Your Choice - Fitness Options

Women should not use heavy weights.  Women should only use heavy weights.  Do cardio to lose body fat.  No, don't do cardio.  We hear a lot of noise about exercise online.  Some fitness professionals and exercise enthusiasts loudly proclaim the "one right way"  and put down other programs or methods, often discounting the benefits of exercise beyond weight loss or aesthetics... meanwhile over 75% of Americans do not exercise enough or at all.

You don't have to use barbells.  You don't have to go running.  You don't have to join a gym or studio.   You don't have to do high intensity workouts.  Not if you don't want to.   All you have to do is move your body consistently.  How you do this is up to you.  If you are cleared to exercise,  you have choices that can work right now.   You know you should exercise.  You know why.  It's the how and when that gets tricky.  Whether that is via group classes, joining a gym,  at home, outdoors or with a trainer, you can find one that fits.  

Committing to consistent exercise is an investment of time and (often) money. It is worthwhile to explore your options.

The main considerations: 

• Price - What are you willing to pay for fitness services?   Are you willing to pay more for personalized service or more choices?  Do you receive re-reimbursements (insurance or work) for certain types of fitness programs?  How does fitness fit into your budget?  Is it a priority? Should it be?
• Convenience - How important is a convenient location?  How important are operating hours or flexibility in scheduling?
• Social - Is it important to you to socialize before, during, or after your exercise sessions?  Is exercise a social outlet for you?   Would your prefer to exercise with others or alone? 
• Commitment/Time-frame - How long do you plan to use the services?  Are you willing to sign a year-long contract?
• Discipline/Motivation - What motivates you to get going?  What keeps you going?  Do you rely on others?   Do you currently have self-discipline to maintain an exercise program on your own or do you need support?
• Knowledge/Education - How comfortable are you exercising on your own?  Do you prefer guidance and instruction?  Do you want to learn more about health and fitness? 
• Goals & History - What has not worked in the past?  Do you have previous injuries or current concerns that need to be worked around?  Do you have areas that require special attention? How do your goals align with the services offered?  What happens if you continue to do what you have been doing?  What happens if you change?

Let's look at some of your options...

The Gym   

• Price:   Gym memberships vary but are often comparatively inexpensive.
• Convenience:  Conveniently located, many are open 12 or more hours per day.   A wide variety of equipment and machines are typically available. Many offer other services such as babysitting, juice/smoothie bar, personal training, and group classes for an additional cost.  Gyms can become quite busy certain days of the week or times of the year making preferred equipment or machines scarce. 
• Social:   Gyms provide flexibility to exercise with friends or solo.  You may meet new people and develop new friendships.   However, it can be intimidating to talk to others (not to mention, it may also be unwelcome!) Unless you have others to go with you, the gym means exercising on your own more often than not.  For some, this leads to boredom.   It can be uncomfortable or anxiety-producing to exercise in front of others of mixed fitness levels in the gym environment. 
  
• Commitment/Time-frame:  Most gyms will require a year-long contract to be signed. Not necessarily a bad thing because making a financial commitment can help you stick with it!   However, it may be difficult to get out of a contract early if you change your mind about the facility or your circumstances change (fees for breaking a contract vary - be sure to ask!)
• Discipline/Motivation:  Going to the gym regularly relies heavily on self-discipline and developing a routine.  It can be easier to talk yourself out of going when you “don’t feel like it” or have competing priorities.
• Knowledge/Education:  You can plan your own exercise sessions which gives you freedom to incorporate what you enjoy.  However, if you are unsure of what to do or where to begin you may get discouraged or stick with the familiar.  Also if you are unsure of how to properly perform an exercise, injury is a possibility.  If you want to train with particular goals in mind, fitness knowledge matters.
  
• Goals & History:  If you are experienced with developing fitness-related goals and knowledgeable about exercises and modifications, the gym is a great option.  If you are new to it, it can be more challenging to establish realistic goals and figure out what to do each time you go. Often, when starting out, people try to do too much too soon.   If you have previous injuries or areas that require special focus, it can be challenging to know how to safely work around or improve them.

Group Fitness or Studio

• Price:  Varies quite a bit from inexpensive to expensive depending on type of class or studio.  It can be cost effective (especially if you go more than once per week). 
• Convenience:  Often conveniently located, most offer several classes throughout the day.  Variety of options are available depending on where you live and where you go (cardio, bootcamp, yoga, powerlifting, etc.) Some offer babysitting or other services for an additional fee. 
• Social:  You may develop close relationships with the instructor(s) and other clients.  The social aspect of group fitness has been shown to boost mental health.  If you like competition, you can find group fitness with this element. Attending group classes can be challenging for some people with anxiety or those feeling self-conscious about exercising with others.  However, you may have enough options to find a facility/class that is a good culture fit for you...each class or studio may have a different "feel".  
• Commitment/Time-frame - Many will offer a 12-month contract while others may offer pay-as-you-go or class pass purchases.  Usually a longer commitment offers a better value as long as you attend classes on a regular basis.  Like the gym, contracts will likely require fees to cancel early.
  
• Discipline/Motivation - Self-discipline is important to attending class regularly but other clients or the instructor may offer additional motivation for regular attendance.   The facility may hold various challenges or incentives throughout the year to further improve regular attendance.   
• Knowledge/Education - The workout is pre-planned.  Most group fitness classes have instructors who cue during class to make sure you are working efficiently and safely.  A byproduct may include learning about fitness and exercise topics during class. 
  
• Goals & History:  Group fitness usually has a higher fun factor which can make it easier to be consistent.  However, classes themselves are not  personalized.  You may not receive the personal attention you need to correct your form or get the most out of the session.  It is easier to feel pressure to work beyond capabilities to match others or do exercises not suited to your body in a group environment.  The instructor is unlikely to know each individual's concerns or limitations because a formal assessment process is often not included. Classes may not be progressive so it is easier to plateau.  
  

Workout at home or outdoors

• Price:  Inexpensive or virtually free.  This is dependent on equipment or programs you want to purchase.
• Convenience:  You don’t have to go anywhere which is awesome!  However, space to workout and store equipment can be an issue. 
• Social:  No social outlet unless you have friends or family to join you.   But also less chance of anxiety because no one is watching; you can let loose!
• Commitment/Time-frame:  Generally none.    However, this is not always positive; making a financial commitment can play a role in consistency and your commitment to exercise. 
  
• Discipline/Motivation - Self-discipline needs to be high to exercise at-home regularly.  Support from family or friends is often necessary.  Distractions or other priorities vie for your attention at home making it easier to skip planned sessions.   It can also  be easier to give up or ease up mid-workout when it gets hard because no one is watching or coaching you in person.  You are also more susceptible to boredom, however, online programs offer an abundance of options.
• Knowledge/Education - You have to plan your sessions yourself or follow along a workout via DVD, streaming service, etc.  No one is there to correct your form or help you get the most out of your workouts.
• Goals & History -  It can be difficult to develop appropriate goals without guidance and input.  If you have pain or previous injuries,  you will have to figure out adjustments on your own.   

Personal Trainer

• Price:  As with all options, this varies greatly.   Hiring a personal trainer tends to be a pricier option. And it can cost you money if you skip sessions without notice.  However, a personal trainer can offer a greater value: personalized assessments, programs, tracking, general nutrition information and guidance, and other forms of support.
• Convenience:   Availability may not be as flexible as other fitness options.  However, many trainers offer in-home services or online programs.  It can be challenging to find a trainer matching your preferred coaching style and training environment. 
• Social:  One-on-one training offers less social interaction than group.  However, with the right trainer, you will develop a working relationship that can be a valuable part of your fitness journey. 
• Commitment/Time-frame:  Variable.  Some trainers require a minimum commitment while others do not.  
• Discipline/Motivation:  Many personal trainers will help you develop habits to stick with the plan.  Working one-on-one means greater accountability.  It is significantly more difficult for you to skip sessions.  She will ask appropriate questions and initiate discussion to help you identify positive changes and areas in which you might improve.  The investment and commitment to personal training can translate to greater motivation.
  
• Knowledge/Education - You do not need any fitness knowledge when starting to work with a trainer.  Session/program is planned for you based on your goals and assessment.  You will receive cues and correction for proper form.  You may learn quite a bit about exercise and nutrition.  
• Goals & History - A worthwhile trainer will develop personalized programming to fit your goals.  You should find a trainer you relate to and who has knowledge and/or experience with your particular goals or concerns.   Assessments and discussion will determine if there are specific areas you should work on to maximize your efforts and help you stay healthy down the road.  A trainer will offer an appropriate level of challenge and progression and help you work around around any limitations. 

 
Determining how you proceed really depends on your preferences, your budget, and what you value most.    When it comes down to it though, all choices are better than doing nothing.  Look at the full picture rather than focusing on part of it.   What is of most value TO YOU?   What has not worked in the past?  Don’t consider only price or focus solely on how you feel right now.  Exercise is an investment in yourself.   All new things are a bit uncomfortable at first.  Committing to a consistent exercise routine can transform your quality of life.    What are you waiting for?

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Reuna Fitness Personal Training:
Personal training provides

• One-on-one program tailored with your goals and assessments in mind
  • Sessions and progress are tracked. You will receive updates every 8-12 weeks.
    
  • Adjustments made as needed
    
  • Fun and personally-preferred exercises included in programming
    
• Accountability and weekly e-mails or texts to check-in, answer questions and remind you of "homework"
  • Additional workouts or assignments determined together based on several factors.  For example, if you express that you aren't in the habit of drinking water and often get headaches and feel tired. You will have options for homework that include things like: track your water intake for three days, or drink a glass of water upon waking in the morning at least four days this week, etc. 
    
• Nutrition information to support your fitness journey
  

Read a bit more about Reuna Fitness LLC services.  Contact me with questions or to set up a free initial consultation.