The 5 Questions To Ask Your New Gym This Year!

It is a brand new year, and with all of the excitement one of the biggest New Years resolutions is to start an exercise and diet program and hopefully be able to stick with it.  However, such a large percentage of people who either start a new routine or join a gym looking for help don’t get the help they actually need and deserve.  Most often, you will see gyms and health clubs fill up in January and February, only to be empty again in March.  Usually, the main issue is that many gyms aren’t set up with the members’ best interests in mind.  Those interests should be YOUR goals and the results that you get from hard work, dedication and a good team around you.

What you are looking for is support, guidance and expertise.  What you usually get is little guidance, cookie cutter programs, and little expertise.  What you need is a gym that will be in your corner every step of the way, not just in January.   So, before you sign up for that new gym membership make sure you ask each prospective gym the following questions:

  1. Do you know what my goals are? 

This should be the first question that a gym asks when you walk in the door.  They should be asking what your goals are, and in detail figuring out a roadmap to get you to achieving them.  In order to develop the most personalized plan to reach your goals, every gym should be asking you specifically what you want to accomplish, and even more importantly why it is so important to you.

Lets say your goal is to “lose weight” or “feel good again.”  These are great goals, but we are just scratching the surface.  When we dig deeper, the underlying “Why” you want to achieve these goals could be to be able to walk up the stairs without having to catch your breath.  Or maybe to be able to look in the mirror and think positively about yourself.  Maybe your weight loss goals have nothing to do with weight loss at all.  What if losing a few pounds was just a byproduct of feeling confident enough to go out on a date again?  Now that would be a much bigger reason “Why” then just the weight loss alone.  Make sure you can dig deep and trust who you are with, and they can help you find your true motivation in realizing your goals.  If you don’t and barely scratch the surface, don’t plan on your motivation to last long.

Make sure once they have listened to your goals, they actually have a solution for you and what you want to accomplish.   Whether it is for fat loss or muscle building, they should have your best interests in mind and know exactly how to get you there.  If they don’t help you plan out the “roadmap” of where you are and where you want to go, consider this a red flag and move on to the next gym.  Before you visit your prospective gym, do a little bit of homework and define what your goals are and what is really important to you.

Some areas that will help you best define some fitness and health goals:

  • Fat loss goals – If the gym is more interested in the number on the scale and not your actual body fat percentage, or don’t have a way to measure this, they may not be the best fit for you if you are wanting to just fit a little better in your clothes. Think in terms of body fat, waist and hip circumferences, and not just the number on the scale.  The scale is usually lying to you, and the focus should be taken off scale weight alone.
  • Muscle building goals – If the gym doesn’t include resistance (strength) training in the workouts they provide, it will not be a well rounded option if you are looking to increase muscle or even want to lose body fat. Remember, any fat loss or muscle building program will include resistance training.
  • Overall health goals – If the gym you are visiting doesn’t ask you about your current health status and has not asked you if you have any health concerns, they are not looking at the bigger picture. With a detailed screening, they should consider your current cholesterol levels, blood pressure, recent injury history, and anything else that would guarantee that you would have a customized plan once you started at the gym.
  • Emotional health goals – If the gym you are visiting doesn’t ask and talk to you about your current stress levels and how you currently feel, they don’t have your best interests in mind with your overall health. Make sure they are asking you where your current stress levels are, as that can directly help or hinder your progress at the gym.  Besides stress, make sure they are asking you about sleep habits and what you do at work as well.  These two things can have a dramatic effect on the type of plan they recommend as well.  For example, if you have a job that has repetitive stress involved, or don’t get at least 7 hours of sleep a night these things need to be addressed before an exercise plan is made for you.
  1. What is the gym’s screening process to identify your starting point?

Any gym that you seriously consider should have some sort of assessment that will guide them to build you the best workout program based on where you currently are at physically and what your goals are.

The gold standard assessment used in the fitness industry is currently the Functional Movement Screen.  Make sure you ask what assessment they use, and if they don’t use the Functional Movement Screen, ask them how their assessment compares.  The competency of the gym and your program will rely heavily on the type of assessment they use, as this will keep you at the apex of your fitness and health goals with a much lower risk of injury when getting started.

  1. What is the gym’s philosophy of training?

Now I know this can be a very broad question, but you can learn a lot from their answers here.  They may just be a bodybuilding gym, or a machine based gym, or a cardio cinema gym.  Make sure they can give you their philosophy on their training process, as well as what will be included in your program.

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(you really aren’t killing two birds with one stone here!)

Some great things to look for as a part of a gym’s philosophy:

  • They believe in total body movement patterns and taking the body through full range of motion safely and effectively. Some great examples are including the basic movements of the squat, lunge, bend (hinge), push, pull, carry and crawl.  If they take you over to a great looking leg extension machine and tell you how well this will “burn your quads” it may not be a good fit for you.
  • They believe in setting you up with the most appropriate exercise based on your ability level, then upgrading your exercise once you progress to the next safest progression. This should match very closely with the “one size does NOT fit all” philosophy.  Not everyone should start out doing back squats, maybe a bodyweight squat or re-training the squat pattern is a great place to start.
  • They believe in training smarter, not harder or longer. More is not necessarily better.  Your workout should not take more than 45 minutes to one hour to complete.  This should include many total body “big bang for your buck” exercises that are a good fit for YOU and what you want to accomplish.

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  1. Will your program update every 4-6 weeks as you progress and get stronger? How do they track your progress? 

Ok, so this is actually two questions but I wanted to make sure we cover all of our bases here.  The body is an amazing organism and adapts constantly to the stress being placed on it.  When there is a stimulus applied (new workout routine) adaptation will likely occur.  If the stimulus isn’t varied enough, the body will reach a plateau and won’t change as we would like it to.  So what do we do when this occurs?  You can’t just keep increasing the stress (i.e. – load on the bar), there has to be some variation of exercises and programming already built in to deal with adaptation and to overcome those plateaus.

If there aren’t clear differences in the program actually changing every 4-6 weeks you will feel like your progress may be at a standstill, or worse yet, things just may feel stale at the gym.  Changing variables in the program (reps, sets, load and exercise equipment used) is a large component of making sure the training stimulus is varied and will ensure you will reach your goals faster than ever!

You also want to be sure you ask how the gym tracks your progress.  If they aren’t looking at your body composition as a guide for how successful your program is going, especially if you are a fat loss client, how will you ever know if the program is working and having the desired effect?  Also, they should be tracking your movement quality to ensure that if you came in with any movement issues they are being cleared up within the first 4-8 weeks of your program.  There should definitely be checks and balances in place to ensure that you are making progress in your program, and that they are measurable.

  1. Does the gym include nutritional support (nutritional journal, guide, etc)?

This is often one forgotten aspect of most gyms these days.  Not many gyms offer nutritional support to get you started off on the right foot.  Make sure you ask if they offer a nutritional guide so you can get a jumpstart with your nutrition.  This could be something as simple as a nutritional journal with their expert guidelines that will get you motivated to start some new healthy habits.  This may be as easy as writing in a nutritional journal and getting feedback from a qualified coach that can help you with any obstacles and roadblocks along the way.  It needs to be sustainable and work with your lifestyle, of course!  This is where making sure the feedback you are getting is individualized to where you currently are with your health and fitness journey and making sure the coaches are always “meeting you where you currently are at” in that regard.

6.  BONUS QUESTION!  Can the gym provide to you testimonials and success stories of their members actually reaching their goals?

This may be the most important question you can ask any gym you are visiting.  If they don’t have testimonials and amazing member stories lining their gym, they may not even be getting results with their members.  Remember, this is the main reason you are joining a gym and investing in yourself.  You want to see results, and know that the gym you are about to be a part of has had many success stories they are able to share with you!

(Here are just a few amazing stories from our members!)

I hope that you can use these 6 questions as you go out and interview potential gyms that you are looking to join.  Or, better yet – you can take Epic Fitness for the test drive in our Complimentary Epic Fitness Strategy Session.  We cover these 6 questions each and every time we meet with a new member, and make sure your experience is as unique as you are!

If you are ready for a  kickstart to get you moving in the right direction with your fitness, nutrition and mindset, check out our upcoming 2018 New Year New You Challenge!  This challenge is selling out fast, and you can apply below to see if you would be a great fit for this 42 day challenge in the New Year!  Also, you will have a chance at winning a grand prize of $3,000!

 New Year New You Challenge Details!

 

Epic Fitness Member Spotlight – Whitney!

We are really excited to be sharing Whitney Paulsen’s success story.  Whitney started out with us not really knowing how much time she could commit to herself and working out.  But what she ended up doing was scheduling out her workouts and her time with us and made some amazing progress with both her body and her mind.

In Whitney’s words:

“Working out 3 to 4 days a week has helped my self-esteem and body image.  The team and members at Epic have helped me feel good about myself and I am so grateful for the love and support.”

 

 

If you are ready for a kickstart to get you moving in the right direction with your fitness, nutrition and mindset, check out our upcoming 2018 New Year New You Challenge!  This challenge is selling out fast, and you can apply below to see if you would be a great fit for this 42 day challenge in the New Year!  Also, you will have a chance at winning a grand prize of $3,000!

Check out more information on the New Year New You Challenge!

 

Epic Fitness Member Spotlight – Marylynne

We are so excited to share Marylynne’s story!  Marylynne has become a daily visitor to our gym over the last 2 years, and it has been amazing being a part of her journey!  As you will read below, Marylynne used to always use the number on her scale to measure her progress just about every day, and this would lead her to have either a “good” day or a “bad” day.  We were able to shift her mindset from just the number on the scale to other things she could measure, like how she felt physically, how her clothes fit (especially her jeans!) as well as being able to control her cravings.

In Marylynne’s words:

“At first it was really hard to not use my scale, I weighed most every day.  After a few weeks, I didn’t even think about the scale which was great!  The scale tended to either start my day off good or bad depending on that number.  I found that being on the D2S program, kept me on track, even on a fun trip.  I went to New York for 10 days while in the program.  Typically, believe it or not, I usually could gain 5 lbs. in one week in New York.  What I’m saying is, I would go crazy on food, not so much with this trip.”

If you are ready for a kickstart to get you moving in the right direction with your fitness, nutrition and mindset, check out our upcoming 2018 New Year New You Challenge!  This challenge is selling out fast, and you can apply below to see if you would be a great fit for this 42 day challenge in the New Year!  Also, you will have a chance at winning a grand prize of $3,000!

Check out more information on the New Year New You Challenge!

Epic Fitness Member Spotlight – Audrey!

We are so excited to share Audrey’s success story, not only over the past couple of months, but more of her journey over the last year!  Audrey is an amazing example of what hard work and dedication to getting 1% closer to your “ideal” you really means.

Here was Audrey when she first started at the gym last February, 2017 and the transformation she made in her first 6 weeks with us!

During this time, she lost 6.5″ in her waist and 4″ in her hips, with a total of 18.8 pounds of fat loss!   These results were nothing short of amazing, but she didn’t stop there.   She kept working harder and harder at the gym, making her fitness and nutrition a priority.  Here is an awesome example of what a day looks like for Audrey in the gym:

In just the past 8 weeks, she dropped another 2 sizes and now fits into her size 5 jeans, down from a size 18 just under 1 year ago!  Here are some of the highlights:

“I really enjoyed the accountability meetings and learned a lot of great information, and it was a great morale boost as well with all the other members there. I also feel like I have been able to push myself more both inside and out of the gym. This is due to the fact that I started to really change my diet and meal plans and increased my protein intake, which is way more satisfying!  I am so excited that I was able to fit into my size 5 jeans, from a size 18 a year ago! I never thought in my life that this would have been possible.

Thank you so much, Audrey for showing us all that any goal can be accomplished if we put our mind to it and work on getting 1% better every day.

Are you ready to get 1% better every day?  Can you imagine what that would look like for you over the next year?   If you are ready for a  kickstart to get you moving in the right direction with your fitness, nutrition and mindset, check out our upcoming 2018 New Year New You Challenge!  This challenge is selling out fast, and you can apply below to see if you would be a great fit for this 42 day challenge in the New Year!  Also, you will have a chance at winning a grand prize of $3,000!

Apply Now for the New Year New You Challenge!

Epic Fitness Member Spotlight – Dan!

We are so excited to share Dan Bailey’s story!  Dan is one of the most positive people in the gym, and we absolutely love seeing his progress in the gym.  Since starting with us, Dan has lost almost 40 pounds and has got rid of so many of his aches and pains.  During our most recent challenge, Dan not only dropped 2 sizes but also got back into a rhythm of working out!

In Dan’s words:

“The one thing I can say was a real positive for me was my workouts.  I got way back into being at the gym consistently.  The accountability meetings were great, and kept me on track with my nutrition.”

If you are ready for a kickstart to get you moving in the right direction with your fitness, nutrition and mindset, check out our upcoming 2018 New Year New You Challenge!  This challenge is selling out fast, and you can apply below to see if you would be a great fit for this 42 day challenge in the New Year!  Also, you will have a chance at winning a grand prize of $3,000!

Apply Now for the New Year New You Challenge!

4 Core Nutritional Principles for Fat Loss

When looking at the science of nutrition for fat loss and what it takes to actually see results time and again, we have nailed it down to these 4 nutritional principles making the biggest impact for our clients and their goals of losing fat and feeling great! All of these principles are pretty simple, but not easy to put into action without setting up some rules for yourself (which I go over in detail below).  But before I share these important principles, first a little research on the topic of how large our plate size has grown.

In 2012, a report by Koert Van Ittersum and Brian Wansink in the Journal of Consumer Research concluded that the average plate size for Americans had grown 23% between the years of 1900 and 2012, from 9.6 inches to 11.8 inches!  When doing the math, this increase in plate size encourages an individual to consume just 50 more calories per day. Therefore, that person would put on an extra five pounds of weight each year. Multiply that over just 10 years, and that is 50 pounds of weight gain!

But using smaller plates is just one of the 4 core principles. A Twinkie on a small plate is still just a Twinkie, and this is not the only answer!  Here are all 4 principles to consider when starting a new nutrition plan:

1.  Use Smaller Plates

Using smaller plates will start a chain reaction. When you use a smaller plate, you end up with smaller portions, which in turn means you take in fewer calories (maybe even up to 50 calories less per meal!) which will start to lead to fat loss.  So we just recommend to put your large “dinner” plates in storage, and use your smaller salad plates when eating your meals, especially dinner.

2.  Serve Sequentially

When you eat all the nutrient dense foods on your plate FIRST that are rich in vitamins and minerals- like those yummy vegetables and lean proteins it will start to satisfy your hunger and you will become fuller faster.  When you move on to your next part of your plate – maybe those simple carbohydrates like the mac and cheese or pasta – you will automatically eat less.  By just changing the sequencing your meals and eating your vegetables and lean proteins first, you will bring more nutritional balance to your diet automatically, and eat less of the not-so-healthy-stuff!

 How about some yummy vegetables to start off my first course!

3.  Remove The Temptations!

Remove all those temptations from your home.  We are all driven by things being super convenient.  If you’re like most people, when there is a bag of chips or candy on the kitchen counter, it will call your name out and you will eat it!  If you don’t have any junk food in your house, chances are you probably won’t make a special trip out to the grocery store just to buy it.  You will just eat all the healthy stuff you stocked up on instead.

If these were on my kitchen counter, they would be gone in 60 seconds!

When it comes to the workplace, where we spend most of our time this can get a little tricky.  Co-workers always want to share sweet treats, and you can’t say no because that would be rude, right?  This is where we recommend scheduling out your “splurges”.  When you schedule this out ahead of time, you won’t feel as guilty and you won’t slip up nearly as often either.  So, when you know you have a party to go to, or maybe dinner out with dessert, place this on your calendar and know you will be ok to go a little “off” your regular nutritional plan.

4.  Enforce a Rhythm

This is probably one of the most important principles!  If you wait until you are hungry to eat, you have waited too long and you WILL binge eat and stuff yourself! Then what will undeniably happen is you will eat too much and you will go from starving to stuffed over and over again! This is obviously a bad cycle, and something we can do very easily by just not planning ahead a little bit.  Think of your fuel in your body like your gas tank.   What would happen if we constantly ran on an “empty” tank?  Eventually, our engine would give out!  We want to keep your “tank” at least 1/4 to 1/2 full so we never feel starved.

We no longer want these peaks and valleys in food consumption.  Instead, we recommend you eat regularly throughout the day (most research points to anywhere between 3- 5 meals a day) so that you never get to the point of feeling like you are going to die of starvation.  Without all of those peaks and valleys, you will actually eat less throughout the day, and feel a whole lot better!

We hope this 4 principles can help you towards your goals of fueling for better health.  If you are looking for more accountability with your nutrition and fitness, our New Year New You Program is currently open for new members!  If you are ready to make more changes in 42 days than you ever have in the past, this program is definitely for you.  Apply below for more information!

Apply Now for the New Year New You Challenge!

 

Epic Fitness Member Spotlight – Debbie!

We are super excited to be able to share Debbie’s story.  Debbie has been a prime example of what staying dedicated and on a fitness schedule truly means when the primary goal is fat loss.  Debbie had so many reasons of “Why” she was ready to make a change, and her why was so powerful that it lead her to some amazing action and results in just 8 short weeks!

Debbie talks more about her “Why” here:

I was starting to feel like being overweight was getting in the way of living life the way I wanted to.  I couldn’t keep up with my girlfriends when mountain biking.  My rock climbing harness didn’t fit.  I had started taking the elevator instead of climbing the stairs at work, and it felt like I was starting to waddle when I walked!  I felt awful about myself!  Looking back, it has been a great 8 weeks.  The accountability meetings and food journal helped me get good eating habits back, and getting up to go to the gym started feeling normal.”

If you are ready for a kickstart to get you moving in the right direction with your fitness, nutrition and mindset, check out our upcoming 2018 New Year New You Challenge!  This challenge is selling out fast, and you can apply below to see if you would be a great fit for this 42 day challenge in the New Year!  Also, you will have a chance at winning a grand prize of $3,000!

Apply Now for the New Year New You Challenge!

 

 

 

 

Epic Fitness Member Spotlight – Kandi!

We are so excited to be sharing Kandi’s story and what she was able to achieve recently!  Recently, Kandi showed so much will and determination and has gotten to a place she hasn’t been in years.

Here are some of the highlights from her recent participation in our  “Drop 2 Sizes” program:

“I have started to notice how strong I am getting and tone I am getting in places.  To be honest when I tried on my pants after 8 weeks I was anxious.  But when they were on I felt sooo good.  I have not been this size in 10 years!  Thank you Epic you are changing my life every day!”

 

If you are ready for a kickstart to get you moving in the right direction with your fitness, nutrition and mindset, check out our upcoming 2018 New Year New You Challenge!  This challenge is selling out fast, and you can apply below to see if you would be a great fit for this 42 day challenge in the New Year!  Also, you will have a chance at winning a grand prize of $3,000!

Apply Now for the New Year New You Challenge!

 

 

 

 

 

Epic Fitness Member Spotlight – Charlene!

Charlene has had some pretty amazing things happen to her over the past year, but her amazing results during our most recent Drop 2 Sizes Challenge has to be the highlight of the year!

Here were some of the highlights from Charlene:

“Tracking what I eat daily has been a huge thing for me in my transformation as well as using a mission statement to help me keep my focus and remember why I am making these changes.  I’m excited to be the smallest I’ve been in almost 30 years but most important I am down from a size 26/28 to a 14/16 in 18 months.  I am enjoying improved health, smaller sizes and more energy and ability to do things I want to do.”

If you are looking for a kickstart to get you moving in the right direction with your fitness, nutrition and mindset, check out our upcoming 2018 New Year New You Challenge!  This challenge is selling out fast, and you can apply below to see if you would be a great fit for this 42 day challenge in the New Year!  Also, you will have a chance at winning a grand prize of $3,000!

Apply Now for the New Year New You Challenge!