3 steps in overcoming gym-timidation

That knot in your stomach.

That hot feeling in your face as you realize you are the least able person at something in the room.

It can be hard building up the courage to come to the gym (or anywhere that is a new environment to us). Everyone seems to be competent, confident, and in great shape. This is especially hard if you do not have an athletic background, have no experience with weight-lifting, and feel self-conscious and uncomfortable in your current vessel (Your Body. As of Today).

Being aware of your shortcomings is actually a good thing. It means you can do something about them.

Research has revealed that 50% of Americans are too intimidated to visit a gym. They find the thought of attending a gym daunting (Valerio, 2019).

The list of suggestions I initially drafted looks like I printed out directions on MapQuest (IYKYK). So I will start with the top 3 and we can build off of it. This isn't the easiest subject for some and I recognize that. Hence why I think it is important to dip our feet in the metaphorical pool.

3 STEPS IN OVERCOMING GYM-TIMIDATION

1. Walk in with a Plan Try writing down each step of your routine before you get to the gym. That way, you have a plan and can focus on your fitness goals. If you don't know where to start, reach out to a Personal Trainer (Coughlookatthedomainnameoftheblogyouarereading.k.thanks.loveyoumeanitbye). You may just need enough structure to help you feel confident. You can always schedule a free consultation with me to discuss your goals. Even if it is just to know that you are going in the right direction.

If you decide that you want a plan for the month so you can bring the app and your homework with you:

2. Accept that you can't do everything and acknowledge the fear and insecurity. I believe that being aware of our shortcomings is a good thing. It means you can do something about them. But I am someone who has received constructive criticism my whole life (And NOT constructive. I mean, We are Human). If it isn't something you are accustomed to, it can cut deep. Personally and Professionally, I developed a system of immersing myself into classes, functions, workshops, of subjects that I am an absolute beginner in. I take myself through my own "Exposure Therapy". For example, I recently took a traditional Reformer Pilates class for the first time. STEP ONE: I made it a point to contact the Teacher and say that I am a beginner. STEP TWO: She invited me to come in early to see the facility (This is typical and great for you AND the instructor. So do NOT hesitate to ask if they don't offer initially). STEP THERE: I got there 10 minutes early. STEP FOUR: I went in WITH questions and I did not hesitate to ask her. I also LOVE talking to people about the things that they are passionate about. I love the way they light up. STEP FIVE: I stopped taking myself so seriously. I laughed every time I messed up and I kept trying.

3. Embrace Your "Failures/Mistakes" & Celebrate Your Accomplishments. We all make mistakes and we learn from them. Sometimes getting out of bed is tough, let alone being an Adult. You may hear this all the time, "We all make mistakes. " The difference is what we choose to do moving forward. Some of us learn from them. Some of us don't. That is a whole other conversation. So don't let me go tangential on this because it happens. Too Much. If you can't be positive in a moment of failure, at least try not to be negative. Try to Eliminate the Following Words/Phrases from your Daily Vocabulary: I Can't Replace with “I struggle with..." or "I Can...." or "I Will...." I Won't Replace with “One Day I May.." or "I am open to the process of..." I'm Not _______________ Enough Replace with “I am ____ enough…” or “I’m increasing my ability to…” I'm Too _______________ Replace with “I embrace my…" And one of my Least Favorites: "Yeah....But...."

Do you find yourself saying ANY OF these phrases often?

Which of these phrases do you want to reduce or cut out?

Which of these alternative phrases do you want to add in?

Are there any other disempowering phrases I forgot to list? Celebrate YOU.

It’s easy to celebrate those around us and fail to acknowledge our own wins. Whether you are someone that likes to go to dinner with your friends or pamper yourself with one of those bath bombs and a movie night... take that time to enjoy how far you’ve come. We spend so much time in the rat-race that we sometimes forget to look around and enjoy what we have already accomplished.

Conclusion Gym anxiety can be a normal part of starting a new journey at the gym. Taking small steps will help you slowly immerse yourself into the environment. Plan Ahead, Accept that you are a beginner (we have ALL been a beginner at some point), embrace the struggle, and celebrate your accomplishments.

If you find that your anxiety is debilitating or isn't improving with effort, please ask for help. Here are a few resources: https://ideallifecounseling.com/ (My good friends and clients. I trust them more than most Humans.) https://adaa.org/find-help/support/community-resources

Anxiety and Depression Association of America

https://panicandanxiety.org/find-help/emergency-help-lines/ Emergency Helplines

References

Burns GN, Jasinski D, Dunn SC, et al. (2012) Athlete identity and athlete satisfaction: The nonconformity of exclusivity. Personality and Individual Differences 52(3): 280–284.

Biddle SJH, Mutrie N, Gorley T (2015) Psychology of Physical Activity: Determinants, Well-Being and Interventions (3rd edn). London: Routledge.

C.J. Armitage et al. (1999) The theory of planned behavior: Assessment of predictive validity and perceived control. British Journal of Social Psychology

Valerio, Rachel. (2019) Fitness Industry Roundup: ‘Gym-timidation’ Is Real. IHRSA: The Global Health and Fitness Association.