Month: July 2023

The gym is an excellent place to get active. Most gyms offer equipment, weights, classes, and more for people of all fitness levels. There are countless benefits to working out, from burning fat and building strength to improving your mental health. However, the inherent nature of exercising does come with risks. If you are not careful, you can suffer serious injuries that put you on the shelf for months.

Whether you’ve been exercising for years or are just a fitness beginner, you should always take steps to keep yourself safe. Avoiding injuries is not difficult, but it is vital to your fitness progress and your overall health.

Key Takeaways:

• Prioritize warm-up and cooldown exercises to prevent injuries during gym sessions.

• Listen to your body and avoid pushing yourself beyond your limits to avoid overuse injuries.

• Incorporate rest days into your workout routine to allow your muscles time to recover and repair.

How to avoid injuries in the gym

Today, we are going to be providing you with some useful tips to help you avoid injuries in the gym.

What Causes Exercise Injuries?

Some of the most common causes of exercise injuries include:

• Exercising before your body has warmed up
• Repeating the same motion over and over again
• Not having proper form for your exercise
• Not resting in between workouts
• Pushing your body too hard or too quickly
• Doing an exercise that is too strenuous for your level of fitness
• Not using proper equipment

Warm up and Cool Down

When you first get to the gym, you shouldn’t just jump right into a workout. Not warming up is one of the biggest mistakes anyone can make, whether you’re a fitness expert or a beginner. Many people begin their workouts with minor stretches they learned in P.E. when they were younger or light jogging. However, these activities do little to prepare your muscles, joints, and nervous system for your workout.

Start your workout with some dynamic stretching. It will boost your range of motion and improve your flexibility prior to exercising. Dynamic stretching gets your body moving, engaging the entire body. These movements take your joints and muscles through their full range of motion, getting your blood pumping in the process.

Even if you are in great shape, your muscles and tendons will likely be tight before your workout, which increases your risk of injury. A proper warm-up loosens your body, allowing them to move more fluidly.

You should also cool down after exercise to bring your heart rate and body temperature back to normal. Cool down by ending your routine at a slower pace for the last 5 to 10 minutes.

To Stretch or not to Stretch

To stay flexible, you should stretch at least 2 times a week. But it is unclear whether stretching really helps reduce injury.

You can stretch either after you have warmed up or after you exercise.

• Do not stretch cold muscles.
• Hold stretches for no longer than 15 to 30 seconds.
• Do not bounce while stretching.

Choose Your Exercise Wisely

If you have not been active, or have a health condition, talk with your health care provider to make sure you are healthy enough for exercise. Ask what types of exercise might be best for you.

If you are new to exercise, you may want to start with low-intensity options such as:

• Walking
• Swimming
• Riding a stationary bike
• Golf

These types of exercise are less likely to cause injury than higher-impact activities like running or aerobics. Contact sports like soccer or basketball are also more likely to cause injury.

Focus on Form

The form is arguably the most vital part of any exercise. While most gym newcomers are unfamiliar with how to do most workouts, there are plenty of fitness experts who still don’t prioritize form. They focus on lifting heavy, often sacrificing proper lifting form to do so. This form is key to a successful workout.

If you are not doing an exercise correctly, you won’t be engaging the right muscles during it. On top of that, proper form prevents you from suffering any severe injuries. If you are unfamiliar with a workout, start with lightweight, then move up. Focus on form. Make sure you feel the correct muscle groups engaging.

If you aren’t sure about your form, don’t be afraid to reach out to a personal trainer. They will happily help you learn how to do exercises properly to help you build strength and avoid injuries.

Listen to Your Body

Being sore is a natural part of working out. It’s a sign that you had a good workout. However, do not let it get to the point where you are in pain. Soreness is normal and goes away after a couple of days. However, if you feel pain past 24-48 hours, something might be wrong.

In some instances, you might have been overtraining your body. Your body will tell you when something is wrong, and you should never ignore these signs. It might be best to reduce the intensity of the workout or stop doing it entirely. Take the time to rest and recover. Rest days are an essential part of being active. They allow your body time to replenish your energy, letting your muscles heal and recover. Listening to your body and taking rest days helps you avoid injuries.

Unfortunately, injuries happen every day. Many gym members don’t take the necessary precautions to keep themselves safe during a workout. While you might be eager to lift heavy or do an intense exercise, it can do more harm than good. If you get hurt, not only will you be out of the gym for an extended period, but you will also lose all the progress you gained. That is why Fitness Nation encourages our gym members to practice care and caution in the gym to avoid injuries.

Drink plenty of water

Just like with food, exercising when improperly hydrated can lead to injury. As you exercise, you sweat, releasing not only water from your body but also electrolytes that are important for brain and body function. But, just as not drinking enough water can be a bad idea, so can drinking too much, as that sloshy feeling in your stomach during a workout can leave you nauseated and distracted. Try to fit in 16 ounces of water about two hours prior to a workout, then keep a bottle of water with you for sips every 15 minutes or so during exercise. Follow up your workout with another 16 ounces within two hours of finishing to replace lost fluids.

Don’t skip rest days

When you’re actively chasing a fitness goal, it can seem counter-productive to take a whole day (or two!) away from the gym to rest. Rest days are, in fact, exactly the opposite: They allow your body to recuperate and your muscles to rebuild, which contribute to increased strength and growth. One full rest day every 3 to 5 workout days is generally recommended. Take more time off if you’re experiencing excessive soreness or pain, or you just feel worn down. You’re better off taking an extra day to rest now than risking training while overtired and injuring yourself.
Starting a new exercise journey is a positive step toward overall health and wellness. Take your time, take the above precautions, and have fun while exploring something new.

When to Call the Doctor

Contact your provider for any muscle or joint pain that does not go away after self-care.

Go to the hospital right away or call 911 or the local emergency number if:

• You have chest pain during or after exercise.
• You think you have a broken bone.
• The joint appears out of position.
• You have a serious injury or severe pain or bleeding.
• You hear a popping sound and have immediate problems using the joint.

Bottom Line:

Stay safe and injury-free at the gym by following these essential tips. Prioritize warm-up and cooldown exercises, listen to your body’s signals, focus on proper form, and incorporate rest days into your routine. Hydrate adequately and know when to seek medical attention if needed. Embrace your fitness journey with care and caution, and enjoy the process of improving your health and well-being.

You don’t have to know a lot about money to be smart with money.

Being smart with your money is about knowing yourself and your strengths and weaknesses, and then setting things up accordingly.

It’s about building habits to carry you when you’re willpower stumbles.

Key Takeaways:

• Set life goals—big and small, financial and lifestyle—and create a blueprint for achieving those goals.
• Make a budget to cover all your financial needs and stick to it.
• Pay off credit cards in full, carry as little debt as possible, and keep an eye on your credit score.
• Create automatic savings by setting up an emergency fund and contributing to your employer’s retirement plan.
• Take care of your belongings—maintenance is cheaper than replacement—but most importantly, take care of your health.

Set Life Goals

It can be hard to stick to your savings budget, especially when you have to give up on yet another thing to make it happen.

But you’ll likely feel less of a twinge when you have to skip that extra drink when you remember the money’s going towards something you really want.

Whether it’s a holiday, a house, retirement, or even a less responsible-sounding purchase such as a flash new tattoo, it’s great to have a goal.

Make a Monthly Budget

Pay yourself first. Enroll in your employer’s retirement plan and make full use of any matching contribution benefit, which is essentially free money. It’s also wise to have an automatic withdrawal into an emergency fund, which can be tapped for unexpected expenses, as well as an automatic contribution to a brokerage account or something similar.

Ideally, the money for the emergency fund and the retirement fund should be pulled out of your account the same day you receive your paycheck, so it never even touches your hands.

Keep in mind that the recommended amount to save in an emergency fund depends on your individual circumstances. Also, tax-advantaged retirement accounts come with rules that make it difficult to get your hands on your cash should you suddenly need it, so that account should not be your only emergency fund.

Negotiate for Goods and Services

Many people are hesitant to negotiate for goods and services, because they’re afraid that it makes them seem cheap. Conquer this fear and you could save thousands each year. Small businesses, in particular, tend to be open to negotiation, so buying in bulk or positioning yourself as a repeat customer can open the door to good discounts.

Stay Educated on Financial Issues

Review relevant changes in tax law to ensure that all adjustments and deductions are maximized each year. Keep up with financial news and developments in the stock market and do not hesitate to adjust your investment portfolio accordingly. Knowledge is also the best defense against fraudsters who prey on unsophisticated investors to turn a quick buck.

Maintain Your Property

Taking good care of property makes everything from cars and lawnmowers to shoes and clothes last longer. The cost of maintenance is a fraction of the cost of replacement, so it’s an investment not to be missed.

Track your spending

Doesn’t matter how you do it, just do it: use a spreadsheet, a notebook, or one of the countless personal budget apps available.

Seeing exactly where all your money is going can be the wakeup call you need to change your behaviour and get on track.

Learn however you can

Finance, investing, and optimizing your finances generally? Well, they can seem a bit scary. Rather than waiting until you need to know something specific — oh God, what’s the best way to set up this investment property so I don’t lose everything to tax? — start consuming information earlier on. Whether it’s books, blogs, podcasts, or videos, find a few you like, and let your brain start absorbing the information. Over time, you’ll develop a general understanding of how things work, which will make your research and decisions easier when the time comes.

Take Care of Your Health

The principle of proper maintenance also applies to your body—and taking excellent care of your physical health has a significant positive impact on your financial health as well.

Investing in good health is not difficult. It means making regular visits to doctors and dentists, and following health advice about any problems you encounter. Many medical issues can be helped—or even prevented—with basic lifestyle changes, such as more exercise and a healthier diet.

Poor health maintenance, on the other hand, has both immediate and long-term negative consequences on your financial goals. Some companies have limited sick days, which means a loss of income once paid days are used up. Obesity and other dietary illnesses make insurance premiums skyrocket, and poor health may force early retirement with lower monthly income for the rest of your life.

LEARN THE BASICS OF INVESTING.

Investing helps make your money work for you. Once you have some extra income that goes beyond your regular expenses, you may be ready to start investing. Grow your money and build wealth in the long run without too much extra effort. Check out my group for more advice

TEAM UP WITH YOUR PARTNER.

Whatever you do, don’t ignore money talks with your partner. For a happier relationship that stands the test of time with less stress, be open about money. Consider how to manage your money together and how you can plan a combined financial future.

STAY UP TO DATE ON FRAUD AND SCAMS.

Identity theft is a real threat. It can negatively impact your credit while also taking up mountains of your time to untangle and reemerge. Look for ways to protect yourself and any dependents from identity theft. These include monitoring your credit report and keeping important identification information (like Social Security numbers) secure.

Bottom Line:

Becoming more financially intelligent is a journey that requires commitment, education, and discipline. By setting clear goals, developing budgeting skills, investing wisely, and seeking professional advice, you can enhance your financial literacy and make informed decisions. Remember to track your progress, overcome challenges, and remain patient and adaptable along the way. With a proactive and strategic approach, you can build a solid foundation for financial success and enjoy a more secure and prosperous future.

Have you ever read a book that changed your entire perspective forever? A book that has stayed with you ever since and that, every time you remember it, makes that powerful feeling come alive again? If so, congratulations! You’ve experienced what might be the biggest benefit of reading: a lasting perspective shift that altered the course of your life forever. That’s why we read, and that’s what life-changing books are for!

Key Takeaways:
• Reading can have a profound impact on your worldview, your emotions, and your actions.

• Life-changing books are not limited to a specific genre or topic; they can be anything from memoirs to fiction, as long as they resonate with you deeply.

• The author shares his personal list of 10 books that changed his life, and invites you to reflect on yours.

The Most Life-Changing Books
If you can’t find time to read, the best way is to listen to audiobooks while commuting, working out, or cooking.
Here are my top 10 books that will change your life. Read them to shape your thinking and improve your lifestyle.

Think and Grow Rich by Napoleon Hill
The book is based on the assertion that any individual who has desire, faith and perseverance can reach the set goal no matter how unattainable it may seem. If we can learn to think like a billionaire, then we can start to act like one, and eventually become one.

here are 5 tips from the book as an example of what we are talking about

1. “Wish can be turned into gold.”
2. “If you continue to focus on poverty, you will adjust your mind to accept it as inevitable and end up thinking that you are a loser.”
3. “The biggest problem for humanity is that everyone knows the word ‘impossible’.” Success comes to one who thinks in categories of success. Defeat follows him who allows himself to think in the categories of defeat.”
4. “The longer you walk towards success, the closer you will be to it.” Too many people give up a step short of victory. Remember: someone else will do this step.”
5. “You must put your mind to work and realize that making money should not be left to luck or chance. People who have acquired great wealth have long hoped, loved, wished and built before rivers of money started flowing to them.

Atomic Habits by James Clear
Are you having a hard time changing your habits? If so, the problem is not you. The problem is in your system. Bad habits repeat themselves over and over again, not because you don’t want to change, but because you have the wrong system for changing.
This book contains a tested and proven system that can take you to new heights.
You will learn how to:

• find time for new habits;
• to overcome the lack of motivation and will;
• change your environment to be more successful;
• get back on track when you veer off course;
• and many more things…

Atomic Habits will reshape the way you think about success and progress and give you the tools and strategies you need to transform your habits – whether you’re a team that wants to win a championship, a company that strives to rise above the competition or simply an individual who wants to quit smoking, lose weight, beat stress or achieve some other goal.
Habits are that tiny detail that can bring a huge package of positive changes to each of us.

12 life lessons by Jordan Peterson
Check out some of Jordan Peterson’s 12 Rules of Life:

Stand straight with your shoulders back
When we stand upright, with our shoulders back, more serotonin is secreted in the body. Serotonin, on the other hand, has a direct impact on determination and consistency in achieving goals.
If you have an idol or know what kind of person you want to be, then act like that person.

Treat yourself as you treat your loved ones
You yourself know best your faults and mistakes of the past. But because of this you are probably being too strict and neglecting to take care of yourself.
To highlight this, Jordan stated that most people would rather buy medicine for their dog than for themselves.
Becoming a better person is not only your right, but also your duty. This can have a big impact not only on you, but also on the people around you.

Make friends with people who wish you the best
A good friend is a person who supports you on the way to your goal.
Those who encourage your bad behavior are just people who want to drag you down.
Do not forget that a good friend is one who sincerely rejoices in your success.

Compare yourself to the person you were yesterday, not someone else
During your life you will meet many people, and each of them will be better at something than you.
Because of this, it becomes obvious that there is no point in comparing yourself, because you will end up disappointed.
Ask every day what you can do better than yesterday and how you can be a better person than yesterday.

The 7 Habits of Highly Effective People by Stephen Covey

Covey’s seven habits are composed of the primary principles of character upon which happiness and success are based. The 7 Habits of Highly Effective People puts forward a principle-centered approach to both personal and interpersonal effectiveness. Rather than focusing on altering the outward manifestations of your behavior and attitudes, it aims to adapt your inner core, character, and motives.
The seven habits in this book will help you move from a state of dependence to independence, and finally to interdependence. While society and most of the self-help books on the market champion independence as the highest achievement, Covey argues that it’s interdependence that yields the greatest results.
Interdependence is a more mature, advanced concept. It precludes the knowledge that you are an independent being, but that working with others will produce greater results than working on your own. To attain this level of interdependence, you must cultivate each of the seven habits laid out in the book. The seven habits are as follows:

1. Be proactive
2. Begin with the end in mind
3. Put first things first
4. Think win/win
5. Seek to understand first, before making yourself understood
6. Learn to synergize
7. Sharpen the saw

Essential manners for man

A man usually seeks etiquette tips from three types of people: a sharp woman he admires, a Jeeves, or a stylish metrosexual. In Post, great-grandson to the diamond-tongued Emily Post, he will find a mild-mannered golf companion. In his preface, Post explains that since most men don’t want a dry reference book on manners, he set out to write a”conversational” book” that men can read right through, from cover to cover.” Nonetheless, most readers may still prefer to skim this guide’s many subheadings, bullet points, and sidebars and head straight to what interests them.

Think Like a Monk: Train Your Mind for Peace and Purpose Every Day by Jay Shetty

When you think like a monk, you’ll understand:
-How to overcome negativity
-How to stop overthinking
-Why comparison kills love
-How to use your fear
-Why you can’t find happiness by looking for it
-How to learn from everyone you meet
-Why you are not your thoughts
-How to find your purpose
-Why kindness is crucial to success
-And much more…

Shetty grew up in a family where you could become one of three things—a doctor, a lawyer, or a failure. His family was convinced he had chosen option three: instead of attending his college graduation ceremony, he headed to India to become a monk, to meditate every day for four to eight hours, and devote his life to helping others. After three years, one of his teachers told him that he would have more impact on the world if he left the monk’s path to share his experience and wisdom with others. Heavily in debt, and with no recognizable skills on his resumé, he moved back home in north London with his parents.

The Everyday Hero Manifesto by Robin Sharma
In The Everyday Hero Manifesto, Sharma once again makes this life-changing system available to anyone who is willing to embrace positivity and its great potential for spiritual freedom and peak productivity in life.
The book helps readers discover the habits of the world’s most creative people to fulfill their dreams and ambitions. It also offers valuable insights into techniques to help channel fear and turn problems and setbacks into positivity and success.

But Manifesto of the Everyday Hero is also a recommended read for people suffering from lack of energy and the vice of distraction and procrastination, helping them rediscover their inner magic and discipline.

The Way of the Superior Man by David Deida
The Book in a Few Sentences
A must-read for men. Everything you thought you knew about women is (probably) wrong. If you want to understand and transform your relationship with women, read these notes. Seriously.

The Way of the Superior Man Summary
This is my book summary of The Way of the Superior Man by David Deida. My summary and notes include the key lessons and most important insights from the book.

I LOVE A MAN – What Every Woman Should Know About Her Partner by Barbara DeAngelis
Have you ever noticed that one woman who effortlessly gets along with men without even trying? She’s in a loving relationship, banters with her male colleagues and is close to her brothers. Every woman deserves to be that woman and now Secrets About Men Every Woman Should Know, now available as an ebook for the first time, shows you how. Barbara is the definitive relationships guru. The author of 14 bestselling relationships titles, with fans the world over, Barbara’s witty, straight-talking answers to the problems that plague relationships have transformed the lives of millions of women, and men, and inspired her readers to turn their dysfunctional relationship patterns around. Now repackaged with a beautiful new iconic cover, discover men’s top twenty turn-offs, how to become a better lover without being a doormat, and close the gap between what men say and what they really mean. Readers have described Secrets as ‘amazing’, that it provides ‘so much insight into the minds of men’ and that Barbara’s advice has come back to them ‘time and time again’. Discover how men really feel about women, love and sex and find out for yourself why everyone loves Secrets.

Meditations Marcus Aurelius

Human life is a moment; the essence of that life is an eternal flow; the structure of our body is perishable; the soul is fickle; fate is a puzzle; fame is uncertain. In a word, all that belongs to the body is a flowing river, and all that pertains to the soul is a dream and an illusion.” This is what Marcus Aurelius writes in his peculiar diary, which he kept as a conversation with himself during the military campaigns. In the Meditations he gives a faithful portrait of his soul, like an artist who leaves his portrait to posterity.

Bottom Line:

If you want to change your life, you need to change your habits. Reading these 10 books will help you learn how to create and maintain habits that will lead you to success and happiness. Whether you want to grow rich, be more productive, or improve your health, these books will show you the way. Don’t miss this opportunity to transform your life with the power of reading.

Women want to be independent, but deep down, they want to be treated like ladies. But the reality is different and today you will rarely meet a real gentleman. Read below how to win a woman’s heart through your upbringing and your behavior.

Every woman dreams of feeling like a lady – to open the door for her when she goes out, to give her a compliment, to shake her hand when she comes down, to hold her coat… Such gestures are undoubtedly the characteristics of a true gentleman. But where are those careful men? Can we meet them on the street every day or are they so rare that they are an endangered species quietly dying out?

Key Takeaways:

⦁Authenticity breeds trust: Embrace your true self and be authentic

⦁Listen actively: Listening more than you speak opens the door to new knowledge and perspectives

⦁Choose happiness and kindness: Take control of your happiness by choosing a positive outlook, and treat others with kindness and respect

How to become a modern gentleman

this is not only for men but also for women how to find out who is the real gentleman. here are some rules every gentleman must know.

Be authentic

The first rule every gentleman should live by is a very important one. And that is to be authentic.

When you’re true to yourself, not only will you trust the judgments and decisions you make, but others will be more likely to trust you as well.

Being authentic means having more integrity and never second-guessing if you’re doing the right thing.

When you’re honest with yourself, that gives you more strength and openness to deal with problems quickly and make necessary changes.

When you trust yourself to do what’s right, that increases your overall potential and self-esteem.

And being authentic is far less stressful than trying to be someone you’re not.

Ladies First

Open doors, pull out chairs, and sit after she sits. This shows you are being intentional and thoughtful. Thoughtfulness goes a long way—small and respectful acts won’t go unnoticed. But if she clearly states she would rather help herself then, of course, let her do so.

Don’t be an idiot

Don’t say something to someone on the internet that you wouldn’t say to their face. It’s cowardly. It shows a lack of character. And, really, are you accomplishing anything with your comment?

It’s fine to engage in a discussion. It’s fine to disagree. But if you’re going to do that online, make sure you’re respectful and don’t be a jerk.

Enjoy the moment – put the phone down!

Since we’re on the topic of online behavior, let’s talk about when you’re hanging out with friends or family or out on a date.

Put the phone down and live in the moment.

If you’re constantly looking down at your phone, you’re not engaged, you’re showing disrespect to the people around you, and you’re missing the whole point of being out, which is to make a connection with people and enjoy the moment.

If you’re looking down at your phone, everything else is passing you by.

Listen more than you talk

Listen more than you talk when you talk, you’re repeating what you already know. But if you listen, you might learn something new. Nobody ever learned anything by hearing themselves speak.

And while you’re listening, be sure that you’re engaged and really hearing and understanding what the other person is saying, not just waiting to add your two cents.

Only worry when it’s truly warranted

It’s okay to worry about things from time to time, but you can’t worry about everything. Pick and choose your battles and rack and stack your priorities to figure out what’s most important to you and what’s worth your time. All that other stuff? Forget about it.

Take chances

I’m not saying to constantly be reckless but sometimes, going a little outside of your comfort zone and taking a risk with something can yield incredible results. You’ll always regret the chances you didn’t take, because even if you fail, no one’s ever said that they’re sorry they tried

Choose to be happy

There are things you can control and things you can’t, and choosing to be happy is definitely something that you can control. Seriously, it’s up to you. I could say that a glass is half empty, or I could say that it’s half full – it’s my choice. And focusing on the positive, will lead to greater fulfillment, confidence, and success.

The Workplace

Never ask someone to “give you a smile”. If you’re concerned, ask “Is there anything I can help you with?” or “Need to talk?” Also, try to compliment people on their work and actions more than their physical appearance. There’s nothing wrong with saying someone looks nice (if appropriate), but saying they did good work is much more meaningful.

Be kind and show respect

How you treat people says a lot about you. And it also affects how people see you. It doesn’t matter whether it’s face-to-face, on the phone, or online. If you treat people well if you’re kind, and if you show respect, that reflects well on you, and it also makes a nice deposit in the karma bank.

[noteYour actions and treatment of others not only reflect your character but also shape how others perceive you, so prioritize
kindness, respect, and consideration in all interactions, be it in person, over
the phone, or online, as these positive behaviors contribute to your reputation
and foster positive karma.[/note]

Proper Goodbyes

At the end of an evening spent with friends, family or a significant other at your home, walk guests to the door. If appropriate, walk them to their car. If you’re out on the town and dropping someone off at their home, walk them to their door. If it’s a romantic date, walk them to the door only with the intention to make sure they get home safely.

HOW TO BEHAVE IN THE GYM

For a newcomer, the gym can be a confusing place. What does this medieval-looking contraption do? Is it socially acceptable to take my boxers off in the changing room? Why is that giant man with the spider web tattoo on his chin grunting like that? The answers to the majority of these sorts of questions can be found right here. Stick to these gym etiquette tips, and you’ll blend right in. Well, maybe not with the spider tattoo guy.

1. Don’t play on your phone while hogging a machine or bench. If the gym is busy, let someone else sit in between sets rather than taking up space fiddling on Facebook.

2. Always wipe down any equipment after you’ve finished using it. Nobody wants to find a sweaty arse-print planted on the seat of whatever machine they are trying to use.

3. Put things away once you’re finished with them. Barbells are the perfect shape for someone to trip over and hurt themselves. Don’t let it be your fault.

4. Don’t roar and loudly drop your weights at the end of a set. You aren’t the Incredible Hulk, even if you do smell a bit like him.

5. See those big floor-to-ceiling mirrors? They’re for studying your form. And by that we don’t mean the horseshoe shape of your triceps, big guy.

6. Remember those video game levels where you’d have to make it past a series of swinging obstacles or be knocked to your death? That’s the environment you’re replicating for everyone when you do your kettlebell workout next to the treadmills. Find your own space and leave others to theirs.

7. Be clean and wear clean clothes. Nobody wants or deserves a waft of your #gains every time you lift your arms up to do a rep. Your gym kit bag should be emptied every time you use it.

8. Stay out of a lifter’s ‘bubble’. Unless you’re spotting them, you need to give anyone using the squat rack, bench, or lifting platform a buffer zone of a few feet.

9. Never give out unsolicited training advice, or if someone gives some to you, simply smile, thank them and continue your workout exactly how you were doing it before they stuck their nose in.

Bottom Line:

Mastering the art of being a gentleman involves embracing authenticity, practicing thoughtfulness and respect, choosing happiness, listening actively, and demonstrating proper etiquette in various settings, ultimately leading to stronger relationships, personal growth, and a more fulfilling life.