1 Respect Shared Equipment

The number one rule is to never hog equipment or leave it sweaty or lying around. 

Give Everyone a Chance

First, don’t carry weights around the gym with you unless you’re actively using them. Likewise, don’t leave your supplies by a machine to claim it unless you’re in the middle of a set.

Disinfect What You Use

When you finish using a machine or weights, wipe them down with the provided cleaning supplies. Your sweat might not bother you, but the next person shouldn’t have to deal with it. On top of being gross, it’s unsanitary.

Tidy Up

Always rerack your weights when you’re done. Leaving plates scattered around forces others to clean up after you (it’s also a tripping hazard!). You should also return dumbbells to their designated spots in the correct order. This simple act shows respect for other gym members and the staff who work hard to maintain the facility.

2 Practice Good Personal Hygiene

No one wants to exercise in a facility with pungent sweat drenching the air. Just be mindful of how you show up; maybe you wipe your armpits or reapply deodorant. Some people like to use natural remedies like honey to eliminate body odor before workouts. In addition, wear clean clothing, make sure your hands are washed, and avoid being gross (i.e., spitting).

3 Mind Your Volume

Gyms aren’t libraries, but that doesn’t mean you can yell to your buddy across the facility and blast personal tunes without headphones. Unnecessarily loud noises can distract others trying to concentrate on their routines.

Again, you don’t have to be as quiet as a mouse; just be respectful of the shared space and the atmosphere other gym-goers might appreciate.

4 Follow Proper Spotting Protocol

If someone asks for a spot, help if you’re comfortable and capable. However, don’t offer unsolicited advice or corrections unless someone specifically asks for guidance. Unsurprisingly, most people prefer to work out without commentary from strangers.

Also, when you’re spotting, perhaps communicate clearly about what type of assistance they want. Some people need help with the initial lift-off, while others want intervention only if they’re failing a rep.

5 Respect Different Fitness Levels

Gyms welcome people at all stages of their fitness journey. Regardless of where you are in your fitness, you must contribute to this welcoming atmosphere. Avoid staring, commenting, or making assumptions about others’ abilities or goals. Everyone deserves to feel comfortable while exercising, regardless of their current strength, size, or experience level.

Following these important gym etiquette rules is how you can contribute to a motivating fitness facility where everyone can focus on their health goals.

Good gym manners aren’t complicated—they simply require awareness of how your actions affect others. By being respectful, clean, and considerate, you support a welcoming environment that benefits the entire gym community.

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“We can choose to perform exercises that will help us learn to regulate our thoughts, manage our emotions, and behave productively despite our circumstances, the 3 basic factors of mental strength. No matter what your goals are, building mental strength is the key to reaching your greatest potential.”

Amy Morin is a licensed clinical social worker and psychotherapist. As a frequent keynote speaker, Amy loves to share the latest research on resilience and the best strategies for overcoming adversity and building mental muscle.

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“We are hard-wired to shrink away from the things that scare us, to fight, flee or freeze in the face of danger. That’s a good thing, but anxiety is about perceived danger, which is different from actual danger. When we act based solely on nervous feelings, our worlds can become very small. Our desperate attempt to avoid discomfort and uncertainty fuels anxiety, and avoidance locks it in place. Yet we can take back control. We can learn to face our fears rather than running from them.”

Watch this video on YouTube.

Dr. Dawn Huebner believes we can all be taught to overcome fear and anxiety. In this engaging talk she explains how anyone, at any age, can conquer debilitating fear. A clinical psychologist in private practice, she treats children with a variety of emotional, behavioral and developmental concerns.

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There are two times in your day that you have complete control over; when you wake up and when you go to bed. The rest of your day will be filled with experiences, of which many will be completely out of your control.

What you do have, however, is the power to control your reaction to these experiences. If someone cuts me off in traffic, I can choose to swear and get my blood pressure up or I can choose to let it go and say thank you for the lesson in patience! Your paradigm or outlook on life has been linked to your well-being and health.

Your thoughts determine your behaviour. Your body will not go where your mind doesn’t lead… Change your thoughts and you can change your mood which has a major impact on behaviour.

So just how do we jump start a mood change?

• Firstly, you need to become aware of your mental and emotional state.
• You then need to engage with your personal list of “mood shifters” or techniques to jump-start a positive change in emotion:

Grab a pen and paper and create your own list. Use mine below for some inspiration:

1. GET ACTIVE – MOTION LEADS TO EMOTION

Exercise improves your overall health and your sense of well-being. It helps to boost confidence and also has some direct stress-busting benefits.

It pumps up your endorphins. Physical activity helps bump up the production of your brain’s feel-good neurotransmitters, called endorphins. Although this function is often referred to as a runner’s high, a rousing game of tennis or a nature hike also can contribute to this same feeling.

It’s meditation in motion. After a fast-paced game of racquetball or several laps in the pool, you’ll often find that you’ve forgotten the day’s irritations and concentrated only on your body’s movements.

As you begin to regularly shed your daily tensions through movement and physical activity, you may find that this focus on a single task, and the resulting energy and optimism, can help you remain calm and clear in everything you do.

It improves your mood. Regular exercise can increase self-confidence, it can relax you, and it can lower the symptoms associated with mild depression and anxiety. Exercise can also improve your sleep, which is often disrupted by stress, depression and anxiety.

All of these exercise benefits can ease your stress levels and give you a sense of command over your body and your life.

2. LISTEN TO YOUR FAVOURITE MUSIC

Put on your headphones and listen to your favorite track. Close your eyes and just listen to the music. Music can transport us and has the ability to shift our moods instantly.

3. BREATHE

Often a bad mood is the result of anxiety and a fast-paced lifestyle in the rat race.

Slow down.

Acknowledge your bad mood and stop and take 10 long, slow, deep breaths. Breathing deeply is an effective way to relax and promote oxygen flow. The simple act of breathing can help you reconnect with yourself and shift your mood.

4. JUMP

I often ask my clients to take their shoes and socks off, go and find a piece of grass and jump up and down… with purpose… at least 2 x 10 times. This simply discharges energy but leaves you feeling really earthed!

5. WATCH COMEDY

Laughter is very powerful and the act of laughing releases endorphins. Endorphins are the body’s “feel good hormones”. They also act as the body’s natural pain killers.

For sufferers of chronic pain, laughing and smiling can be very effective in pain management, as can laughing off the pain when you bump an elbow or fall over.

6. SNIFF CERTAIN SCENTS

Inhaling the scent of orange (or essential orange oil) or lavender can reduce anxiety and improve mood. I personally LOVE vanilla. Find a scent that makes you smile and buy a bottle or two. Keep one in your hand bag and one next to your bed.

7. GO FOR GREEN

Want to feel more upbeat? Bring in the colours of sunshine and spring fields. In a study from the Vrije University in Amsterdam, adults reported feeling happier around these two colors.

Go for a green smoothie, wear that green dress, buy some sunflowers for your desk, grab the green and yellow highlighter and prepare to feel better in no time!

8. LIGHT A CANDLE

Flickering flames (as long as they’re contained!) can burn away stress and help us feel better all around.

9. PET YOUR PET

Cuddling, playing, or just chillin’ with the fur-kids can help us feel happier and less stressed.

10. EAT YOURSELF HAPPY

We are what we eat, so step away from the unhappy meal. Instead, try out these meals to boost your mood. Up the happiness quotient by setting a nice place for yourself, lighting a candle, and giving thanks for the meal.

About the Author:

• Liz Moore aka Soldier Girl

After spending 15 years in the corporate world, Soldier Girl has ditched the heels for a whole new way of life dedicated to empowering and inspiring others to transform into the best version of themselves they can possibly be through dedicated life, business and wellness coaching.

Follow her:

• Instagram: soldiergirl_za
• Twitter: soldiergirl_za
• FaceBook Page: Soldier Inc Fitness

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