Too shy to work the weights room? Here’s how to beat your gym fears!

We’ve all been there – ready to smash the latest TRX class or finally get to grips with the Smith machine only to lose our nerve when a group of super-fitbies hit the gym floor. It’s a common scenario, with a survey by Sport England showing that 75 per cent of women want to be more active but fear being judged for their appearance or ability. The aim of the viral This Girl Can campaign is to quash those worries and show it’s OK to jiggle or sweat while you work out. We at H&F couldn’t agree more, so – to ensure you don’t retreat to your ‘comfy’ workout zone – we asked the experts how to beat confidence demons.

1 CONQUER THE CHAOS

People who plan feel in control – over 80 per cent of workers claim that being organised improves their performance. The same goes for gym goers, so ask an instructor for a workout plan and watch your gym confidence soar.  ‘Before you walk in the door, make sure you know exactly which exercises and weights you're going to use,’ agrees Scott Laidler, top trainer at scottlaidler.com. ‘You’ll feel far more comfortable when you know exactly what you’re doing.’

2 BEAT THE GYM CROWD

If you’re not ready to train with the rest of the gym crowd, consider hitting the weights room during off-peak times when the gym's quieter. ‘I often train clients that are self-conscious very early in the morning or last-thing at night,’ reveals health coach, Joshua Silverman (@silvermanhealth). ‘This helps them to build confidence and start feeling more at ease in a gym environment.’ Off-peak memberships are cheaper, too! 

3 KEEP IT IN PERSPECTIVE

Don’t be afraid to be a newbie. Remember that everyone started somewhere – yes, even Mrs Bodybuilder was a beginner once upon a time. ‘So many people have a perception that they will not be fit enough to go to the gym,’ adds Gillian Reeves, national group exercise manager at Virgin Active. ‘There’s really nothing to worry about, as there are lots of different people at the gym and no-one minds if you can’t touch your toes or run a mile!’

4 PUMP UP YOUR PLAYLIST

Music makes people feel powerful. Research in the journal Social Psychological and Personality Science shows that heavy-bass tracks makes athletes feel empowered. ‘Pick a good playlist that will help you to focus on your workout without being distracted,’ says Silverman. ‘Make exercise your “meditation time” – an hour that is all about you. By doing this, you'll lose your inhibitions and forget to worry about what anyone else is thinking.’

5 DITCH THE SWEATPANTS

A good excuse to go shopping – buying new gym kit can do wonders for your confidence. ‘No end of people sidle into the gym wearing an unflattering old T-shirt to cover up their body,’ explains Silverman. ‘Believe me, investing in clothes that make you feel more comfortable and confident will make all the difference to how hard you work out.’ Just remember to keep comfort in mind – new clobber won’t boost your confidence if it’s too tight, bright or daring!

6 FIND A FRIEND

Feeling really out of your comfort zone? Don’t go to the gym alone. ‘Sometimes, being alone can be quite intimidating, but training with a friend will give you confidence,’ says Tyrone Brennand, founder of Be The Fittest (bethefittest.co.uk). ‘Training with a buddy will also help you to push more, as people often train harder when they see their mate working their socks off!’

Want to make your workouts easier and get more out of every session? Follow these top tips and tricks to boost your results

When you first started working out, you were probably up to your eyeballs in exercise rules: engage the core, don’t strain your neck, don’t let the knees go past the toes and so on. 

Newcomers to exercise tend to make the extra effort to stay on the straight and narrow when it comes to following these guidelines, but those who are incredibly well-versed in working out often forget these all-important rules – and sometimes going back to basics is just what you need to make your workout as efficient as possible. Here are the 10 commandments of training and why you should never (ever!) forget them.

1 Don’t lock out

Keeping your elbows and knees slightly soft, even during full extension, is in your interest not only in terms of joint health, but also in making your workout more effective. ‘Not locking out when lifting weights will prevent joint deterioration and reduce your chances of joint-related niggles and injuries,’ explains personal trainer Dave Fletcher (theodysseyway.co.uk). Keeping your joints soft also calls for muscle recruitment throughout the entire move, as it doesn’t allow them to catch a break at the top of the motion. More work equals better results, right?

2 Eat wise

You don’t need us to tell you not to eat heavy meals too close to a workout – you’ll soon feel it if you do. The reason you might feel a little worse for wear when taking on a gruelling session after a big eat is because, when you exercise, the blood flow is directed to the muscles that are working. This means there’s limited flow to the digestive system – something’s got to give.

3 Give yourself a lift

Squats are a big deal now – it’s a fact. While serious lifters have seen the squat as the holy grail of exercise for years, initiatives like the squat challenge have really popularised the move. But a lot of people struggle to perfect the technique and are, as a result, missing out on maximum results. ‘For most people, squatting with your heels raised will dramatically improve your range of motion,’ Dave explains. ‘If you have tight calves, you tend to lean forwards during a squat and unnecessarily load the lower back, so by raising the heels (on a plank or weight discs, for example) you allow a greater activation of the glutes, quads and hamstrings (bottom and thigh muscles), increasing the effectiveness of the move while reducing the risk of strain to the lower back.’

4 Practise your turn-out

We’re not talking ballerina-worthy turn-out, but pointing your toes out just slightly while performing resistance exercises gives you an extra bit of stability that could make all the difference. Keeping your toes pointing forwards might seem like the safest option, but, according to Dave, the stance can feel unbalanced and unnatural since the hips tend
to rotate outwards a little.

5 Have a break

The jury always seems to be out on rest days, with different people recommending different things. Should you skip the gym if you feel rubbish, or just power through like a trooper? And how many rest days should you have per week? Either way, one thing’s for sure: you do need rest days, especially between strength sessions or sessions that target the same muscles again. You’re seriously compromising your safety by overdoing it. Even if you feel okay, your muscles will still be recovering, and won’t be able to perform to the maximum until they’ve been rebuilt.

6 Perfect your posture

It’s not as simple as standing up straight when performing your exercises, although this is pretty important, too. Having good body alignment can boost your progress by helping you perform exercises with better form, so working on your postural alignment outside of the gym is crucial. ‘Make sure you put the time in away from your workouts, too, by stretching, foam rolling and stopping yourself from slouching when you sit down,’ advises Dave.

7 Engage your core

This is probably one of the first rules you learn when you start exercising. Engaging the core almost goes without saying these days, right? But it really is at the centre of everything and ensures your upper and lower body work in synergy, taking the strain away from the lower back and enabling you to lift heavier weights. And you know what that means? Better results.

8 Refuel post-workout

Eating healthily in general is pretty important, but for those who go hard at it in the gym, you need to pay extra attention to mealtimes, too. You’ve probably seen those hardcore gym-goers glugging their protein shakes before they’ve even left the changing rooms, and here’s why: after a workout, the muscles are primed to absorb protein, so you want to take advantage of this. We’re not saying everyone should be on the shakes, but make sure you go for a protein-heavy meal like chicken or fish after you’ve exercised.

9 Prepare and recover properly

Let’s be honest, we can all be a little guilty of skipping warm-ups and cool-downs, even though we know we shouldn’t. And while we know stretching after exercise helps to reduce injury and aches, did you know that warming up efficiently before a workout actually makes the workout easier. How? Stretching dynamically pre-workout, in similar movement patterns to those you’re about to perform, means your muscles will be more elastic and the blood will already be flowing. ‘Stick to dynamic stretches before a workout and static ones after,’ Dave adds.

10 Stay hydrated

Drinking enough water is important, regardless of how often you exercise – the body is primarily made up of fluid, after all. If you start to feel thirsty at any point, then you’re actually already dehydrated. And, while rehydrating is easy enough, taking preventative measures
by ensuring you never reach the point of thirst is even better. Even minor dehydration can affect your endurance and blood flow. The rule? The more you tend to sweat, the more you should drink throughout the day. So keep a bottle of water on you at all times. 

Want to run quicker? Just follow these 5 simple steps

Get stronger

The stronger and more explosive you are, the more force you’ll generate, and the faster you’ll be. Strength training in the gym, coupled with some plyometric exercises, are essential if you want to get faster. Don’t be afraid to lift some heavier weights, in the range of five to eight reps per set, as this is where you’ll see the most strength gains initially.

Become leaner

The heavier you are, the more difficult it is to move quickly, so decreasing your body fat is one of the quickest and easiest ways to improve your speed. What you eat will have the biggest impact here, so you need to be sure that you’re eating for your specific requirements. This will be different for us all, so recording what you eat and finding a way to track your body composition on a regular basis can be very useful to keep you on track.

Improve your posture

Structural balance and good posture play a big part, not only in keeping you injury free, but also in helping you move and breathe more efficiently. And the more efficient you are in both of these areas, the faster you’ll be. Typical areas of weakness that need attention are the hip flexors, hamstrings, glutes and lower and mid-back, which can be improved through exercises such as lunges, deadlifts and rowing variations. 

Work on technique

The more proficient you become in certain movement patterns, the more efficient your body will be and the faster you’ll go. Want to get faster at running? Working on the technical aspects of running mechanics, such as stride length and arm drive, will make a huge difference to your efficiency, and in turn, your speed. To improve stride length for example, think about driving your leg back to push you forward.

Do short sprints

Performing short sprint intervals and improving technique are the quickest ways to improve speed. It’s important to get a good base of overall conditioning and get yourself as strong and lean as possible at the outset, but once you have a good level of general fitness, you need to sprint if you want to go faster. Start with shorter distances of, say 10-30m, and make sure you get complete rest between sets.

Step out of the hurt locker and stay on the safe side with our handy guide to ‘ouch!’ prevention

We know it, and you know it: getting in shape is hard work. Exercise demands a huge amount from your muscles and, occasionally, injury is simply inevitable. 

But, let’s face it, there’s nothing more frustrating than your goals being thrown off track by an annoying stitch during your boxing class or killer back pain during your weights session. 

It doesn’t have to be this way. Figure out the triggers causing you pain – and learn the best way to safeguard your body before, during and after a workout – and you’ll be well equipped to make the most of every single session. 

1. Avoid dizziness

Ever feel light-headed when you’re sweating by the bucket load during your spin class or giving your all on the treadmill? A small study published in the Journal of Nutrition found that being dehydrated during exercise caused dizziness, reduced concentration and fatigue, so fuelling up before your session is really important. ‘Carbohydrate is your body’s primary fuel source for moderate-to-intense exercise,’ explains Reebok Club’s personal trainer and nutrition expert Tim Hart (reeboksportsclublondon.com). ‘If your levels are low then workouts do become harder, as the body has less immediate energy available. If you feel dizzy, rest and recover until the feeling goes before continuing. If dizziness lasts longer than five minutes, end the session or reduce the intensity.’ 

Tackle the problem: Staying properly hydrated is key. ‘For gym training, drink at least one litre of water per hour and an extra litre post exercise,’ Tim tips. ‘For long outdoor runs, sports matches or anywhere in high heat, consume at least one litre of isotonic water during exercise and one to two litres after your workout.’ 

2. Beat lower back pain

If you want to sculpt washboard abs or simply improve your all-over strength, core work is an absolute must. But, when your tummy muscles are weak, your back muscles are likely to take a hit, so it’s vital to work both areas. 

Tackle the problem: Avoid advanced movements if you’ve got a weak back and start with basic core exercises. ‘Lie on your back and bring both legs up into the air, knees bent at a 90-degree angle,’ says Rebecca Gentry, Bodyism performance specialist. ‘Push your lower back into the floor by pulling your bellybutton in towards the spine. As you exhale, slowly lower one leg – keeping it bent – until the heel brushes the floor, then return to the start position. If your lower back lifts up from the floor, or you feel any pain during this movement, stop immediately,’ adds Rebecca. 

3. Tackle muscle cramp

If you’re training for an event and striving to smash your PB or run further than you’ve gone before, muscle cramps are the last thing you need. ‘The primary cause of cramps is sweating during exercise,’ explains Tim. ‘Research indicates that a decreased concentration of electrolyte minerals, such as chloride, magnesium, potassium and calcium, is a big factor in muscle cramps. These minerals are lost through sweat.’ 

Tackle the problem: There’s no cure for sweating, sadly, but you can reduce its effects. ‘An isotonic drink containing sodium and other electrolytes can help to reduce the risk of cramps,’ says Tim. ‘A snack a few hours before exercise – such as some mixed nuts or dried fruit – can also help. However this will not stop the loss of electrolytes once you’ve started exercising. So if you’re exercising for longer than an hour, have some small snacks or an isotonic drink handy while you’re working out.’ 

To ward off cramp before it strikes, eat plenty of leafy green vegetables, such as spinach and kale, for a hit of the muscle-easingmineral magnesium. 

4. Protect your knees

If you’re looking to tone up and boost strength, squats always hit the spot. When performed correctly, squatting sculpts the lower body andsupercharges your fat-burning engine. However, if other areas of your body are tight, such as your hips or hamstrings, pain is likely to be on the menu. 

Tackle the problem: Warming up your knees and butt with some hip extensions will help to take the burden off weak knees. ‘Place a Bodyism Mini Band (bodyism.com) just above your knees to keep your knees in line with your toes, and stop them dropping inwards as you move,’ Rebecca suggests. ‘Only bend to a point where you have no pain, keeping your heels firmly pressed into the floor – then push up through your heels, engaging your bottom, hamstrings and core.’

5. Reduce muscle aches

We’re sure we don’t have to tell you that post-exercise soreness tends to set in a day or so after your workout. Usually the result of overloading muscles, soreness is often necessary to help muscles repair and grow, but that I-can’t-get-off-the-sofa pain stems from an improper warm-up. ‘Foam roller work and stretching can loosen the fascia to allow muscles to work to their full potential,’ explains Rebecca. 

Tackle the problem: What you do before and after a workout is just as important as the session itself. ‘Use a foam roller on the body parts you’re going to work, and on areas of tightness,’ says Rebecca. ‘Follow with dynamic stretches such as arm circles and lunges to activate your muscles.’ If ice baths really aren’t your thing, use good nutrition to help you bounce back. Eat plenty of protein and put watermelon on your shopping list. A study published in the Journal of Agricultural and Food Chemistry found that watermelon juice can help alleviate muscle soreness thanks to high levels of an amino acid called L-citrulline.

6. Dodge stitches

Stitches are a common complaint when overexerting through exercise. Although rarely serious, they can impair your physical performance and reduce the effectiveness of your workout.

Tackle the problem: It’s thought that beginners suffer more than seasoned gym bunnies, so don’t go too hard if you’re a newbie. And, while it’s important to drink water prior to your workout, too much liquid could do you more harm than good. ‘Drinking water before your workout increases your chances of suffering a stitch,’ says fitness expert Dean Hodgkin (ragdalehall.co.uk). ‘There is also anecdotal evidence to suggest shallow breathing, or panting, can be a trigger, so concentrate on deep inhalations and exhalations during your workout.’ 

Rock that bikini with pride this summer with these deliciously healthy foods. 

Yo've booked your beach break and bought a new two-piece, but the fear of stripping off has got you panicked. Sound familiar? Then now is the perfect time to kick-start a summer eating plan so you look and feel amazing in time for take-off. 

Quinoa 
This ancient South American grain packs a healthy protein punch, making it an excellent slimming aid. Super-versatile, it can be used to bulk out soups and stews and used in place of your usual carb choice. 

Cherries 
Looking for a fruit that works overtime for your health? Cherries are rich in the antioxidant anthocyanins, which increase fat-fighting enzymes. Plus, these little beauties could maximise workout results by warding off post-exercise muscle pain. 

Salmon 
Want to wage war on wobles? Stock up on salmon when hunger hits. This oily fish is an excellent source of omega-3 fatty acids, which keep skin cells plump, whilst keeping you full - curbing the the urge to snack.

Garlic 
Wonderful for adding flavour to food, garlic helps the liver to filter out toxins in the body. These pungent cloves are also packed with a molecule called allicin, which helps keep your immune system healthy, reducing the risk of summer sniffles. 

Avocados 
Packed with healthy monounsaturated fats, avocados help your body manufacture a compound called glutathione, which is needed to detoxify harmful substances. Plus, the good fat content will help to keep summer skin looking its best while filling you up - so you snack less! 

Strawberries
Nothing says summer quite like a fresh punnet of strawberries, and the good news is that this British seasonal staple is actually a slimming food. They rank low on the glycaemic index, which means they help to control the blood sugar fluctuations responsible for food cravings. Plus, they're a powerhouse of skin-perfecting vitamin C.

Eggs 
Cheap and versatile, eggs are a fab source of appetite-curbing protein, making them a dieter's best bud. A 2008 study published in the International Journal of Obesity reported that eating eggs for brekkie helps to boost weight loss for those following a calorie-controlled diet. 

Lemons 
Lemons are like a magic wand for weight loss. They're detoxifying and help to promote proper digestion, which keeps bloating at bay. If they're not already part of your morning routine, you're missing a trick. Sipping on a mug of hot water and lemon filters away any impurities in your system, boosts the metabolism and keeps your cells hydrated so your skin glows. 

Broccoli 
Make dark green vegetables like broccoli a priority on your plate and the weight will fall off! Why? This green superfood helps your body to flush out everyday environmental chemicals due to its rich sulphur-containing compounds. Steam your veg instead of boiling to keep the nutrient content intact. 

Nuts 
Raw nuts act like a wake-up call for weight loss. Brazil nuts, almonds and cashews are all loaded with protein and omega-3 fatty acids, which help to speed up the slimming process to get you in swimwear-worthy shape.

If you’re not already a coconut oil fan, these clever sachets from Jax Coco are sure to do the trick.

Containing one of the purest extra virgin coconut oils in the world – and produced in less than two hours after the coconut is dehusked – the beneficial oil in Jax Coco Snaps (£8.99 for 24 sachets) is extracted with a state-of-the-art centrifugal system to retain more of its health-giving nutrients.

Perfect for life on the go, simply grab a single-serving size snap and add to a smoothie, your morning coffee, afternoon tea or evening hot choc. If you’re heading off for an impromptu night out after work, a little coconut oil will tame frizzy hair and give it a brilliant shine. Or, swept across your cheekbones, will bring out the natural pigment in your complexion.

We love! 

Find out more at Jax Coco
Stock up on sachets at Honestly Healthy Food

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