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weight training fitness tips
Fitness
Published Wednesday Aug 21, 2019 by Loren Kennedy

4 Weight Training Tips for Beginners 

Strength Training
Expert Advice
Fitness

You did it! You made the decision to get fit and take on a new workout challenge—weight training. So where do you start? Success with weights (and in the gym) begins with a plan and evaluating your eating habits to best support your routine. 

No matter your exercise experience, here are my four tips for your first time with weights: 

Set a goal.

The first step on any fitness journey should be to set a tangible and attainable goal. The best way to track progress is to have something you are working toward and to measure against. The goal can be an ideal weight or the number of days to make it to the gym or class each week. The MINDBODY app helps you keep track of the classes (and services) you’ve participated in, which is an excellent way to track against your goal. As you make strides toward your goal, it should be adjustable so you can continue to push forward!

1
Set a goal.

The first step on any fitness journey should be to set a tangible and attainable goal. The best way to track progress is to have something you are working toward and to measure against. The goal can be an ideal weight or the number of days to make it to the gym or class each week. The MINDBODY app helps you keep track of the classes (and services) you’ve participated in, which is an excellent way to track against your goal. As you make strides toward your goal, it should be adjustable so you can continue to push forward!

Work out at home, first.

One of my favorite sayings ever is, “Your fitness journey is a marathon, not a sprint.” This really resonates with me now, especially as I look back to six years ago when I decided to dedicate myself to a healthier lifestyle. A gym atmosphere can be very intimidating at the beginning of anyone’s process. I wasn’t comfortable enough yet with my physical progress to set foot in the gym, but I was ready to make a change. The solution for me was to train at home first. For a half-hour each day, five days a week, I would have an intense timed workout at home. For legs, I would do step-ups on a chair or lunges. For abs, I would do sit-ups and mountain climbers. For chest and arms, I would do push-ups.

I set a date as a goal, that I would go to the gym at the end of that summer. In the interim, I developed a solid foundation at home, that helped me feel more comfortable once it was time to go to the gym. This is a helpful tool I recommend for any beginner to bypass “gymtimidation.” Practice goal-setting and develop consistent positive behavior. In terms of which workouts to do at home, that leads us to our next step! 

2
Work out at home, first.

One of my favorite sayings ever is, “Your fitness journey is a marathon, not a sprint.” This really resonates with me now, especially as I look back to six years ago when I decided to dedicate myself to a healthier lifestyle. A gym atmosphere can be very intimidating at the beginning of anyone’s process. I wasn’t comfortable enough yet with my physical progress to set foot in the gym, but I was ready to make a change. The solution for me was to train at home first. For a half-hour each day, five days a week, I would have an intense timed workout at home. For legs, I would do step-ups on a chair or lunges. For abs, I would do sit-ups and mountain climbers. For chest and arms, I would do push-ups.

I set a date as a goal, that I would go to the gym at the end of that summer. In the interim, I developed a solid foundation at home, that helped me feel more comfortable once it was time to go to the gym. This is a helpful tool I recommend for any beginner to bypass “gymtimidation.” Practice goal-setting and develop consistent positive behavior. In terms of which workouts to do at home, that leads us to our next step! 

Use your resources.

Here on The Ensō, there are tons of helpful articles with tips and tricks. Also, the MINDBODY app is an excellent resource to find professional wellness coaches in your area. These coaches can answer questions and provide educated direction based on your fitness goals. Believe it or not, the internet is still an underutilized tool when it comes to using it as a means of education for workout routines, nutrition, and the science behind them. Using reputable resources available to you, such as a professional coach or an instructional video, are excellent ways to ensure you are working out correctly.

3
Use your resources.

Here on The Ensō, there are tons of helpful articles with tips and tricks. Also, the MINDBODY app is an excellent resource to find professional wellness coaches in your area. These coaches can answer questions and provide educated direction based on your fitness goals. Believe it or not, the internet is still an underutilized tool when it comes to using it as a means of education for workout routines, nutrition, and the science behind them. Using reputable resources available to you, such as a professional coach or an instructional video, are excellent ways to ensure you are working out correctly.

Go slow.

My last tip is to slow it down. To gain the best results and avoid injury, this is extremely important. At this point, you have a goal, a solid foundation, and have used tools available to you to be prepared. Going slow can be how you attack your goal or just taking your time once you are actively training your muscles. Working at your own pace is largely imperative and, more times than not, going slowing creates more tension in a targeted muscle-building workout. The more time under tension, the higher chance there is for hypertrophy, or muscle growth. 

Explore new classes and trainers on your journey with weight training through the MINDBODY app or MINDBODY.io

4
Go slow.

My last tip is to slow it down. To gain the best results and avoid injury, this is extremely important. At this point, you have a goal, a solid foundation, and have used tools available to you to be prepared. Going slow can be how you attack your goal or just taking your time once you are actively training your muscles. Working at your own pace is largely imperative and, more times than not, going slowing creates more tension in a targeted muscle-building workout. The more time under tension, the higher chance there is for hypertrophy, or muscle growth. 

Explore new classes and trainers on your journey with weight training through the MINDBODY app or MINDBODY.io

Loren Kennedy
Written by
Loren Kennedy
Fitness + Lifestyle Blogger
About the author
Loren Kennedy is a professional content creator with a passion for fitness and wellness. Living in the Lower East Side of New York City, he shares an apartment with his roommate Austin and dog, Sherman.
Acupuncture Benefits - MINDBODY
Wellness
Published Wednesday Sep 11, 2019 by Amber Scriven

How Acupuncture Can Benefit Your Body

Acupuncture
Recovery
Expert Advice

Acupuncture is extremely beneficial for various ailments ranging from digestion to carpal tunnel, but the level of effectiveness varies from person-to-person. I’ve had Sciatica patients spend months combating their back and leg pain, and others hop off the table in two hours, never needing a follow-up appointment. Some rotator cuffs take six weeks; others take two years. 

Why is this?

While your body's response to acupuncture depends on the complaint or injury, it also depends on your overall health, and how well you take care of the injured site between sessions. If we eat junk food all the time, are inactive, don’t sleep well, or overwork ourselves, then injury is imminent, and recovery is going to be hard. Equally, if we ignore an injury or don't care for it, then we will likely stay injured for longer. 

So, let’s break down what’s best for you when it comes to acupuncture:

 

Acupuncture Benefits - MINDBODY

 

“How often should you get acupuncture with specific ailments?”
This is different for everyone, but here are some general guidelines.

 

More is better.
Acupuncture has cumulative effects, so while most feel relief after one session, it likely will not have resolved the issue. Multiple follow up sessions are needed, and for your own comfort, it’s recommended that you use sessions before the effects have completely worn off each time. 

Every time you receive a session, your relief should be more significant, and the effects should last longer—bringing the injury closer to resolution. With this in mind; the worse the injury, the more frequent you’ll want to receive acupuncture. Several times a week is standard, that way you will get out of discomfort faster, and you’ll need fewer sessions overall.

 

Understanding acute versus chronic ailments.
Some acute symptoms like nausea, dizziness, bleeding, swelling, or anxiety will clear up on the spot. However, for recent injuries pertaining to tissues, like a strained muscle, you can use three acupuncture sessions in one week with great effect. For example, with strained lower back muscles, you will feel less pain in one session, a significant reduction in inflammation and symptoms within three sessions. An ankle sprain is a little more serious and may take two or three weeks, but the general idea is the same.

With stubborn pain, or chronic issues like sciatica, skin rashes, nerve pain, hormone irregularities, it can take a bunch of sessions to see lingering results. Often there will be relief right after each session, but the symptoms return quickly (albeit with a little less vengeance). This just means the results are happening in smaller increments. For this reason, your practitioner will tell you to come in over three times a week for two or three weeks so you’ll get more relief faster, but you can space the sessions out as you begin to feel better. 

 

Acupuncture Benefits - MINDBODY

 

“What can I do to make my acupuncture benefits bigger?”
As mentioned, how you care for yourself between sessions makes a big difference. Here’s a few pro tips.

 

Immediate aftercare.
Your practitioner will give you specific directions they want you to follow for your ailment, but generally, after an acupuncture visit, it is wise to drink a lot of water and rest. 

 

Between sessions. 
Here’s the obvious thing we don’t often consider. If you get instant relief for your pulled hamstring, but then you go running the next day, it’s going to take forever to heal! That injured body part needs to be pampered and catered to. Your acupuncturist will give you food, supplement, lifestyle, and movement suggestions to use between sessions– use them all. 

I’ve seen countless patients walk in with frozen shoulder, spend 90 minutes in the chair with various points and stimulation techniques, and then leave swinging their arm painlessly with 50% more range of motion. If they eat well, do their physical therapy, and are kind to their shoulders, the effects will last. Then, next time, we can add another 50% on to their range of motionBut, if they paint a house or swing a baseball, then I see them go right back to square one overnight. How we take care of ourselves between sessions really matters.

 

Share everything. 
You will want to note any changes; no matter how small or irrelevant they seem. Your practitioner is armed with many protocols and techniques. They will always start with the combo that they’ve seen work best for your complaint, from there they will work backward or tweak it slightly based on the information you give them. Make sure to tell them every detail, even if it seems unrelated.  

One lady, with unrelenting pain, finally revealed a game-changing nugget to me while nonchalantly laughing about her need to wear neck scarves everywhere. I found out she had been experiencing chills and had a significant aversion to wind during the summer. This “irrelevant” snippet made me radically change the protocol, and she was pain-free and healing rapidly within four sessions.


So, there you have it. How acupuncture benefits various body parts depends on the area concerned, but also on how we treat our bodies before, during, and after injury. 


Want to try acupuncture, or another wellness service? Download the MINDBODY app to book something new! 
 

Amber Scriven Acupuncturist
Written by
Amber Scriven
Acupuncturist | Yoga Teacher
About the author
A busy acupuncturist, yoga teacher and trainer, Amber has actively worked in the wellness industry for over 10 years. For her, yoga is a form of health care that she uses alongside acupuncture in the form of retreats, injury rehabilitation, and pain relief. Amber is renowned for building emotional strength while cultivating physical health.