Prior to this year, I had never set foot in a gym.  Weird, right?  I know, I know.  Though fitness is now a part of my everyday life, I started with running, then yoga, then studio fitness ... I was always intimidated by the gym.  Would it be full of super meaty, ripped dudes pumping iron and side-eyeing me and my five-pound hand weights?  Or super sculpted and svelte babes with some kind of crazy strength routine their personal trainer made just for them?  What do I even do with the machines?  They look like torture devices!

I'd consider myself to be a pretty awkward person in general, so as a complete newbie, I anticipated a lot of social anxiety vibes when I stepped into Equinox for my first gym day (not to mention a huge fear of having ZERO idea about what to do once I actually got to the gym).  Fortunately, my experience this year was far less scary than I had predicted, and I learned some things along the way.

If you're nodding your head saying, "Yes, that's me," and "They really ARE torture devices!" then I've got you.  These tips will help you feel more prepared so you can get the most out of your experience.  You'll be a gym rat pro in no time!

• Pump yourself up.  Before you even leave your house, remind yourself of your goals and why you got this membership in the first place.  A few words of intention and a quick pep talk can clear your mind of any anxiety or jitters that may be making you feel intimidated.  Remind yourself:  you are STRONG!  Your decision to start working out means you're stronger than you know.
• Bring a buddy.  This one doesn't need much explanation — bring a friend!  Whether they're new to the gym as well or an expert who can take you under their wing, it'll help so much to have a pal there with you (and know that if you don't have a friend to bring with you, that's OK, too!).
• Make a game plan.  Going in with zero idea of what you're going to do won't end well;  this is one of the aforementioned lessons I learned, but I learned it the hard way.  If you have no idea how to use the machines, and no one has ever taught you a gym routine, you'll end up on a treadmill — walking — and if you're like me, you'll be really mad at yourself.  Do a little research:  use one of our printable workouts, or bring your favourite workout program with you on your phone (like BBG or Tone It Up), and follow one of those routines.  Knowing what you're going to do ahead of time and having that intention makes you feel less aimless, lost, and insecure.
• Pump the tunes.  Headphones are everything in the gym, in my opinion.  You need your music to pump you up and make you feel strong — and more comfortable!  A good gym playlist can help ease tension and fuel an awesome workout.
• Try a trainer.  Some gyms offer you a free personal training session when you start your membership (Equinox is a prime example of this).  I used this time to pick up some tips and tricks and learn how to use the machines.  See if you can book a session or just ask a trainer how to use a machine — one quick lesson could set you up for so many more workouts so you can optimise your gym membership.
• Start with classes.  If your gym offers group fitness, this is an awesome way to get into the swing of things (and definitely how I started!).  You'll have a trainer telling you exactly what to do, and the benefit of the group fitness experience.
• Don't be afraid to ask questions.  Don't waste your time feeling afraid or nervous.  Ask someone who looks like they know what they're doing, or anyone on the gym staff — that's what they're there for!  Their end goal is for you to get healthy and love the gym, which you obviously can't do if you're floating around aimlessly or too intimidated to come back.
• Snap a selfie.  Before you roll your eyes, let me explain (then you can go back to rolling your eyes).  For many women, a gym selfie has nothing to do with vanity — in fact, it can be quite the opposite.  Taking a picture before or after your workout can inspire confidence, build up your self-esteem, and keep you accountable for your workouts going forward.  In fact, these pictures can be so effective, trainers actually encourage gym selfies!

When you first get into running, you experience everything from painful blisters to chafing to unsupported bosoms — no wonder you hated it.  You wish someone had sat you down and told you these basic tips and tricks to help smooth your transition from non-runner to runner.  If you're just starting out on your own journey pounding the pavement or treadmill belt, here are things you should know about running.

 

It Gets Easier

As with most things, the more you do it, the easier it becomes.  To strengthen your muscles, acclimate your heart and lungs, and increase your endurance, run at least three times a week.  Start off with a doable distance such as three kilometres.  Once that distance feels good, gradually increase your distance.  The key is to move at a comfortable pace for a reasonable amount of time.  If you do too much too soon, you could end up with an injury or a deep hatred for the sport.

 

You Don't Have to Wear Two Sports Bras

If you're well-endowed, running can be painful.  Ladies wear two sports bras for the longest time because they can't find one that prevented the uncomfortable bounce.  A cheap cotton sports bra from Target just won't do.  You might have to spend $50 or more, but it's worth it when you only have to wear one bra you trust.

 

Don't Skimp on Gear

For my first run, I picked up a $25 pair of sneaks and a pack of cheap cotton socks and wondered why I had screaming blisters.  You don't need a ton of gear, but what you do need, you shouldn't skimp on.  Spring for a trusty pair of well-fitting sneaks ($90-$150), a good pair of wicking socks ($10-$15), a super supportive sports bra ($30-$70), a seamless tank to prevent chafing ($20-$40), and a lightweight pair of running shorts to avoid wedgies ($20-$40).  Technical gear specifically designed for running makes a huge difference and could make or break your new running career.

 

There Are Apps to Chart Your Run

I often drove running routes in my car to figure out mileage until I was introduced to the wonderful world of iPhone running apps.  The GPS not only keeps track of your distance, but it'll also chart your workout time, pace, calories burned, and elevation and give you a map of your run.  Being able to track your workout might motivate you to keep going so you can beat your personal records.

 

Running Outside Is Harder Than the Treadmill

My power was out one morning — meaning no treadmill time for me — so I decided to run outside instead.  It was so much harder!  The real hills, the uneven terrain, the wind, the sun, the heat — it all makes running tougher than it already is.  But I'll tell you, once I started running outside, I saw a huge improvement in my strength and endurance.  I even lost the three extra kilos I could never quite shake, and my muscle definition was noticeable to others ("Damn, look at your calves!").  I know people are in love with their treadmills, but I wish someone suggested I run outside because the difficulty made me a better runner.

 

Get ready, because this five-move kettlebell workout will torch lots of calories.  The workout, created by KettleWorx director of programming Laura Wilson, features basic kettlebell moves that should be in anyone's strength-training repertoire.  When learning these exercises, it's important to start with a light weight first — Laura recommends a two and a half or four and a half kilo kettlebell.

You can increase the amount of repetitions as you become stronger, but first focus on your form and only increase the weight after you can do 20 reps of these moves correctly with a lighter weight.  Once you've hit 20 reps, increase the weight but bring your repetitions back down to 10 until you've acclimated to the heavier weight.  "It's about pacing yourself and listening to your body;  it will tell you what's right," Laura says.

Repeat the following five-move circuit three times in order to work your entire body and keep your heart rate up.  Click through to see Laura in action and learn how to do the workout!

 

Swing

Take the time to get this basic traditional kettlebell move right;  you'll be glad you did.  "It recruits all those muscles that have to do with posture:  your stabiliser muscles, the glutes, the hamstrings, the whole entire backside of the body," Laura says.  "More importantly, because it's such a dynamic movement you're going to get the heart rate up, so you're going to get cardio work out of it.  It's a phenomenal move for all-over fitness, cardio, strength training, and toning."

• Stand with your feet wider than hips-width apart, toes slightly pointing out.  Lean slightly forward as you squat down;  hold a kettlebell with both hands between your legs.  Make sure your back is flat and your abs are engaged.
• As you inhale, press into your feet and explode up, straightening your legs and swinging the kettlebell in front so your hands are in line with your shoulders.
• Exhale, and with control come back to the starting position, allowing the kettlebell to swing back between your legs.
• This counts as one rep.  Do 10 reps.

 

Figure 8

The figure 8 "works the same posterior chain that the swing does," Laura says.  In addition, "because you're kind of squatting up and down it's great for the core and for the heart, and because you're twisting it's great for the stabilisers."

• Hold a kettlebell to your chest with your right hand holding onto one corner of the horn (the handle).  With feet hip-width apart, lower down into a squat.
• Once you are in a squat position, thread the kettlebell through the middle of your legs.  Reach behind you with your left hand to grab onto the other corner of the horn.
• Once you have the kettlebell in your left hand behind your left leg, move it around the outside of your left thigh and thread it back through the middle of your legs.  This time, grab onto it with your right hand behind your right leg.
• Move the kettlebell around your right leg so it's once again in front of you and in your right hand.  This completes one rep.
• Do 10 reps.

 

Windmill

This move is "phenomenal for the sides, for the waistline," assures Laura, who says that the downward movement "kicks those external and internal obliques" to strengthen your core.  "As a female, I always want to whittle away that waistline, and it's great for that," she says.

• Squat down to pick up your kettlebell, then raise until it is over your head.  Hold your kettlebell with your right hand as shown;  it should be over your shoulder, which should be in line with your right hip.  Turn your feet toward the left;  your left foot should be out at about a 45-degree angle.
• Keep your left arm straight and down, palms facing up, with the back of your hand slightly touching the inside of your left knee.  Look up at your kettlebell and point your chest up.  Inhale and bend to your left.  As you bend, focus on pointing your hips to the right and slide your left hand down the inside of your left leg as you lower down.  Touch your fingertips or palms to the floor.
• Exhale as you raise back up to standing, keeping your right arm raised.
• Do 10 reps, then repeat with left arm.

 

Halo

Both the halo and the orbit (shown on the next slide) are amazing moves for shoulder-joint mobility as well as your abs, Laura says.  "In today's world we really neglect the core.  Lots of people have back issues and things like that, so the orbit and the halo are great moves to increase the strength in your mid-section," she explains.

• Hold a kettlebell with both hands and bring it up to your chest.  Keeping holding onto the kettlebell with both hands as you raise it up over the left side of your head (your left ear).
• Slowly move the kettlebell so it is behind your head, then move the kettlebell so it is over your right ear.  Keep your head straight and core engaged while you do these movements.
• Bring the kettlebell back to your chest, then reverse the movement (bring it up to behind the right ear, then behind your head, then behind your left ear).
• Bring the kettlebell back to your chest.  This completes one rep.  Do 10 reps.

 

Orbit

• Stand with feet hip-distance apart and arms extended slightly out to your side.  Hold a kettlebell in your left hand at one corner of the horn.
• In a fluid motion, swing it behind you and reach your right hand back to grab it on the other side of the horn.
• Keep the motion fluid as you swing it to the front of you and grab it with your left hand.  It should feel like you are making the kettlebell orbit your waist.
• Repeat 10 times, then reverse and repeat 10 times.

Do you have a friend who is obsessed with stylish sneakers and lives in impossibly cool activewear?  Don't let their style intimidate you when you're shopping for the perfect gift and use this guide as your starting point!  From the new sneaker darling APLs to NikeLab street style and plenty of mesh insets and luster leggings, these picks will please even the pickiest of fitness fashionistas.  There are plenty of gym-ready kicks to add to their collection, plus all the coolest active pieces to wear with them.

 

APL Techloom Phantom Sneakers

APL Techloom Phantom Sneakers ($165)

 

Vimmia Warrior One Legging

Vimmia Warrior One Legging ($143)

 

VIE ACTIVE Diana Top

VIE ACTIVE Diana Top ($62)

 

Allbirds Wool Runners

Allbirds Wool Runners ($95)

 

Varley Walgrove Black Sports Crop Top

Varley Walgrove Black Sports Crop Top ($91)

 

Terez Varsity Mesh Heathered Leggings

Terez Varsity Mesh Heathered Leggings ($83)

 

Nike NikeLab Essentials Dress

Nike NikeLab Essentials Dress ($140)

 

Adidas UltraBOOST Uncaged

Adidas UltraBOOST Uncaged ($180)

 

Alo Yoga Plank Mesh-Panel Long-Sleeve Top

Alo Yoga Plank Mesh-Panel Long-Sleeve Top ($80)

 

Onzie Bondage Snake-Embossed High-Rise Legging

Onzie Bondage Snake-Embossed High-Rise Legging ($78)

 

Nike Roshe Two Flyknit 365 Shoe

Nike Roshe Two Flyknit 365 Shoe ($140)

 

Heroine Sport Core X Bra

Heroine Sport Core X Bra ($95)

 

Prabal Gurung Sport Neoprene Moto Jacket

Prabal Gurung Sport Neoprene Moto Jacket ($298)

 

Varley Sycamore Tight

Varley Sycamore Tight ($110)

 

Puma Fierce Metallic

Puma Fierce Metallic ($100)

 

VIE ACTIVE Rockell Medium Tights

VIE ACTIVE Rockell Medium Tights ($98)

 

Prabal Gurung Sport Kaleidoscope Print Performance Bra

Prabal Gurung Sport Kaleidoscope Print Performance Bra ($118)

 

Alo Coast Mesh Inset Stirrup Leggings

Alo Coast Mesh Inset Stirrup Leggings ($94)

 

Adidas NMD_XR1

Adidas NMD_XR1 ($130)

 

Outdoor Voices Dipped Warmup Legging

Outdoor Voices Dipped Warmup Legging ($95)

 

Ivy Park Printed Sports Bra

Ivy Park Printed Sports Bra ($35)

 

APL 'TechLoom Phantom' Running Shoe

APL 'TechLoom Phantom' Running Shoe ($165)

 

ONZIE Mesh Halter Sports Bra

ONZIE Mesh Halter Sports Bra ($45)

 

ALALA Seamless Long Sleeve Tee

ALALA Seamless Long Sleeve Tee ($80)

 

New Balance for J.Crew 620

New Balance for J.Crew 620 ($80)

 

Vimmia Reversible Print Performance Capri

Vimmia Reversible Print Performance Capri ($115)

 

Ivy Park Layered Ribbed Mesh Tank

Ivy Park Layered Ribbed Mesh Tank ($45)

 

adidas by Stella McCartney Studio Jacket

adidas by Stella McCartney Studio Jacket ($165)

 

Nike Strong Training Shoe

Nike Strong Training Shoe ($110)

 

ALALA Pyramid Sport Bra

ALALA Pyramid Sport Bra ($80)

 

Adidas Pureboost X Training Shoes

Adidas Pureboost X Training Shoes ($120)

 

Alo Moto Leggings

Alo Moto Leggings ($110)

 

Nike Air Max Thea Sneakers

Nike Air Max Thea Sneakers ($95)

 

Varley Alta Cutout Sports Bra

Varley Alta Cutout Sports Bra ($60)

 

Koral Lustrous Legging

Koral Lustrous Legging ($88)

 

VIE ACTIVE Shiny Zipper Jacket

VIE ACTIVE Shiny Zipper Jacket ($148)

 

adidas Rose Gold Double Logo Tee

adidas Rose Gold Double Logo Tee ($39)

 

Beyond Yoga High Waisted Pieced Angles Capri

Beyond Yoga High Waisted Pieced Angles Capri ($99)

 

Nike Roshe Two Flyknit Sneakers

Nike Roshe Two Flyknit Sneakers ($130)

 

Chroma + Basix Luminous Pant

Chroma + Basix Luminous Pant ($88)

Despite what you might think, pull-ups are not impossible and can be adjusted for any fitness level.  This infamous exercise offers a great upper-body workout that quickly tones the back, arms, and chest.  Not only will it make you stronger, but conquering this move will also give an extra boost of confidence and help you feel like you can tackle anything — because, let's face it, you can.

 

Beginner Pull-Ups

• Assisted Pull-Up Machine:  The pull-up machine is a great way to try your first go at pull-ups.  The machine uses counter-balance weights, which means the higher the weight you set the machine, the easier the exercise becomes.  Start by setting the weight to about 9kg less than your weight, complete three to five reps, and then adjust the weight accordingly.  Here are step-by-step instructions on how to use the assisted pull-up machine at your gym.
• Band Pull-Up:  With the help of a super-band — a giant, two-inch-thick rubber band — you can tackle consecutive pull-ups.  All you have to do is wrap the rubber band securely around the pull-up bar, put it under one knee (or one foot for even more assistance), grab onto the bar (stepping off a stool if needed to reach), and begin your pull-up.  Superbands are the same length, but the wider the band, the more assistance.  Eventually, you will no longer be a "groupie" to the band and will be able to use your body weight!

 

Intermediate Pull-Ups

• Jump Pull-Ups:  Consider jump pull-ups (pull-ups with a jump start) the next level after the assisted pull-up machine.  Standing under the bar, jump up to grab the bar, harnessing the momentum of the jump to pull your body and chin to the bar.  If your chin doesn't come close to the bar, don't give up — this move often takes practice.

 

Advanced Pull-Ups

• Traditional Body Weight Pull-Ups:  Using your body weight is the most traditional, but often the most challenging, way to complete a pull-up.  With palms facing away from you, grip a pull-up bar with arms extended.  Keeping your core tight while engaging your back and lats, bring yourself up until your chin passes above the bar, then lower yourself down into the starting position.  The trick (and challenge) to any pull-up is to avoid swinging your entire body or using your neck for added momentum.
• Weighted Pull-Up:  When you're ready, let your inner gymnast shine.  Following the movements for a traditional pull-up, add a weighted plate for an extra challenge.  Using a weight belt or simply holding a weight between your knees, you will be the star of the gym and any workout.