Join your host, MG, along with Alex Sreng and Rachel Barnhart as we talk through gym etiquette while providing resources for students who may feel intimidated by walking into UREC alone. Tune in whether you are an exercise fanatic or you are just curious about starting to exercise and want to learn a little more about the gym culture at JMU!
Resources
Fitness Orientation click here!
Personal Trainer click here!
JMU Fitness Club click here!
JMU CHAARG click here!
UREC Equipment Rentals click here!
UREC Adventure Rentals click here!
UREC Group Exercise click here!
UREC Facilities (including building layout/photos) click here!
Follow us on Social Media!
@jmuurec & @jmuwelldukes
Be Well, Dukes!
Join your host, MG, along with Alex Sreng and Rachel Barnhart as we talk through gym etiquette while providing resources for students who may feel intimidated by walking into UREC alone. Tune in whether you are an exercise fanatic or you are just curious about starting to exercise and want to learn a little more about the gym culture at JMU!
Resources
Fitness Orientation click here!
Personal Trainer click here!
JMU Fitness Club click here!
JMU CHAARG click here!
UREC Equipment Rentals click here!
UREC Adventure Rentals click here!
UREC Group Exercise click here!
UREC Facilities (including building layout/photos) click here!
Follow us on Social Media!
@jmuurec & @jmuwelldukes
Be Well, Dukes!
MG: Welcome back to the Well Dukes podcast My name is Mary Grace and I am your host this week. Today we're going to talk a little bit about gym etiquette. And for those of you who have been in the gym fairly often and are comfortable with it, It might be something to refresh your memory on some of that gym etiquette. And for those of you who have never been in the gym or are very intimidated by the gym, we’ll give you a couple tips and tricks to navigate UREC. Today I have a couple of our students, employees here with me to chat a little bit about UREC and all the fun things that we have to offer. So I'll let them take it away with their introductions.
Alex: Hey, what's up, my name is Alex, I am a junior marketing major from Richmond, Virginia, and I am currently a fitness assistant at UREC. I kind of got my start year in the spring semester when I decided to apply to be a fitness assistant. Um, but really my kind of involvement with the gym kind of started back in high school through athletics and sports and stuff like that.
Rachel: um, hey guys I'm Rachel Barnhart I'm a sophomore International Business major from Roanoke, Virginia. I got my start in the gym and say about high school I had an amazing strength conditioning coach who really lighted a passion for working out and just being in the gym. I'm also a fitness assistant with Alex. My freshman year was during COVID, so that's how I really got my start at UREC because there was nothing to do except the on online classes and go workout. so I got started to freshman year, first semester there. And then I actually enjoyed it so I applied to work their second semester, my freshman year, and now I'm here.
MG: Awesome. I'm so excited to have yall with me today, and I, similarly to Rachel didn't start really working out until college. I was probably in my sophomore year before I started really getting into the gym and understanding what I was doing, but also being able to enjoy it in the process. So I'm excited to give some information today to some of our students who maybe aren't as familiar or comfortable in the gym and hopefully can find that way as stress relief, or just enjoyment out of going to the gym. So we'll go ahead and start with some gym etiquette questions.
Alex, Rachel, what are some of the general gym etiquette tips that you would suggest to our students here at JMU.
Alex: So, one of the biggest things I have and it's kinda like a little pet peeve like developed over the years. It says re-rack weights, it does wonders what a little bit of courtesy does, it helps keep you UREC that in like a better condition, it also sets it up for the next person on it also if you're also trying to lose weight like burn those extra calories just put them away.
MG: Yeah, that's awesome, Alex. And just to be clear, re racking your weights basically just means like putting them back in the right section, so that the next person that comes along, will see “Oh, I need a five pound weight. Okay, let me look for the five is” So that's a pretty simple one, to know but Rachel What about you?
Rachel: Mine is kind of the same as Alex's just pick up after yourself you know if you're using a certain handle on the cable machines, you know put those back to so the next ones of us who come in trying to start our set, really excited, we don't have to go look for it. the same things with like cleaning up, wiping down equipment after you use it. You have to put those wipes in the trash can. No one wants to go pick those up after you just make it a cleaner environment for the people that are working out after you know
MG: Definitely! And even if we weren't in the age of COVID, I would highly suggest wiping down your bench or weights after you use them, because you don't know who's coming up for you and there can definitely be a lot of bacteria hanging out around a gym because there are so many people frequenting the area. So I definitely suggest, if you have any questions, whenever you are in the gym... That's what our fitness assistants are there for so don't be afraid to take advantage of those.
But Alex, I am wondering, for the people who maybe aren't as comfortable in the gym and might be apprehensive or feel intimidated walking into the gym for the first time. Do you have any suggestions or like areas they should start or resources that we might have that they should look into?
Alex: Yeah, so one of the biggest things that people really don't know about, is that UREC offers fitness orientations, where one of us will walk you through the equipment of UREC and show you how to use things so that way you get a better grasp of how to use things. And it's not as intimidating so that way you kind of like, are coming in with this like solid foundation of how to use, an example, like a machine that you've never seen before, something like that.
Um, there are also other resources like a, you can hire a fitness trainer and get them to teach you and like go through that process through you rack so that way you have a base and like the biggest thing with like being a newbie it's just getting started, which is always the hardest part about going in this fitness adventure or journey, you want to, if you want to call it.
Rachel: I know that you UREC is a very big building it's super intimidating but the nice thing about it is that there's lots of hidden nooks and crannies where you can go and kind of be by yourself. I know when I started going to URECI was super intimidated by the free weights section just because there were so many people there. And so if you familiarize yourself with the building there's kind of like back corners that you can get into and just kind of do your own thing and I know that on the second floor in the fitness center there's MPS in the multi purpose studio, which is kind of a back room that has people just kind of working out and doing their own thing there so you kind of have some of the eyes off you so you can get a feel for your workout so you're trying to speak, and just kind of figure it out on your own, but I also think that asking any fitness assistant for advice is always a good idea, because I know that we're also, we all started somewhere, and that we have a lot of tips and advice to help you get to where you want to go faster.
MG: Rachel, I love that you just said that we all started somewhere. And the biggest things that I constantly do is look at others and be like, Oh man, I'm not lifting as much as her… like, I should be able to do that.
And those like little comparisons always get down to me and I'm like, you know, I just need to relax and remember that we all started somewhere. And that was the perfect little reminder for me.
And I also would say that, like, we definitely have some hidden gems, pun intended, I guess, at UREC. There are a lot of little spaces where you can go work out, and there aren't a ton of people around because the first time you walk into the weight room it can be really intimidating, especially if you aren't quite sure what you're doing at first. So my next question for you all would be for someone who doesn't know.
For someone who doesn't have an established workout routine and isn't quite sure where to start. Do you all have any suggestions as to what they should be working out who they can ask about that I know we've mentioned personal trainers a little bit ago. But are there other resources that you would suggest to utilize?
Alex: So for me, if I were to look back at my younger self on my own fitness journey. I wish I would have went out and possibly gotten a coach for myself, or found someone who's knowledgeable and can help me out through journey. I kind of did things on my own not really knowing what I was doing and just going off of things I saw on social media, but with how social media is there's like many different opinions about certain things so like it's honestly trying to find someone you can trust and I know, like within like the UREC community, a lot of people like have other resources to that they can point you out to. I've had numerous people come up to me asking for, like, tips and things. Like how to deadlift and like where do you get those, Where'd you get that belt or things like that so like, it doesn't hurt to ask like come to one of us and asked like, hey, how did you get started and like what are you doing and things like that so like, don't be afraid to interact with us I know a lot of people are like scared and like, we kind of have this bad rap right now as being like a mask police but at the end of the day, we're still people to like we get like this struggle and like, it's like a year right thing, like, I wish I could work out with my mouse but like this is like something that like look out for, for others who might be at risk and things like that so that's my little two cents.
Rachel: My input would kind of be the same as Alex’s, it's always helpful to get like first hand information from someone who's been there and done that. I got started in fitness because I had an amazing coach who helped me every bit along the way so I imagine, starting completely from scratch, so feel free to ask any other fitness assistance and honestly I think that the you UREC community in general is super open and helpful. So if you see you know a person working out, not mid set, but maybe you know what sort of resting they'd stop and ask them to be like you know how did you get started because I think that that would be really helpful, because like I said everyone started somewhere. That girl in there squatting 225 started with the bar eventually so you just got to start somewhere and another.
Another tip for me is just do your research, it makes it so much easier when you go into the gym and you have a set plan. No, write it down in your notes write it on notebook and bring it in. When you go walk into the gym knowing what you're going to do that day, it makes it so much easier to get your workout done.
Alex: Another thing to add, too that I totally forgot about this but they're also like clubs and orgs you can get involved into their like within the fitness community.
Um, I know a big female one is CHAARG. Um, I have a lot of friends that are in that, in that community and stuff like helped, one of my friends like get on her weight lifting journey.
I know there's also like the fitness club here which is more a co Ed org I guess you could say. So, like, Just don't be afraid to like put yourself out there too and just do some digging like figure out what works for you to like what do you want to get involved into because there's a bunch of resources out on the internet, or whether it be through you.
MG: That is so true. And like the fact that you can reference these multiple fitness groups or organizations that will be able to have the people who know what they're doing or have suggestions for you on where to start. It's just, just speaks to how great our community is at UREC, and I can definitely say that, checking out supplies is super easy at you UREC so if you ever are looking for something to add on to your workout or if you even want to kind of take a basketball and like use that as part of your cardio, like we have so much that you are able to check out so don't be afraid to go down to our equipment center and see what they have available.
I also love that you both said to interact with your fitness assistance because that is what you're there for. I can tell that you both have a passion for working out and for exercise and just really getting your body moving and so, from my experience, I would definitely say if you ask one of the fitness assistants for advice or where you can find a machine. They will walk you to that, they will give you any sort of assistance or answers that they can and if they can't, or if they don't have an answer for you... They'll find one for you. So I would highly recommend chatting with some of our fitness assistants, they've all been super great and I've had the opportunity to chat. with a handful of them throughout my shifts. So my next question would be how do I know if I'm doing an exercise correctly?
Alex: See that's a very tough question because you could think you're doing exercise correctly. but this whole time you could be doing it wrong. And one of the best thing I found, that's helped me was getting a coaching game because I'm a hands on learner so getting that hands on like interaction has really helped me, but they're also a bunch of great influencers on the internet on YouTube videos like there many different ways, it's just finding. I'm like credible resources, because I know there's a lot out there, that kind of can be misleading, and that's the hardest thing with trying to figure out like form and things like that. Because like one Not everyone's bodies but the same so everyone's going to have different mechanics techniques and things like that. Two people are going to have different goals and things like that so like, there's many different ways to do certain movements. I know the deadlift has two different variations. Um, I won't get into that but people always talk about which is better but it just depends on your goals. So, like, biggest takeaway is just find credible resources, maybe find a coach or like people who are knowledgeable that can really help you out.
Rachel: Yeah I'm more of a visual learner so if I have a day where I just something didn't feel right, you know, I'll go back and look up a video and maybe a tutorial or something on YouTube and just check my form and be like, Oh was my back straight, you know, his leg out far enough, and just check yourself constantly and like, that's part of the journey. You're never your forms not going to be perfect hundred percent of time we all slack in certain places and, like, just that reminder of oh this needs to be this way, this needs to be that way is always helpful, no matter what stage you are in your journey of becoming the person in the gym you want to be.
Alex: Another thing too is like, sorry grace but like I just this came to my head, but do not be afraid to record yourself. I know it's awkward but like this recording yourself and getting that feedback from yourself and see what your body's doing. saying, oh, maybe my hips were too low, maybe I can fix this and that. So like, just doing little things like that can help you out so much.
Rachel: Yeah, you can fix your mistakes if you don't know what they are recording is super awkward in the gym, especially in a busy gym like UREC, but if you want to learn from yourself and better yourself you know it's just kind of something you have to do.
MG: Those are both great points I think that the apprehension that comes from like other people watching what you're doing and maybe criticizing you or maybe I don't know what I'm doing, to the full extent and so I'm scared to, you know, sit down my phone and record myself because that's what the gym bros do, you know? But the good thing here is that most people are focusing in on themselves and trying to make sure that they are doing the correct workout and that they have the correct form.
And so, my biggest piece of advice there would just be. Try to really focus it on yourself and know that this is an experience that you are working towards for yourself, and you really don't need anybody else's opinion. I would say the only time you need somebody else's opinion is whenever you are asking them for it, but ultimately you do still want to make sure that you are utilizing the correct form because that is super important when it comes to making sure that you aren't harming yourself or getting an injury in the gym. And so that's definitely something that if you don't think something's quite right, or if it doesn't feel quite right, there's a good chance that it isn't and so asking somebody for that second opinion isn't a bad idea, and recording yourself is also a great way to go back in and see what it actually looks like.
Okay, so my next question for y'all is regarding spotting. So basically whenever I am going to hit my personal record, you know I'm going for a goal today, but I don't really know if I'm going to be able to get it back up.
Is that something where I should just ask somebody else in the gym to spot me. Is that something that this, or is that something that fitness assistance can do for me?
Alex: So, for me, I honestly like having the, I guess, safety net or comfort of having a spotter there with me. um, because I have to do, like, I've done weight where I normally could do it and it was just one of those days where you're just feeling sluggish and stuff. And I failed it and had to do the role of shame on benching if you don't know what that is... It's where you have to drop the bar in your chest and roll it down to your hips, or I've had to build a squat like wish I had a score of spotter. So, it would have been more, I guess, less embarrassing action. but a bunch of us are trained to spot on, don't be afraid to ask some of the girls because some of those girls are pretty strong and can pull their own weight. out whether it be a girl or guy hey can you give me a lift off or a spot really quick. And they're more than welcome to.
Rachel: Yeah, FAs (Fitness Assistants) spend like a whole day of training on spotting, we have you guys covered and especially like a female FAs, we want to ask to get to be a spotter as well. We can do it, I promise you. But yeah, it is also nice to have a safety net and if you're not comfortable asking an ethic until you understand that. And I've had a bunch of people ask me in the gym just when I'm not there working but just working out to be a spot. It's super common people do it all the time and you know it's better, better to be safe than sorry, and just ask them one I'm sure they'd be more than willing to help you out.
MG: Yeah I completely agree. I think that if you are asking for a spot, most of the time someone that is around you is willing to say yes because they've been in the same spot or they need a spot.
But my next question has to do with some of the like machines that we have a UREC. So we obviously have some of the machines in the fitness center. And a lot of times you'll find most of this stuff that you're looking for in there, but can you tell us some of the other areas within UREC that you might be able to find fitness equipment.
Alex: So we also have... a lot of people, especially new people don't know about this because this was a recent change so UREC... but there are a bunch of select rise machines up on the walking track and the way you can get up there is walking through the atrium. You go up the stairs again and it's on the third level, and that track is has a whole bunch of selector as machines up there along with treadmills, and bikes to help you warm up, and it's also a stretch and core so if you ever want to do abs and things like that like there's med balls, yoga balls and dumbbells up there. So you have practically almost everything you need to do a workout arm. That's a little note that a lot of people don't know about.
Rachel: Yeah, another good place to find some access equipment would be in the second floor of the fitness center, which is in the MPS studio, you know they have some mats, you can use or work on they also have like a few kettlebells, and they have a few cable machines out there too that are really nice if you don't want to be in the mix of everything, that's a good place to go to find access to equipment that you can take yourself away and still get your workout in.
MG: I love all of the hidden spots around you UREC there are so many and I didn't realize it until I started to actually working at UREC this year, but it's definitely worth wandering around the building to figure out where everything is and figuring out some of the areas that you may be as comfortable with previously, because if you ever get lost or if you ever end up having questions, or fitness assistants are there for just that.
So my next conversation piece with you all would be the group x classes. So our group exercise classes, for reference, are all listed online you can go through and check out and read a little bit about any one of them, and they range from yoga to full Body Fitness. Can you all tell me anything about those fitness classes or a class that you might recommend?
Alex: So those fitness classes are a great way to get yourself integrated into UREC, especially if you don't know what you're doing, you can actually learn a lot from it. I actually took my first group x class. I think a couple of weeks ago I took a 20 20 20 class, and that workout, literally destroyed me. My legs are sore, my body was sore, and it's just like, it's really cool to try something new and get exposed to different exercises that you don't routinely do. So, that was very eye opening.
Rachel: I just recently did my first group ex class at UREC. I did a Bosu class, which was super fun. I never really worked out in that style, I guess. It was super fun to, like get to experience a different kind of exercising and also be guided through it by our amazing group x instructors who do a great job.
I think it's definitely something that everyone should try once and they have something for everybody from like HIIT classes to cycle classes so there's really something that you can get involved with.
MG: I love the classes that we offer too. We have a lot of great dynamic leaders and you definitely come out of the classes sore so you know you're getting a good workout. My favorite class would be the vinyasa flow yoga. I feel like it's a great way to get some of my cardio and while still doing some strengthening and having a little bit of fun because Yoga is one of my preferred ways of working out.
But speaking of the resources that we offer at you UREC I did just want to touch on our personal training as well. And so that is something that does cost some money, but if you look it up online, it gives you a little bit more information about those sessions, and it also provides the opportunity for you to sign up online as well.
So other than that. My next question is a little bit more fun, but I am always walking around the gym and checking out the clothes that everyone is wearing. Do you all have any suggestions of fitness outfits?
Alex: So for me I kind of like the new trendy guess kind of fashion with guys, um, you can always catch me in your work with a very oversized t shirt and short-shorts on. Um, so that's kind of like my thing. I usually get my T shirts thrifted from like goodwill or something, because like why buy something expensive. I'm sure where you can go to Goodwill get a really cool like retro like large extra large t shirt and wear that to work out my big thing is is being comfortable while working out on something that I wear that a lot of people don't... and it's kind of more on the like intense side but I wear wrist wraps and knee sleeves more as a supportive thing, not as like a protection thing um that's a more common misconception with things like that, especially belts to, um, Those are used more as support and not as a safety thing. Yes, they kind of help you keep your body warm and safer I guess but you should really view it as support and not as a safety thing to bail you out for bad technique or form or things like that.
MG: Yeah, Alex real quick. Can you touch on and provide a little bit more explanation on what wrist straps and belts do for you and like when you should use them?
Alex: So, I try to use wrist wraps, when I am benching our squatting when I know I am handling way that my body isn't used to. And it's just more of a support thing with my wrist wraps. And then for my belt, I use it to help with my bracing. A lot of people don't know this but when you're doing your compound lifts especially squat and deadlift, you should embrace your core and the way you do that is taking a deep inhale in and pushing your abs out, which is your body's natural way of protecting your back and spine, so that's something really cool that I learned within this past year, and it's helped me tremendously. I've noticed I have fewer back problems. And it's great, but you should not have a dependence on your belt to bail you out for back problems.
Rachel: I guess that me and Alex where the same thing to the gym because I also we're oversized t shirts and shorts shorts. The best place to get my big t shirts from goodwill as well but also the men's section at Marshalls is a really good place to look for covers like that. I know that a popular brand type with the fashionistas of the gym these days are like gym shark and navigation, those are my two favorites, I love their shorts and they're not too pricey, I guess.
Alex: And then for me, one of my favorite gym shorts is like the Nike flex stride, five inch inseam. And then I also like the get better today brand of shorts, which are super comfy. They're a mesh short but they're on the pricier side, but they have the coolest designs and they're probably one of my favorite gym shorts.
MG: Yeah, I think both of you had a great explanation of like, you don't have to look top of the line, super cute, when you go to the gym. I mean, I always find a big t shirt and shorts-shorts super cute because that's also what I prefer to wear. But just knowing that you don't have to spend big bucks on your workout gear. I think it is important and something that our students need to hear so that they don't feel like you know if I'm not wearing gym shark, and I can't go to the gym because I don't look good enough.
Anything that you wear to the gym is good enough. And if you want to spend that extra money on those outfits, go for it because I would definitely say, I see lots of cute outfits all the time and I'm like, this is not helping my shopping addiction. I just really want to hop on online and see what they have, but you know that that college student budget doesn't always allow for that.
Alex: To add to that it also doesn't how to add to that, it doesn't hurt to also look good and feel good because sometimes when you're just feeling yourself. It just really helps bring up the mood of your workout too.
Rachel: And picking out your outfit from the gym can be one of the most fun things about going to the gym for me, I love waking up and picking out what I'm going to wear to the gym that day.
MG: And I love hearing that because we do have, like, a very large population that is using the gym every day. And we have a lot of those students who are also, you know, picking out their cute outfits and feeling themselves while they're in there, and I 100% stan that, I'm here for it. So I hope that our listeners are getting out there, coming to the gym, looking cute and ready to go and do their workout.
With that being said that we are going to wrap up this conversation and so my final question for you all would be where is your favorite spot in UREC?
Alex: Okay, so for me, not a lot of people know about this room, but it would probably have to be the meditation room, which has kind of become a nap nook for me. It's located on the walking track to the left, um, there are these nice LED lights that you can change the color of. So I usually have it, like, really dark color on, there's some really comfy pillows in there so sometimes I will, if I'm having a long day. And it just happens to be one of those days when I'm spending a lot of time at UREC. I'll just go in there and just take a quick 30 minute nap and then just go on with my day.
Rachel: That actually is my favorite place in the gym too. Me and Alex have a lot in common, I'm learning. I think that mental health is just as important as physical health, so sometimes I like to end my workouts with a little meditation, kind of calm myself down, you know, you get really hyped up when you're in the gym I think they'll leave and go into classes, going to do homework, going to work, whatever you have after that, it's important to settle yourself back down rein yourself in and just de-stress before you go back out into your day.
MG: Man, I completely agree. I think starting my day with a workout and then being able to, kind of, mellow back out before I really get started with my work for the day is one of my favorite things because I can feel myself with more energy throughout the day. I can feel how great it is to know that my body is capable of working out and carrying me to the places that I'm looking to go. And I also really love the meditation room. I haven't spent a ton of time in there. I would say most of my meditation is done in my yoga class. So, my favorite spot in UREC would be any of the studios where I'm able to go into a class, and really put my all in it and leave gross and sweaty because that's the point. And I'm feeling better because of it.
Alex and Rachel I am so thankful that you all came in, and we're willing to have this conversation with me today. If there is nothing else that our students here today I just want them to know that you are more than welcome to reach out to our fitness assistance if you have questions or concerns because just like Alex and Rachel, they're all super great and very knowledgeable, so 10 out of 10 would recommend.
You’ll be able to find links to all the resources mentioned in the episode description. And if you don’t already follow us on Instagram, you can find us @JMUUREC and @JMUWellDukes for some great information about all the fun things we are doing over here at UREC. Thank you for tuning in, and don’t forget to listen to our next podcast where we will chat a little bit about mental health and wellness. Until then, Be Well Dukes!