I only have one thing to say to "New Years Resolutioners" at the gym

WELCOME!

Over the next few weeks you are going to see a lot of crap on Facebook, Twitter, etc, disparaging and lamenting the presence of those who are new to the gym or new to health and fitness. Ignore it. Ignore it all. Instead, accept my congratulations and enthusiasm for your decision to make a real and meaningful change in your life, and realize that this may be the most important and impactful choice you have ever made. It isn't easy, but it is worthwhile.

The reason that more seasoned gym-goers tend to scoff and role their eyes this time of the year, is that the enthusiasm of a fresh start is followed by increased gym traffic (and wait times for equipment) plus the inevitability of beginners using machines improperly, practicing poor form, and most of all, not observing proper gym etiquette (both written and unwritten).

To make your transition a little smoother I have put together a BEGINNER'S TOOLBOX on what to know and where to start:

EQUIPMENT - If the gym is busy (and it will be), limit your time on cardio equipment to 30 minutes and your time on equipment such as the squat rack, bench press, etc to 15 minutes. If someone asks to "work in" with you, it is proper protocol to accept this. This means they will do a set while you rest, and vice-versa. If you are using resistance machines, do not rest on the machine in between sets, get up and allow others to use it while you are not. They are all easy to adjust, and so it is no big deal if you need to make a change while sharing it. Finally, when you are done with all and any equipment, wipe it down and put it away. There is nothing more frustrating than having to cleanup after someone else. I'm not your mother or maid, and neither is the staff or exercisers at the gym.

SIGHTS/SOUNDS/SMELLS - Proper gym attire is really up to the individual, however, a good rule of thumb is: no jeans and denim, wear runners or athletic footwear, and if you know you sweat a lot, either wear clothing that soaks it up or bring a towel. "Sounds" may seem like an odd choice, but this is actually pretty paramount in the gym. Listening to music through headphones is good (though most gyms play music over their speakers). Talking on the phone, talking loudly with your gym-buddy, or using an audible timer on your phone is extremely irritating, and listening to music over the speaker  of your phone is a non-starter. Additionally, think about the noises YOU are making. Audible exhaling is ok; grunting, groaning, yelling, shouting, and dropping weights is amateurish, ridiculous, and unnecessary. Finally, your scent is important. There are few things more distracting and nauseating at the gym than someone with strong body-odour. DO wear deodorant, DON'T lather on a ton of perfume or cologne (this is also distracting and nauseating). A fresh, light scent, or no scent at all is best.

SPATIAL AWARENESS - This might be the most important item of protocol. The gym will be busy, but it is critical that you realize the need for giving others space during their set. I like to keep a "1 metre rule", that is, each exerciser is entitled to a 1 metre bubble in all directions that I do not penetrate. Lifting weight takes focus, and having somebody bump in to you or come close to you mid-set, breaks that concentration and can hurt them and you quite seriously. Also, if at all possible, try not to walk in front of people when they are watching themselves in the mirror during the set. Often they are looking at their form and this will surely break their concentration as well. Wait until they are done their set to return your weights. Along these lines, it is also extremely bad form to do your exercise right in front of the weight-rack, so that other people cannot access weights or put theirs away. Keep a distance of at least 2 metres from the rack when exercising. This will allow others access and will aid in not breaking your own concentration when someone walks in front of you (and they will). Lastly, if you are going to do some floor work (stretching, skipping, abs, etc), don't put your mat down directly next to someone else. They don't want your breathing, sweat, and body heat invading their space. Give them at least 4 or 5 feet. You will find that the more hot and bothered you are, the more you will want your personal space respected. Give others this same consideration.

*BONUS - Don't be afraid to ask for help. Perhaps the greatest reason that "New Years Resolutioners" are looked upon with ire is that they often do not know what they are doing. They are seen to be wasting both their own time and the others around them who need the equipment they are (ab)using. I absolutely recommend purchasing a session or two with a personal trainer and asking them to show you proper form and foundational exercises like squats and deadlifts, or to find a friend who is knowledgeable and consult their wisdom. Believe me, you are better off asking a question you think is "stupid" than doing something incorrectly that looks stupid and can hurt you.

The final reason why new exercisers in January are given the title, "Resolutioners", is because regular gym-goers expect you to come for a month or two, and then stop when the going gets tough or the rest of your life takes over again. My best advice here is to prove those smug-bastards wrong. Get a workout buddy, book personal training sessions, schedule it in your calendar; do whatever you have to do to get to the gym, but just get there. Because in 365 days, you will be glad you did. Your better future starts today.

@BrendanRolfe


Image Credits: http://myhealthandbody.co.uk/wp-content/uploads/2014/05/7c3f0472ffd796c78a05b2c9080152b02be90137938072cc988deb29246001b5-copy.jpg 

The 3 Holiday S's that derail your fitness (It's not what you think!)

1. SEX - That's right, Netflix n' Chill will un-swole your gym-game. One poll from 2011 suggests more than half 60 percent of people report they’re more likely to hook up in this season than at other times of the year. Sounds great right!? 'But how is that going to derail my fitness', you ask? Simple, hookups make you lonely, loneliness leads to depressive symptoms, and depressive symptoms are characterized by inactivity, reclusiveness, and negative affect: a 2010 study of 832 college students showed that 26 percent of women and 50 percent of men reported experiencing positive emotions after a one-nighter; conversely, 49 percent of women and 26 percent of men described negative feelings.

...all the pre-workout in Arnie's attic ain't going to get you to the gym when you're caught up in your feelings.

2.SLEEP - You go to holiday parties; you don't sleep. You stay the night at your relative's or friend's; you don't sleep (well). You are planning your vacation, wondering if the gift you bought your girlfriend will make her breakup with you, or regretting your actions at the office Christmas party; you don't sleep. Until you do get a chance to sleep, and then you oversleep. When you stress (always) and don't sleep soundly (always), Cortisone builds up in your body. Studies have shown that excess cortisone levels contribute to fat storage, delay muscle repair and stunt muscle growth.

...no sleep, low sleep, or poor sleep, will turn you into a soggy, deflated, holiday prune; you may as well just go wedge yourself in between the couch cushions until you start to stink.

3. CROSSFIT - nahhh, I'm just kidding...it doesn't start with an S... SAMSONITE (I was way off!) - Stay with me now. Holidays, for most of us, equals forced family interaction. And because most of us moved as far away from our family as possible, it means that we have to travel to them. Travelling requires you to pack things in travel-receptacles. Samsonite is a brand that manufactures travel receptacles...luggage...to the lay-person. When we travel, it is usually by car or by plane, which means we are sitting for hours on end. Sitting for hours on end munches up your time, your patience, and your posture. Pick whichever one of those you like for an excuse not to workout.

...hence, Crossfit = derailment of your fitness during the holidays.

Happy hunting!

@BrendanRolfe



Image Credits: http://ak-hdl.buzzfed.com/static/enhanced/webdr02/2012/12/6/14/anigif_enhanced-buzz-4968-1354823425-9.gif

Why you should be saying "Happy Holidays" instead of "Merry Christmas"

Tis' the season for North American traditionalists to get their panties in a wad over the term 'Happy Holidays'.

You will see an inundation of Facebook and Twitter posters saying things like, "let's keep the Christ in Christmas", and other disparaging remarks about how they are going to say 'Merry Christmas', no matter what (like it is the new Crusade), instead of a non-denominational, "Happy Holidays"...mind you, many of these people are the same who believe that more guns are needed to kill terrorists, racism does not exist, and that Donald Trump as actually not a bad candidate for United States Presidency.

Well, I'm here to tell you to give your ignorant head a shake! December and January are meaningful months around the world, and Christianity does not have a monopoly on their significance. To follow is a (non-comprehensive) list to illustrate dates of importance to other cultures:

Bohdi Day (Buddhism, 500BC) - Dec 8 - A Buddhist holiday that commemorates the day that the historical Buddha experienced enlightenment. According to tradition, Siddhartha had recently forsaken years of extreme ascetic practices and resolved to sit under a Peepul tree and simply meditate until he found the root of suffering, and how to liberate oneself from it. 

Pancha Ganapati (Hinduism, 3000BC) - Dec 21-25 - A modern five-day Hindu festival celebrated in honour of Lord Ganesha, Patron of Arts and Guardian of Culture. During each of the five days of Pancha Ganapati, the entire family focus on a special spiritual discipline.

Lori (Sikhism, 1500AD) - Dec 21 - A popular Punjabi festival that commemorates the passing of the winter solstice, as Lori was originally celebrated on winter solstice day, being the shortest day and the longest night of the year.

Mawlid An-Nabi (Islam, 600AD) - Dec 23/28 - The observance of the birthday of the Islamic Prophet Muhammed, which is celebrated often on the 12th day of Rabi' al-awwal, the third month in the Islamic calendar:

Hanukkah (Judaism, 1300BC) - Nov/Dec - A Jewish holiday commemorating the rededication of the Holy Temple in Jerusalem. Hanukkah is observed for eight nights and days, starting on the 25th day of Kislev, according to the Hebrew calendar, which may occur at any time from late November to late December in the Gregorian calendar.

Kwanzaa (1966AD) - Dec 26-Jan 1 - A week-long celebration held in the United States and in other nations of the Western African diaspora in the Americas. The celebration honours African heritage in African- American culture, and is observed from December 26 to January 1, culminating in a feast and gift-giving.

The point of this post is not to disparage Christianity. It is to get those of you who make closed-minded posts about the significance of this time of the year, to open your eyes and understand the exclusionary nature of comments directed towards promoting a "Christmas Only" ideology. Exclusion is the first step in ignorance, and ignorance breeds hate.


If you still feel the need to illustrate to everyone on social media that you wish to oppose all cultural values that are not your own, then to quote one of the all-time great Christmas movies, I say to you, "Merry Christmas you filthy animal...and a Happy New Year."

@BrendanRolfe


Image Credit:http://www.portland5.com/sites/default/files/events/Home%20Alone.jpg 

Guns = Racism

The 2nd Amendment is the 1st problem

It is at the heart of how the United States has run its country for decades, it is systemic, and is so engrained in US culture, that it is second nature.

FEAR

Why do you own a gun? To protect yourself. From what? From other people with guns.

While I suppose it shouldn't surprise me, I always find myself flabbergasted by proponents of guns who say, 'but if the victims had been armed at the time, these mass shootings wouldn't have happened' (as has been the case in the latest San Bernardino, CA, shooting).

But it goes much deeper than arming the masses. Really, what you are doing is blaming the victim. When a woman is raped, people will say, yes, it's terrible but she was dressed provocatively and attracted that kind of attention. When an African American child is shot by a police officer while playing with a toy gun in the park, people say, yes it's terrible but he shouldn't have been waving the toy gun around in public, where are his parents? When a Muslim teen brings a clock that he built to school and the teacher calls the police, people say, yes it's terrible but he should have known better given the state of the world. That is a very telling BUT, and reveals the character of the person you are talking to. When you blame the victim, you alleviate the burden of responsibility from society.

SYSTEMIC FEAR

Systemic fear is dangerous. To steal a line from Hollywood, "[a] person is smart. People are dumb, panicky, dangerous animals and you know it. Fifteen hundred years ago everybody knew the Earth was the center of the universe. Five hundred years ago, everybody knew the Earth was flat.... Imagine what you'll know tomorrow." The reality is that you only "know" what you are taught: Muslims are terrorists, the black man on the corner is selling dope, you have the right to bear arms. What you know is fear, and what you're taught is discrimination.

Fear thy enemy, fear thy neighbour

US citizens are taught to fear. Fear is the easiest way to control a population. If it's not terrorists it's Ebola, it it's not nukes from North Korea it's Anthrax in your mail. The only way to combat fear? Knowledge. But not knowledge in the form of information. No matter how many facts and how much science is presented to you, if your beliefs are deeply engrained within you, your mind cannot truly be converted. This knowledge needs to be a deeper understanding of who you are and what your place is in the world. That starts at home, and that starts with you.

CHANGE

Stop fear. Open you mind, open your eyes, and open your heart. Realize that in North America you do not live in a "kill or be killed" society. And for God's sake realize that change is needed in the United States. You have more guns than people. The second amendment enshrines the distrust, fear and ignorance that is at the heart of racism, and in the hearts of a gun-toting, corn eating, flag waving population in the most powerful country in the world.

Do the right thing. Amend your amendment.

@BrendanRolfe


Image Credit: http://andrewhearst.com/images/made/towncountrygunsammo_740px_550_677.jpg