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COMMON GYM TRAPS 💪

It’s January which means a lot of new faces are seeing the gym floor for the first time! Joining the gym is an exciting first step toward better health and fitness.

However, many beginners fall into common traps that can hinder progress or lead to frustration.

In fact, there are even seasoned gym veterans who often get tripped up with these. No matter how long you’ve been in the gym, there’s always more to learn! Here are the most frequent errors and how to avoid them:

1. Skipping a Plan

Walking into the gym without a clear workout plan can lead to aimless wandering and ineffective workouts. If you’re new to the gym, you may spend a lot of time looking at machines and can get overwhelmed and/or confused.

If you’ve been going to the gym, you may find you favor your favorite muscle groups and slowly can create an unbalanced physique. Take time to research or consult a trainer to create a routine tailored to your goals, whether it’s weight loss, muscle building, or improving endurance.

2. Overtraining

It’s easy to get overzealous at the start, but doing too much too soon can result in burnout or injury. Remember, rest days are as important as workout days to allow your muscles to recover and grow. 

3. Neglecting Form

Poor form not only reduces the effectiveness of your workout but can also lead to injuries. Don’t sacrifice the correct form to increase the weight. That will lead to more dangerous and less effective workouts. Focus on mastering proper technique with lighter weights before increasing intensity. Don't hesitate to ask for help from trainers or experienced gym-goers.

4. Ignoring Warm-Ups and Cool-Downs

Skipping warm-ups can increase your risk of injury, while neglecting cool-downs may lead to muscle tightness. Spend 5-10 minutes warming up with dynamic stretches and end your session with static stretching or light cardio if possible.

5. Changing Routines Too Often

Switching workouts frequently can prevent your body from adapting and improving. You may get more sore and excitement from trying a new workout weekly, but you won’t be able to progress as efficiently. Consistency is key. Stick to a routine for a month or more before making adjustments based on progress or goals.

6. Unrealistic Expectations

Progress takes time.  The people you see on IG that inspired you have spent many years working on their physique. Avoid expecting drastic changes overnight. Set small, attainable milestones and celebrate them to stay motivated. Keep that up and you’ll be the one inspiring people next January.

7. Neglecting Nutrition

Exercise alone won’t yield results without proper nutrition. Pair your workouts with a balanced diet that supports your fitness goals.

By avoiding these pitfalls and staying consistent, you’ll build a solid foundation for long-term success at the gym!

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NEW YEAR DIETING CHEAT SHEET 📝

The start of a new year is a perfect opportunity to embrace healthier eating habits. In fact, almost 1 in 2 people make a resolution to get in better shape.

But as weeks go by, staying committed to your diet goals can be challenging. You can end up sabotaging yourself and waiting another year to try again. Well, this year, we’re going to Do BETTR at achieving our goals. Here are actionable tips to keep you on track and motivated:

1. Set Clear and Achievable Goals

Avoid vague resolutions like “eat better.” Instead, aim for specific and measurable targets, such as “eat five servings of vegetables daily” or “reduce added sugar intake by half.” Smaller, realistic goals are easier to maintain and build long-term success.

2. Plan and Prep Your Meals

Preparation is key. Spend some time each week planning meals and snacks, focusing on balanced options that include lean proteins, whole grains, and fresh produce. Batch cooking and portioning meals ahead of time can save you from impulsive, unhealthy choices.

3. Keep Healthy Snacks on Hand

Cravings can derail your progress. Stock up on nutrient-dense snacks like nuts, yogurt, or sliced veggies with hummus to curb hunger and keep energy levels stable. Avoid stocking your pantry with high-calorie, hyper-palatable (a fancy word for delicious, high-sugar, and fat treats) foods that can sabotage progress.

4. Practice Mindful Eating

Eat slowly and savor each bite. This helps you recognize fullness cues and prevents overeating. Avoid distractions like phones or TV during meals to stay focused on your food. Easier said than done, I know.

5. Track Your Progress

Use a journal or app to monitor what you eat and celebrate small wins, like choosing a salad over fast food or hitting your water intake goal. Tracking keeps you accountable and motivated.

6. Don’t Punish Slip-Ups

A single indulgence won’t ruin your progress. Instead of giving up, learn from the experience and move forward with renewed determination. Otherwise, you can end up in periods of over-restricting and binging.

7. Seek Support

Surround yourself with people who support your goals. Share your journey with friends or join a community with similar ambitions for encouragement and advice. 

Remember, consistency beats perfection. Each healthy choice you make brings you closer to your goals. Here’s to a successful and sustainable year ahead!

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Thank you for being a part of Do BETTR. This is going to be our best year yet.

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