While over 40% of prospective gym members get deterred by fears and hesitations, it’s important to address those concerns head-on.

Why are people so afraid to start?

Here are some reasons and ways to overcome those fears:

1. Cost. Even before understanding the way a gym or a trainer works, their education & experience, some consider the fee as an unwanted “expense”. Here’s an example to remember, do we bargain at a hospital? Never. The cost of illness is never an expense because we want to get better. Calculate the cost of a procedure out versus prioritizing health and you’ll be able to make better choices.
2. Weights. Strength training with weights may seem daunting for some women, but consider how you already move heavy objects in everyday life. Women in general carry their children and do most strenuous chores. Just replace iron with other objects and you’ll not be intimidated anymore.
3. Judgement. The fear of being judged at the gym is mitigated by choosing the right space that emphasizes a non-judgmental, supportive environment. Remember, some spaces (like Creed, Alwarpet) are created to be safe (for both men and women) to workout. All you need to do is TRY.
4. Know it all. Stay open-minded about learning from experienced trainers, rather than thinking you “know it all” already. It’s easier to start with a clean slate.
5. Experiences. Everyone has both good and bad experiences. Don’t let one bad experience ruin future attempts – research reviews and methodologies to find the right fit.

As a coach, I’m careful to maintain my space in a safe manner. Safe enough for everyone to work out – both in terms of keeping it clean and hygienic and non-judgmental.

Fear of starting becomes long term procrastination and leads to unhealthy habits. Do your homework, but commit to beginning your fitness journey without letting intimidations hold you back any longer.

“How much weight will I lose in a week?”

“Why is the scale not showing weight loss?”

I’m no longer annoyed or appalled at questions like this. The reason is that people still DO NOT BELIEVE in science or the TRUTH.

No wonder fancy fads still do so well in the market.

If you do not see a change in your weight, here are some reasons:

Check your thyroid/hormone levels or for your health condition/medication that could play with body weight.

After how long are you moving? It takes at least three months to see results on the scale. However, inch loss happens faster.

How’s your food intake? If you’re looking for weight loss, it means that your calories per macro HAVE to be on point. It doesn’t mean “I eat clean but have ten idlis.”

Are you overworking yourself to the extent of no rest for your body? No rest for your body will keep your cortisol levels high and leave no room for fat loss.

Lastly, if you’re UNHAPPY with inch loss, you’re going to be unhappy with weight loss too. If you do not trust the process and the person who’s facilitating the process, pick a fad that’ll make you happy.

Cheers.

#weighingscale #weightloss #fatloss #fadsarefun #weightlossjourney #personaltrainerlife #livehealthy #trusttheprocess #fancyfads #nutritionist #healthylifestyle

Have you noticed how your trainer cues you when you work out? Oh, before even we get there, do you listen to the cues that your trainer gives you?

Whether the exercise is simple or technically complex, cueing is critical. It’s from those cues you learn the form, apart from the trainer’s demo. Your neuromuscular system needs time to adapt, coordinate and integrate. Anything new, needs to be processed in your system. It takes time. The process is different for each.

Usually, any new workout is first demonstrated by the trainer and then after a few demos, you’re asked to try.

So we start off with a visual element of showing you how the exercise is performed. Most learners are “visual”.

The actual cueing starts when you, as a client, mimics the trainer. Let’s take squat for example. So when you perform the squat, the trainer starts watching for the points of performance to be addressed. Once those are noted, these points are then ordered in line of priority.

For example:

• Neutral spine or back flat
• Chest up
• Toes out
• Knees tacks your toes
• Weight on your heel
• Tuck your core

Now, we can’t flood these cues all at the same time, can we? You’re going to be confused and ultimately won’t be able to address even one.

So the verbal cues are given as per importance and priority. The aim is to have an outcome. So the cues are short and to the point, driving an outcome.

Are you listening? Are you noting when the trainer says, weight on your heel, the moment you shift your weight from your toes to the heel, there’s no knee drive. You automatically engage your glutes and sit back.

Some are “auditory” learners. You grasp better with verbal cues. Some need a mix of both.

Once the demo and the verbal cues are done, the trainer shows you your erroneous move explaining how it should actually be. That’s a combination.

All cues, as I mentioned earlier, should lead to an outcome in action.

Now, some trainers, also use physical cues, as in, correct your form by touching. This is the last and not-so-recommended way of correcting form (reason being, not many are comfortable with touch).

Now, how much of what your trainer says do you listen or watch? Are you being mindful of what is being taught or are you taking it easy because you can always go back and ask again. Sure, there’s nothing wrong in verifying again. But, as a client, it is also your responsibility to “observe”, “listen”, “learn”, “practice” and “implement”.

If you’re more comfortable with visual cues, ask your trainer for another demo. If you are better at just verbal cues, keep listening, adjusting your form and trying.

Always do your part too. While your trainer teaches until perfection, you know that practice is what gets you there.

Cheers.

It’s that time of the year when we sweat profusely (ok it’s that way throughout the year, but it’s more now). How can we survive the heat? Here are some pointers:

Hydrate well: The heat is only getting more menacing. While you’re at home, make sure you are drinking enough water.

If you work out, you need to mandatorily hydrate further. Sweat has about 1000mg/litre of Sodium and working out in extreme heat makes you lose these salts as well as electrolytes. These electrolytes play an important role in many physiological systems including muscular contraction, neurological functioning and blood pressure regulation. What happens when you run of these essential body salts is that you:

• Slow down
• Cannot perform up to optimum
• Experience cramps
• Have headaches, nausea, fatigue and more

Drink plenty of fluids including water, lime water, panagam, buttermilk, fruit juice, tender coconut water- just about anything that keeps you well hydrated. You need more than your usual consumption since you’ll sweat more now and lose body salts. It is essential to keep replenishing and staying cool.

Wear comfy clothes: At home, wear comfortable clothes that are breathable.

• Tight clothes retain sweat and cause rashes
• Synthetic clothes cause discomfort and rashes

Wear loose clothes and clothes that don’t cause friction on your skin. Choose cotton over synthetic and breathable clothes over fitting ones.

Food: Watch what you eat during extreme heat conditions.

• Eat watery vegetables
• Plenty of fruits
• Raw vegetable salads
• Add less spice in your food!

Enjoy the summer.

Cheers.