gym. Some women will prefer going to an all-ladies gym as it increases their comfort factor. For others, a mixed gym is the perfect solution because half of the reason they go there is to socialize and perhaps even find a date. Whatever your needs, make sure you enquire about this and take it into consideration. 4. Additional Benefits You will want to ask if the gym offers any additional services or benefits along with your basic membership and if there is a fee for these. Such examples would be daycare services, physiotherapy, massage therapy, nutritional counselling, and fitness testing. 5. Operating Hours Always be sure to check the hours of operation of the gym. If you are an early morning exerciser you will want to be sure they are able to cater to this preference. Additionally ask about their holiday policies. Many people enjoy working out on the holidays because it is a relaxed day for them when they can really get in a good workout. If you are looking forward to this and then go and find out the gym is closed, you are going to be more than disappointed. Similarly there are some people who prefer working out late at night so you need to be sure that if this is the case you will be able to do that. 6. Personal Training Services Having some good, qualified personal trainers on hand is critical to helping you realize your full fitness potential. Even if you are fine with your program right now, consider that in a year down the road you might be plateauing and in need of a ‘check-up’ so to speak on your current regime. Having the option available of knowledge staff cannot be stressed enough. Unfortunately many gyms hire almost anyone who has a basic interest in fitness, so be sure to enquire about the actual certifications these trainers hold. 7. Group Fitness Classes Be sure to ask about all the various group fitness classes that are offered at the gym you are considering. Often, when boredom kicks in on your workout plan, this is just the thing to get you going again. These days there are currently thousands of different fitness class styles available, so there is sure to be something that suites your interest. When checking up on this, again inquire if there are any additional fees associated with it so you are prepared for when you go to sign up. 8. Cleanliness One very important factor you want to look for is the cleanliness of the gym. You do not want to be working out on equipment that is not clean as gyms are a place where germs can be in high concentration. Also make sure they have towels and spray bottles in various places around the gym to clean up after workouts, and have a look at the bathrooms and change rooms to make sure they are up to your standards. 9. Type/Quality Of Equipment Looking at the type and quality of the equipment offered in the gym is another thing you must factor in. If you prefer free weights, make sure there is a large number of dumbbells present because during rush hours, these could be hard to come by. Likewise, if you prefer doing your weight training on guided machines, you’ll want to be sure they have enough variety that you can work all the necessary muscles on your body. If you find yourself doing a lot of cardio training as part of your workouts you will want to be sure there are ample machines available. Nothing is more frustrating than getting to the gym after work to find out that there is not a single machine in sight available for you to use. Ask if they offer a sign-up list where you can write your name and time down to reserve a machine. This is a great solution that many gyms have now come up with to make sure their members can get their workouts in. 10. Cancellation Policy Finally take a look at the gym's cancellation policy. If you sign up for a 3 year membership and then end up moving after a year due to work, are you going to be partially refunded? It will be a bad situation if they offer no refund or transfer membership. Some gyms are good about this and some are not so you will have to weigh the likelihood of your cancelling among other things that are discussed above when making your decision. So, be sure you are considering all of these essential factors when choosing gym. Overlooking just one could lead you to being less than happy with your workout facility and this could end up being the reason why you do not stick with your program.

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About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at==>> VinceDelMonteFitness.com

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

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Workouts for Surfers How to improve your surfing when there is no swell

By Clayton Beatty BSc
www.totalsurfingfitness.com

Wouldn’t you like to be able to surf harder and longer, get more barrels, bust bigger airs and surf with more style? And wouldn’t you like to be able to accomplish this without even getting wet?

Surfing has reached a new level of professionalism in recent years, with pros opting to train harder and smarter in an effort to increase their performance out in the waves.

Mick Fanning’s rise to the top was driven by his dedicated approach to his fitness regime after a debilitating hamstring injury. Taj Burrow has personal trainer (Bra Boy - John Gannon) flown around on tour to keep him in peak physical condition at all times. Obviously fitness training for surfing is becoming more and more important to the top professionals.

So what can the rest of us mere mortals do to improve our surfing ability whilst stuck on dry land?

The secret lies in functional training.

What is functional training?

Most fitness programs created by fitness trainers are designed for bodybuilders not athletes. Generally these programs are generic in nature and do not tailor to the specific needs of the sport.

Functional training is working out using exercises that have movements similar to that used in the sport, in this case, surfing. It is basically training for a specific purpose.

From a performance perspective, functional training overloads your body whilst you are doing similar movements to that you would use whilst out in the surf. Your body then adapts to this overload and the result is that these movements are easier to perform whilst surfing.

There are many movements your body undertakes whilst surfing including paddling, pushing, squatting and twisting just to name a few. Therefore it is important any functional training program incorporates core strength, balance, upper body strength and lower body strength.

The following functional exercises are designed specifically to improve your surfing ability. All you need is a stability ball and a basketball or weight plate.

Russian Twist

• This exercise will work your core muscles in a twisting motion.

• Lie on a stability ball with your feet on the floor and knees at right angles.

• Hold the basketball above your head and roll to the side until the tip of your shoulder is on the ball. Repeat on the other side.

• Do 8 repetitions each side.

• To increase the intensity, do the exercise faster (with good form) or use a weight plate or medicine ball instead of a basketball.

Split Squat Twist

• This exercise will improve your leg strength, balance, and core strength.

• Start in a lunge position but with one foot in front of the other.

• Keeping your body in an upright position, lower your back knee towards the ground stopping just short of touching, whilst rotating the ball to one side

• Your front knee should end up directly over your ankle.

• Push back up to the start position and repeat, but this time rotate to the opposite side.

• Do 4 rotations each side and then swap legs.

• To increase the intensity, use a weight plate or medicine ball instead of a basketball.

Stability Ball Balance Chop

• This exercise will train your balance and core strength.

• Kneel on the ball whilst holding a ball next to your hip.

• Lift the ball above your opposite shoulder whilst maintaining your balance.

• Repeat the exercise 8 times per side.

• To increase the intensity, use a weight plate or medicine ball instead of a basketball.

Stability Ball Push-Up

• This exercise will improve your upper body strength and balance.

• Perform a push-up with your hands on a stability ball.

• Make sure you brace your abdominals and keep your body straight.

• To make it harder, place your feet on a bench.

• Do as many repetitions as possible.

Incorporating functional exercises into your training schedule means your body will be able to withstand the extreme physical conditions that it is exposed to whilst you are surfing. The result for you – surfing will be easier, you will be able to go harder and longer, recover faster, perform better tricks and basically have more fun!

For a complete functional training program designed specifically for surfers, which includes training for core strength, balance, cardiovascular fitness, upper & lower body strength and flexibility, visit www.totalsurfingfitness.com.

Clayton Beatty is the fitness expert behind TotalSurfingFitness.com, a website dedicated to functional training for surfers.

Clayton holds a BSc Degree in Human Movement, is a Certified Fitness Trainer and grew up surfing the Margaret River region in Western Australia . If you would like to learn more visit his website at www.totalsurfingfitness.com.

How to Get a Girl to Like You

We've all had that special woman in our lives. You know... the one with the sweet personality, the really nice hair and a perfect face. She dates the more "adept" guys... but how can you get her to like you?

While men are primarily attracted to women based on their looks, a woman finds a man attractive because of his personality. A ideal man is an alpha male who's confident in himself and not afraid to take the lead and get what he wants out of life.

Ironically, what this means then is that the best way for a girl to like you is when she feels like she has EARNED you.

That's because to get a girl to like you, you should come from a mindset of high value. Never come from a position of neediness.

So the best attitudes to have towards any one particular woman are:

1. Nonchalance.

2. Non-attachment to whether she likes you or not. (By that I mean, if she likes you that's awesome, but if not, there are tons of other chicks out there who are equally as great as she is.)

The bottom line is that a woman should never be a challenge for you. Instead you should be a challenge for her.

In addition to placing a high value on yourself, you can also eliminate neediness by building up your social network. Make friends with as many women as you can. (Women are easy to make friends with.)

Also date as many women as you can... don't restrict yourself only to dating "that one special girl."

You see, the last thing you ever want to have going through your mind when you're around that special woman is, "God, I MUST have this girl! She's irreplaceable!" Having an abundance of women in your life will solve that problem.

Also, whenever a woman sees that other chicks are attracted to a guy, she too feels attraction. Psychologically, this is known as the "social proof" phenomenon... and it's much more powerful in women than men.

Ever noticed how your female friends drool over the guy at the corner of the bar who's got four babes at his table? That's social proof in action.

By the way, it's fine to think a girl is beautiful and to feel something strong for her.

Here's the key though... you must always remind yourself that there are LOTS of other women out there who are just as wonderful as that girl you really like.

If you start thinking that any girl is one of a kind, then that gives her power over you, and, ironically, makes her lose attraction to you.

So, you're free to think that a woman's amazing. Just remember that lots of other girls are amazing too. That way you won't become needy.

So remember, place a high value on yourself, make her earn your attention, and hang out with as many women as possible... those are the three secrets for how to get a girl to like you.

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