Avoid Fitness Faux Pas With These 10 Tips From an International Etiquette Expert

Now that the holidays are over, many of us will be heading back to the gym to burn calories, strengthen our core and start the New Year. Whether you're an exercise newbie, fitness buff, or seasoned athlete, it's important to recognize that the exercise and fitness community have subtle etiquette.

For example, swimmers coexist in close proximity in lap lanes, pacing and passing smoothly without saying a word. Cyclists worldwide not only maneuver among cars, they also share the road with each other - communicating with phrases and gestures that are as much a part of their community as their bikes and helmets.

So why has so much been written in recent years about the etiquette challenges in our fitness facilities? We have all had experiences that we have gone home and talked about, from overly friendly co-exercisers to embarrassing perspirational moments. Even personal trainers admit it can be an intimidating experience to return to the gym. Whether you are an exercise novice or a fitness buff, avoid a gym faux pas. We've put together our top 10 tips to ease your re-entry and make it just that much more enjoyable for you and your fellow gym members.

1. Fitness Attire. Be sure your athletic attire covers what needs to be covered and fits properly. Certain barre, core strength, and Pilate's exercises require work on a bench or the floor. Be sure that bottoms are not so loose as to be revealing when you are bending over or prone. Be sure running and cycling pants do not become see-through when the fabric is stretched tight. Wear a proper sports bra and clean athletic shoes. Learn the fitness facility boundaries for sport-specific athletic shoes, such as spin shoes.

2. Fragrance Fail. Don't forget antiperspirant. Avoid perfume and heavy make-up while working out. If a fellow exerciser's fragrance is overwhelming, visit with the front desk, email the club, or slip a note in the suggestion box. Arrive clean and wearing clean clothes, not covered in golden retriever fur from bathing your dog!

3. Explore the Facility. Before your first set, explore. Returning to the gym? Learn the layout to increase your self-confidence and create mental energy. Walk around like one of the 'regulars' who knows the answers to the following questions: day care options, services offered, hours most crowded, location of towel and antibacterial wipes, water, and restrooms.

4. Introductory Session. Be honest and ask yourself: Do I know what I am doing? If you are unsure about the equipment or how to get started, one of the best things you can do is hire a personal trainer for a few sessions to get started in the right direction. Don't feel obligated to enroll for a yearlong class. Keep in mind that the vast majority of personal trainers do not offer free sessions.

5. Noise. Remember, people are there to focus on their workout--and they don't appreciate distractions. Keep the personal music in your earbuds tuned to an acceptable level so that only you enjoy the music. People focusing on their routines do not appreciate singing, karaoke, personal smartphone conversations, or loud discussions in the fitness facility.

6. Respect. The only person who should correct another's form is a personal trainer or a gym employee. Working out is a great place to meet people; however it is not a singles club. If you wish to mingle, wait for a cue (such as a shared smile) to strike up a conversation. Don't be a bore and overshare how well, or poorly, you are doing with your workout or diet. Too many people go on for too long when discussing diet or fitness. For long gab sessions, invite your friend to go grab a coffee after your workout.

7. Mirrors. Many people watch themselves in the mirror to monitor form and execution. If a weight or machine is in front of someone performing a set, it is polite to wait for them to finish. Avoid selfies, primping, and preening in front of the mirrors--you don't want to be known around the gym as that guy or girl.

8. Perspiration & Anti-bacterial Wipes. Make an effort to wipe the equipment before you sit down and when you finish, regardless of whether you perspired. Many fitness facilities provide anti-bacterial wipes or towels to wipe down mats and machines when finished, especially at the end of a class!

9. Share. Cooperation is the key here. While resting between sets, avoid lounging like a lizard on the machine. Allow others to work into your sets, and ask politely if you wish to 'work in.' Return equipment such as BOSU balls, mats, and bands. Unload weight bars and re-rack free weights--leaving weights on the floor is unsafe and may cause others to trip. Don't hog the machines--limit exercise on cardio equipment to 30 minutes during peak hours. Turn off any electrical equipment that you used such as the elliptical TV, lights in the BMI room, or portable fans.

10. Locker Rooms. Since this is shared space for a large numbers of people, don't drape your personal items all over the bench while you're changing. Place clothing directly in your locker or gym bag. Be sure your cell phone is turned off or to 'silent' when you are in the gym or exercising (including when placed in the locker). Remember to clean cosmetics from the counter. And the biggest locker room faux pas of all--don't walk around naked; the majority of people feel a little uncomfortable being so close to someone who is baring it all!

Minding your gym manners will help with your fitness goals and confidence in the New Year. We like to think we're not only exercising our muscles, but also exercising the kind of manners that make the gym a better place for everyone.

-- This feed and its contents are the property of The Huffington Post, and use is subject to our terms. It may be used for personal consumption, but may not be distributed on a website.

How to Start Working Out If You Really Hate Exercising

By: Laura Williams


Credit: Cole Saladino/Thrillist

From the outside looking in, exercise sure looks like a form of medieval torture. The exertion, the grunting, the self-inflicted pain -- it's not exactly a walk in the park.

Except that it is. It is exactly a walk in the park. And if you're still not exercising because you "hate exercising," then it's time for a little chat. Your "I hate exercising" excuse is about as acceptable as claiming you hate puppies, and both speak to potentially serious problems with your heart.

Here's how to push past the pain and start moving your butt.

Pull up your big-kid pants
Before I even get into all the ways you can overcome your hatred of exercise, I'm going to assume two things: 1) you're an adult, and 2) you accept the reality that adults sometimes do things they don't want to do because they're the right thing to do. Do you always love going to your job, or to dinner with the in-laws? I bet you do it anyway.

Guess what? Exercise is good for you. It's good for your family. It's good for your mind, your body, your budget, and your earning potential. It's good for your mental health and social well-being. It's good for your self-esteem and confidence. There are a million reasons exercise is good for you, so frankly, as an adult, it shouldn't matter whether you like it, you should do it anyway. It's called adulting.

Stop whining about exercise like you're a 5-year-old (5-year-olds actually love exercise, by the way), suck it up, and accept your fate. If you value yourself at all, you'll start treating exercise like a necessary appointment regardless of how you feel about it.


Credit: Shutterstock

Change your mental game
To quote the late baseball great Yogi Berra, 90% of the game is half mental.

Once you've accepted your fate as an adult, it's time to start working on your mental game. If you try to drag yourself through a workout while mentally telling yourself, "I hate this! This is the worst! Why would anyone do this to themselves?" you're going to hate the experience.

I'm not suggesting you lie to yourself and pretend group cycling class is better than sex, but you can shut down the negative internal diatribe and replace it with positive thoughts. Give yourself a pep talk before you work out. Simple statements like, "This is good for me," "It's only 30 minutes -- I can do anything for 30 minutes," or, "This is time I get to spend alone," can help you reframe the experience from something you dread to something worthwhile, if not outright enjoyable.

Get specific about what you hate
Throwing around the blanket statement, "I hate exercise," is like saying, "I hate cheese." It's too vague. You may hate Muenster or Swiss, but have you tried Gouda or feta? What if certain cheeses are an acquired taste? What if there's a cheese out there you really love, but you just haven't tried it yet?

Rather than saying, "I hate exercise," go ahead and get specific. If you hate running, cool. Don't run. If you hate jumping, great. Don't jump. If you hate strength training, bully for you! Start with something else. I wouldn't suggest you eat cheese you hate, so why would I suggest you do exercise you hate?

Because there are as many forms of exercise as there are types of cheese, it's easy to avoid the ones you actually hate while seeking out those you tolerate, or even enjoy.

To find out three more ways you can jump-start your workout habits, get the full story at Thrillist.com!

More from Thrillist:

The 22 Worst Decisions You Can Make at the Gym

Health Mistakes From Your 20s That You'll Pay for Later

Like Thrillist on Facebook: www.facebook.com/Thrillist

-- This feed and its contents are the property of The Huffington Post, and use is subject to our terms. It may be used for personal consumption, but may not be distributed on a website.

2015 Changed The Way We Address Mental Illness On TV

The entertainment industry has been notoriously dismissive of those with mental illness, but according to freelance reporter Julie Kliegman, strides have been made this year for more sensitive portrayals on TV.

Kliegman, who recently wrote about the subject for Vulture, explained to host Alex Miranda on Tuesday that while the progression for more nuanced portrayals of mental illness has been slow, 2015 was a tipping point with shows like "Mr. Robot" and "You're The Worst." 

"It's not necessarily that there are a lot more shows addressing mental illness because that's kind of hard to say," she said. "But there are a lot of prominent shows addressing it and people are talking about it." 

Dr. Paul Puri, a psychiatrist and TV writer, also joined the conversation explaining how mental health is getting more respect on TV. He explained:

"We've really seen the movement from peripheral, secondary or supporting characters to the primary characters and the leads displaying not just more subtitles to it but really the experience of what it's like to be going through different forms of mental illness -- or what the writers think mental illness is or want to represent about it."

Watch the video above for more from Kliegman and Puri and click here to watch the full conversation on portrayals of mental health on TV.

Want more HuffPost Live? Stream us anytime on Go90, Verizon's mobile social entertainment network, and listen to our best interviews on iTunes.

Also on HuffPost:

-- This feed and its contents are the property of The Huffington Post, and use is subject to our terms. It may be used for personal consumption, but may not be distributed on a website.

Unhealthy Holiday Eating Can Be More Harmful Than You Think

The holiday season is a time for celebrating, relaxing, and enjoying time with family and friends. While it is the most wonderful time of the year, the foods that the holiday season are often surrounded by can also take a toll on your health. With all the dinners, parties, and events, increase in stress, lack of sleep, and overall business many people experience, it can be quite easy to let your health fall by the way side for a couple of weeks.

For the average person who is in generally good health, weight gain can be one of the most significant ways the holidays affects your health. According to several studies, people tend to gain about one to two pounds on average over the holidays. One to two pounds is likely for people who have a normal body mass index (BMI). However, if you are already overweight, you usually gain a lot more. One study found that overweight people gained five pounds or more during the holidays. To some, this may not seem like a big deal on a seasonal basis. But over the years, this can add up.

Holiday weight gain may seem like a small scale problem that can be fixed with a few extra hours on the treadmill. But not for all. Weight gain affects everyone differently and it can be much easier for some of us to gain additional weight, and much harder to get rid of it. Regardless of which type of person you are, unhealthy eating habits should be avoided by everyone. Not only does unhealthy eating cause weight gain, but it can lead to a whole host of health problems such as high cholesterol, high blood pressure, and diabetes. While one of the most exciting things about the holidays for many people is the range of delicious foods that are not normally consumed throughout the year, it is important to maintain control of healthy eating habits as a part of your regular lifestyle. And as long as you have strong self-control and exercise discipline, you may be able to sneak in a few treats here and there.

Here are the best holiday health tips to avoid weight gain and maintain control of your health:

• Be sensible. Instead of trying to lose weight over the holidays, just try to maintain it. The holidays can get so busy and it wouldn't be fair to yourself to strive for something you know may not be possible given your schedule or holiday plans. Aim for that goal in the new year.

• Make time to get in as much exercise as possible. In addition to maintaining your weight and preventing weight gain, exercise can be beneficial in relieving holiday stress. By getting a moderate amount of exercise on a daily basis, you can balance any increase in holiday eating. Try to get at least 30 minutes of exercise on most days of the week.

• Never skip meals. Some may benefit from eating three well-balanced meals a day, while others may find it easier to eat five to six smaller meals throughout the day. Do what works best for you, but don't skip meals. Before going to a holiday party, snack on something healthy to avoid overeating once there.

• Eat until you are satisfied, not sick. Stick with smaller portions, and eat a variety of foods. Make sure to include some vegetables on your plate.

• Watch what you drink. Drinking alcohol can increase your desire to eat, and can make you feel more inclined to choose unhealthy foods. Other drinks such as soda can be bad too as they often contain many calories and are full of sugar. Stick with water, or low calorie drinks.

• BYOF. Bring your own food. When invited to a party, most hosts would appreciate their guests bringing additional dishes to the party. At your next holiday party, try bringing your own healthy dish.

• Cook healthy holiday meals. If you are hosting a holiday dinner, try cooking your usual holiday dishes in an alternative lower in fat and calories form. There are many ways to make traditional meals taste delicious and just as healthy - it just takes some research and effort. This will not only help you eat healthy, but your family and guests as well.

-- This feed and its contents are the property of The Huffington Post, and use is subject to our terms. It may be used for personal consumption, but may not be distributed on a website.

Why You Don't Need to Worry About Your Health Over the Holidays

It's the holidays and you've probably seen endless stories about how you can "stay healthy over the holidays" -- tips intended to keep you from "overindulging." Ick! It's the holidays - and how un-fun is it to be at a party when your chief concern is avoiding the baked Brie? DELETE. Oh, and please pass the peanut butter haystacks.

As a doctor, I'm going to tell you to stop stressing. Not only do most of those deprivation-fueled tips not work (who writes those things anyway?), staying healthy without obsessing is much easier than you think. That's mainly because there are likely things that you already enjoy -- and don't realize how good they are for you. Emphasize these four things and you won't have to choose between celebrating and health after all:

1. Spending time with loved ones adds years to your life. Fact. Statistics in the RealAge Test show that having close connections with people and engaging with them regularly can add almost two years to your life; it also lowers your risk of heart disease and cancer. Think of the holidays as a time of seeing the people who brighten your life - rather than a series of diet-killing party obstacles -- and you'll come away with both a heart and soul that are healthier.

2. Be a kid again. When you were six, did you count calories? What's a calorie? No! You were too busy running and playing and climbing trees to worry about it. Use the holidays as a time to let out your inner child - whether it's playing with your own children (or relatives' kids) when they're on vacation - or just getting out and doing something you love. Extra bonus? You may eat fewer calories later. In one 2014 study from the Cornell Food and Brand Lab, participants were either told that they were going on a scenic walk or an exercise walk around a lake; afterwards they were served lunch. The ones who thought they were on a walk for fun ate 35% less desserts than those who were told they were doing it for exercise.

3. Allow yourself to indulge. Avoiding foods? Skipping meals to save calories for later? Both lead to eating more calories overall than you would have in the first place, meaning that not only are you miserable, but also less healthy (womp womp). Allow yourself a cheat meal (or cheat party) here or there, where you leave the food police at home, and you'll find that staying on track the rest of the time seems far more doable.

4. Sing (or dance) along to your favorite holiday tunes. It doesn't matter if it's in your local choir, caroling with friends, or in your car - singing lowers levels of anxiety and depression, dancing extends your life and even may reduce your risk of Alzheimer's disease . Even if you're a little more Napoleon Dynamite than Flashdance, in the words of the venerated Meghan Trainor, "Prove to them you got the moves, I don't know about you. But I feel better when I'm dancing."

Indulging, dancing and hanging out with your best people -- who knew it was healthy? Focus on them, and you'll have a memorable holiday season that's good for the heart -- and the soul.

Happy holidays to you and your loved ones.
Very best,
Dr. Darria


This content originally appeared on Sharecare.com.

Check out more articles by Dr. Darria Long Gillespie:

5 Holiday Health Fails
5 Ways to Get a Grip on Stress

Photo credit: Stockbyte/Thinkstock

-- This feed and its contents are the property of The Huffington Post, and use is subject to our terms. It may be used for personal consumption, but may not be distributed on a website.

ICYMI: Your Body On Fear And Why Being President Is A Health Hazard

ICYMI Health features what we're reading this week.

This week, we read up on political health hazards, including holding office and living in fear of terrorism. 

One piece highlighted new research about the connection between poor health and terrorism-related fear (big surprise: being stressed out is bad for your heart). And a lighthearted essay focused on the health-perspective pros and cons of being president. On the plus side: prominent public figures have great access to top-notch health care. On the minus side: elected officials tend to die almost three years earlier than their election-losing counterparts.

Read on and tell us in the comments: What did you read and love this week?

1. Being President Is A Hazard To Your Health -- Washington Post

Elected officials die 2.7 years earlier than runner ups, but does that health disparity apply to U.S. presidents, too? 

"I say you don’t have anything to fear from this study; you’re part of the one-tenth of the top one percent of the wealthiest, most highly-educated people who have access to the best health care," Olshansky said. "You’ll do just fine."

2. War Is Destroying Yemen's Medical System When The Country Needs It Most

A nine-month war in Yemen has devastated or destroyed more than 99 of the country's already fragile health facilities, including hospitals and clinics. 

Bombings are a daily reality for Yemenis, even inside hospitals.

3. Flint's Kids May Suffer Lead Poisoning Effects For Decades -- The Huffington Post

 

A water source switch left the tap water in Flint, Michigan, contaminated with lead -- putting the city in the throes of a major public health crisis.

"We know lead and we know the life-altering, multigenerational impact of lead," Hanna-Attisha said. "If you detect lead in a child, there’s a public health, environmental problem."

4. The Fear Of Terrorism Is Dangerous At A Biological Level -- Science Of Us 

In a new study, people who feared terrorism the most were also likely to have poorer cardiovascular health.

People in the survey suffered real, physical damage because of their anxiety over terrorism, even though none of them had ever actually witnessed an act of terrorism themselves.

5. Why Victims Of Sexual Abuse Are More Likely To Be Obese -- The Atlantic

For some victims of sexual abuse, emotional trauma can manifest as binge eating and obesity in adulthood.

Women said they felt more physically imposing when they were bigger. They felt their size helped ward off sexual advances from men. 

6. What Do Young Children Learn From Pets? -- Pacific Standard

Kids with pets were more likely to say that animals had biological properties than kids without animals in their lives.

It’s not like they are dealing with the biological end of things -- feeding, grooming, cleaning, making sure the animal has peed and pooped. And yet they did show a better understanding of biological concepts.

 

Also on HuffPost:

-- This feed and its contents are the property of The Huffington Post, and use is subject to our terms. It may be used for personal consumption, but may not be distributed on a website.