It’s 2023 and we are about to jump into a brand new year full of new opportunities – you just have to say yes! And girl ,if 2023 fitness goals are on your mind, I’ve got you. This is your guide to the LSF 30 Fitness Challenge
I designed the LSF 30 challenge to help you build healthy routines, reset, lose weight, learn to fuel your body and give you the tools you need to CHOOSE YOU in 2023!
Your LSF 30 Routine
I wanted to give you some really amazing resources to help you throughout the next 30 days.
Below you’ll find a breakdown of how your app workouts work, the LIVE workout schedule, a Healthy Swaps Guide and a simple routine builder so you can jot down the healthy habits you want to add in daily!
Stop doing the same old sh*t.
If you want things to change YOU need to change. Change the way you think, your habits, how you spend your time and your ideas of who you were last year. It’s a new day and change means we’re growing.
Spend time today thinking about how you want to FEEL about yourself and your life at the end of these 30 days!
Get & Stay Motivated
It’s one thing to think about what you want and a whole other thing to actually make it happen.
We all start out the year with the best intentions, but usually fall off somewhere by February… Not you. Not this year!
If you’re tired of making excuses. If you’re ready to unlock your full potential truly change your life I have something really special for you!
I’ll be starting my 8 week Making Moves Motivation Program on January 2nd and spaces are filling up!
Join me for this first-of-its-kind program; walking you step by step through my tested method to get and stay motivation…for good!Learn More Below👇🏻
Making Moves Program Includes:
Ultimate Accountability: Daily and weekly email, text and Instagram check ins from Katie
Self Assessment: Guided prompts and self reflection evaluation
Exclusive Brand New Motivation eBook: Your guide through every step of the challenge
PrivateSmall-Group Workshops: Join (3) exclusive workshops w/ Katie to help you achieve the best results
**We are limiting the size of the program for this challenge to provide the best experience**
I’ve designed your workouts to be FAST, EFFECTIVE, EASY TO FOLLOW and so that you literally can do them ANYWHERE.
You’ll find these in the challenge section of your MOVE app.
Don’t forget if you’re new, I’m giving you 30 Days FREE + EVERYONE can get another 30 Days FREE for completing the challenge to help you keep up with your routine in February. Start your FREE 30 Days here.
Your goal is that you complete all three each day, log your workout (you’ll need a full calendar to get the bonus 30 days free) and share your sweaty selfies!
YOUR LIVE WOROUT SCHEDULE
Each week I will be doing a LIVE WORKOUT on Instagram.
Save the schedule below and add them to your calendar so you don’t miss out!
This is a great way to kick off the week, get some serious motivation and have a chance to win some fun giveaways too!
YOUR ROUTINE BUILDER
If you did the Holiday Survival Challenge with me you’ve seen this sheet. It was a game-changer for so many of you girls so I wanted to bring it back for LSF 30.
Use this to jot down any little healthy habits you want to add to your daily routine throughout the day. Your 2022 Goals Planner is a great place to really break down your goals.
Hi friends! Happy Monday! I hope you had a wonderful weekend and a Merry Christmas to those who were celebrating!
Some pics from our holly jolly weekend:
It was the perfect weekend and I’m already sad that today we’ll be packing away decorations. The holiday season always goes by too quickly, but this year was warp speed. Welp, bring on spring and summer swimming and BBQ season 😉
For today’s post, I wanted to share the top posts and pages of 2022. I always love going back and looking at my top-performing posts to give me an idea of the type of content you want to see. I used this info to plan my editorial calendar, along with your amazing annual survey suggestions. It’s always interesting to see which posts blow it out of the water (which usually have nothing to do with food, fitness, or fashion.. but more like potty training and guinea pigs lol). This year I was surprised! WAY more fitness and health content than usual.
This was one of those posts that I was proud creating, because I knew I had friends out there who needs help with spin bike setup. (Also, I think the Peloton intro video does not explain it very well.) I was pumped to see that this post is still a top pick!
I’ve been using Nutrisense for over a year now – I have a CGM attached to me while I write this post – and it’s been such a helpful tool in my health journey. It’s been so insightful to see how my body responds to different habits, stressors, foods, and workouts, and I’ve been able to make positive changes in my routine.
This is an old post – my girls are far beyond the potty training years – but has held a top spot for a long time. My mom and nana potty trained Liv in 24 hours, and I’m sharing all of their tips here. (P potty trained herself when she was about 18 months old. She yelled at me, “NO MORE DIAPERS” and that was that. I’ve had it very easy on the potty training front lol.)
This was another post that I thought would help those who were curious about the difference between the two popular bootcamp-style classes. I break it all down here!
I made this training plan for a friend (who has used it successfully a few times now) and wanted to share it on the blog. I’m definitely not a running coach, but I am pretty good at putting plans together that can help you get towards your goals without encouraging overtraining injuries.
This morning detox drink is such a great way to start the day, and now through my work studying blood sugar balance and learning more through IHP, I know more about WHY this can be so beneficial. I had stopped drinking it, but brought it back into my routine. It’s excellent first thing in the morning, or even in the afternoon an hour or so before lunch or dinner.
This is still one of the best things I’ve ever done for my health. While I definitely miss the look of my implants, I feel a thousand times better with them out. I anticipate that this post will continue to be a top post because the demand for this procedure continues to rise as women become more educated about the potential harm of breast implants.
This is another healthy drink I love! You can also drink it AFTER a balanced meal (veggies, protein, healthy fats, smart carbs), if you’re worried about spiking blood sugar.
Frida, the queeeeeeen! It’s hard to believe that she’s even bigger now than she was in these pics! She’s slowly taking over the living room. Sharing all of the details about how I keep her alive and thriving.
One of my favorite things about the TRX is that it’s easily scaled for various fitness levels. This plan focuses on exercises that would be appropriate for beginners, with room for more challenging professions.
I didn’t post a ton of new workouts this past year – it’s one of my goals for 2023 – but I was happy to see ya’ll are still using the workouts and plans I’ve shared here.
The age old question haha. Thankfully, I have a few amazing tempeh recipes and strategies!
These blog posts are random… just like yours truly
It’s a pretty solid mix of fitness, good eats, and lifestyle posts. I also noticed that the second half of my top 50 analytics were focused on biohacking products (like my sauna blanket review, Oura ring, red light face mask, etc.). I was very surprised to see so much fitness content doing well this year. It was a good nudge to continue to answer questions my friends out there want to know regarding fitness and health strategies, classes, and formats. It’s also a good nudge to post some more full plans and workouts!
If you have any suggestions for the upcoming year, pleeeeeease take 2 minutes to fill out my annual surveyhere. It’s so important to me to create a blog that you enjoy reading, so your feedback means the world to me.
Ok friends, I’m doing something wild the rest of the week: I’m taking the week off of blogging. I’m pretty sure I’ve never done this and am looking forward to a little break and hitting the new year back here refreshed and ready to go!
It will be the perfect time to enjoy some extra adventures with our babies before they head back to school. I also need to do this for myself to prove that my blog won’t disappear if I happen to step away for a few days. 😉
I’ll see you all in the new year and hope you have a wonderful week!
Hi friends! I hope that whether you’re celebrating Christmas, Hannukah, or a lovely Friday, that you have an amazing weekend. Please know that I’m grateful for you every.single.day and I’m sending you the biggest hug and lots of love. I pray that 2023 is a year filled with happiness, good health, and time surrounded with those you love.
Thank you for being here and being a part of this community. <3
xoxo,
Gina + the Pilot, Liv, P, Maisey, Cookie the hairless guinea pig, and Donut
Hi friends! I hope you’re having a wonderful week! I’m so excited for today’s podcast episode because I’m chatting with Chef Whitney Aronoff about healthy cooking strategies, high vibration foods, her favorite healthy meals and more.
Here’s more about Whitney and her background:
Whitney Aronoff is a Health Supportive Personal Chef in Laguna Beach, California who attended The Natural Gourmet Institute and went on to work farm-to-table restaurants in New York City and Newport Beach. She is passionate about wellness, the vibration of food, and supporting others in living their best life.
As a personal chef Whitney prepares custom meals and dinner parties for her clients. She shares her seasonal recipes on Starseed Kitchen and in her eCookbook, High Vibration Cooking. In 2020, Chef Whitney launched a line of organic spice blends, graciously sharing the custom seasonings that brought her family around the table for years.
Knowing that a healthy diet is just one layer of being well, in 2021 she launched the podcast High Vibration Living With Chef Whitney Aronoff. She interviews experts on healthy eating, cooking, wellness, beauty, travel and spirituality to help others find the modalities and tips to help them feel their best and live in harmony with the world around them.
As the expert on high vibration foods, Whitney believes eating is a transfer of energy between our energetic being and the food we eat. She is an advocate for setting intentions that put the power of healing in our own hands through what she identifies as the four pillars – food, spiritual, emotional, and ethereal.
After all, only you know what your body needs!
Believing the healthiest meal you can eat is the one you make at home, Chef Whitney aims to invite people into her kitchen, feeling empowered to make healthy choices for themselves and their loved ones, and to experience high vibration living.
Resources from this episode:
The weather is cooling down, and I’m still obsessed with my sauna blanket. It feels even BETTER when it’s chilly outside and you can use the code FITNESSISTA15 for 15% off! This is one of my favorite ways to relax and sweat it out. I find that it energizes me, helps with aches and pains, I sleep better on the days I use this, and it makes my skin glow. Link to check it out here. You can also use my discount for the PEMF Go Mat, which I use every day!
I love love love the meals from Sakara Life! Use this link and the code XOGINAH for 20% off their meal delivery and clean boutique items. This is something I do once a month as a lil treat to myself and the meals are always showstoppers. I have a post-holidays shipment on the way and CAN’T WAIT.
Get 15% off Organifi with the code FITNESSISTA. I drink the green juice, red juice, gold, and Harmony! (Each day I might have something different, or have two different things. Everything I’ve tried is amazing.)
If any of my fellow health professional friends are looking for another way to help their clients, I highly recommend IHP. You can also use this information to heal yourself and then go one to heal others, which I think is a beautiful mission.
Thank you so much for listening and for all of your support with the podcast! Please be sure to subscribe, and leave a rating or review if you enjoyed this episode. If you leave a rating, head to this page and you’ll get a little “thank you” gift from me to you.
From Nana’s Famous Egg Dish to Spiced Sangria and Bourbon Pecan Pie, these are our favorite holiday recipes that we enjoy every Christmas!
‘Tis the season for all of the festive eats and drinks. We’ve been enjoying this cozy week at home cooking our favorite holiday recipes and getting ready for the Christmas weekend
While most of the time I aim to eat nourishing recipes with greens and protein and fresh wholesome ingredients (like these spa cuisine recipes), I like to live by the 80/20 perspective, allowing plenty of space for special treats. I’m also a big believer of enjoying holidays, special food, and time spent together.
We have several traditional-to-us recipes that make an appearance on our table during the holiday season year after year; like it’s tradition to have Alton Brown’s Overnight Cinnamon Rolls on Christmas morning while opening presents. From brunch casseroles to spiced sangria and Ina’s rib roast, I’m sharing our favorite holiday recipes – enjoy!
This egg casserole is perfect for any brunch or holiday celebrations. It freezes beautifully to make ahead, and tastes amazing with pico de gallo salsa.
These green beans are bright and fresh, with creamy goat cheese, orange zest, crunchy slivered almonds and sweet cranberries. The recipe is gluten-free and only takes 15 minutes from start to finish.
This salad is a fall dream come true. It has butternut squash, spicy arugula, a tangy vinaigrette, chicken, pumpkin seeds, goat cheese. It’s perfect for any holiday gatherings or parties and makes a veggie-packed side dish. My vegetarian friends can easily omit the chicken and it’s just as delicious without it.
Holiday spice sangria! It’s made in advance of any holiday soirees, and the flavors just get better over the span of a few days. It’s perfect to take to parties, as it’s a fun switch-up from the usual bottle of vino.
Another favorite from Ina. Chocolate, bourbon and pecans—what’s not to love? I’ve made this twice this year already and plan to make it again on Saturday.
Here’s what our menu looks like this year:
Christmas Eve: dinner at my dad’s house (Mexican food buffet + my Aunt’s famous egg nog and all the desserts)
Christmas Brunch:
Nana’s egg casserole
Alton Brown’s cinnamon rolls
Bacon or ham (I haven’t decided yet)
Tamales and beans (from madre!)
Christmas Day dinner:
Cheese board and artichoke dip with crackers
Mediterranean chopped salad
Smoked turkey on the Traeger
Stuffing and gravy
Beef tenderloin with horseradish sauce
Cheesy potatoes (madre)
Fresh sourdough
Bourbon pecan pie + dessert platter (tons of different cookies and candies)
Mulled wine, egg nog, and champagne
It should be a very good, and very tasty, weekend ahead 😉
Sharing my top picks for the best hiking trails in Tucson.
Hi hi! Happy Christmas week and hope that you all are having a lovely morning. We had a great weekend. It was Elf night with friends, we decorated gingerbread houses, and I taught a barre class. We’re headed on a little staycation later this week, and I’m definitely looking forward to it.
For today’s post, I wanted to share some of my favorite hiking trails in Tucson! We are in the middle of hiking season (I think the best weather is from late October until early May), and my top trails have been packed with locals and tourists, enjoying the gorgeous Tucson scenery. I’ve been a fan of hiking for many years, but really fell more in love with it over the past few years, because it was one of the only things we could do. We used the opportunity to explore some of our favorite trails, we visited Sedona a few times as a family, and the kids fell in love with hiking, too.
It’s become one of our favorite family adventures.
I wanted to post some of the best Tucson hiking trails, plus some of my tips for hiking with kids.
Best hiking trails in Tucson
Sabino Canyon
Sabino Canyon is the destination, but within Sabino Canyon, there are tons of trails. If you are a newbie or it’s your first time in Tucson, you can stay on the main tram road, which is about 7.3 miles out and back. It’s paved and heavily-populated. Within the canyon, you can use All Trails to discover so many different trails depending on length and your hiking level. If you want something more rustic but still populated, you can do the Bear Canyon trail.
For longer/sportier hikes, try Phoneline, Blackett’s, and Seven Falls (pack a lunch and lots of water for this one).
If you have kids with you, I highly recommend Bear Canyon to Sabino Dam. It’s short and there a ton of water for the kids (and adults) to wade and play.
Finger Rock
I’ve only ever done the main Finger Rock trail, but it’s become one of my favorites. The scenery is gorgeous, the views are amazing, and it’s not super challenging or rocky. It’s pretty kid-friendly, but keep in mind that there are more creatures here. I’m from Tucson and had never seen a gila monster in the wild until this past year; I saw two on this trail within a few weeks of each other!
Tumamoc Hill
Tumamoc Hill is a large hill by campus and is 3.1 miles total (an out-and-back). The first half is a steep incline and when you reach the top, you have sweeping views of the entire city. This is one of my favorite recs for visitors because the views are majestic, it’s not super long, and then it’s a short drive to the Mercado San Augustin for Presta coffee and Mexican donuts (from Estrella).
Agua Caliente trail
This one is an 8-mile out-and-back that’s relatively challenging with beautiful views. A major perk: dogs are allowed on this trail (on a leash!). This is a rarity in Tucson, so it makes this trail pretty special.
Ventana Canyon Trail
This one is right by the Loews Ventana Canyon resort. It has lots of ups and downs, but great views, and pretty accessible for all levels. If it has rained recently, you may have to cross through water. My Tucson insider tip: do this on a Sunday, and book the Brews and Blues brunch at Loews afterwards. You’re welcome.
Tips for hiking with kids:
– Get them kids’ Camelbaks, and encourage them to wear them, even if you’re only planning on a short hike. When the kids wear these, it’s like they have a superpower and it’s been over a year and the novelty hasn’t worn off. They LOVE these things and feel like legit hikers when they wear them. (It’s also very handy to not have to carry both of their water bottles).
– Hiking shoes may be worth the investment. I find that many kids’ sneakers are slippery on the bottom and don’t do well with climbing or steeper areas. I’ve found all of the kids’ hiking shoes on Amazon (these ones are excellent) and Nordstrom Rack.
– Go out with zero expectations. Since the girls were babies, I’ve told myself that a walk or hike may last 5 minute or may last 2 hours. Whatever happens, it’s ok. They ALWAYS surprise me. These kids have climbed super steep areas (like Camelback Mountain and Birthing Cave in Sedona), gone through caves (in Boulder), and have hiked for many hours with plenty of water and snacks. The first part of the hike is always a mixed bag (“This is boring,” “When is it over?”) and then they never want to leave.
– Go with friends! If your kids are apprehensive about hiking or you’re trying to build excitement for them, invite some of their friends to join in. This one is always a winner, and something we try to do over breaks from school.
So, tell me, friends: what are your favorite hiking trails near you? Spread the love in the comments!
What’s your favorite hiking destination? I DREAM about going back to Mountain Trek. It was absolutely magical.
Hi friends! Happy Friday! How are you? What do you have going on? Our friends are having their annual Elf party tonight and we have the fighter group’s kids’ Christmas party tomorrow. I’m setting up a table for the kids to make snowman slime! I’m also teaching a barre class and finishing up holiday baking and prep so I can CHILL next week. I hope you have a lovely weekend ahead! This post is going live early, so when I’m awake and have the kids dropped off at school, I’ll put all of this year’s Favorite Things giveaway winners live here. (Yessss you can sneak in last-minute entries until I get the winners posted.)
Friday Faves
Some adventures from this week:
The most beautiful hike with the crew! They woke up and asked to go to Sabino Canyon, so we headed there for a family hike to the Sabino Dam. The water was freezing, but it didn’t stop all of us from getting our feet wet. 😉 I’m so happy the babies like to hike as much as we do! We capped off the afternoon with a trip to the dog park, Starbucks for pink drinks for the girls and a pup cup for Maisey, and smoked brisket with salad and homemade sourdough for dinner.
Can someone please explain to me how both of my babies are almost as tall as me?
Decorating nana’s house for Christmas. We were late on the boat this year, but better late than never, right? We took pizzas over and had a little front yard picnic while the Pilot strung the lights and the girls danced around to Christmas music.
Fitness + good eats:
Here’s what this week’s workouts looked like! I don’t typically count walks as my workouts (since we don’t move very quickly and I think of it more as a mental health break than a workout) but included them below.
Sunday: Leisurely family hike – 1 hour
Monday: Pure barre + 30-minute walk with Maisey
Tuesday: F45 total body resistance workout + 30 minute walk with Maisey
Wednesday: Walk with Maisey (30 minutes)
Thursday: F45 leg day + 30 minute walk with Maisey
Friday: Fit Team upper body weights (40 minutes) + 30-minute walk/jog with Maisey
Saturday: OFF
If you’re looking for Christmas recipes for next week, here are some ideas!
What are you cooking for Christmas dinner? We always try to switch it up, and I’m a little stumped this year. We always do Mexican food at my dad’s for Christmas Eve, and last year we did surf and turf at our house from Christmas day (steak, salmon, crab legs, and sides). If you have any ideas or traditions, please send them my way! I’m thinking of this turkey roulade and this rib roast? You can never go wrong with Ina.
Fashion + beauty:
Holiday shopping is wrapping up! I always love to go back and see which gifts you’ve enjoyed most from my gift guides and report back on all the good stuff!
Here are the top gift guide picks from my analytics:
This turtleneck. I have it in the camel color and the quality is amazing
My current fave jeans are in the top each week – I’m so glad so many of you like them as much as I do! It’s a perfect way to venture into non-skinny jeans without going too far
I finished this book and LOVED it. While I’m pretty familiar with the top blood sugar hacks, the author really broke it down in a way that was accessible for life, and backed everything up with studies, as well as her own observations. It was an easy read and if you’re looking to improve insulin sensitivity and optimize your body’s blood sugar response, definitely check it out! (I only with she would have gone more into sleep and stress, but really enjoyed the book.)
I’m also wearing a Nutrisense CGM right now and have implemented some of her strategies. If you’d like me to write a post with changes I’ve made or things I’ve emphasized more often, I can definitely do that.
This podcast episode is sponsored by Nutrisense! I’ve been a huge fan of Nutrisense for over a year and am wearing a CGM right now 🙂 If you’d like to join me and get insight to your habits, your body, and make some healthy changes, sign up here. Use this link and the promo code TFP (stands for The Fitnessista Podcast) to get $30 off and 1 month of free dietitian support.
Hi friends! I’ve got a new podcast episode up today and I’m chatting with Julie Davey about gut health, GI map testing, and food sensitivities. She’s a Nurse Practitioner and GI Mapping Specialist with so much knowledge and experience to share.
119: Gut health, GI map testing and food sensitivities with Julie Davey, RN, MSN, ACNP-C, ANP-C, IBBFA
Here’s what we discuss:
– How GI map testing works and who might benefit from it
– How our gut health affects many processes in the body, including our immune system function
– Food sensitivities and the difference between an IgE and an IgG reaction
– and so.much.more!
Here’s a bit more about Julie:
Julie is a nurse practitioner with over 20 years of experience in healthcare. She received her undergraduate degree from the Medical College of Georgia and graduate degree from Emory University. She holds a faculty position at Emory University educating future nurse practitioners.
In 2013, Julie became interested in a more holistic approach to wellness. She began educating others on the power of food and natural medicine to heal the body. Today, Julie owns a virtual consulting business helping clients get to the root cause of their symptoms through innovative clinical testing. She is passionate about gut health and is the co-founder of Mastering GI MAPPING, a course teaching medical practitioners how to incorporate GI MAP testing into their practice. She takes a holistic approach to healing the issues uncovered through proper testing in order to restore energy, mental clarity, promote better sleep, skin, immunity, weight loss, and so much more! Julie is the co-host of the podcast “Take the Upgrade” which allows her to share her message with the masses. Julie loves empowering others with the necessary tools to live a healthy and vibrant life. She believes that with the right support and daily habits, you will experience real progress and lasting change!
Have you been wanting to try Nutrisense? Now is your chance! I’ve been using this tool on and off for a year, after I found out that my fasting glucose was borderline high. It’s enabled me to make simple changes in my routine, and learn more about how my body responds to certain foods, stressors, and habits.
Your blood sugar levels can significantly impact how your body feels and functions, and Nutrisense helps you analyze in real-time how your body responds to exercise, stress, and sleep. It’s so empowering to be able to see how your body is responding, and make changes as you go. I also like to wear a Nutrisense CGM every couple of months as a reminder to focus on the habits that help me sleep, function, and perform at my optimal level.
Check out Nutrisense here and use the code TFP for $30 off and 1 month of free dietitian support! The dietitian support is invaluable and helps you assess your data, make changes, and run experiments.
Thank you so much for listening and for all of your support with the podcast! Please be sure to subscribe, and leave a rating or review if you enjoyed this episode. If you leave a rating, head to this page and you’ll get a little “thank you” gift from me to you.
2022 is almost in the rear view mirror and right now is the perfect time to reflect on what went well this year—and what you want to focus on more next year! My 30-Day Challenge is back, better than ever, and my goal for next year is to join LSF 30 with you!
If working out more effectively or consistently is anywhere on your list, then the LSF 30 is the perfect way to start your new year too!
LSF 30 2023 Breakdown:
The 2023 LSF 30 challenge is going to be the best yet!
Here’s what you’ll get:
30 Days FREE premium access to the MOVE fitness app for your daily workouts
FREE 2-day detox ebook to start the challenge with clarity (no gross soups or weird juices in sight!)
Plus, you’ll get cheered on every step of the way with me and the rest of the LSF community.
That’s 60 days of working out, totally free. And there’s no strings attached, other than asking you to commit to yourself and having the best 2023 possible with LSF 30.
FREE Meal Plan
I want you to have everything you need to crush 2023, so to kick things off, I’m giving you my brand new 2 Day Detox Meal Plan with recipes for FREE when you join!
We’re also going to have a lot of fun together on email and in my text club! All of my best tips, major giveaways, and surprises to help you start the new year STRONG!
⚠️ WARNING
Starting your year withLSF 30may cause a total lifestyle transformation that lasts all year long!! It helped me and tons of other women in our #teamlsf community to kick off our fitness goal for the new year.
Whether your goal is to shed pounds, tone your body, or get extra support to stay consistent with your 2023 routines, it’s time to CHOOSE YOU and join my LSF 30 Challenge.
There’s PLENTY more LSF 30 support, tips, and giveaways coming on the @lovesweatfitness Instagram and via text. If you’re not opted in, text BEST ME 23 to +1 (949) 570-5746 right now to join.
Besides the grunting and the weights dropping, there is a secret code of conduct that is totally foreign to any newcomer on what to do and not to do.
These rules of etiquette aren’t just for newbies!
I see a lot of “veterans” who completely disregard them or just simply aren’t aware of what they are doing. So whether it’s your 1st or 500th time in the gym, let’s explain how to properly behave.
Also, if you’re nervous about the gym, turning people from “noob” to “warrior” is what we do in our 1-on-1 Online Program. But we don’t take ourselves too seriously, so we’ll program fun missions like “Play on the Treadmill” and “Lift One Easy-Peasey Weight” to ease into it. If you’re interested, check out more here:
#1) Getting Started and Preparation
If I had to summarize every gym rule into three simple, guiding principles, they would be as follows:
Be aware of your surroundings.
Act like it’s your equipment.
Be cool.
Simple, right? Everything else is just a specific example of these three principles. Now, I’m not trying to be a Johnny Buzzkill with all these rules.
Nobody Likes Johnny Buzzkill.
Instead, they’re meant as a way to keep you and other gym goers safe, help you feel more confident and comfortable, and get the most out of your gym visit.
1) Read the rules at your gym!
This seems obvious, but when you step into the gym, take a look around at any rules that are posted on the walls. They are there for a reason! And if you’re not sure about a rule, ask a staff member! Some things that are 100% perfectly fine for one gym may not be okay for another gym.
Examples:
Is chalk (for your hands-on moves like deadlifts or pull-ups) allowed or not? Some facilities don’t want to have to clean up the mess, while others allow you to coat the place like Tony Montana’s mansion.
Are you allowed to drop weights and/or deadlift? Some facilities in office buildings won’t allow this, as it makes a ton of noise for other tenants.
Can you take your shoes off? Some people like “barefoot” training, but some facilities want you to keep your shoes on at all times for legal/safety reasons.
I could go on and on with various discrepancies, but in the end, it’s always going to come down to house rules. It doesn’t matter if you agree with the house rules or not, even if they are silly and should be ignored. Just like your dad used to say.
2) Shower / clean your workout clothes!
Yes, I know it sounds funny to shower before your workout, but I’m putting this rule of etiquette in here in case it has been a few days since you’ve last showered.
“I’ll just work out and shower afterward, never mind that I currently smell like a like a turd covered in burnt hair.”
People should not be able to smell you coming.
Keep things fresh!
On the same note, I know some people will work out, cram their sweaty gym clothes in a gym bag and then let them sit there and marinate until their next workout. After a few rounds of this, the clothes are likely to hop out of the bag themselves and start running around.
Gym shorts might be able to go for two workouts in a row, but shirts that have probably soaked up some armpit sweat should go straight from the gym into the hamper.
If you’re not sure this rule applies to you, this rule applies to you.
3) Use a Towel / Wipe down equipment
Cleanliness should be a given when sharing equipment, right? I’d hope so, but we’ve probably all seen the person who doesn’t use a towel and/or leaves a big sweaty puddle on the bench before they run off. This is gross.
Don’t be that person!
Use a towel (or bring one if one isn’t provided), and be sure to wipe down all surfaces your skin touches when you’re done with the equipment.
Any facility should have wipes or a spray bottle with disinfectant throughout the gym that you can use to spray and wipe down a piece of equipment. Not sure? Ask the staff!
This rule is pretty big, because as I say, “there’s nothing worse-a than MRSA”. (My mom was a microbiologist, so I can make that joke).
4) Put Equipment Away!
This falls into the “what if this stuff was yours” department. After you finish an exercise, put stuff back where it goes!
Don’t wait until the end of your workout; you should be cleaning up as you go along! Not sure where something goes? Ask the staff!
If you are lifting and using a bar, please please please put the weights back in some semblance of order. This is just common courtesy.
Your apathy becomes somebody else’s responsibility, which is not cool.
Don’t do this:
Ugh.
5) Warm-up / Stretching
What’s to be said about warming up and stretching? Just that you should make sure that you’re not setting up camp in a walkway.
For most gyms, it should be fairly clear where you stretch and warm up (there will often be mats or foam rollers around the area). If you’re not sure, just look for a spot where you don’t think you’ll be in anyone’s way.
You’d be surprised at how many people set up to stretch with all of their stuff in the middle of a thoroughfare and then get mad when you have to step over them.
I see it all the time. Someone grabs a pair of dumbbells, then proceeds to stand directly in front of the whole rack and curl, shrug, or flap their arms up and down – like they’re a mother bird protecting their eggs from predators.
95% of the time, it’s curls.
I don’t care what exercise you do, but please just get your dumbbells and take a step away so others can use the dumbbells too!
I know some people want to use different weighted dumbbells back to back, but I swear you won’t lose your pump if you take an extra 10 seconds to walk the dumbbells back to the rack. You might even build up your grip strength a little more with the impromptu farmer’s walks!
2) Give people space
Move around the weight room like you’re defensive driving. If someone picks up a pair of dumbbells, just give them space to the front and side. With practice, you’ll start to anticipate what exercise they might do, and where their arms (and the dumbbells) will be.
You can still move and walk around them, but just walk a wider circle if needed. Getting smacked with a dumbbell is no fun for anyone involved. Walking blindly through the dumbbell section is like walking blindly through a windmill farm.
Weights can be lifted, swung, or circulated from anywhere at any time. Keep your head on a swivel, and move slowly if you see somebody with a weight.
3) Don’t block someone’s view of the mirror
There’s a reason that any gym has a mirror behind its dumbbell rack – people like to watch themselves lift weights!
Now, for many, this may be a vanity issue, but for most, this is just to watch their form.
(Note: looking in the mirror during larger/heavier movements like the squat and deadlift is not recommended).
Regardless, don’t block someone’s view if it can be avoided! When you see someone looking intensely into the mirror and lifting dumbbells, then do your best to stay out of their line of sight. You can certainly walk in front of them, but give them some clearance and be quick!
4) Don’t drop the dumbbells – only dumbos do this
Another common practice in nearly any gym is finishing a set with dumbbells, letting out a huge gasp, like you are Aquaman and just came to the surface of the ocean, then dropping/slamming the dumbbells to either side of your bench.
There are some weights that are meant to be dropped (more on that below) but dumbbells are NOT one of them. Structurally they don’t respond well to repeated drops, and you are very likely to break one of the dumbbell heads off. I have seen this countless times.
If your workout destroys the equipment you are using, you’re doing it wrong. And nobody thinks you’re cool dropping your weights, I promise. Even if they’re heavy.
Nobody cares.
Actually, they’ll care…if the dumbbell rolls or bounces onto their foot.
Don’t be that person.
#3) Barbels and Other Equipment
I’m sure there are plenty of people reading this who wish they could work out with no one else at the gym. I hear ya. Unfortunately, this is rarely the case, and many of us have to get to the gym when everyone else is there.
How do we share? It’s no different than how you were supposed to share your toys as a toddler.
1) Check if the equipment is free first
If I’m approaching a squat rack, a bench, a lifting platform, or anything else that someone may be using, I’ll get into my hunting and tracking mode – looking for signs that another lifter may be in the area.
Is there a towel laid out on it? (Usually a sign something is being used)
Are there other pieces of training equipment laying around, like a notebook, backpack, or weight belt? (Also a good sign something is still being used)
Is there a loaded barbell? (50-50 that the equipment is being used. People are TERRIBLE at putting away weights – see my photo above)
After this quick assessment, look around the gym and see if anyone is coming over to that piece of equipment or looking at you. If it seems that someone is beelining toward me, eyes locked, then I ask them “Is this free? Are you using this?”.
If there are people immediately around a piece of equipment, I’ll wait until they are resting, then ask them if they saw anyone using this particular piece of equipment. When that person has their headphones on, this exchange is often just a non-verbal point in their direction, then a point at the equipment. Essentially asking them “Excuse me, are you using this?”
Writing all this out, I am starting to realize all the non-verbal cues and communication I’ve picked up over the past few decades in the gym. Bro sign language, as it were.
2) Saving equipment
So you’ve deemed the equipment is yours to use, score.
But now you want to save it while you go get a quick drink of water. No problem! A simple way to do this is to drape your towel over the bench or bar. This is like a “reserved” card on a table at a restaurant. I’ll often put my training log on the bench or under the bar too, as this is a further deterrent to someone swiping your stuff.
Note: this doesn’t mean you can just drape a towel over equipment, leave for 10 minutes, and then get mad when you come back and somebody else has taken it over!
If you need to step away from the equipment for whatever reason, don’t leave for more than 30 seconds!
And if you need to go to the bathroom or leave for longer than this, please relinquish the equipment to others who are ready to train at that moment.
3) “Working in” with someone
So there’s a piece of equipment that you want to use, but someone is using it right now! I go through a few thoughts in my head:
Can I do this exercise elsewhere or substitute another exercise? There are countless examples I could rattle off, but this will be something you’ll get to figure out as time goes on.
Should I ask to “work in” with this person? If the other person is doing the same exercise and/or around the same weights as you planned, then it makes sense to ask to work in.
If you are squatting 95 lbs (awesome!) and they are deadlifting 495 lbs, then it would involve a lot of weight changes (and moving the bar) and most people will say “no” to working in. Ask yourself if working in will cause a bunch of logistical problems. If the answer is “yes”, it’s best to wait.
If all lights are green, ask if you can work in with someone. When they finish a set, you can then change weights if needed and get in a set yourself. After your set, help them change the weight back to what they were using. If you’re not sure what to do, just talk to the person!
You may ask to work in, and someone says “no” or “I have just a few more sets”. If that’s the case, you wait for the equipment or find something else to do. It’s nothing personal! I’ll ask them:
“How many more sets do you have?”
“How much more time do you have?”
And then determine what to do from there. If it’s just a few minutes, definitely wait.
If you are waiting for a piece of equipment to free up, you can stand nearby, but don’t hover! That’s annoying! The person knows you want that piece of equipment.
There are definitely best practices for circuits at the gym:
Pick things that are close together It drives me crazy to start working out on a piece of equipment, and then somebody comes out of nowhere and says they are using that equipment – they were just busy doing another exercise on the other side of the room. Pick exercises/equipment that keeps your roaming area small.
FORGET about complicated circuits when the gym is busy. Is the gym busy? Forget about trying to get a squat rack AND a bench AND a chin-up bar. Pick one. There’s the classic CrossFit workout “Linda” that has you using three different barbells with different weights for different exercises, plus a bench (for the bench press). If you ever try running this in a busy gym, people have the justifiable right to throw you out the window.
Less complicated circuits during busy gym times might be a barbell exercise, followed by a bodyweight exercise. Or even something on the chin-up bar, followed by a bodyweight or dumbbell exercise in that immediate area.
Learn to share!
Whatever you do, don’t occupy multiple pieces of equipment and then lollygag or mess around on your phone instead of actually doing the workout.
This will draw the ire of your fellow gym goers faster than anything.
#5) the Squat Rack, the Bench Press, and Lifting Platform
I recommend you read this section, even if you think you’re miles away from using either of these.
(And if you’re scared to use the rack or the platform, check out our Beginner’s Guide to work your way up!).
Here at the squat rack, bench press, or lifting platform, the chance of injury increases if you’re careless due to more weight being lifted/thrown around. So let’s go down some rules of etiquette to remember.
1) Stay out of a lifter’s “bubble”
Unless you are spotting them (another article entirely), you’ll want to stay around 3 feet (1 meter) or more away from another lifter. This is safety for you, and to not distract them. When in doubt, wait until they are completely done with the lift before moving around them.
2) Stay out of a lifter’s line of sight
This might not sound intuitive, but if you can – stay out of the lifter’s line of sight (area directly in front of them for about 10 feet/3 meters) when they are getting ready to lift, or when they are lifting.
This is VERY distracting to be walking/moving around when they are lifting.
3) Leave someone alone if they are getting ready for a lift
People don’t just instantaneously squat or deadlift. There is often mental preparation before one actually grabs the bar. This is a terrible time to talk to the lifter at all (except if they are in immediate danger).
How do we know if the lifter is getting ready? They’ll often be facing the bar, looking serious, perhaps eyes closed in focus. Look for these cues and give the person their space. Speak with them after a lift, after some time has passed.
4) Bail the bar correctly / Don’t destroy equipment
For ANY exercise you do, if you are destroying the equipment in the process (e.g., dropping and breaking dumbbells, bending bars), then you are doing something wrong.
For something like the back squat, set the squat rack safety pins to just below your squat depth, and place the bar down on the pins if you get caught:
If you throw the bar backwards off your shoulder while in a squat rack, it will tend to bounce off the pins and bend/ruin the bar.
If you are lifting outside a squat rack with bumper plates, it’s completely fine to drop the bar to the ground behind you. Buck the bar back and get your butt out of the way.
For more, here’s How to Bail Out of a Back Squat:
If all of this scares the heck out of you, use weights that you are confident you can lift (no need to bail), and/or ask a staff member. Just remember that when you bail, both you AND the bar should be in good shape afterward!
5) Use the right bar!
The standard barbell in most gym is 45 lbs/20 kg, BUT some gyms may have women’s bars (33 lbs/15 kg), and even practice bars (15 lbs/5 kg). If you load a 15 lb bar (often made of lightweight aluminum) up with 45 lb plates, you can easily bend and ruin the bar.
Again, we advise against destroying your gym’s equipment. If you’re not sure of bar weight – ask a staff member (that’s what they’re there for!) or even a fellow lifter.
6) Unload the bench press, and squat weights properly: DANGER DANGER
This may be less a matter of etiquette and more a matter of safety, but make sure you unload a bench press or squat fairly evenly from both sides. This may take a little longer as you take off a single plate from one side, then a single plate from another side, but trust me when I say it is absolutely the way you have to do things.
If you take ALL the weight off one side and leave the other side with a ton of weight on it (anything more than a 45 lbs/ 20 kg differential concerns me), then you put the bar in a very unbalanced position, and it can easily flip sideways off the bench or squat rack, especially if bumped.
I pray you never see this happen, as it is scary and can cause serious injury to yourself or others around you.
7) Asking for or giving a spot
A “spot” is just an assist during a lift. We could write an article just about this (and Critical Bench has written an excellent one). If someone asks you for a spot and you feel uncomfortable, simply decline and say you’re not comfortable with it! They’ll understand!
If you are in need of a spot, simply ask someone nearby who looks strong and is currently available. In your gym career, you’ll probably be spotting bench press 99.9% of the time.
Before I give or get a spot, I’ll make sure we are both clear on the following key points:
“Do you want a lift off or not? (help taking the bar off the rack)”
“How many reps are you going for?”
Anything else that’s special should be laid out before the bar is out and moving. Lots to cover, and again I’ll defer to the Critical Bench article if you want to read more!
8) Don’t do curls in the squat rack
This rule is comically universal. The point of it that the squat rack should be used for squatting, overhead pressing, perhaps benching, and for doing all these other barbell exercises that are often hard or impossible to do elsewhere.
If you’re curling (or doing anything else) in the squat rack that could EASILY be done elsewhere, then people will call you out on it.
This goes for many exercises. If you can do that movement somewhere else, but you’re taking up the location of a place where only specific exercises can be done, you might be tarred and feathered by the locals.
Fair warning!
#6) General Gym Atmosphere
We’ve talked about preparation. We’ve talked about specific areas of the gym. Let’s go back to general gym etiquette:
1) Getting advice from randos
For as long as there have been gyms, there have been “bros”. And for as long as there have been “bros”, there has been “bro science”. This generally means the type of advice thrown around the gym that may be true, false, or just plain ludicrous.
Men: Feel free to listen to any advice given, nod your head politely, and then continue on with your workout as before. If you are genuinely curious, just research the advice later. Steve recently had an old man tell him squatting below parallel was going to ruin his knees – Steve politely nodded, then got back to squatting deep.
Women: Feel free to listen to any advice given, nod your head politely, and then continue on with your workout as before. Women may find themselves being talked down to by a male gym member – given “advice” or off-hand comments.
Our Senior Coach Staci, who deadlifts 400+ pounds, often has bros remind her “the big ones are 45-pound plates, don’t hurt yourself.” She then proceeded to load up 4 of them on either side of the bar and outlift the bro. He shut up quickly, but there’s always another one to take his place, sigh.
Her advice for this situation:
“If someone treats you like you’re an idiot, or if they start telling you you’re doing things wrong, I always reiterate a very simple and polite line: ‘I appreciate your input, but I’ve got to finish my workout now. I’m on a tight schedule.’
It doesn’t matter what they said or if they’re wrong. Just move on.”
2) GIVING advice to randos
Unless someone is putting themselves or others in immediate danger, I don’t give unsolicited advice. Even if someone might need it, no one appreciates the “know-it-all”, and you never know someone’s goals, previous or current injuries, or experience.
They could be doing EXACTLY what they need to be doing!
3) Making noise / expletives
While some gyms may forbid you from making noise, many are fine with you making a bit of noise while you lift.
Every gym is going to have a different atmosphere, but generally speaking, you’re fine making some noise as you fight through a tough part of a lift (think of a karate “kiai!”).
Yelling and screaming loudly and continuously, like someone electrified your barbell, is often frowned upon because it is very distracting to other people working out.
Expletives? If you’re in a gym that is fine with curse words during lifting, you’ll soon know it. Just assume that people don’t want to hear you drop F-bombs around them. Weight training is cathartic, but we don’t need to get that crazy.
4) Dropping weights
We’ve already talked about dumbbells (don’t drop them) and barbells in the squat rack (bail correctly, don’t just drop a bar onto metal pins).
The one time it’s perfectly acceptable to drop weights is when using bumper plates. These are plates that are coated in rubber and often used for Olympic Weightlifting (the clean, the jerk, and the snatch). These bumper plates can be safely dropped and this makes bailing out of an Olympic lift much safer.
If you are not used to hearing this type of weight drop, it will sound like a bomb went off to you! No fear! You will soon get used to this common sound in the gym.
If you are dropping these weights yourself, don’t just drop them and let them fly wherever. Keep your hands by the weight to keep them in your lifting area.
When in doubt about dropping weight – ask the gym staff!
5) Don’t stare and No Creepin’
This is good life advice, but in the gym this can be incredibly distracting to someone working out (and a little creepy). I know that whatever the person is lifting may be impressive, but standing and staring – in their line of sight – is quite distracting!
I include this because it’s happened to me. Cleaning some weight, and had a guy stand in front of me (no) about two feet away (no) and watch me lift, like I was a television (no, no, no). Staci deals with the same. And gentlemen, just because you’re staring at somebody through 8 different mirror reflections – if you can see them, they can see you. You’re not clever, you’re creepy.
6) Cell phone use
We understand that having a cell phone on the gym floor is useful – whether using it as a timer, tracking your workouts, or filming your workout/technique.
Just refrain from loud, distracting conversations on the gym floor (take it elsewhere!). If you can talk on the phone loudly throughout the entirety of your workout (which I’ve seen people do), you’re doing it wrong.
Also, don’t occupy a piece of equipment if you’re going to sit there scrolling through Instagram or Facebook. You’re there to train, so train!
Lastly, the gym is not your private filming studio. Any filming should be done so that the number of other people in your video is reduced or eliminated.
Not everyone wants to be an “extra” in your Instagram video! Also understand that people aren’t always on the lookout for your cellphone filming, so have some patience if people walk in front of your camera – they don’t know it’s on or what you’re doing.
7) Drinking water and eating food on the gym floor
What about bringing a gallon of water with you around the gym? If that’s your thing, and you reallllllly like water, go for it. Just don’t spill it please.
Everything else can wait until later. I’ve seen people eating a wide range of things on the gym floor. Ick.
8) What if someone is being uncool?
As I mentioned before, if someone is doing something that is an immediate danger to themselves or others, it’s fine to step in and give them warning right then and there. It’s more important that we keep all our fellow gym-goers safe, than worry about offending someone.
If someone is doing some of the other things on this list (and someone eventually will), you can feel free to tell them yourself.
HOWEVER, most people will not take kindly to this, even if they’re in the wrong. The easiest thing to do is bring it to the attention of the gym staff. They will deal with it in the best way possible – because that is part of their job!
No More Accidental Assery, Congrats!
This might look like a monster list of things you HAVE to remember before you step foot into the gym.
Please, don’t stress and don’t get overwhelmed. We’re laying these etiquette rules out there because Rebels ask us about these all the time. We all want to be more comfortable in the gym, and knowing just a few of these things can help with that. Think of this as a resource you can refer back to when you need to catch up.
Remember, most of these come back to the following:
Be aware of your surroundings
Act like it’s your equipment
Be cool
The rest is just details – Ones you’ll know by heart as you continue your fitness journey. Always remember to have fun!
What’s the most absurd thing you’ve seen somebody do while in a gym?
Have any other tips for your fellow gymgoers?
Leave it in the comments below!
-Jim
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