But now it might be time to shake things up. Maybe you’re ready to hit the next level of performance, break past a weight plateau or simply look forward to a new incentive to keep coming back each week. And we have the perfect recommendation for everyone, regardless of their skill level or type of workout: Set a new goal.

The best way to do this is by choosing a goal with a definitive end date, especially one that’s set by someone or something other than you. One great example is the marathon. You can look for a local event that’s coming up and suits your skill level – then sign up. Having that goal to look forward to will give you a new enthusiasm for hitting the treadmill. You may need to set higher limits or come in more often to meet the training requirements for your event. You may want to join with other runners from the gym or within the neighborhood. You can build a network of support at home and work.

Suddenly, the running you were already doing becomes a whole new agenda in light of this goal. It’s like adding the spark back to your romance after some time has passed. Your relationship to the gym and your love of your personal favorite fitness activity is almost like keeping the excitement alive with another person!

Of course, the marathon for you might be a swim meet, a bike tour or a weight-lifting competition. It may even be something as simple as making a friendly arrangement with a spouse, friend or fellow gym member to compete for miles, hours or other stakes over a predetermined amount of time. By setting a goal like this, you get a fresh flush of motivation that you may not have had since you first started coming to our Pivotal Fitness Greenville sports club.

Check back next week for Part 2 of the process, which is fulfilling your ambition.

1. Lake Placid Loop – This trail spans 1.2 miles and can easily be completed in about an hour. It may take longer for those who wish to stop and rest at one of numerous sitting areas. This is the perfect hiking trail to get started if you’re not an expert, with minimal elevation. It’s also scenic for an afternoon stroll, with bridges and even a waterfall.
2. Jones Gap Trail – This popular hike is a moderate one.  The easiest route is 5 miles long at an overall ascension of 1,600 feet (the first half is in descent). Reviewers have found it to be relaxing, secluded and shady. Water attributes include a parallel-running river, the Saluda. The hike is a loop that takes between 3-4 hours. Dogs are welcome.
3. Falls Creek Falls Hike – For a real challenge, those with advanced skills might enjoy this trail. It’s not that the path takes long to complete – it’s shorter than 2 miles and can be done in about 1.5 hours – but there are steep and difficult patches along the mostly uphill hike. The reward is a gorgeous waterfall and picnic spot. Rest awhile and take it in, because you’ll have to go back the way you came.
4. Bridal Veil Falls Trail – If you like a big payoff for a hearty hike, this option offers a unique 120-foot water cascade to enjoy just when you’re ready to take a rest. Part of DuPont State Forest, which has a number of options featuring waterfalls, the trail leading to the Bridal Veil Falls is about 5 miles or fewer than 3 hours in length (in and back). Other sites to take in include stonework, bridges and barns.
5. Swamp Rabbit Trail – In the heart of Greenville, this trail is about 13 miles and suitable for medium-skill hikers or bikers of any level. The path winds through Reedy River Park, which is ideal for families (there’s even a dog park for your canine pals). Water features include a waterfalls and Furman Lake. It’s a flat, straight, easy-to-navigate choice with a variety of scenes to take in as you traverse the suggested course.

1. First of all, what you want to do is be honest with yourself about your fitness goals. Are you working out as much as you’d like, and are you getting a well-rounded health outcome from the activities you’re choosing? Now’s the time to figure out the little gray areas you’re missing out on – like drinking more water each day, taking extra vitamins or coming to the gym three times per week instead of two. Reevaluate any muscle mass or weight loss goals so that these are fresh in your mind and can help motivate you for the new season.
2. Next, make a list of your weaknesses and strengths. This should be an honest assessment about how you can improve. Do you usually skip your warm up? Do you sometimes cut those reps in half? By admitting places where you cut corners and can stop shirking off, you can come back to the gym with a clean conscious and renewed commitment to excel.
3. Of course, it’s not all about beating yourself up! You come to our Greenville gym, after all, to feel good about yourself. You can always boost your confidence by taking the time to appraise and appreciate your strengths. If you’re a yoga pro, you may want to take an extra class or move up to a harder level in order to celebrate how far you’ve come since you got started.
4. Lastly, what can you do to make your gym visit even more enjoyable? Maybe this is a great time to spoil yourself with some special sneakers. Maybe you should hit up your friends for some new tune suggestions for your iPod. A colorful, flattering outfit for the gym can help you feel powerful and positive-minded. Maybe it’s time you enrolled in some classes to meet new people and become more involved in a fun, social way. Spring cleaning is a great excuse to make some of these choices and get the most from your visits to the gym!

First of all, you’re literally warming up as your body heats up and blood pumps out to your extremities at a faster rate. Your muscles stretch and become more receptive to the push-and-pull being place on them by the exercise so that they can absorb the impact with minimal strain and keep you going longer. You’re also getting your heart rate to slowly accelerate rather than sending it straight to its maximum rate. And you can gradually quicken your breathing, with better control over your oxygen intake so that you can maintain your focus and stamina. This process should take about five to ten minutes.

At the end of your activity, you should also take about ten minutes to cool down. This means gradually decreasing your pace, as well as the intensity of the workout. For example, you might both slow your running pace as well as choose a less steep incline. You want to focus on reducing your heart rate to nearly its normal level by the time your cool-off is over. Doing this will decrease the likelihood of soreness the next day and let you move on to another fitness routine after only a short break, if so desired. You can actually welcome greater harm to your body by going from the height of your workout to sudden stillness, which can be abrupt and traumatic.

If you’re coming off a similar exercise that engages the same muscle groups, like going from an elliptical to a bicycle, you don’t necessarily need to warm up and cool down from both. However, keep in mind that taking extra time to warm up and cool down will ultimately give you a greater payout over the long-term when it comes to getting the most from your time at our Pivotal Fitness Greenville gym.

3. Maybe you feel like introducing weights will change the way you work out.

You don’t have to totally become a weight-lifter just because you spend some time at the Greenville gym focusing on weights. You can add them to other fitness routines, like jogging with some light weights in hand. You can even add them into your everyday activities. For example, once you’re familiar with some sets, you can get a pair of hand weights to use at home. Then you can just pick them up to get in a few extra reps while dinner’s on the stove, the laundry’s running or even when you’re watching TV.

4. Maybe it seems hard to motivate yourself to try something new.

Just remember to psych yourself up, rather than psyching yourself out. The first step is simply getting to know your weights. Come in soon and ask us about some very easy dumbbell reps you can learn in less than a half-hour. Just be sure to ask a fitness instructor rather than copying your workout neighbor, because you want to be sure you’re holding and moving your weights just right to target your goals and avoid straining your muscles. After that, you can just upgrade to slightly heavier weights whenever you happen to be comfortable! With weight-lifting, it’s easy and effective to move at your own pace.

5. Maybe you just haven’t had the opportunity before.

Well now’s the time! We’re encouraging you to come by soon and try out something new. Whether you do want a buff build or you’re just wondering how some little tips and tricks about using weights will benefit your typical fitness routine, we’ve got the training and tools that you need. Got any additional questions about picking up some weights to improve your well-being and shed the, well, weight? Just reach out – your knowledgeable and certified Pivotal Fitness Greenville sports club staff is always here to help.

1. Maybe you think they’re just for body-builders and muscle maniacs.

Don’t worry, that’s not true at all! Just adding some simple weight exercises into your routine when you visit can have numerous benefits. You can condition your muscles so that they react better to your yoga poses and get the most out of your cardio. You can just slim down without bulking up. And toning your body can improve your posture, endurance and energy levels in your everyday life.

2. Maybe you’ve never been trained to use them, so you find them intimidating.

Don’t think about the unfamiliar resistance machines and the giant weights for the bench press. Start by thinking about the smallest set of dumbbells weighing three or five pounds. You can learn some extremely easy exercises that involve lifting these over your head or curling them in toward your body. It’s not always about how heavy a weight is. It’s also about how many times you can repeat a certain action, getting your muscles into a slow burn as you work out. You can start with a limited amount of reps and aim to improve that number every week with very limited pressure about performance or know-how.

Here’s some terminology that you can learn to get started even before meeting with one of our personal trainers to get you started with free weights:

• Reps: This is one action, like lifting your arm out to the side one time. It also includes the follow-through of bringing your arm back down to its starting position. You repeat these actions several times, through repetitions, hence the name.
• Sets: When you perform reps, whether its 15 or 50, that number that you do is called a set. When it comes to exercises that bear repeating, such as with each arm, some people consider a set 15 with each arm, while others consider each of those an independent set.
• Circuit: Several sets are put together into one routine that’s called a circuit. With the help of a trainer, you can put together a circuit that targets your trouble areas. Some people have different circuits for different days of the week, targeting separate muscle groups, instead of doing the same sets all the time. This keeps it light and interesting.

See? There’s no reason to be intimidated. You already know more than you did five minutes ago, and you’re on your way to being in the know about weight-lifting. Check back next week for even more about how to get started!

In other public spaces, women aren’t necessarily considering their appearance or comparing themselves to others – but this thought process comes to the forefront as soon as women enter the locker room and realize they need to get undressed.

It’s not just insecure women – and it’s definitely not just you! Clark found that even women who feel very confident about their looks simply give pause when it comes to stripping down in a common area. It’s just built into women’s wiring to second-guess themselves when confronting a moment that’s all about baring their bodies.

And it goes both ways. Subjects also reported that they felt awkward when seeing others around them undressing, especially if it’s an acquaintance or someone they might see again outside of the locker room.

We know that you’re not only sometimes shy about changing your clothes in the locker room. Sometimes working out in front of others can seem nerve-wracking, too! Whether you’re comparing your body size or your technique while working out, it’s all too easy to be sidetracked by the presence of strangers around you while you’re covered in sweat and prioritizing your appearance. And let’s not forget about all of those mirrors everywhere. But don’t worry, it’s completely normal – and it doesn’t have to get between you and your workout goals. Even the most confident-seeming person standing next to you probably has the same fleeting doubts. And there are ways to overcome them.

If you’re worried that self-consciousness might impede your health and fitness development, please feel free to speak with one of our trainers for some motivational tips and tricks that can help you surpass your fears and succeed at getting the body you want.

Plus, membership to our Pivotal Fitness Greenville gym means that women have access to a ladies-only gym that can minimize the distractions and self-doubt that might particularly have to do with working out alongside men. Ask for more info!

5. Give everyone else their space. Whether you’re waiting for a machine or just working out in the same area as someone else, it’s important to consider putting some distance between yourself and the person next to you. People often feel vulnerable at the gym, when they’re dressed down and sweating and standing under bright lights in front of large mirrors. It’s often best if you stand a little bit away, avoid staring toward anyone for too long (even by accident), and make sure everyone has enough personal space around them to feel comfortable at all times. On the other hand, if you ever feel uncomfortable because someone’s infringing on your space, please let a member of the staff know.

6. Keep comments to yourself. Physical space is one thing, but verbal space is another. Whether you want to ask what someone’s listening to or ask whether they got their sneakers, it’s best to re-think interrupting someone’s workout or addressing someone you don’t know. Complimenting someone’s looks or technique can come off as intrusive, even if you mean well. And if you need help, it might seem easier to ask you neighbor – but it makes the gym a more congenial community if you find one of our personal trainers instead. Most people also don’t like unsolicited advice; so unless they ask you for help with a machine or with their routine, don’t offer it.

7. Dress appropriately. Although many gyms don’t have a specific dress code, the way a school or office might, there are usually some ground rules. Outfits that are too skimpy can come off as offensive. We know you worked hard for that body, but for some people it’s simply gratuitous exposure of skin. If you’re overheating when wearing the usual athletic tanks and workout shorts, take a break, get a drink and use a towel to wipe your brow and cool down. Don’t strip down to your bra or skivvies – it’s still a public area shared by strangers of both sexes.

Be sure you’re aware of the gym’s rules – and when in doubt, just treat others the way that you’d like to be treated! If you ever have a concern, we’re here to explain policies and address any etiquette questions that you may encounter.

Here are some general workout etiquette tips that can help you avoid any awkward looks from your fellow fitness fans the next time you come in to get your gym groove on:

1. Don’t talk on your cell phone. Inside a gym isn’t the place to catch up with your friends and family. People often complain about others being on their phone in the middle of the room. You can step outside or even visit the locker rooms if there’s a call you have to make. In a pinch, keep it short and quiet. This rule also goes for in-person gym convos: Think of your fellow guests and use an indoor voice.

2. Communicate politely with other members. Like at home or in the workplace, good communication skills are important at a health club. If someone’s waiting for the treadmill, pop out your earbuds and let them know when you think you’ll be done. You can ask someone to show you how to use the equipment they were just using (though it’s better to ask the staff). Or you might just want to say “hello” and “excuse me” in a respectful way that doesn’t invade anyone’s space or be unwelcome when someone might look like they’re enjoying solitude.

3. Put everything back where you found it. One of the most frustrating things, no matter where you are, is looking for something where you know it should be or where you found it last time – but now it’s gone. Everyone will have a more efficient and enjoyable gym experience if they can find the weights, balls, mats and other accessories right where they’re supposed to be. If you’re not sure where something goes because you found it out of place, don’t hesitate to ask a friendly Greenville athletics club staff member!

4. Wipe down the equipment. Gyms all have their own official policies about this, but as a general rule of thumb it’s a good idea to assume that the next person to touch the machine you were just dripping on would appreciate a little wipe-down with a clean towel before you move on.

Check back next week for even more great tips!

A new study released last month in the Medicine & Science in Sports & Exercise journal does exactly that. The results shows that reduced activity and prolonged inactivity directly correlate to potentially fatal ailments like heart failure and type 2 diabetes. Researchers suspected, and confirmed, that it all related to blood sugar.

In an effort to test how inactivity directly relates to a person’s health, they had a group wear glucose monitors and pedometers. At first the test subjects just went about their daily routines while scientists gathered information. Then the candidates were tasked with cutting their activity by half – while otherwise eating the same foods and following the same routines as they’d done for the previous three days.

Normally, people are meant to cover about 5 miles per day with their daily routines, reports the New York Times in an article about this recent report. That’s approximately 10,000 steps. But most modern adults use less than half, or 5,000. The test subjects here spent an average of 4,300 steps per day while making an effort to be less active than usual.

As scientists suspected, the group’s blood sugar levels spiked dramatically following meals. That’s because they were not exerting the exercise that would burn the body’s energy and bring the levels back to a normal rate. For short periods, this kind of habitual inactivity isn’t going to cause an immediate threat to anyone’s health. However, people who are perpetually sedentary or on bed rest will have a higher risk of heart failure or contracting type 2 diabetes, which could lead to weight gain, health complications and even a shortened lifespan.

To ensure you maintain a healthy level of activity, visit Pivotal Fitness’ local Greenville gym on a regular basis.