fitness center

COVID-19: The Ultimate Mindset Shift

~ Adam Son ~ Leave a comment

I remember getting the notification about gyms closing due to COVID-19 and being both worried and upset. A place that I considered a second home, was being closed down for 2 weeks (which turned into 4) in an effort to flatten the COVID-19 curve. I felt like I had lost a best friend, something that has been a daily part of my life for over 12 years, and I wasn’t sure how I would get by.

Writing it out like that, it seems silly. The gym, my best friend? But in many ways, no matter how sad that sounds, it’s true.

The gym was the place I went to when times were good, bad and especially when they were ugly. It was the place I felt most comfortable and free. It was always open, always available, and always gave back more than I put in. When I had no one else, I always had the gym, so the loss of it left me grieving. As such, I went through the various stages of grief.

Denial, anger, depression, and bargaining.

Finally, I came to acceptance and realized that regardless of how I felt, the situation was not going to change and the change that needed to happen was in the way I looked at and approached the situation. Sure, I didn’t have the same equipment that a commercial, or even private gym has, but I did have some equipment and that was far better than nothing. I may not be able to workout in the same way or capacity that I was used to, but I could still workout and get many of the same benefits.

By changing my mindset I went from worrying about losses in muscle and strength, to focusing on the gains I would make in other areas of fitness. I thought about how this setback could be an opportunity to become a more well-rounded athlete and a better fitness and nutrition coach. I went from angry, anxious, and depressed about the situation, to excited, energized and hopeful about what could come of it.

If you want to change your mindset about your fitness and training during this time and go from complaining about what you lost to focusing on what you may gain, continue reading. If not, do your best just to “grind through” until the gyms open, whenever that may be.

The New Status Quo

The most important step in making the most out of this situation is treating these changes like they’re the new “normal”. Stop waiting for things to get back to normal, stop trying to control the uncontrollable. Instead, adjust and adapt to the situation as it is, rather than how you’d like it to be. This is not only going to be a powerful mindset shift for your training, but for your life as we learn to operate within the guidelines. It does you absolutely no good to put energy into and dwell on what was or what could be. Instead, focus on what is and what still can be.

How can you make the most of the situation as it stands? If this situation was permanent, or at least for the next 6 months, how would your approach to training, nutrition and your daily life change?

These are important questions to answer if you want to change your approach to your fitness during this time and make the most out of a poor situation.

Work on Weaknesses
We’ve all got them. That side of your body that isn’t as strong, that exercise that’s a massive struggle for you, or the area of fitness you’re lacking. Use this time to not only build awareness of your weaknesses, but attack them ferociously so when you get back to your typical gym routine you’re stronger and more resilient than ever before.

Where do you biggest weaknesses lie? What exercises and/or types of workouts give you the most trouble or do you avoid (because they’re hard or “suck”)? What have you been avoiding because it isn’t fun, sexy or doesn’t play up to your strengths?

Answer those questions and then get to work!

Get Creative
Challenge yourself to find creative, new ways to workout. Maybe you decide to use heavy objects around the house, like laundry detergent, milk jugs, or back packs loaded with books or cans. Maybe you have weights but need to find ways to challenge your strength because of the limitations of equipment or amount of weight you have access to, like using offset loads or training unilaterally. No matter what your specific limitations are, take it as an exciting new challenge rather than a setback.

What objects do you have around your house that you can use for exercise equipment?

Instead of focusing on what you don’t have, turn your sights on what you do have and how you can make use of it.

Try New Types of Exercise
Is there a workout class or fitness program you’ve been curious about trying? Now is a great time to jump in and give it a go! Find free workouts online through Google of YouTube, join a live class (I run 3 each week live through Zoom, if you’d like the info comment below) or reach out to a coach or trainer you trust who specializes in the type of exercise you’re interested in. Expand your fitness knowledge and improve the way that your body moves (while working on likely weaknesses from #1) to become a more well rounded human and athlete.

There’s no better time to try something new, and the internet offers you a great opportunity to find all sorts of free or inexpensive options from the comfort of your home. Figure out what interests and excites you (or challenges you), head to YouTube or Google, and find exactly what you’re looking for (and more).

Focus on Mobility and Recovery
You probably have been meaning to get around to fixing that knee pain, improving the depth of your squat, and working on your mobility for years now. You’ve had all the right intentions and may have even found a routine that you started, but I’m going to guess that you’ve never actually put in consistent, intentional time on your mobility. I get it though. It’s not flashy, it doesn’t show as well on social media or in conversations the way a deadlift PR or longest run does, but it’s a necessary component to a fitness program and your physical health. Take this extra time (and likely lack of equipment) to focus on an area that will benefit you not only immediately, but also over the long haul.

For my daily mobility routine that you can do anywhere and anytime, follow this link. It can be done in 20-30 minutes and will touch on every joint and muscle in the body to ensure that your body moves and feels better than every. Start taking care of you body and improving your mobility so that when you get back to your normal training, you’ll be stronger than ever before.

If you want to spend your time upset about the loss of gyms and the change in your typical workout and routine, that’s your choice, but you’re far better off accepting the situation as it is and choosing to find the silver lining. You’ll be happier, healthier and much more productive as a result.

P.S. I am opening up spots in my group coaching program to anyone who is looking for accountability and support in addition to some awesome workouts and training resources. If you’re interested, leave a comment and let me know so I can get you signed up. The best part: it’s entirely FREE! Join today!

How to Select a Gym for Health & Fitness Success!

~ Adam Son ~ 1 Comment

I love my gym, both the one that I work at (and occasionally workout at) and the one that I predominantly workout at. They feel like a second home to me and rather than a place I avoid going, I look forward to going to them daily. It’s because of certain factors about each gym that I have been successful in my health and fitness journey. With so many people starting their fitness and health journeys here in the new year, I thought it would be appropriate to share some tips on how to select a gym to set yourself up for success on your health and fitness journey this year.

Selecting a gym may not seem like all that big of a deal, but for many people this can be the difference between sticking with a fitness routine and falling off after a few weeks or couple of months. If you want to stick to your fitness routine this year, make sure you’re taking your gym selection seriously and choose a gym that makes it easy to go to and workout at.

Before you start looking at various gyms and narrowing it down to potential suitors, it’s important that you plan out your goals and what you will need to achieve those goals. If you want to be a powerlifter, it’s likely that Planet Fitness or similar gyms won’t work for you. However, if you want to get in a great workout and have access to tons of equipment, Planet Fitness is an awesome choice. The important thing is to understand what it is you would like to achieve, and what it will take for you to achieve that.

Below are some key factors to consider when choosing a gym. Read through them, use the information when searching for gyms, and make an educated and informed decision that will leave you happy and on the road to success.

Location

Throughout the process of achieving my business degree, there was one saying that was common in every single class I attended: location, location, location. Location is one of the most important aspects of building a business and is even more important when deciding on a gym.

One of the most common reasons that people don’t stick to a workout program is because their gym is out of the way and inconvenient. At the end of a long day, when you’re tired and don’t have much willpower left, driving 15 minutes out of your way (or more) isn’t going to happen. Choose a gym that is either close to work, close to home, or on your way home from work. A close proximity to your work, home or the route you take between the two will greatly increase your chances of making it to the gym, regardless of what occurs throughout the day.

Cost

Cost is always going to be an important part of any purchase. Some gyms will be great and have everything you need, but they won’t be in your price range. Other gyms will be inexpensive, but may not have the equipment or environment you’re looking for. Find a gym that fits your price range and offers everything you want and need to achieve your results.

A quick note on pricing: gyms like Planet Fitness, and other low cost gyms, may seem enticing because of the affordability, but that low cost comes with its own issue. The cost is so low that you don’t have a financial incentive, or pressure, to use the facility like you would something that is more expensive. In general, you’re more likely to put a gym membership to use that is more expensive ($30-75/month) than a membership that is considered cheap. If you decide to sign up for an inexpensive gym, just be conscious of the fact you may give yourself more leeway to slack on using the membership because of the lower cost and be vigilant to fight against that.

Contract

Contracts can be an absolute pain, especially in the gym industry. Gyms are notorious for signing people into extended contracts and making it more difficult to cancel your contract than getting rid of that crazy ex of yours. Instead of getting stuck in a contract that you don’t want to, make sure that you read and understand the contract (a lawyer can help if needed), and only commit to something long-term if you truly believe that the gym is right for you.

Another option is to choose a gym with month-to-month memberships. Many gyms have gone to, or offer month-to-month pricing options, however these usually come at an additional cost. While that additional cost may initially deter you from the month-to-month, it may save you money down the road if you need to cancel your contract. In any case, make sure that the decision you make is made with a clear understanding of what you’re getting into and how to get out of it if necessary.

Hours

Every gym will have different hours that you can access and use the equipment. Some gyms will be open 24 hours, while others will have hours that vary throughout the week and weekend. The important thing is to decide when you will be primarily using the gym and then find a gym that fills that need.

Are you someone who gets up early to workout before you head into the office? Then it’s likely that you need a gym that caters to the early morning crowd, opening early and offering plenty of showers for you to use. If you’re someone who is likely going to workout later at night, take that into account and choose a gym that stays open late, or at least 24 hours. Finding a gym with hours that fit your needs is a great way to ensure that you stick to your workout program.

Equipment

This is arguably one of the most important tangible portions when it comes to deciding on a gym. If you’re someone who plans to spend a lot of time on various pieces of cardio equipment, you want to pick a gym that has plenty of cardio equipment for you to use. The same thing can be said for machines and free weights. There should be plenty of equipment to fit your needs and not get in the way of your training plan. That being said, there will certainly be days where the equipment you want to use is occupied, but that’s where adaptability comes in handy (a topic for another time). Just make sure that there is enough quality equipment to fit your needs and you should be able to make your training program work.

Additional Amenities

Depending on who you are and what your needs are, the additional amenities in a gym will either make or break the deal for you. Some people only need the bare bones type gym, just enough to get in a workout and nothing more. Other people will need additional amenities, like showers, hot tubs, pools, basketball courts, spas, kids care, etc. If you’re a parent, having a kids care option makes a ton of sense and can make it much easier to get in a workout if you have the kids around. Again, it’s about finding a gym that fits your needs and lifestyle so that working out fits seamlessly into your current life.

While hot tubs, saunas and steam rooms are nice, they may be something that you ultimately don’t use, so be honest with yourself and pick based off of need, rather than novelty or want. Are you actually going to sit in the sauna or hot tub after a workout to recover? Will you do it consistently? If not, these additional amenities don’t need to be taken into account when deciding on a gym. Remember, more amenities usually come with additional costs and are only beneficial if you use them.

Take it for a Test Run

Most gyms offer free, or very inexpensive, day or week passes. This is a great opportunity for you to try the gym out and get a hands on feel for what it’s like. If you decide to test run a few gyms, I suggest doing so during the time(s) you are most likely to be using the facility. This will give you a chance to see how busy the facility is during your training times and give you a better idea as to whether the equipment you want and need will be available when you’re there.

Know What you Want, Do Your Research & Execute!

As you can see, there’s a ton of variables that go into selecting a gym that will work for you and fit best for your needs. The first step is deciding what it is you want to achieve, and then figuring out what sort of equipment and facility it will take to achieve those goals. After you’ve figured out the details of what it is you need, then it’s time to dive into the specifics of the gyms in your area including things like cost, contracts, location, equipment and more. Taking these factors into account will give you a better opportunity for success by finding a gym that fits your needs and fits into your current lifestyle. Make the gym fit your needs and life, not the other way around!