Tag Archives: gym

High Protein Snacks for Gym-Goers

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If you’re on a busy schedule, it can be hard enough to fit in a gym session; let alone pack in a high protein snack. Here are some ideas for high protein snacks for gym-goers – enjoy!

Seeds and nuts - Photo by Maddi Bazzocco on Unsplash

Ideas for high protein snacks

Protein powder Shake

Whipping up a protein powder shake is really one of the easiest and quickest ways to give yourself a boost before a gym session. You can use one of our handy shakers to mix your chosen protein, and drink it on the go.

Protein filled flapjacks

Have you heard we also do delicious protein-packed treats? Our flapjacks are easy to eat on the go, and are great for those with a sweet tooth.

You can also bake with protein powder, making pancakes or cookies with a protein boost, and ration these for pre / post gym snacks.

Nuts and seeds

Don’t grab for high fat crisps or chocolate, grab a handful of almonds or sunflower seeds and use this as a quick snack. Especially if your body is craving fuel – you need to feed it optimal food and not a quick snack that doesn’t give you the nutrition you need for your workouts.

5 Items You Need for a Great Gym Experience

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Women working out on yoga mats - Photo by bruce mars on Unsplash

Going to a gym is a great way to keep fit. Some gyms have loads of amenities, and others don’t; but a good way to ensure you have a good gym experience, is to have these items:

A great gym bag with separate shoe compartment

A good gym bag can’t be beat. Ensure you get one with a separate shoe compartment to lock away those stinky gym shoes. Make sure you get a gym bag big enough for a washing bag, and all the other items below.

A sweat towel AND a shower towel

It’s good etiquette to take a clean towel out onto the gym floor with you. Having two towels means you can use one on the floor and one in the shower afterwards. Choose micro-fibre for the sweat towel – it’s quick dry and easy to use.

Protein powder and shaker

When training hard, it’s important to give your body a good protein dose before or just after a gym visit. Take along your Goprotein powder and shaker to ensure you can top yourself up as needed.

A good water bottle with a covered spout

Keeping yourself hydrated at the gym is imperative. Get yourself a good water bottle with a covered spout – for easy access and no spills during your workouts.

Odour neutralisers, deodorant and wipes

It’s a good idea to keep yourself, your bag and your workout area clean and smelling nice. It makes for a better experience all-round if you use anti-perspirant, naturally. And having odour neutralisers in your bag will keep your bag smelling nice.

Wipes are especially important at the moment, and a good idea to keep equipment clean for those around you.

6 Gym Etiquette Tips

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Gym etiquette, it can be a contentious subject. But it’s really all about respect – of the property, of the equipment and of the other people using the gym facilities.

Respect the equipment

This should go without saying, but it’s really important to follow this one. Put equipment back after use, take time to learn how to use the machines properly; and if you see any damage, report it immediately.

Wipe down the equipment after use

Pretty much the first rule of using a gym. Wipe down the equipment with a clear towel, and use the anti-bacterial spray or wipes provided by the gym. Gyms will generally be working to a higher cleaning standard than ever before now, but do your part too!

Don’t hog the machines

If the gym is busy, keep your time on each machine to a reasonable level. Yes, you might like 40 minutes on the exercise bike, but when the gym is busy, cut that to 20 – let others have a go too. Or visit the gym when it is less busy.

Women working out on yoga mats - Photo by bruce mars on Unsplash

Don’t take calls on your phone

Having someone make a phone call next to you at the gym is so distracting. And while it’s usually more of an unwritten rule, it’s generally a well known one. Keep your phone for listening to music and monitoring your workout.

Give people space

Hovering or hurrying people off equipment is an absolute no-no! Don’t crowd people, and don’t make people feel under pressure to move if they are mid-exercise. It’s also really important to give people the physical space needed to do their exercises or reps safely.

Locker room etiquette

The locker room can be a minefield of etiquette issues. They are often limited on space, so be respectful and don’t spread your stuff all over every free bench. If showering, be quick and efficient and wear flip-flops for hygiene. Clean up after yourself too!

Use our ISO FUEL Isotonic Sports Drink for those pre and post workout boosts!

Using a Resistance Band Properly

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Your resistance band can give you an effective full-body workout. But only if used correctly. Follow these tips on using a resistance band properly.

Here’s how to use the resistance band properly

You’re aiming for 15 reps, ideally, keep going for 3 sets with a 30-second break between sets. Keep your joints protected by utilising your muscles; and keep your back straight and not strained.

  • Chest

Wrap the band around your back with arms out to the side, bring them together and back.

  • The Row

Put the band under your feet, bend at the waist 45°, and with a slight bend in your knees pull the band up to chest height repeatedly.

  • Deadlift

Put the band under your feet again but straight back. Bend your knees and stand up again. The band stays in your hand at hip level.

  • Press

Stand straight, hands at shoulder level band held taut between them. Push your hands straight into the air, and back down.

  • Lunge

Put the band under one foot and step forward while pulling up on the band. Bend your knee until your thigh is parallel to the floor and repeat.

Build Up To Bodybuilding

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Are you considering starting some weight training and bodybuilding? Here are some top tips to build up to it safely.

Tips for building up to bodybuilding safely

  • Learn good form – Learning good form using weights is an important part of the journey. If you dive in with no instruction, you can end up hurt. Alongside the safety aspect, your progress will be hindered without good form.
  • Be aware of any old injuries – All too often people take up a new workout regimen without fully taking into account any old injuries. Especially if they involve core or back issues – these can derail training quickly and cause permanent damage. If you take them into account and advise your trainer, you can save yourself a world of pain.
  • Add more protein to your diet – Eat more eggs, chicken, fish, milk and nuts. You will notice that it is sometimes hard to eat as much protein as you need in bodybuilding, so adding protein shakes into your routine is a good idea.
Compression clothing
  • Steer clear of processed and sugary foods – If you want to work towards being a bodybuilder, you will need to cut out the junk and work with foods that will give your body long-lasting fuel and nutrition.
  • Stick to dumbbells and barbells to start – It’s easy to get drawn in by all the high tech equipment at gyms, but actually, using free weights is the most effective when starting out your journey to bodybuilding. They also encourage good form!

Try our training and recovery formula powder for your post workout protein fix!

How To Start Working Out Again

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The lockdown has made it difficult to keep training and exercising. You may need to ease yourself back into the routine.

How to start

Start by doing any exercises you can at home. Then book your gym slot, your fitness doesn’t matter, being there does. Don’t expect too much from the first workout. There will be new systems to be aware of. Simply turning up is three-quarters of your battle.

Photo by Humphrey Muleba on Unsplash

Small steps towards working out again

Once there, start with your favourite exercise and reduce the intensity of your training, you can increase it and be back to where you were in a matter of weeks.

Take plenty of rests and enjoy the experience. You’ll want to make it a positive experience so that you come back again!

Staying Clean At The Gym

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COVID-19 should have changed everyone’s attitude to the gym. Here’s the best way to stay clean at the gym.

Tips for staying clean (and healthy) at the gym

  • Never wear the same clothes twice without washing them
  • Use antibacterial wipes on your cell phone, other electronics, and the machines you’re using
  • Water bottles should be washed after every session
  • A towel helps eliminate sweat and creates a barrier to the machine if necessary
  • Wash your hands or sanitize before and after every session
  • Don’t touch your face
  • Skip it if you’re feeling unwell

Stick to the rules, they’re for the benefit of everyone.

Be aware of your surroundings

The benefits of having a larger gym, where you can spread out, are particularly important at the moment. Choose areas away from others if you can, sanitise, and remember to not touch your face. Sweat bands are good to minimise your temptation to touch your face.

Use our Sterizar Antibacterial Handwipes at the gym for added protection and convenience.

Should I Take Dextrose when training?

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Glucose is the fuel that powers your muscles and major organs. You won’t find glucose in your local store, it’s in practically everything you eat. But, you can find dextrose, the pure form of glucose!

What is Dextrose?

Dextrose is the simplest of sugars, it comes from corn syrup and is very easy to digest. It will give you a virtually instant burst of energy.

Should I Take Dextrose when training?

You should consider taking it when you’re training and running out of energy, whilst undertaking endurance training, and as part of a post-workout supplement. Dextrose spikes insulin which increases the absorption rate of your whey protein shake.

Of course, it is a sugar which means calories and carbs, you’ll have to factor these into your diet plan. But the benefits are real, you should take it in moderation to aid with the above scenarios.