What's your motivation?

Everyone has a different attitude about how they approach the gym. While some ladies love to log a 45-minute run on the treadmill while watching the latest Real Housewives, others are more class-prone, crushing HIIT routines on the regular. Regardless, there's one place a lot of women breeze by: the weight rack. While we can't hate on you for wanting to avoid grunting men and an occasional whiff of poor body odor, fact is that you could be missing out on some serious total-body benefits by ditching the dumbbells. Strength training, or practicing loaded movement with the intent of increasing quality, health, and muscle development, is essential.

7 Things You Can Expect When You Start Working Out for the First Time 1. You'll probably feel sore. When you work your muscles, you actually create little tears in your muscle fibers, and it's the rebuilding process that makes them stronger. However, this recovery can leave you feeling achy and sore. "This often occurs not one, but two days after a strength training session," explains exercise physiologist Tom Holland, M.S. C.S.C.S, Bowflex Fitness Advisor and author of Beat the Gym. The achiness that comes on two or three days after a hard workout is known as delayed onset muscle soreness, or DOMS. While soreness can happen to anyone who does a workout their muscles aren't used to (even seasoned gym-goers), it can feel particularly jarring when your body is totally new to exercise. When you’re new, “your nervous system hasn’t become efficient in recruiting various muscles,” explains exercise physiologist Joel Seedman, Ph.D., owner of Advanced Human Performance in Atlanta, Georgia. “Your body doesn't quite know how to fire everything properly, and you [don’t have as much] motor control.” Your body inherently learns how to move more efficiently as you keep training, he says, but in the beginning, over-stressing and under-stressing certain muscles can lead to more soreness. Fortunately, your nervous system adapts very quickly, so this type of soreness should subside within a couple of weeks. 2. You might notice your energy levels increase over time. When you first start working out, it might seem like your new sweat sessions are zapping your energy, says Gottlieb. That's normal since your body isn't used to spending so much energy every day. After a while, though, working out has been shown to have the opposite effect. "Your body may take some time to adjust to the new activity level, but once it does you should start to actually feel more energized after your workouts," says Gottlieb. 3. The best sleep of your life can become a regular thing. For most people, consistently scoring a better night's sleep is a very welcome side effect of working out. A large study of 3,081 adults from the National Sleep Foundation found that participants ages 18 to 85 who did moderate- to vigorous-intensity exercise for at least 150 minutes a week had a 65 percent less chance of feeling overly sleepy during the day (which is a measurement of sleep quality), based on self-reported objective information from participants. 4. You might feel hungrier than usual. If you're suddenly ravenous after starting a new workout routine, it's not all in your head—since you're burning more calories than your body's used to, it might be looking to refuel. "Increased hunger seems to be highly individualized: Some people experience it while others do not," says Holland. If you do find yourself hungrier than usual, no need to ignore it—just make sure you're mostly filling up on healthy options. A post-workout snack with a balance of protein and healthy carbs can also help keep hunger levels in check throughout the day (here's a guide on what to eat after a cardio workout). 5. Stress might be easier to handle, and your overall mood might improve, too. The mood-boosting benefits of working out can feel just as rewarding as the physical benefits. There's nothing like that immediate post-workout high (thank you, endorphins), and exercise has also been shown to help manage daily stress for many people, according to the American Psychological Association. You'll probably realize after a few good workouts that sweating out your frustrations and stressors can feel pretty therapeutic. Working out can be a way to process your thoughts (or distract yourself from them, if that’s what you need). Plus, exercising outdoors is a great way to get some mood-boosting fresh air, too. At the end of the day, it’s “you” time, which is a major element of self-care. Regular exercise can also have a profound impact on mental health disorders, including depression and anxiety, according to the Anxiety and Depression Association of America. While you should absolutely seek out professional help if you're struggling, studies have shown that regular exercise can also be a important component of managing depression and some other mental health conditions. 6. Your skin might break out. Unfortunately, sweating more can leave you more prone to acne and breakouts. 7. There will be setbacks and times you want to quit. Honestly, it's not always easy to stick with a new workout program, and you'll probably want to throw in the sweaty towel once or twice. Working out can be an incredible way to boost your confidence. "Exercise will challenge your mental strength and willpower, but after you prove to yourself that you can push past those limiting beliefs in the gym, you will realize that you have the strength to tackle any challenge life throws at you," says Gottlieb. Lefkowith agrees, "I often have clients feel more confident in themselves because they feel in charge of their health, and they've seen themselves overcome challenges in the gym they never thought possible." So celebrate the victories, big and small, and use them as momentum to power you toward your goals—in the gym and out.

THE BENEFITS OF HAVING A WORKOUT BUDDY We know not every trip to the gym is going to produce a killer workout. Some days you just don’t have the best energy. We get it. But every trip to a Snap Fitness gym can be fun. The key is to have some friendly faces waiting for you. Not only will it be make your experience a blast, it will help you stay in shape. A recent study by the Society of Behavioral Medicine shows that training with a partner has the potential to double your exercise performance. The reasons are simple: gym friends hold you accountable, provide friendly competition, and boost your spirits. So get out there and be social! We’ll show you how to make those connections. Initiate a Conversation. It can be as easy as something like, “Have you taken this class before?” Or ask someone about the magazine they’re carrying while in line for the water fountain. Something light and breezy. I Feel Your Pain. Whether it’s commiserating with eye contact during a tough squat set or a smile during a difficult yoga hold, connecting during exercise is a great way to build rapport. Debrief. After a good workout, try something like “Man, I needed that,” plus a few words that open up the conversation to your non-gym life. Maybe “I just got back from a vacation so I’m feeling out of shape,” or “I haven’t taken a yoga class since I was in college,” anything that opens the door for the other person to respond. Ask Them To Hang Out. Follow up. Don’t be aggressive or annoying—some people aren’t looking to make friends at the gym. But a lot of people are in the same boat as you, and just need a little bit of nudging to inch themselves out of their comfort zone. Be Consistent. Working out at the same time each day is a great way to become familiar with other people on the same schedule. Smile. Smiling is an introvert’s best friend. Sometimes that’s all it takes to spark up a connection. Talk to the Staff. At Snap Fitness we have referral programs and promotions that can help ease the process along. Check in with us next time you’re in. We’ll get you connected with some cool people.

SUCCESS SPOTLIGHT: AMANDA, MEMBER OF SNAP FITNESS GRANTS My name is Amanda, I am 26 year old and I am a mother to two beautiful little girls! My fitness journey started because I was unhappy with my body image and was weighing around 160-165 pounds. When I first started going to the gym I started with cardio, thinking that was the thing I had to do but it wasn’t. I wasn’t getting any results so I starting lifting weights, but didn’t really have an idea as to what I was doing. I took it one day at a time. I observed people around me, I also did some research on how to strength train. A few weeks went by and I started to notice the internal changes which kept me going back. I now weigh 114-120 pounds and don’t bother stepping on a scale anymore! I also don’t count calories. I eat when I’m hungry. I eat to get stronger. And as a result I am healthier and happier than I have ever been in my life. I focus on one more rep and one more breath. I am now full of confidence and I feel comfortable in my own skin, something that I never had in the past. Weight-loss tip: Stop trying to diet and instead focus on becoming healthier.

If you’re not already familiar with plant-based diets, you might be thinking: how does it work? Do I eat plants? Rest assured, you won’t be asked to digest a fern for dinner. It’s that you’re choosing to eat foods derived from plants, including vegetables, whole grains, legumes and fruits. It’s a smart choice with innumerable health benefits, including digestive health and weight loss. And don’t worry, you can still indulge on occasion. There are such things as non-dairy ice cream and frozen veggie pizza. But still, even on a plant-based diet, you’ll want to eat carefully. We’ll show you how. Tip number one: get used to reading ingredient labels. You’ll want plenty of information to make informed choices. Look out for pre-prepared foods that are loaded with sugar, fat, sodium, and other things that will impact your healthy diet. Also, don’t set out to simply replicate your favorite foods with non-plant versions. That doesn’t necessarily translate to healthier dining. What you want to do is figure out what you like about your favorite foods — such as texture or flavor — and make substitutes that meet your criteria. For example, you might experiment with: Lentils: Great for dishes that you’d normally put ground meat in, like meatloaf, sloppy joes, and bolognese. Tempeh: Takes on whatever seasonings you add to it. Try it as a breakfast “sausage” patty for a hearty start to your day. Beans and nuts: Perfect for blending into thick, creamy sauces. Tofu: Crumbled or blended with oil and seasonings, this can make a good filling for both sweet and savory dishes. As with any new diet, it can help to have a support system. Find friends who are willing to try new plant-based dishes with you, or who are open to going to restaurants that have plant-based options. And don’t be afraid to start slowly. A good first step is to add around 1,000 calories of legumes, whole grains, and starchy vegetables to your everyday routine. These starchy foods will keep you full and satisfied so you’ll naturally eat less animal products and processed foods. You might also check out Facebook and Meetup to see if there are any local plant-based groups in your area. Groups like these will help you expand your support network. Finally, don’t think of it as a deprivation diet. That will take all the fun out of it. The food really can be quite delicious! You won’t feel deprived of anything, except stomach bloating and lack of energy. Once you get the hang of it, you’ll be a plant person for life.

DREAD GOING TO THE GYM? TRY THESE 5 TIPS TO KEEP IT FUN! We all know that some workouts feel better than others. But when rough ones stack up it can affect your motivation. Next thing you know you’re hardly going at all. It’s important to break that pattern and get back into a healthy routine. Here are five ways to keep you smiling as you head to the gym. 1. Take a Class. We’re all social creatures and there is often valuable energy to be gathered by exercising with other people. And it’s a fun way to make friends! On the days you may not be feeling your peppiest, it can be motivating to look forward to seeing friendly faces. 2. Don’t Worry About Being Perfect. It can be easy to beat yourself up about not hitting your exact time or getting your reps done to your complete satisfaction. Or you see someone next to you burning it up and you suddenly don’t feel great about your performance. Don’t let those things get you down. Remember to enjoy the process and revel in how it feels to work your body. Let that be its own reward. 3. Do What You Enjoy. This may sound like advice from Captain Obvious but it’s so true. If you always enjoy hitting the Stairmaster, but are hit and miss on the Elliptical, then focus on the stairs. Yoga may be your thing, so bring your mat and water bottle. Weights are rewarding. Put on those gloves. Do what energizes you love and build from there. 4. Timing Is Key. The time of day can be a big factor in whether you consistently look forward to working out. Some love to start the day with a burn. But if you’re not a morning person, that can be a slog. Maybe you’re a noon-hour person? Or you enjoy working off the stress of the day after work? Find out what works with you and stick with it. Not everyone’s clock works the same. 5. A Little Is Better Than Nothing. Some days you have a million things going on. It happens. But do keep your commitment to hitting the gym. You may need to scale back your workout on a given day— maybe do 30 minutes instead of 45 — but there are still so many health benefits to even brief appearances. On days when your phone is blowing up, give yourself that break in the day. By the time you’re done you’ll be ready to walk out the door with newfound calm and clarity.

RUNNING SAFETY: HOW TO BE PREPARED FOR ANYTHING Running Safety: How to Be Prepared for Anything Running is empowerment. Running is strength. Running is freedom. Running is not always safe—for women, in particular. According to Women’s Running, an estimated one-third of Americans feel uneasy when exercising alone outside, and Runner’s World reports that 43 percent of females experience some type of harassment or assault when running outside. Despite the disconcerting numbers, it is possible to run outside and feel safe at the same time. Thanks to the following five strategies, you can maximize safety without compromising your workout. Maintain Awareness of Your Surroundings Stay alert to prevent an attacker from catching you off-guard. Allow yourself space to find an escape route. Limit distractions like music, podcasts or audiobooks, if possible. If you can’t forego your favorite playlist, keep the volume soft enough to hear your own breathing and footfalls. Better yet, wear just one earbud so you can still hear noises around you. Know Basic Self-Defense Maneuvers You don’t need martial arts training to ward off physical advances. You just need to inflict enough pain to assume the upper hand. Simply use your fingers, palms, knees, elbows or feet to make contact with the face, genitals and other sensitive areas, which will cause injury to an attacker and give you time to run away. Practice these three basic self-defense techniques and don’t hesitate to use them if someone threatens your well-being: Wrist hold Front and back choke Bear hug You can find explanations for each one in Self Defense Techniques: Be Responsible for Your Safety. Note Safety Landmarks Choose familiar running routes and areas that are also visible and populated. Ahead of time, or along the way, take time to identify locations in close proximity and that are easily accessible, should you need to veer off-course and reach out for help. Think: convenience stores, police stations, neighbor’s houses, and restaurants. Tell a staff member about what’s going on so they can help as needed, use the phone, or find a safe place to take cover. Don’t Leave Home Without Protective Gear Get into a habit of carrying mace (or pepper spray), specifically when running alone or at night. While this may sound extreme, pepper spray is one of the most effective self-defense products because it’s easy to use and gives you ample time to run away. The best part: Many brands make running specific pepper spray that’s easy to carry. “Most pepper spray comes in a two-ounce size or smaller, which makes it ideal to have clipped to your running gear. There’s even specific ‘jogger pepper spray’ with a built-in sling that secures onto your hand,” explains Dave Artman, CEO of The Home Security Superstore. Change Your Running Route Consistently Would-be attackers look for victims who stick to predictable routines, so avoid running in the same location at the same time each day. If you can’t change your running time due to work or other scheduling conflicts, make a point to choose new routes near your home on a consistent basis. Runner’s Connect suggests rotating between clockwise and counterclockwise directions. Striking a balance of preparedness without sacrificing your own independence will boost both your peace-of-mind and overall enjoyment on a run. Be smart. Be careful. And use basic self-defense moves or your pepper spray to fight back if necessary.

HOW TO BUILD A BETTER RELATIONSHIP WITH YOURSELF Start a hobby that you’ve always wanted to learn. Whether it be a new fitness class, or something non-fitness related, starting a new hobby is proven to help increase your self-esteem. Laugh. Laughing speeds up your metabolism, and lifts your mood! Spend time with like-minded individuals. It's great to surround yourself with people who have common interests. This will make you feel supported in things that you're interested in. Remind yourself what you’re thankful for. It's sometimes easier to think of what is wrong in life instead of what you're grateful for. Remind yourself what makes you thankful every single day. Practice being grateful for your body. Your body can do amazing things, even if you’re not where you want to be when it comes to your fitness goals, be thankful for where you are and what your body can do. Let go of your inner perfectionist. Being too hard on yourself will get you nowhere. Work hard towards your goals, but if you accidentally take a step backwards it'll be okay. Make time for yourself. Treat yourself to some time doing what you love each and every week. Be kind to yourself. Along with being kind to others, be kind to yourself. Let go of judgement. Judging others, especially at the gym when they're working on themselves doesn't help anyone. Live a judgement-free life. Meditate. Relax, and focus on your breath.