Welcome to Monarch Fitness 

We’ve got a new website! Now you can browse our in-person and online programs, check out class times, send a message, or read our monthly fitness blog.  

Our first online program is Monarch Core. No equipment is needed and can be done from the comfort of your home! This is a great program for anyone looking to rebuild their hips and abdominal muscles and their working relationship. Safe for postpartum (with doctor clearance to begin exercise), low back pain due to lumbar lordosis or anterior pelvic tilt and general fitness. Learn how to properly engage and brace the abdominal muscles and gluteal muscles (your butt cheeks!) for an unbreakable core. The program is 6 weeks long, and gradually builds you up, starting with simple bracing techniques and progressing to more dynamic movements. But you can always repeat a week if you feel are not ready for the next set of exercises! Also, you can always go back and repeat the whole program, adding more reps or time to increase the challenge.  

On the subject of exercising from home, our first blog post is going to be all about “Gymtimidation” or the anxiety felt when taking that first step into the gym, or even just thinking about going to the gym (Monarch Core at home is a great place to start for absolute beginners!). Head over to monarchfitness.ca to learn more about this fear and how to overcome it! 

GYMTIMIDATION – What is it? How can I overcome it? Steps for a perfect first day. 

Gymtimidation is a term used to describe feelings of anxiety around going to the gym.  These feelings are completely normal, understandable, and quite common. Sweaty, grunting people, instructors shouting out “Give it all you got!” in the distance, tons of fitness equipment that looks like some sort of medieval torture device and high stakes sales pitches, can be intimidating and turn one away from the gym. Also, feelings of inadequacy, insecurity around body image, nervousness about getting injured, not doing an exercise right, not knowing how to use a machine can all cause gymtimidation.   

How can overcome these feelings so that we can crush our fitness goals? 

1. Recognize when it is happening and what is causing you to feel this way. Maybe the size of the gym is overwhelming and causing you to have second thoughts. Recognize the feeling, ask yourself ‘what’s going on, can I pinpoint what I feel anxious about?’. If we can acknowledge our emotions and pinpoint our triggers, then we can start to explore how to overcome our gymtimidation if we know what’s causing it. Which takes us to our next point! 

2. Explore other options. If jumping right into the large open gym space is scary, there are lots of other fitness options to help you build confidence. You could always start with an online fitness program. Whether you buy a program to follow at your own pace in the comfort of your home or maybe hire an online coach to create workouts that you could do either at home or at the gym, but this time you will go in with a plan and exercise instructions from your coach. There are tons of great online fitness programs designed for all fitness levels, no equipment, full equipment, you name it! You could also join a smaller gym or start with a group fitness class. Most gyms offer a variety of group classes with geared to beginner options. While the group environment can be a little intimidating, the benefit is having a coach guiding you through your workout and giving you constructive feedback to help you refine your practice and prevent injury. 

3. Bring a Friend. Continuing off the group class thought, bringing a workout buddy is an excellent way to overcome feelings of anxiety. Whether you try out a group class or go into the open gym area, having a buddy to back you up can boost confidence. Also having someone to be held accountable to, can help you stick with your journey. 

4. Not one we always think about but dressing comfortably. Investing in workout gear that you feel comfortable in. Avoid uncomfortable shoes, or clothes that maybe don’t fit right and you must constantly adjust. Going into the gym with proper fitting gear can boost confidence and reduce distractions. 

5. Avoid Peak Times. If your gymtimidation is coming from anxiety felt about a busy crowded gym, consider attending classes or open gym times that seem less popular. If fewer people and a quieter setting helps you feel calmer, then stick to the quiet times until you build your confidence in the gym. 

6. Ask for an orientation. This is a big one, asking for help! Having someone show you around the facility and explaining the gym policies can help ease anxiety by getting you more familiar with the space and how they operate.  

7. Create a power playlist! Music is powerful. Before you head out create a playlist of your favorite tunes to play during your workout or even listen to your favorite motivational podcast. 

8. Celebrate wins. Tracking your health and wellness journey in a journal is a great idea to help you see your own success story. When you’re feeling discouraged it is helpful to go back and review your journey. Reliving your successes can give you the boost you need to keep going.  

9. Be kind to yourself. Tell yourself it is okay to feel this way and it is more than acceptable to ask for help. Think of it as ‘what would you tell a friend in your situation?’. You would probably tell them kind and gentle things to encourage them on their journey. Give yourself the same grace and kindness. Your inner voice is a powerful tool. 

In the end, gymtimidation, or anxiety felt about going to the gym is very common, but with practice you can overcome there feelings to achieve your health and fitness goals.