As a certified Athletic Therapist or CAT(C), I work with many patients recovering from concussions. One of my patients, who I’ll call Betty, has been an inspiration. She has improved my life as much as I’ve helped her. 

Betty is 69 and sustained a concussion in a fall about a year ago. As with all my patients, I told her that she would have to carefully monitor and keep track of her work/rest ratio. As you heal from a concussion, it is essential to give the brain stimulation and time to rest and recover. You might begin with 10 minutes of work, which could be anything from watching TV to talking with a friend, followed by 50 minutes of rest. You can adjust the ratio to have more stimulation and shorter rest periods as you recover. Tracking your sleep is also critically important.  

Betty took my instruction to the next level. When we’d meet in person, she’d bring a binder of data. She told me how she relied on her Fitbit to track her Active Zone Minutes, sleep, and other biometrics like her heart rate variability. I was particularly impressed with the depth of data the Fitbit device produced about her sleep. It not only tracked how long she slept but could report how long she spent in deep sleep and REM periods. She didn’t sleep for a long time, but she got high sleep scores for sleep quality and restoration. I was inspired by Betty to improve my sleep and my own mental health. 

I had to admit that although I was preaching the value of having a balanced work/rest ratio and the importance of sleep, I was letting these things slip in my own life. I’m a single mother and the owner of my own Multidisciplinary clinic in Petawawa, Ontario. I am also one of the team  therapists for Canada’s national wrestling team. I’ve always been athletic, enjoying paddleboarding in the spring and summer and skiing in the winter. My life is active and busy but often stressful. 

After the first year of COVID, I felt more anxious and less healthy. The pandemic forced my clinic to shut down several times, and there was a lot of staff turnover. I was exercising less and drinking more than usual. After Christmas, I noticed that my cross country ski pants weren’t fitting as well, and my resting heart rate was 74, which was high for me. It is easy to let your own health slip when you are busy caring for others. 

So in June of last year, I decided to follow in Betty’s footsteps and get a Fitbit to keep better track of my overall health. I bought an Inspire 2 mainly to focus on my mindfulness and sleep. 

I’ve never been someone who could get 8 hours of sleep. Betty was similar. She would only get 5 or 6 hours of sleep but got high restoration scores. So instead of worrying about total hours, I focused more on developing better sleep habits and the quality of my sleep. Following Betty’s advice, I tried Fitbit’s guided meditations and found that I could decrease my heart rate before bed. This allowed me to fall asleep earlier, and the quality of my sleep and my restoration scores have improved dramatically. 

My Inspire 2 tipped my behavior in other ways as well. I wanted to clock those Active Zone Minutes, so I began running to work instead of walking. I was getting exercise and saving time as well. The Fitbit platform gives you many ways to experiment with your habits to see what has the most impact. I decided to do a dry February with my partner as an experiment. I noticed an immediate improvement in my sleep score and heart rate variability. That sort of clear feedback helps you stick with positive changes.

The choices that Betty and my other concussion patients have to make while recovering often change their lives. On an hourly basis, they have to ask themselves, ‘How do I want to spend my limited attention and mental energy?’ ‘Am I doing the things that drain me or light me up?’ I find this inspiring. Betty reminded me that you don’t have to have a concussion to ask yourself these fundamental questions.

I’m now leading a more intentional life with a clear improvement in my mental and physical health. My resting heart rate is back in the low 60s. My ski pants fit again, but they’ll soon be going in the closet. The snow and ice are melting on the Ottawa River and it’s time to get back on the paddle board.

As told to Ethan Watters

The post Discover How Athletic Therapist Victoria Cleary was Inspired by Her Patient to Change Her Habits—and Heal Herself appeared first on Fitbit Blog.

Everyone tosses and turns sometimes. But if you’re one of the 40 percent of people who have difficulty sleeping, a few gentle pre-bedtime stretches could help you get the shuteye you need. Why? “Stretching and yoga activate the parasympathetic nervous system, which tells your body to slow down, rest, and digest,” says Candace Cabrera Tavino, an E-RYT 500 yoga instructor  and NASM personal trainer. “So afterward, you’ll feel calmer and more relaxed for better sleep.” 

Not only does yoga promote sounder sleep, research reveals it may also be a natural way to combat insomnia. And if restless legs keep you awake at night, there’s more good news. One recent study found that regular yoga practice reduced restless leg syndrome symptoms in 77 percent of participants resulting in improved sleep quality, not to mention less stress and a happier mood. 

That said, not all stretching routines are equally effective. According to the National Sleep Foundation, you’ll want to avoid anything that gets your heart pumping, like vinyasa or hot yoga. Instead, stick with slower, restorative routines that encourage deep breathing like Hatha, Yin, or Nidra yoga.

How does pre-bedtime stretching differ from the typical daytime yoga or stretch class? For starters, it doesn’t take very long. As little as 10 minutes should do the trick, but you can always go longer if you prefer. Plus, you can do it in the comfort of your bed, although a carpeted floor or yoga mat are also good alternatives, says Cabrera Tavino. And no need to wait until right before lights out. Stretching any time in the evening can help ease your mind and muscles. 

So put on your coziest PJs, dim the lights, and get ready to relax your way into dreamland with these soothing pre-bedtime stretches.

Seated Cat-Cow. Begin in easy pose, sitting upright with your legs crossed and your hands on your knees. Inhale, gently arch your back and draw your sternum forward while gazing up toward the ceiling. Then, reverse the pose. Exhale and tuck your chin. Round the back and straighten your arms while still touching your knees. Return to easy pose and repeat for 5 breaths. 

Seated Twist. Starting in easy pose, take your left hand to your right knee. Bring your right hand behind you onto the ground. Breathe in and lengthen through the spine. Breathe out and pull firmly on the right knee to twist. Repeat 5 times. Return to center and switch to the other side for 5 repetitions.

Seated Side Bend. Continuing in easy pose, place your right hand on the ground to your side, about a foot away from your body. Inhale, lift the left arm up and over your head. Then, exhale as you lean to the right. Try this 5 times, then repeat on the other side. 

Seated Forward Fold. Sit with your legs extended straight in front of you with your feet flexed. Place your fingers on the floor on either side of your hips. Inhale to lengthen the spine. Then exhale and lean forward, reaching toward your toes while keeping your back flat. If it’s comfortable, feel free to hold onto the sides of your feet. Hold for 1 to 3 minutes.

Legs Up the Wall. Facing a wall (or the headboard of your bed), lay flat on your back and scoot your tailbone as close to the wall as possible. Raise your legs in the air, pressing them upward against the wall so that your body resembles the letter L. Keep your arms at your sides, with your palms facing upward. Hold for up to 3 minutes. To release the pose, slowly draw your knees into your chest and roll over onto your side. Gradually push yourself up into a seated position and rest quietly for a few seconds before standing.  

The post 5 Pre-Bedtime Stretches for a Better Night’s Sleep appeared first on Fitbit Blog.

Everyone deserves to let loose and have a fun night out every so often. But if your fun night out includes tossing back a few cocktails, there’s a chance that you may wake up the next day with a hangover—and with the post-drinking anxiety, better known as “hangxiety”, that goes along with it.

If you’ve ever woken up with a case of hangxiety, you know that it can completely ruin your day. So the question is, how can you overcome hangxiety after a night out, and start feeling better as soon as possible?

What is hangxiety, and what causes it?

First, let’s quickly cover what, exactly, hangxiety is—and what’s happening in your brain and body that causes it.

Hangxiety refers to the experience of anxiety many people have after a night of moderate or heavy drinking—and it’s a byproduct of a hangover. In addition to anxiety, “[hangover] symptoms can include fatigue, severe headache, poor coordination, difficulties concentrating, and generalized malaise,” says board-certified addiction medicine specialist Dr. James Pratty, MD, Medical Director of Psychiatry and Behavioral Health for health plan Brand New Day.

There are a few things happening that contribute to hangxiety, starting with a drop in the neurotransmitter serotonin, which regulates mood. “Since alcohol can affect the level of serotonin in the brain, it can change your mood,” says Dr. Deena Manion, PsyD, LCSW, and Executive Director of Westwind Recovery in Los Angeles. “[Serotonin] increases while drinking, but comes down quickly after drinking—and can cause feelings of anxiety and depression as a result.”

Changes in blood sugar and hydration level can also contribute to hangxiety. “You can have a drop in blood sugar after drinking, which can cause anxiety and feelings of nervousness,” says Manion. “Drinking can [also] dehydrate you, which can mimic anxiety-like symptoms.”

In addition to the physiological contributors to hangxiety, what happens during and after your night out can also make you feel anxiety the next day. “Sleep deprivation can also contribute to irritability and anxiety,” says Irwin.

Symptoms typically resolve within a day. “‘Hangxiety’ can last 14 to 16 hours—and even up to 24 hours—after the first hangover symptoms,” says Manion. 

Clearly, this is not a pleasant experience. So what can you do about it? Let’s take a look at some expert-recommended strategies you can use to start feeling better.

Take a deep breath

Some of the symptoms of hangxiety are actually physiological responses—or, in other words, changes in the way your body functions. “The symptoms of anxiety are different for each person, but they almost always include rapid breathing and an increased heart rate,” says Manion. 

And when you’re dealing with these types of symptoms, one of the best things you can do? Take a deep breath. “Deep or rhythmic breathing is a good way to decrease symptoms of anxiety,” says Manion.

Deep breathing activates the body’s parasympathetic nervous system (aka “rest and digest”), which can help to lower your heart rate and blood pressure and make you feel more calm. So, if your hangxiety comes packaged with a racing heart or shallow breathing, carving out a few minutes to do a few deep breathing exercises (like box breathing or the 4-7-8 breath) can be exactly what you need to calm down and start feeling less anxious.

Try mindfulness meditation

Research has shown that mindfulness practices significantly reduce stress and anxiety. So, if you’re looking to shake off your hangxiety after a night out, mindfulness meditation is a strategy you’ll definitely want to consider. “Any meditation or mindfulness meditation that can calm the mind and body is a great way to reduce anxiety-related symptoms,” says Manion.

Mindfulness meditation is simple. Sit down in a chair and close your eyes. Breath in and out through your nose. (You can breathe naturally or, if it’s more helpful, you can inhale for a count of five and then exhale for a count of five). Focus on your breath as it moves in and out of your nose. If you find your mind wandering, simply pull your attention back to your breath. 

Start with five minutes of meditation—and, as you gain more experience, aim to get to 20 minutes of meditation at a time. If you’re brand new to meditation, a Premium guided meditation can help you get into the zone!

Rest and rehydrate

As mentioned, both exhaustion and dehydration can be major contributing factors to hangxiety. That means it’s important to rest and rehydrate. 

If you can, take it easy the day following a night of drinking. Aim to drink plenty of water, and also try to avoid any beverages that could dehydrate you. (We’re looking at you, coffee!)  

Embrace your favorite anxiety-busting activity

Everyone has different ways of dealing with anxiety. So, if you have a particular activity that helps you feel less anxious, this is a great time to participate in that activity. “Try to be gentle with yourself and do things that bring you joy,” says Manion.

For example, according to Irwin, “Walks in nature, playing with pets, [or] anything creative…can ground you and settle your anxiety.” Or, if that’s not your cup of tea, you might cuddle up on the couch with your favorite movie, call a loved friend or family member for some words of encouragement, or spend time hanging out in your backyard.

The point is, if there’s something that reliably helps you manage feelings of anxiety, that something should also help you manage feelings of hangxiety—so prioritize doing that something.

Talk to a professional

Hangxiety can happen to everyone. But if you find that you’re experiencing hangxiety on a regular basis and are starting to feel concerned about your drinking, you may want to consider talking to a professional (like a doctor, therapist, or addiction specialist). They can help you identify what’s really going on—and help you make a plan to get it under control.

The post How to Overcome “Hangxiety” After a Night Out appeared first on Fitbit Blog.

In our monthly profile series Meet the Trailblazers, Fitbit is seeking to amplify diversity in the world of wellness and fitness by featuring the voices of POC trailblazers at the helm of these industries—industries that have discredited voices like theirs for too long. 

This month, we’re highlighting the extraordinary work of Chloe Freeman, Dom Chatterjee, and Tisha Alyn, three leaders making waves in these spaces, and as proud members of the LGBTQIA+ community. We’re excited to share the inspiring conversations we had with them. 

Ever since its origins in June 1970, when—on the one-year anniversary of the Stonewall uprising  in New York City—thousands of LGBTQIA+ activists, supporters, and allies gathered to march, Pride has become a celebration of the community. Here at Fitbit, we know how important it is to continue educating ourselves while supporting LGBTQIA+ people and causes. 

That’s why we turned to the three leaders showcased below to share their experiences, accomplishments, and powerful insight. Keep reading to find out more about them, their work, and the positive changes they are making in their communities. 

Chloe Freeman (they/them and she/her), For Them

It wasn’t actor and producer Chloe Freeman’s intention to create a queer wellness brand, they say. Initially, they set out to solve a problem—and that problem was the lack of comfortable and accessible Binders in the market. If you’re not familiar, a Binder is an item of clothing used to decrease or flatten the appearance of the chest area. 

“After testing, iterating, making and now selling Binders, I started to look at what this could really be, what category did this product belong to? It didn’t feel like fashion or utility. It’s wellness,” Chloe, who identifies as non-binary, shares with Fitbit. “And then it was like pulling a thread, the more I reflected on what was available for me day to day as a gender non-conforming person experiencing life through a queer lens, I realised we are not just under served in our wellness needs, but not served at all.”  

That’s where For Them came in. “When I talk about my ‘wellness’, what we are really talking about is a person’s ability to walk through life able to feel their most ‘well’ and authentic selves,” Chloe explains. And For Them is founded on that vision, both with an awareness of its necessity—especially for groups to whom that has not always been accessible—and as a way forward in the wellness industry, which has been traditionally cis-het focused. 

Now, though, that continues to shift and evolve—especially with incredible work like Chloe’s helping to pave the way. “I’m seeing amazing, inspiring Black founders who are really dialed into their communities and what they need. This gives me hope that positions of decision-making power are moving towards a more equitable place, which is incredibly important to me,” they say.   

According to Chloe, For Them is not led by trends, but rather by the lived experiences of their community. By leading conversations in direct and often vulnerable ways, they are able to get to the “heart of these lived experiences,” and then serve those who need them most with intentionally created products. “We say ‘binaries are meant to be broken,’ and this applies across the board to gender, sexuality, wellness, and race,” Chloe continues. 

And when it comes to the journey of personal well-being and self care, Chloe is looking to leave behind the definition of optimal wellness as being transactional, so-to-speak, or like it’s a destination to arrive at. “I am a very goal-driven person, so I have to be mindful not to treat my being well as an end state,” Chloe shares. “I feel much better when I approach it as exploration, trying new things without too much expectation around whether they will ‘work’ or not. Then it just becomes an evolving approach to life rather than a mission, and everything I do in life is an opportunity to refine towards authenticity.” 

Interested in learning more about the work Chloe is doing with For Them? Check out the For Them website here, and follow them on Instagram here. 

Dom Chatterjee (they/them and he/him), Rest for Resistance

As one of the founders of Rest for Resistance, a safe healing space meant to uplift marginalized groups, and as a queer, non-binary multiracial person, Dom Chatterjee is familiar with telling minority stories of healing. They first created QTPoC Mental Health in 2015 as a grassroots organization for queer and trans people of color (QTPoC)—providing both online and in-person offerings in Brooklyn, New York. 

Due to ongoing frustrations with the ways in which QTPoC stories were shared in the media, Dom, a long-time social justice advocate, then felt compelled to create Rest for Resistance in late 2017. It would become a platform for the community to be unapologetic in sharing about mental health awareness and resources, specifically tailored for their needs. 

It’s more crucial than ever that communities and platforms like these exist—and serve to help empower the marginalized groups that need them most, especially when healing from trauma. Dom’s own experiences have fueled their understanding of what shapes these needs. They say social location is a central force in this, as well as dictating the resources that may be available. 

“Before QTPoC Mental Health, I had nowhere to explore how being South Asian impacts my experience as someone with bipolar disorder,” Dom shares. “I had no validation that being in the LGBTQ2SIA+ community impacts my experience as someone with OCD. And I had no resources to address identity-related traumas I had undergone. Without being able to detail my life and history in a way that acknowledged all these complexities, I had no pathway to my own hopeful future.” 

Despite the challenges of COVID, there’s a lot that Dom is hopeful about. “After practicing so much more self-care in the past few years, we’re moving toward a deeper, more complex understanding of rest as something beyond naps, beyond [binge-watching], and beyond ‘time off,’” they add. “I’m excited to dig more into the work/rest dichotomy and see how opportunities to access complex rest can be made more accessible to all.” 

And it’s evident that deep and complex rest is, indeed, integral to the continued work of resistance—which is, after all, a marathon and not a race. Dom has seen that firsthand during COVID, when a huge challenge they faced was learning to rest until the community was able to flourish on its own once again. “I notice we rarely count healing that happens in slowness, while rushing to celebrate the healing that happens in activity,” they say. “For example, someone can begin to train strength and flexibility and switch up their diet, and the results get celebrated, even if that increased activity leads to a repetitive stress injury. Once that injury becomes known, the body’s healing calls for slowness.” 

As many of us know, healing is not linear, and can sometimes be a slow process. “Healing can happen in every moment and is not about appearances,” Dom continues. “Taking time off from the gym to heal that repetitive stress injury is just as valuable as keeping up the fitness routine in the first place, and the emotional healing that happens alongside both active and passive physical healing is invaluable as well. I’m learning to celebrate my healing at every point in the process.” 

Interested in learning more about Dom and their work? Check out the Rest for Resistance website here and on Instagram here. 

Tisha Alyn (she/her), pro athlete, fitness instructor, and Fitbit ambassador

Growing up, Tisha Alyn didn’t see many other women of color in the AAPI community who were in front of the camera. She’s no stranger to having a golf club in her hand, having started golfing at age three, entering her first competition at seven years old, and going pro right out of college. By 2016, she’d played over 20 professional golfing events. 

It wasn’t long before she began meshing her experiences as a Filipina-American pro athlete, golf media personality, and trickshotter into becoming a rising social media star. After touring nonstop for several years, Tisha played her last professional tournament in 2018, pivoting to focus her energy on pursuing a career as an influencer. Because she’s always on the go, Tisha’s preferred form of self-care is taking the time to intentionally connect with her loved ones, whenever she can spare a moment to do so. 

Now, she’s one of Fitbit’s Premium trainers and first AAPI leading face. “Representation is so important, because I feel like when there is someone in the public eye that is relatable to you in any way, it brings you a safe space and a sense of community,” Tisha shares. 

And it’s clear that a sense of community is important to her. After she came out in 2019, Tisha became a role model for other women in the AAPI, LGBTQIA+, and professional golf communities, as a passionate advocate for both their representation and rights. In her experience, Tisha finds that it’s most important for queer and POC folx to have access to resources or services that make “those who identify with these communities feel seen, heard, and safe.” 

She also became involved with the Trevor Project, an inspiring nonprofit organization that provides resources for and focuses on suicide prevention efforts for LGBTQIA+ youth. “I’ve been fortunate enough to be involved with a few campaigns for the Trevor Project,” Tisha says. “I am passionate about the work that goes behind this foundation because it builds awareness for a service that I didn’t know existed during my hardest of times before coming out. If I had known, it would have made me feel less alone.” It’s evident that her work helps others feel less alone, too. 

Interested in learning more about Tisha? Check out her website here, follow her on Instagram here, and be sure to check out her latest content drop on Fitbit Premium, including this celebratory workout video in support of Pride. 

The post We Spoke with 3 Inspiring LGBTQIA+ Creators on Queering Wellness, Telling Stories of Healing, and the Importance of Representation appeared first on Fitbit Blog.

When you think of procrastination, is laziness the first thing that comes to mind? If so, you’re not alone. “It is easy to think that putting things off and doing them at the last minute, or not at all, is a byproduct of laziness,” says psychologist, certified Master Prepared Life Coach and health coach Robin Hornstein, PhD.

But the truth is, laziness isn’t always (or even often!) the driving force behind procrastination. Plus, believing that putting off a task means you’re lazy can take a toll on your self-esteem and mental health.

“Procrastination often takes a toll on our self-esteem and feelings of self-worth because of the societal message about procrastination being a character flaw,” says Dr. Elizabeth Fedrick, founder of Evolve Counseling & Behavioral Health Service. “Therefore, we tend to beat ourselves up when we put off a task and might start to label ourselves as lazy, unproductive, [or] incapable.”

So the question is, what’s really going on when you procrastinate—and what can you do about it? Let’s take a look at five common causes of procrastination, as well as tips to overcome them and get your productivity back on track. 

Overwhelm at the task at hand

Have you ever put off a task because it seems so big, so monumental, that there’s just no way you could get it done?

That kind of procrastination is a direct result of overwhelm—feeling like there’s so much to do, you don’t know where to start, so you don’t start at all. In those situations, the way to beat procrastination is to “break the task up into smaller goals,” says Fedrick.

For example, “if your goal is to clean your whole house, make a list of each room, and then start with one room at a time and cross it off the list as you go,” says Fedrick. “This helps to reduce the feelings of overwhelm and increases the feelings of productivity and accomplishment.”

Feeling incompetent

It can be hard to get things done when you feel like you can’t get things done. Or, in other words, if you struggle with feelings of incompetence, it can make you feel like you don’t have the skills, drive, or capabilities to tackle a task—which can make you prone to procrastination.

If you struggle with feelings of self-doubt or incompetence, in order to change your relationship to procrastination, you need to change your narrative. (“When we don’t feel successful and always feel behind others, whether we are or not, we begin self-talk that is harmful to our self-esteem,” says Hornstein.)

And the best way to do that? Gathering evidence of all the ways you are capable and competent. “Keep a daily evidence log where you write down what you accomplished at the end of each day for 30 days,” says Fedrick. “You can then look back at this log in the future when you are struggling to complete a task…to see that you are not lazy, unproductive, or incompetent—but rather that you have the ability, willingness, and skills needed to do these things.”

Perfectionism

Perfectionists generally perform at a high-level. But the need to keep that high level of performance can actually lead to procrastination. “Another common reason individuals might procrastinate is if they struggle with perfectionism,” says Fedrick. “For a perfectionist, the thought of not completing the task ‘perfectly’ can feel really worrisome and overwhelming. Therefore, in an attempt to protect themselves from this, they will continue to put off the task as long as they can.”

If your procrastination comes from your need to do things perfectly, it’s time to shift your perspective from “this needs to be perfect” to “this needs to be good enough.” 

Try setting firm deadlines for your tasks—and then commit to moving on from those tasks at the set deadline, even if it doesn’t measure up to your standards. Over time, the satisfaction of getting things done will (hopefully!) override the need to get those things done perfectly—and your procrastination issue will be a thing of the past.

Mental health issues

Sometimes, procrastination can be a symptom of a larger issue—particularly when it comes to mental health. “Symptoms of anxiety and depression can…exacerbate someone’s tendency to procrastinate due to a lack of energy, motivation, trying to manage mood states, or feeling worried about the outcome,” says Fedrick.

If you suspect that your tendency to procrastinate stems from depression, anxiety, or another mental health issue, talk to a mental health professional. They can help you identify what’s really going on and help you get the treatment you need to feel better (and overcome your procrastination challenges).

Lack of interest

Sometimes, the reason you keep putting off a task is simple—you’re just not interested in doing it. “[Sometimes procrastination happens when] we are not even interested in the plan or project, and maybe should not have said yes,” says Hornstein.

Luckily, the solution for this procrastination driver is simple. If you find yourself chronically putting off certain tasks, you’ll want to ask yourself if those tasks are actually aligned with your strengths and interests—and, if not, to look for a way to get those tasks off your plate.

How easy this process is will depend on the task. If the task is something you volunteered for, and not an obligation, a simple conversation could be all it takes to resolve the issue and get the task off of your plate. For example, if you volunteered to coordinate a networking event from your colleagues—but can’t get motivated to start planning—you could talk to a colleague and see if there’s anyone else that can take over coordination duties.

If it’s a task that you’re actually obligated to do, the best thing you can do is ask for help getting it done—ideally with someone with the skills or desire necessary to accomplish the task. For example, let’s say you’re the maid of honor in your sister’s wedding and you’re responsible for throwing the bridal shower—but you hate or are terrible at party planning. In that situation, you might assign tasks to the bridesmaids so you have less to get done, which can make it easier to work through the things you do have to handle yourself.

The point is, sometimes you procrastinate because the task is just something you don’t want to do—and if you find yourself in that situation, you’ll want to either offload that task or enlist some help to get it done.

The post Why Do We Procrastinate, Really? appeared first on Fitbit Blog.

When I first started going to the gym, I was terrified of making a fool of myself with weights. I felt like everyone would be watching me do moves incorrectly, and laughing at me in their head. Not to mention the weight section was very male-dominated and felt intimidating as a female. 

So, I stuck to the safety of the cardio machines for too long instead of hitting the weights.

Years later, I slowly started overcoming my fear of the gym and learned how to lift weights safely. Today, I’m a personal trainer and have even competed in a bodybuilding contest! Safe to say I’m no longer afraid of weights. 

Here are my tips to overcome “gym-timdiation” and build confidence in the gym.

Have a plan. Follow a guided routine that instructs you which moves to do and teaches you proper form, ideally with videos. This will help you feel sure of yourself as you go through the exercises.

Take your weights off to the side. If lifting weights in the middle of the gym floor isn’t your thing, take the dumbbells into a side area or a corner room where there’s a bit more privacy. Build confidence doing the moves correctly with good form and then transition to more public areas once you feel comfortable. 

Go with a friend. A friend or partner can help you feel more confident and less intimidated initially. Bonus points if your friend lifts and can show you how to use equipment correctly! 

Work with a trainer. If your budget allows, a personal trainer at your gym can show you how to use equipment safely and teach you how to do moves with correct form. This can help you build confidence for when you’re working out alone without your trainer. Even just a few sessions can go a long way. 

Remember that people are looking at themselves, not you. Most people in the gym are busy or on their phones. Just like you don’t go home and think about everyone you saw at the gym… Neither do they. Instead of focusing on everyone else and what they’re thinking, shifting your focus to you, your body, and your mind-muscle connection. 

Finally, remember that everyone in the gym was once a beginner, too. Everyone is there to better themselves, just like you. You deserve to take up space in the gym just as much as everyone else there does! 

The post How to Overcome Gym-Timidation appeared first on Fitbit Blog.