Tag Archives: Gym

Post 12 – Farewell Post

12 Dec

Grow, Grow, Grow! Merry Lifting!

 

With the holiday season approaching and the semester concluding, my Blog to a Jog blog will be taking a hiatus.

I had a blast writing it. I learned a lot, met a lot of cool people, and it inspired me to do my best in the gym.

 

Leave me a comment below if you don’t want me to go away and post more for you!

Have a great holiday, and my gift to you is my five best posts thus far! Until next time, stay healthy!

Five Best Posts

1. Working out with John and Kimmi

2. “Back” In the Gym with Dylan Coladonato

3. Motivation for Determination: Getting to the Gym on Lazy Days

4. A Week Workout Is Better Than A Weak Workout

5. Top 10 Tips to Prepare For a Workout

Post 11 – Motivation for Determination: Getting to the Gym on Lazy Days

7 Dec

It could be that you’ve caught a case of the Mondays, or maybe it’s Saturday afternoon and you’re more concerned about which party you’ll go to rather than the body part you’re working out. Whatever the reason, sometimes it’s hard to get your mind right to get a good lift in.

We’ve all been there – “I’ll skip today…but I’ll work even harder tomorrow.” Sometimes you just don’t feel like going to the gym. It’s normal. We all hit that point where we lack the motivation to get our blood pumping.

The best thing to do when you don’t want to lace up your sneakers and head out the door is find some inspiration. What inspires you to better your body and dedicate one to two hours at the gym? Let this post be a sanctuary for you to come to when you need that little extra push.

Quotes

1. “Pain is temporary, quitting lasts forever.” –Lance Armstrong

2. “The pain of discipline is far less than the pain of regret.” –Sarah Bombell

3. “Whether it’s a 14-minute mile or a 7-minute mile, it’s still a mile.” -Anonymous

4. “When I’d get tired and want to stop, I’d wonder what my next opponent was doing. I’d wonder if he was still working out. I tried to visualize him. When I could see him still working, I’d start pushing myself. When I could see him in the shower, I’d push myself harder.” –Dan Gable

5. Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it. –Lou Holtz

Videos

1. Bodybuilding Motivation HD – Before Gym 

2. Inspirational – How Great I Am

3. Motivation for Success: Uncomfortable vs. Exhaustion

4. Life = Risk – Motivational Videos  

5. College Football Pump Up 2012 – 2013  

Playlists

1. Fitness Magazine’s 100 Top Workout Songs

2. AOL Blog’s Workout Music 

3. Spotify’s Workout Playlists 

4. Men’s Fitness Workout Songs of the Decade 

5. Sixty Pump Up Songs to Inspire A Successful Gym Workout

Articles

1. 10 Ways to Boost Your Exercise Motivation

2. How To Squeeze Exercise Into Any Day 

3. Build a Superstar Body like Kerry Washington

4. Thirteen Scientifically Proven Health Benefits Of Exercise 

5. Exercise: Seven Benefits of Regular Physical Activity 

What motivates you to go to the gym? Drop a comment below and let me know what works for you!

Post 8 – In Between Sets With Joe Fontana

9 Nov

Joe Fontana, a 20 year old junior at Rowan University, knows a thing or two about lifting. An athlete all his life, Fontana made the leap from wrestling to body building his freshman year of college.

Fontana spoke with me exclusively about what motivates him to go to the gym, what his diet consists of, and why he prefers his gym in South Jersey as opposed to his gym in North Jersey.

At one time, Fontana was no different than anyone else who wanted to get into lifting. His advice and personal account can help YOU change your life just like he changed his.

(Joe Fontana when he isn’t flexing / Photo taken by Tyler Mulvey)

Post 7 – A Week Workout Is Better Than A Weak Workout

26 Oct

It can be overwhelming to think about an entire week dedicated to the gym. A Monday through Friday routine, dedicated to lifting weights and pushing your body to the limit. You might be asking yourself, “where do I start?”

I am going to lay out for you a complete workout schedule for Monday through Friday along with directions for each workout. By following this routine, you will minimize your chance of injury and maximize your opportunity to see results. Click on the name of the workout for directions on how to do each exercise.

Monday: Shoulders

1. Shoulder Press: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set.

2. Lateral Shoulder Raises: 3 Sets- 10 reps, 10 reps, 10 reps. Keep the weight the same, until the third set, add five pounds.

3. Arnold Shoulder Press: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set. During these sets, use less weight then you would during shoulder press.

4. Dumbbell Front Raises: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set.

Tuesday: Biceps and Triceps 

1. Dumbbell Bicep Curl: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set.

2. Hammer Curls: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set. Use lighter weight than with dumbbell bicep curls.

3. Barbell Preacher Curls: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set.

4. Overhead Cable Curls: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set.

5. Triceps Kickbacks: 3 Sets- 12 reps, 12 reps, 12 reps. Keep the weight between five and 15 pounds.

For this exercise  you do not have to use a lot of weight. The results will be the same whether you use 15 pounds or 50 pounds. All you do by adding a lot of weight is increase your risk of injury.

6. Triceps Push Down: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set.

7. Triceps Dips:   3 Sets- 12 reps, 12 reps, 12 reps. If this is too easy for you, or you are looking for a challenge, try using a dip belt.

8. Dumbbell Skull Crusher: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set.

Wednesday: Chest

1. Bench Press: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set.

2. Incline Barbell Bench Press: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set.

3. Lower Chest Cable Raise: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set.

4. Chest Fly: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set.

Thursday: Back 

1. Lat Pull Downs: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set.

2. Seated Rows: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set.

3. Pull Ups: 5 Sets- 10 reps, 10 reps, 10 reps. If this is too easy for you, or you are looking for a challenge, try using a dip belt. If this is too difficult, use assistance by having someone hold onto your knees and help lift you.

4. Back Fly: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set.

Friday: Legs

1. Squats:3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set.

2. Leg Press: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set.

3. Leg Extension: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set.

4. Leg Curls: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set.

5. Calf Raises: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set.

If you follow this workout closely for six weeks you will start to not only feel better about yourself, but you should start see results*. It is important that after six weeks you change up your workout, otherwise your muscles will get used to the same movements and not have the same benefits. Switching up your workout is called “shocking” your muscles.

If you need a gym in South Jersey to go to, here are a few options:

1. Retro Fitness- Turnersville

2. Manzo’s Gym– Glassboro

3. Vanity Health Club– Pitman

4. Bodyblast Personal Training– Sicklerville

5. Curves– Haddonfield (for women only)

Happy lifting! If you have trouble with any of the exercises, drop a comment below and I’ll do my best to help!

 

*Results are not guaranteed.

Top 10 Tips to Prepare For a Workout

5 Oct

You wake up and decide today is the day you are taking initiative in your life to maintain a healthy lifestyle. Suddenly you are getting first day jitters, hoping you have everything you need to make a smooth transition. Remember, everyone who lifts once had a first day. Nobody is born knowing how to do an exercise, and nobody is born “in shape.” This is a guide to make sure you have everything you need to have a flawless first day, first month, and eventually routine.

  1. Find a Gym
    1. This step probably seems obvious but there are so many different gyms in the South Jersey area. The differ in size, price, and sometimes clientel. Here are a few options of different gyms and health centers based on your town in South Jersey.
  2. Schedule
    1. Working out is obviously the main purpose of going to the gym, but repeating the same work out everyday is not beneficial. In fact, it is possible to overwork your muscles and joints. That is why it is necessary to make a schedule so you can plan out your sessions. An example of isolating body parts to workout is,
      1. Monday: Legs
      2. Tuesday: Chest
      3. Wednesday: Biceps and Triceps
      4. Thursday: Shoulders
      5. Friday: Back
      6. Saturday: Rest or Cardio
      7. Sunday: Rest
    2. It’s important to give your body a day or two to rest. Adding an abdominal workout or a run to the days routine won’t hurt either.
  3. Music:
    1. Working out is a time where you can tune out the world and really just take a break and have some alone time. Listening to music is not for everyone, but it really helps a lot of people stay focused and pump them up to maximize their performance. Pandora radio is a great application for smart phones that allows you to customize your playlists including ones specifically for workouts.
  4. Shoes/Outfit: Nobody really thinks too much about shoes or clothes at the gym, but when you look good you feel good. You do not want to be at the gym with no motivation to perform well. Feeling good is going to give you a positive mind frame to lift and work out well. Plus, you’re going to be on your feet 95% of the time there anyway, so you might as well make the investment to be comfortable.
  5. Pre/Post Workout: What to eat before a workout should be a light meal like peanut butter on toast or fruits with natural sugars like an orange. Post workouts should be something high in protein such as a steak, chicken, or protein shake. For more information on protein, view my post on working out in the kitchen.
  6. Partner: Today is the day you hope to bench press your personal best. However, you will not be able to do that if you don’t have a spot. Going to the gym with a partner is helpful for not only encouragement, but for having a spot. A spot is short for spotter, who makes sure that you do not drop the weight and hurt yourself.
  7. Motivation: For some it’s a picture, for some it’s watching Rocky or a favorite song. Whatever it is, have something accessible to hone in on when you need that extra encouragement. Some examples is make the background on your phone a picture of someone whose body you hope to emulate. Find a YouTube video that really gets you pumped up, such as this one. Whatever it is, have it in you back pocket for those days when you just do not have the motivation to lift.
  8. Notebook: One of the best parts about starting workouts is to track your improvements. By taking a notebook with you to your sessions you can track how much stronger or how much better your endurance is getting. Example,
    1. Day 1: 3(sets)x 5(reps) lifting 125 pound
    2. Day 8: 3(setes)x5(reps) lifting 135 pounds
    1. Day 1: Ran 1 mile at 8:04
    2. Day 5: Ran 1 mile at 7:55

Being able to track your improvements and see how much your hard work is paying off makes the lifting fun and something to work for.

9. Check Form: Most injuries happen from poor form while lifting or lack of stretching. It’s vital that if you do not know how to properly use a machine or do an exercise, you ask someone who works at the gym or you look it up online. There are many websites that provide tutorials how to do different types of lifts.

10. Cleanliness: Hopefully you join a gym that is clean, but no matter how clean a gym is there is still bacteria from sweat on machines or benches. Bringing a towel to the gym to wipe your sweat prevents you using your shirt that has been on multiple surface areas. Most gyms have a liquid cleaner to spray on the machines after to wipe down. Also, to prevent bacterial diseases like ringworm, impetigo, or athletes foot, be sure to shower right away and do not re-wear gym clothes until they’re washed.

Hopefully this list is beneficial to your beginning stages of going to the gym! I want this to serve as a reference and helpful reminder for many workouts to come!