{"id":3370,"date":"2023-03-22T07:30:00","date_gmt":"2023-03-22T12:30:00","guid":{"rendered":"https:\/\/blogs.tops.org\/wellness-wednesday\/?p=3370"},"modified":"2023-03-23T12:42:51","modified_gmt":"2023-03-23T17:42:51","slug":"how-to-overcome-gymtimidation","status":"publish","type":"post","link":"https:\/\/blogs.tops.org\/wellness-wednesday\/how-to-overcome-gymtimidation\/","title":{"rendered":"How to Overcome Gymtimidation"},"content":{"rendered":"<figure class=\"wp-block-image alignright size-full\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-3287 size-medium\" src=\"https:\/\/blogs.tops.org\/wellness-wednesday\/wp-content\/uploads\/2023\/03\/gymtimidation.jpg\" alt=\"How to Overcome Gymtimidation\" width=\"375\" height=\"350\" \/><\/figure>\n<p>\u201cGymtimidation\u201d is a new term I heard earlier this month. And the original\u00a0<a href=\"https:\/\/www-nytimes-com.cdn.ampproject.org\/c\/s\/www.nytimes.com\/2023\/03\/09\/well\/move\/gym-workout-anxiety-fears.amp.html\">NY Times article<\/a>\u00a0I read got me thinking that identifying factors in an external environment which might make us uncomfortable working out around other people, is likely easier than recognizing what unrealistic expectations or pressure we place on ourselves in regard to fitness performance. So I decided to chat with nutritionist and certified personal trainer\u00a0<a href=\"https:\/\/www.instagram.com\/wiseandwell.daily\/\">Herman Lynn<\/a>, who hosts the\u00a0<a href=\"https:\/\/www.audacy.com\/podcast\/wise-well-090ba\">Wise and Well<\/a>\u00a0podcast, about how to avoid this mindset trap. Here are the key takeaways from our discussion:<\/p>\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li><strong>Stress can impact&nbsp;exercise&nbsp;in regard to motivation&nbsp;<em>plus&nbsp;<\/em>the effectiveness of a workout overall.<\/strong>&nbsp;<br>Lynn and I agree that it is important to remember that any moderate to high-intensity movement does place a certain amount of baseline stress on the body. \u201cIn the right dose, it&#8217;s good stress that sends a signal to our body to build strength, muscle and endurance,\u201d he states. But we need to keep in mind that physical stress can exacerbate any mental or emotional strain you may be feeling.<br><br>\u201cToo much chronic stress (from our jobs, relationships, parenting, etc.) can add up and leave you less motivated to do your workouts. Someone who is super disciplined may power through, but they may notice their recovery and energy levels drop over time, Lynn explains. \u201cStress is a bell curve. The right amount will make us stronger and more resilient. Too little won&#8217;t create enough stimulation to grow. Too much will cause burnout.\u201d <br><\/li>\n\n\n\n<li><strong>Modifications to routines are often necessary during certain life events.&nbsp;<\/strong><br>\u201cIt&#8217;s important to understand the difference between workouts that are stressful for the body and less intense workouts that promote recovery. If you are feeling overwhelmed or have a lot of stress outside of the gym, reduce any strength training you may be doing to one to two hours a week\u2014in addition to focusing on other ways to stay active like walking, hiking or doing mobility work,\u201d he suggests.&nbsp; <br><br>We also both recommend taking time to assess your physical, mental and emotional state, post-workout. Overall you should feel better\u2014not worse. \u201cIf you are habitually sore,&nbsp;feeling tired all the time and\/or are having trouble sleeping, you may be doing too much,\u201d Lynn says. \u201cThis will change as your life changes. Certain exercises you could have easily tolerated in the past may now be too much because of a new baby or working longer hours. And that&#8217;s okay! Less is often more when it comes to exercise at times.\u201d&nbsp;<br><\/li>\n\n\n\n<li><strong>Consistency is more important than intensity.<\/strong><br>A sign you need to step off the gas for a bit in terms of the type\u2014or the amount\u2014of physical recreation you are doing is frequently delaying getting started&nbsp;<strong><em>or<\/em><\/strong>&nbsp;only being able to think about when a particular class, bike ride or swim is going to be finished the entire time you\u2019re moving. \u201cBeing able to understand when you need to lower intensity is the key to consistency,\u201d Lynn affirms. \u201cIf you are using a barbell, and within the first couple of sets you just aren&#8217;t feeling it, then reduce (or put down) the weight and simply focus on practicing the specific motions (like squatting or flexing\/extending your arms). Same with running\u2014maybe you just slow down and walk (or jog slowly) for a day, followed by some stretching after. Move away from the \u2018<em>all or nothing<\/em>\u2019 mentality and be at peace with \u2018<em>good enough<\/em>\u2019 sometimes.\u201d<\/li>\n<\/ol>\n\n\n\n<p>Does your desire to participate in active movement ebb and flow based on other life factors? Let\u2019s discuss this topic more in the comments thread below.<br><br>Keep walking with wisdom \u2013 and encouragement \u2013 by your side this Wednesday.<\/p>\n\n\n\n<p><em>\u2014Rachel<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u201cGymtimidation\u201d is a new term I heard earlier this month. And the original\u00a0NY Times article\u00a0I read got me thinking that identifying factors in an external environment which might make us uncomfortable working out around other people, is likely easier than recognizing what unrealistic expectations or pressure we place on ourselves in regard to fitness performance. [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":3374,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[12],"tags":[],"class_list":["post-3370","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellness"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\r\n<title>How to Overcome Gymtimidation - Wellness Wednesday<\/title>\r\n<meta name=\"description\" content=\"How do you overcome Gymtimidation? 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