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Gerson Diogo


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Are you ready?
Come January, everybody and their mama's a gym rat. It's something you've seen before if you've been an active member for a while. As a trainer at a large facility that could use some more bodies, my view point may be a little biased, but I've got a few tips to help you get through the New Year's wave of new members.

Tip number one: This/That is not YOUR gym! You are a member, not an owner. So drop the "turf war" act. Stop being so antisocial, and unapproachable. Be welcoming, and most of all, understanding of people who may be completely new to this lifestyle. Fitness can and will completely change a person's life for the better. Yeah, people give themselves A LOT of reasons to quit, which mostly means they weren't that serious to begin with. But I would feel a little crappy if the reason someone used was "Gym members are jerks. Especially that guy Jay."

Have a plan. Avoid walking into the gym, taking a deep breath and thinking, "What muscles am I gonna work today?"Get with a trainer to help build a routine for you or at least Google one that is suited to your goals. If the gym is packed AND you don't know exactly what your working on that day, you're gonna be there awhile.
*Having a workout buddy and using free weights as much as *
* possible, really help.*

SHARE, DARN IT! Don't "stake claim" to a bench or squat rack for 40 minutes. Again, you're a member, not an OWNER.
On the flip side...
Be assertive. Somebody hogging the TRX straps? Using the bench as an actual bench? Make them hurry up. A lot of gym go-ers don’t have a plan. They spend more time resting between sets & looking around than working out. They’re wasting their time & yours. “How many sets do you have left?” is friendly code for hurry up. Most will answer: “1 or 2 more sets & I’m done”. Let him finish his workout, do some dynamic stretching, prepare your weights. Workout in Between. But some will answer “4-5 sets left” or “just started”. You can’t wait that long. Answer: “I’ll do my sets in between as I’m short on time”. Be confident but friendly. They have to rest between sets anyway. Even if it’s 2-3 guys doing different exercises than you. Say it. It’s good for your confidence, and people are more willing to share than you think. Make their life easier by (un)loading the barbell. Ignore remarks. As long as you get what you want, it doesn’t matter what they say.

This next tip might be the hardest of them all... Change your schedule. Monday has been dubbed National Chest Day, so maybe do legs that day. You know when your gym is the busiest. Usually from about 6 to 8PM. So if you can, avoid the after work rush by going before or after. Finally, if your only option is to work out during peak times, consider doing your workout at home occasionally. Instead of going to the gym to hop on the treadmill for an hour to do your cardio, consider staying in and doing an Insanity DVD. You'll still get a great cardio workout without having to fight the crowds!

Remember why you got into fitness. You wanted to become a better you. That involves WAY more than looking good in tight clothing. Being a better you involves being kind to others. A sexy jerk, is still a jerk, and we all hate jerks.

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 From My Kitchen  to Yours  
I love my  avocado smoothie  (at least i do :) you can try it and let me know  if you liked it.
Here is the recipe I blend   for breakfast  sometimes ( once / twice a month)


I  small or medium avocado
1 drop  of lemon Young Living  Essential Oil (lemon juice if you dont have  the essential oil)
1drop  RCC Stevia (or  some honey)
1  ripe banana,
1/2   mango (optional if you dont like dont add 
 1 small cup baby  spinach
1 1/4  enercal lactose free milk (option  you can also use - almond milk , soya  or  the  milk you  drink daily(low fat/full cream)
1 cup ice
1/4 instant quaker oats
Soaked chia seeds (optional)


For a lusciously creamy smoothie, blend avocado  with  all other ing .  Stir in soaked chia seeds for an omega-3 boost.

Stay healthy - Avocados  high in protein and potassium, and a great source of fiber and healthy fat.
 After putting some avocado in a smoothie, you may never make another smoothie without it again.  so yummilicious .
They are expensive in my hometown but  i treat myself  once a month to this delicious  smoothie made in my kitchen


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