Have any of you ever booked a hotel based on it having a fitness facility (among other amenities) and because you booked a luxury or upscale or semi upscale hotel, you assumed all their amenities would also be that way, but when you arrive and after checking out the place, you are distraught by the size and lack of equipment the hotel gym provided. I know I have many of times, and it bugs me to think that my workout can be compromised because of the lack of equipment. In the recent years that I have booked hotels, I don’t normally book the most expensive hotel and I don’t book the lowest priced hotels, but stay somewhere in the middle if possible and base my search on location, amenities and reviews that I read online (not to mention the pictures) and obviously the price of the room each night. I tend to always like my hotels to come stocked with a gym, because well, I like being able to still workout whenever I am out of town unless provided I am spending more time with someone and less time on my own but it seems like the more hotels that I have gone to, the smaller the gym and more inadequate it is. Almost makes me laugh when I see a gym with one treadmill, one elliptical machine and one dumbbell with a yoga mat (yes this has happened to me before). Most people might find this to not be of a bother because the pool, the hot tub, the space of the room, location, and space inside in the room seem to the most important aspects when others look for hotels, but for me, I want a good quality gym and if not in the hotel, I am always hoping there is one nearby that I have a membership for or I am doomed to use what I have.
I am going to share with you ways to cope with a gym that is lacking when you are staying in a hotel.
- Check out the location of the hotel, is there a gym near you?
- is the hotel located on a safe road where running is a option (outside)
- do you have any family or friends in the area that have a gym membership or can provide you with information on nearby parks, etc
- does the hotel have a gym?
- bring your own equipment (small things) no need to pack the whole gym with you, but bring small dumbbells, kettlebells, TRX, etc with you if you wish to use them
- ask the hotel rep what their gym is like
- make do with what the hotel gym has, if it has cardio machines, use them. If it has one dumbbell and a mat, be creative.
- Look at reviews to get an idea if anyone mentions the gym
- do some online researching to see if any of the hotels in the surrounding area are said to have good quality gym facilities
- how long is your stay, is it going to be a HUGE deal if the gym sucks?
- bring dvds if the room has a dvd player and do workouts via the TV
- is there a swimming pool, if so, use that to get a good workout in. Swimming is a total body exercise
- Go for a walk to nearby shops and eateries, to get out and move
- rent a bike for a day if possible and ride around the area
- you can do crunches, push ups, planks, mountain climbers, supermans, side bends, etc all in your room. NOT ALL EXERCISES REQUIRE A GYM!!
Hopefully this list of ideas will help those of you who have had this same issue. Sometimes you have to prepare for things to not always be perfect, so when you book a hotel, try to think outside of the box, especially when you are expecting a lavish stay and want the works. The gym facility doesn’t have to be top of the line in order to be of use to you. Not all exercises require a gym, sometimes you have to be creative and to be honest with you, as long as it makes sense, creativity can be a great source of exercise. Thank you for reading.
Feel free to share, comment and like this blog post. Also, if anyone has anything they would like to add to this list, please feel free to do so!
Your fitness blogger,
Also take a look at this youtube video performing the exercise: https://www.youtube.com/watch?v=xCQ-FY_bj9E
Happy Monday bloggers!
Today’s blog will be talking about another exercise that I enjoy doing while at the gym, hopefully many of you have tried it and enjoy it as much as I, but if you don’t, that is okay too! The exercise I am talking about is the seated leg press. The reason I like this exercise is because it works different parts of the lower body with the adjustment of the feet, it is easy to use and normally most gyms have it (there are different types of these machines, they don’t all look alike). Nonetheless, I usually make this one of my many “go to” machines when I am working my lower body. Depending on what you are trying to target, you can make it so you are targeting the glutes, hamstrings or quads. I think it is good to work them all if possible, obviously being sure to not over-train. Many people in the gym are always trying to do high weights on this machine, which is quite easy to do, but people need to be sure they aren’t putting strains on their knees intentionally in order to lift more weight. Most importantly if you are new at using this machine, be sure to ask questions and make sure you understand the placement of the body so that you don’t get any injuries. Personally I would highly recommend to anyone who does this exercise, to do a warm-up exercise (leg extentions, dynamic stretching, etc) which will help to prevent injury. I would be most interested in learning who all likes this particular exercise and who all isn’t a fan of it, so share! 🙂 Btw, this exercise can also be good for the calves, depending on the placement of your feet as well.
How to do a leg press?
- Using the leg press machine, sit down on the machine (make sure to adjust the seat to your liking, normally the number 3 is about average), Place your feet on the platform directly in front of you (depending on what you are trying to target, either you will place your feet higher or lower or in the middle of the platform in a shoulder width apart stance) Sometimes people will have a wide base of support or narrow as well depending on what they are trying to target as well.
- Depending on the type of leg press machine you are using, you will lower the safety bars holding the weighted platform in place, and press the platform all the way up until your legs are extended in front of you (do not full extend them to prevent locking your knees and causing injury, have your knees slightly bent)
- As you inhale, slowly lower the platform until your upper and lower legs make a 90 degree angle.
- Pushing with the heels of your feet, and using the quads, go to back to your starting position as you exhale.
- Repeat the recommended amount of repetitions.
The good things about the leg press:
- Strengthens the leg muscles
- strengthens the knee and hip joints
- Can be used for strength or hypertrophy
- Minimizes your need to balance the weight
- Most machines have something that helps from keeping the weight from squashing you if you are lifting heavy and fail to complete the rep
- The machine provides lower back support
- Makes it easy to strain the knees if done incorrectly
- Back injury can occur if one lowers the knee to close to the abdomen (causes the back to round)
- expensive to purchase for your home gym
- May not translate well to real world activities, or sports (lack of functionality)
- Lacks the need for balance- means it is easy to have one leg doing the majority of the work, causing one leg to be bigger than the other
- False sense to safety if not done correctly, it can cause injury
I would recommend if you do a leg press exercise, then you should also implement more functional workouts as well (i.e lunges, squats step ups). I always do myself so that I can get the best benefits from the exercises, especially if you are noticing some imbalances in your leg strength. It is very important to do this exercise with good technique and form to prevent injuries. I have seen so many people add heavy weights and not do this exercise correctly, which in the long run is not good. I know people love showing off and being able to lift heavy weights, but it isn’t worth your safety, you can do lower weight and higher reps, or just start with 15 lb and work your way up. If anyone has any questions or concerns about the leg press machine, feel free to ask me! Again would love to hear from all of you, your opinion on this machine/exercise. Thank you for reading!
“Your biggest eyes have been used to assume the worst in others” -Shay-lon Moss
So for the past couple of days or so, i have been trying really hard to post different topics on each blog site because I thought that was the “way to go” but then I realized, its probably not the best option because not everyone uses other blogging sites. For those of you who do not already know this, I have a tumblr, wordpress and google blogger account and so I realized not everyone has each of these like I do so not everyone can see what I post if I post something different on all of them, I want to make it easier for all of you & make my new goal copying all my post from each site onto one another so that EVERYONE sees EVERYTHING. If you do have all three of these or 2/3 of these and follow me.. I will still try to make one of them more or less different if I can but I am focusing on making them all the same so no one misses out. Below I will post what I posted yesterday on my google blogger & both of them are on tumblr as we speak.
“When one steps inside the gym, he looks to see who is watching”
Today I want to talk about “gym judgement”. For those of you who may not have heard of this phrase it’s because I just made it up. Gym judgement is when you assume why someone attends the gym, why someone has the body they have, making light of someones bad form but not helping them correct it, making light of your body when know its better than someone else’s, laughing at someone who doesn’t lift as much as you do, making sure eyes are on you when you workout because you want to show off and prejudging everyone in the gym. Guess why I am speaking on this particular topic? because it happens & I have witnessed it the past 3-4 days now at my gym. Now before someone decides to say “everybody passes gym judgement” , you are correct but not everyone does it the same way. Gym judgement can also be a good thing when it’s used positively. Which I will explain.
Negative gym judgement examples:
- she has cellulite
- she shouldn’t wear leggings while working out because her legs are flabby
- who walks the treadmill? seriously.
- grandma needs to stay home because she obviously can’t move worth a shit
- this guy is only lifting ______ pounds.. what a joke
- he/she has bad form, they shouldn’t use the machine if they can’t use it properly
- he/she comes here everyday, but still manages to be fat
- that chick is super skinny, she should probably gain some muscle.
- omg, who wears that to a gym..
- wearing clothes that show more skin than necessary
- drawing attention to yourself because you know you “look good”
- lifting more weight than necessary but not able to use correct form/technique
Now some of these are verbal and others are non verbal ques of gym judgement. It’s making a conscious decision to make light of other people’s flaws while they workout & to puff your head up while you workout to make others around you feel intimidated or uncomfortable. Its become apparent to me, that three men at my gym have made it pretty clear they enjoy gym judging people. Actually they say much worse about the people, then I stated above but I choose to not type those words out. Normally their victims are elderly, young girls, young guys, anyone who seems “weak”, “ugly”, or overweight or vulnerable. These three men don’t make light out loud of course but they say things where I can usually hear it if I am near them or enough to make the person walk away & ignore them. Mind you these men are middle aged men, probably late 30s early 40s.. and its really ridiculous they come to the gym to workout and ridicule others.
Positive gym judgement example:
- Helping someone fix their form/technique and explaining to them why
- complimenting someone on how well they are doing
- Taking the time to realize everyone goes to the gym for the same reasons: to workout
- Wearing appropriate clothing that doesn’t have to show your assets to make a point
- staying humble but confident enough to do your workout and feel good
- lifting weight that you know you can lift without destroying your form/technique
- learning from someone else how to do a certain exercise
- talking to fellow gym members to understand their reasoning for wanting to workout
- have a positive attitude
- don’t compete to show off
- keep your jokes about people’s appearance to yourself and do not make light of it.
- ask yourself if that was your grandma would you want someone to talk to her like that? if that was your mom or sister or brother, would you want people to laugh at them?
Again these might not all be something you are interested in, but these are positive ways to attend a gym and get the most out of them. Some of the negatives are also another form of body shaming, and its sad because people want to come to the gym to improve, gain confidence, feel good, socialize, to “get away”, lose weight, gain muscle. The gym can be someones safe haven but when people tear people down instead of uplifting them, it makes it harder for people to want to go. I know females can be quite harsh toward other females; when it comes to body and appearance but it needs to stop because at some point you might hit an ultimate low point in your life and trust me you will not want someone to continually tear you down.
Maybe some of you may know someone who is negative when they attend the gym or people who make light of others flaws instead of helping them, maybe you are one of these types of people yourself. We all judge people, I do know this, even I do on a daily basis. but when I pass judgement at the gym, most likely I also try to help that person or put myself in their shoes because I have no idea how that person may feel or handle it, not to mention I never want someone to ever feel uncomfortable around me or intimidated. As for the three men at the gym who seem to enjoy passing negative judgement toward others at the gym, I plan on saying something to them if I hear of it again.
All-in-all just be aware of your mindset when you attend a gym and see people of all body types and training levels, keep in mind some people may struggle and that’s when you help and show them the way or maybe find someone who can or just ignore it and focus on yourself if you don’t care. Either way, just make sure you keep your mind open and comments to yourself if you have to be negative.
Thank you for reading, comment, like, follow and share.