GEM News

How to get comfortable in the weight room

website@sitemodify.com (Website Editor) — Thu, 31 Mar 2022 19:26:27 GMT

Attention all shy gals! This is your sign to take up space in the weight room.

If you’ve been feeling anxious about working out at the gym… whether you aren’t really sure what you’re doing, not sure how to use the equipment, feel like a complete newbie, or simply feel overwhelmed or self-conscious being in the gym…

Below you'll find a collection of tips that I’ve gathered from personal experience, client inputs, & through the help of my instagram community:

How to get comfortable being in the weight room:

Workout in one spot you feel the most comfy being at & then start venturing off more.
Do your stretches or cardio while scoping out the gym to get yourself familiar.
Go in with a plan instead of trying to figure it out on the fly so you can avoid walking around feeling lost.
Have your hype music ready to help you get out of your head, keep your focus on the workout rather than what people are thinking, & get a boost of confidence from your fave jams.

I know the weight room can be very intimidating but keep in mind that:

Everyone started somewhere & your journey is unique, as is everyone else.
Everyone is there to work on themselves; to get better & feel better. So focus on yourself.
You can always bring a friend with you . Having gym buddies can help you feel more at ease knowing there’s someone there with you.

What if you don’t really like your gym?

Don’t hesitate to switch to another gym. Environment & gym culture is very important. If you don’t really vibe with the place, & you’ve given it a few chances, give other gyms a try.

What if you’re not really sure what you're doing?

If you're not sure how to use the equipment, ask the staff for help. More often than not they are willing to help.
You can also hire a coach; either a trainer or an online coach like me, wink wink. A coach can create a custom training plan for you that will help you reach your specific goals. Checkout my Custom Program packages
If you're a fitness enthusiast, try to learn as much as you can so you can build the confidence being in the weight room; if you’re unsure, guaranteed you’ll find credible answers online. You're also welcome to DM me on Instagram if you have questions.

Remember that you belong in the weight room just as much as anyone else!

Special thanks to my clients & my instagram community for sharing their insights.

Why eating more protein helps you get leaner

grazhel@grazhelem.com — Thu, 17 Mar 2022 16:00:03 GMT

I'll spare you the long science breakdown of protein & how it helps with getting lean. Instead, I'll provide you with enough information to gain an understanding and a few action steps you can take & implement right away.

What is protein?

Protein is one of the 3 main macronutrients we eat. It is made up of amino acids, which are the building blocks of most stuff in our bodies.

Reasons why eating more protein helps you get leaner

Increases satiety - which essentially means it helps you feel fuller longer & therefore, curbs your appetite.
It is the building block of muscles. When paired with resistance training, an adequate protein intake helps you build lean muscle mass.
It is important in repairing tissues such as your muscles, and helps promote recovery.

How much protein do I need?

Generally, you should aim to eat 0.64-0.9g per pound body weight per day. However, consuming higher levels of about >1g per pound may help with satisfying hunger and maintaining a healthy body composition.

Tips on increasing protein intake

Include a protein source with each meal
Double up on protein for each meal
Add in protein supplements if necessary

Please keep this in mind:

You should prioritize eating real whole, minimally processed sources of protein.
Supplementation is ideal if you're busy or have a hard time making good protein choices on the go.
Prioritize foods & flavors you actually enjoy & know how to cook & prep.

Here is a list of healthy protein sources

Download & use this list the next time you are grocery shopping, or out eating with friends & family.

Ways to easily increase your daily water intake

grazhel@grazhelem.com — Wed, 09 Mar 2022 21:27:52 GMT

The easiest way to increase your daily water intake is to turn it into a habit... but how?

For every new habit you want to create, find a current habit you already do and link them together.* Check out some of the examples below .

Bring a water bottle with you everywhere you go

Keep a water bottle with you throughout the day. Then, as you're running errands, going for a walk, sitting at your desk, or lounging at home watching your favorite shows, start thinking of ways you can link your new habit to your old one.

For example:

After I change the music in the car, I will take a sip of water.
After I walk a block in the neighborhood, I will chug my water for 2 seconds.
After I choose a show to watch, I will drink a tall glass of water.

Sip water while you're participating in physical activities

Bring your own water bottle to the gym, pool or outdoor sports. Then, decide which current habit you want to link the new one to.

Some examples can be:

After I finish a superset, I will take a sip of water.
After I warm-up for the game, I will sip my water.
After I complete my laps in the pool, I will finish the rest of my water.

Start your morning with a tall glass of water

One of the best ways to get a jumpstart on increasing your water intake is to do it first thing in morning.

It could look like this:

After I walk into the kitchen, I will pour myself a glass of water.
After I get up in the morning, I will drink out of my water bottle.
After I brew my coffee, I will chug 16oz of water.

These examples are just a short list of ideas to get you started. In fact, the possibilities are endless! However, you should choose the right ones for you. After all, this method works only when you link your new habit of drinking more water with something YOU already habitually do.

*BJ Fogg, founder of the Behavior Design Lab at Stanford University, calls this the "Tiny Habits recipe".

*Author James Clear calls this "Habit Stacking".

Best gym essentials for recovery

Sat, 05 Mar 2022 02:11:00 GMT

A huge part of your fitness routine is your recovery. Aside from proper nutrition, supplementation, and sleep, these tools can help aid your recovery through self-myofascial release (or SMR). SMR is essentially massages done by you using tools to help with muscular and joint pain. A common example is foam rolling. Recovery can be achieved by using any of these tools listed as my recommended gym essentials.

I believe in the all-around approach when it comes to fitness. So, I’ve put together a list of all the gym essentials that will aid in your recovery. If you suffer from muscle and joint pain and stiffness, try incorporating self-myofascial release into your fitness routine.

DISCLOSURE: AS AN AMAZON ASSOCIATE, I EARN FROM QUALIFYING PURCHASES. THIS PAGE CONTAINS AFFILIATE LINKS, MEANING I EARN A COMMISSION IF YOU DECIDE TO MAKE A PURCHASE THROUGH MY LINK, AT NO ADDITIONAL COST TO YOU.

Rollga

Rollga is my go-to foam roller, in fact, I own two of the high-density Rollga. They offer different density levels for your specific needs from low to high. I find it the most effective foam roller, especially for your upper & mid-back. The way the Rollga is shaped avoids the boney prominences of your back which allows for a more effective trigger point release. It’s no question why this foam roller is on the top of my list of gym essentials.

Tiger Tail

Tiger Tail is a massage stick that is used as a handheld foam roller. It’s easy to use and can fit in most gym bags.

Thera Cane

Thera Cane Massager is an amazing trigger point release tool for removing knots, especially on your shoulders where you mostly carry your stress. You can easily use the Thera Cane while watching TV seating down or standing up.

Rumble Roller

If you love deep tissue massages, this might be the foam roller for you. It is not for the faint of hearts though. If you currently don’t get enough pressure from your current foam roller, you can try this Rumble Roller .

Hyperice Products

Hypervolt

Hypervolt is a product of Hyperice. It is a handheld massage gun that is very convenient to use. It’s known for its effectiveness in relieving sore and stiff muscles for improved mobility and flexibility. I have clients that look forward to this after their workout sessions. It will leave you feeling so much better after each use! Easily one of my favorite gym essentials.

Hypersphere

Hypersphere another Hyperice product. It’s a vibrating massage ball that helps with muscle recovery. However, it’s not as easy to use as the handheld Hypervolt.

Hypersphere Mini

The Hypersphere Mini is another Hyperice product. It’s comparable to a lacrosse ball but instead, it vibrates to help massage and loosen up stiff muscles. It’s a trigger point tool used to release muscle knots.

Vyper

Vyper is another Hyperice product. I know, I’m a huge fan. I’m not sponsored by them but I spent years as a personal trainer using their products on my clients and myself. Vyper is a foam roller that vibrates to help massage out sore and stiff muscles.

Trigger Point Products Gym Essentials

Trigger Point Grid Foam Roller

The Trigger Point foam roller is a good quality foam roller. This company is well-known in the fitness industry and I like all their products.

Trigger Point Grid Vibe Plus

Trigger Point also has a vibrating foam roller called Grid Vibe Plus which is more affordable than Hyperice’s Vyper. I personally only used it once so I can only speak from that experience and it worked just fine for me.

Trigger Point Charge Vibe

The C harge Vibe is a portable vibrating roller that’s great on your thoracic spine, calves, and biceps to name a few.

Trigger Point AcuCurve Cane

The AcuCurve Massage Cane works great for your muscle knots and it gives you an easy way to work the knots out without struggling so much. Most people find it hard to get into a comfortable position using the trigger point balls on the floor or against a wall, as opposed, to using this cane.

Trigger Point Performance Collection

Try this performance set for your trigger point needs.

Trigger Point Foam Massage Ball

I personally love this Foam Massage Ball for doing trigger point releases on my hamstring and glute muscles. It’s much easier than balancing yourself on the foam roller, and it digs deeps enough for self-myofascial release.

Now that you have a long list of all the gym essentials to help you with your recovery, I hope it can simplify the process of determining what works best for you. I cannot wait for you to try them! Share your experiences with me by leaving a comment below.

You can find more gym equipment recommendations at my Amazon Storefront .

listen

Mon, 14 Feb 2022 01:32:33 GMT

PODCASTS

Kwik Brain by Jim Kwik

Here's Exactly What To Do by Mel Robbins

Huberman Lab by Andrew Huberman

The Dr. John Berardi Show by J ohn Berardi

On Purpose by Jay Shetty

Sleep Meditation for Women

Feel Better Live More by Dr. Rangan Chatterjee

The Daily Stoic by Ryan Holiday

M USIC

Spotify

watch

Mon, 14 Feb 2022 01:30:58 GMT

TED TALKS

How Sleep Affects What (and How Much) You Eat

A Cleanse Wont Detox Your Body, but Here's What Will

OTHER INSPO

Stop Holding Yourself Back & Get Inspired to Go After What You Want - Mel Robbins x Tom Bilyeu

What Alcohol Does to Your Body, Brain & Health - Huberman Lab Podcast #86

buy

Mon, 14 Feb 2022 01:25:28 GMT

Clothing

Vuori

Daily Leggings
LUX Performance Tank
Performance Jogger
Energy Top
Yosemite Bra
Long Sleeves Halo Crew
Studio Pocket Leggings
Restore Crop Crew
Stride Leggings

Lululemon

Fast + Free Leggings
Define Jacket
Swiftly Tech Racerback Tank
Ebb to Street Tank
Wunder Under Leggings Collection
Align Collection

Find other recommendations at my Amazon Storefront .

read

Mon, 14 Feb 2022 01:15:28 GMT

HELPFUL GUIDELINES

Nutrition Articles

Eat Whatever You Want and Still Get Results

How to "Eat Healthy" When You Don't Like to Cook

How to Combat Stress Eating

Mindset Articles

Harmful or Normal -- Whats's the Deal With Gossip?

7 Tips to Improve Your Self-Care (When You're the One Who Takes Care of Others)

Growth vs. Fixed: How The Right Mindset Can Take You Further

Books

Access my current book recommendations, curated and listed just for you over at my Amazon Storefront .

Have a resource you'd like to share with me? I want to hear about it!

Quick leg workout using bodyweight only: train anywhere

Mon, 15 Feb 2021 01:25:00 GMT

An effective bodyweight leg workout you can do anywhere, anytime! I created this for those looking for a convenient way to workout. It’s for anyone who doesn’t have a gym membership or doesn’t have any fitness equipment at home.

You should never feel the need to skip working out because you can’t go to the gym due to COVID-related issues, or think that you won’t get as much out of training if you don’t have all the fancy equipment or have a home gym setup.

I’m here to offer you an effective workout by only using bodyweight and little to no equipment. I hope you’re excited to try out this workout routine.

The Low Down of Bodyweight Workout:

Doctor’s Approval:

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge GEM Fitness from any and all claims or causes of action, known or unknown, arising out of GEM Fitness.

Before you get started, please recognize that it is your responsibility to check with your health care provider before participating in exercises. Seek out your doctor’s approval prior to embarking on a fitness journey.

Needs:

As you know by now, the entire workout is bodyweight only. Although, you may add weights depending on where you are in your current training program. I encourage everyone to challenge themselves but do so in a safe manner. I suggest you adjust the workout so it fits you best!

Superset:

Each workout block consists of a superset. A superset is when you do two workouts back to back with little rest in between. However, after each superset, you will get a rest break, and you definitely should .

Rest Break:

I highly suggest taking a proper rest break after each superset. Failure to do so will negatively impact your performance and can put you at risk for injuries. Rest breaks can vary between 30 to 90 seconds. If you need more time to recover, take a longer rest break.

Warm-Up & Cool Down:

Always do a proper warm-up before a workout and finish your workout with a good cool down. Simply put, a warm-up prepares your body for the movement patterns you’re about to do, which helps improve your performance and lowers the risk of injuries. A cool-down will help you recover from your workouts effectively.

Workout:

a] glute bridges 3 x 16-20
b] valslide reverse lunges 3 x 12-16ea

a] frog pumps 3 x 16-20
b] valslide lateral lunge 3 x 10-16ea

a] hip thrust 3 x 16-20
b] bulgarian split squat 3 x 10-16ea

a] bodyweight squats 3 x 10-16
b] sprinter stance RDL 3 x 10-16ea (option 1)
b] airplanes 3 x 10-16ea (option 2)

If you don’t have sliders, you can purchase one; check out Val slide on Amazon. For other fitness gears, check out my Amazon Storefront .

Video demonstration available on my Youtube channel or click on the video below:

Don’t forget to LIKE and SUBSCRIBE to my Youtube channel! Thank you!

3 myths of productivity to bust ASAP!

Wed, 28 Oct 2020 01:42:00 GMT

If you love being productive or wish you were a more productive person, you might want to read about these 3 myths of productivity. Chances are you may need to tackle these myths if you wish to improve your productivity level both in your career and personal life.

_{DISCLOSURE: AS AN AMAZON ASSOCIATE, I EARN FROM QUALIFYING PURCHASES. THIS PAGE CONTAINS AFFILIATE LINKS, MEANING I EARN A COMMISSION IF YOU DECIDE TO MAKE A PURCHASE THROUGH MY LINK, AT NO ADDITIONAL COST TO YOU

.}

1. ”I Don’t Have Time” Myth

One of the biggest myths of productivity is the notion of “I don’t have enough time.” Do yourself a favor and stop saying “I don’t have time”. Instead, say “it isn’t a priority” or “I’m choosing not to make the time.” Go ahead, try it. “I don’t have time to go to the gym” vs. “It’s not a priority for me to go to the gym” or “I’m choosing not to make the time for the gym”. Did you feel the difference when you said it?

“I don’t have time” is a myth. The reason being, time is within our control, and therefore how we use our time is driven by the choices we actively make. Whether you realize it or not, how you spend your time throughout the day is solely dependent on the choices you’ve made.

Time truly is within our control, and once you realize and own it, it drastically shifts your world. It’s quite liberating to realize that everything is within your control. The key is to understand that whether we are doing something or not doing something, it’s because we actively chose to do it or not do it respectively.

If you honestly think you truly don’t have the time, I challenge you to track everything you’re doing throughout the day down to the very minute of each day. I can guarantee that you’ll find some time there where you could’ve made better use of it.

2. Motivation Myth

If you’re waiting around for motivation to kick in so that you can do what you need to do, or do what you’ve been putting off, well hate to break it to you but it’ll never come. It’ll be a long time waiting. Motivation is another one of the myths of productivity. Being productive doesn’t mean you need to be motivated. Stop waiting around to “feel like doing it,” and just do it.

One of the major things I learned from reading Tiny Habits by BJ Fogg, Ph.D., is that motivation is fleeting and we can’t rely on it. You shouldn’t wait until you feel like doing something before you actually do it. Reality is, you’ll probably never feel like doing it.

How do you overcome this? Find a way to romanticize what you need to do. The more fun it becomes for you, the more you’ll be inclined to do it. Consequently, you can create consequences and repercussions for not doing what you need to do. It’s a form of incentivizing to help drive the result of completing a task you’ve been needing to do.

Also, you can find ways to make the task more salient. Perhaps when you see someone with the dream body goals, then you get motivated to do the same. Perhaps you learn about what the most successful people do and start following their method. Whatever it is that can make your goals more intriguing, go for it.

3.Multitasking Myth

Multitasking as a form of productivity is a myth. In fact, it’s infinitely better to focus on one thing than try to do multiple things at once. The quality of your work will suffer. You shouldn’t have to sacrifice the quality of your work because of multitasking. If you can finish doing one task faster than if you tried to do multiple tasks along with it, I’m sure you’ll rather opt-out for the faster route since it’s more efficient, right?

So how do you focus on one task? get rid of distractions and get into the zone, or “flow state.” Mihaly Csikszentmihalyi developed the “flow state” and defined it as the “optimal state of consciousness, where we feel our best and perform at our best.” In other words, you are so deeply focused on something that time flies.

Whenever you’re in this flow state, you are the most productive. So what’s the secret? How do you get into this flow state?

First, you must eliminate any forms of distractions. Yes, that means turning off notifications on your phone or placing your phone far away from you. Then, you have to voluntarily engage in the task. This is where you would actively choose to focus.

One of the things I do to get into a flow state is drinking my coffee and sitting on my desk. I know that once I do this, it sends a signal to my brain “all right game time!” Then I zero in on the task and tackle it.

Those are the 3 myths of productivity that you need to bust! If you’re currently doing your best to be productive but can’t seem to master it, try eliminating these methods.

In summary, start doing this:

For more in-depth information on the myths of productivity, check out Ali Abdaal on Skillshare ! He has amazing content that actually inspired this post! If you’d like to try Skillshare, here is my referral link which will give you access to Skillshare Premium free for 14 days!