There’s a stigma around holiday weight gain and the assumption that people avoid the gym during the holiday season. Although that holds some truth, the holidays are a perfect time to promote your club, boost member retention, attract prospects and generate more club revenue. Start resolutions early by giving the gift of fit. Here are some ways you can celebrate the holidays in your club.
1. DECORATE YOUR FACILITY
This is the easiest thing you can do to get your members in the holiday spirit while they work out. Whether you string lights around your club, hang snowflakes and stockings or put up a tree, being festive will keep your members exercising in your club for longer.
2. OFFER HEALTHY HOLIDAY RECIPES & TIPS
Typical holiday weight gain stems mainly from what we eat over the course of the season. Send out recipes and tips through blogs, email blasts and on your club’s social media. Whether these are recipes to make baked goods healthier or tips for a healthier Thanksgiving plate, help members and prospects with their fitness goals by giving them value through out the holiday season. This will not only help you retain members, but it will expose your club to prospects.
3. HOST A TURKEY TROT
Thanksgiving doesn’t always have to be about feasting, and even though a turkey trot may not be an activity that physically takes place in your gym, it can be an easy way to build community in your club and get members and prospects moving before they indulge. Hand out prizes that showcase your club’s brand for first, second and third place winners, snap pictures of the event and share the photos on your social media platforms. For last-minute participants, use our new online check-in to ensure everyone who wants to run is included.
4. GIVE OUT BRANDED ORNAMENTS
These can be strictly for individuals who attend featured group classes throughout the holiday season.Special touches like this not only give members and prospects something they can keep and hang on their trees but also help you stand out as a club and retain members because of the sentimental value.
5. PLAY HOLIDAY MUSIC IN FEATURED CLASSES
Spreading holiday cheer in a body pump class could be just what festive members and prospects need to stay motivated and on top of their fitness goals. Display these featured classes in My Member Account Mobile App so they can easily sign up on their phones, so you’re keeping them engaged and generating club revenue all at once.
6. PLAY HOLIDAY MOVIES NEAR CARDIO EQUIPMENT
Not only are there countless holiday movies, but this is a simple way to engage members and keep them in your club for longer. Play holiday favorites on select days and inform your members about the showings on My Member Account Mobile App and social media.
7. HOST A FOOD DRIVE
A food drive will allow you and your members to give back to the community, and also help your club stand out.Encourage members and prospects to bring in food donations to receive a discounted class or point of sale item. Market the food drive on all social media platforms.
8. PARTICIPATE IN BLACK FRIDAY
Black Friday and Cyber Monday are both awesome opportunities for your club to target all of those fitness freaks–prospects and members, wanting to purchase gym and fitness merchandise for holiday gifts.
Generate club revenue directly through My Enrollment by offering special holiday discounts on memberships and by offering promotions on personal training, group classes and point of sale items through My Member Account Mobile App. Easily track the progress of your sales through our reports and gym management software. Make sure to share important details on social media including the duration of the sales and what is being discounted.
9. REWARD MEMBERS WHO BRING A BUDDY
Using our Pass-A-Friend program, encourage members to attend group classes with a friend by offering incentives like free t-shirts, water bottles, protein shakes or any other holiday promotion you want to give out. Not only does this aid in healthy retention, but new faces are exposed to your gym right before resolutions kick in, giving you a higher chance of locking in these prospects.
1. RELYING ON THE SCALEOne of the most common weight loss mistakes majority of us are guilty of is relying on the scale to detect our progress. Although it can be a helpful tool, especially for those looking to lose an excess amount of weight, it can actually hinder weight loss. First off, this is because most of us don’t understand that there is a difference between weight loss and fat loss. We use the phrase, “weight loss” to describe wanting to lose fat. Second, the scale doesn’t know the difference between muscle and fat, so even though you might be exercising and eating clean, the number might not go down because while you’re losing fat, you may also be gaining muscle in the process. Be mindful of this the next time you look down at that pesky number, because it typically does more harm than good and isn’t always accurate like you think. Learn more about the scale here.
2. DOING TOO MUCH CARDIO AND NOT ENOUGH WEIGHTLIFTINGOne common myth we are told is to run for weight loss. Too much cardio can actually do the opposite and cause weight gain because your body will eventually burn muscle instead of fat. According to Health Magazine, too much cardio can cause the body to store energy as fat and increase your appetite, making you more inclined to overeat. A pound of muscle burns three times more calories than a pound of fat, so that’s why it’s advised to strength train if you’re looking to lose fat.
3. EATING TOO MANY HEALTHY FOODSYes, you can gain weight from healthy food. This is because eating too much of anything is not good. Fat loss takes place with a calorie deficit when you burn more calories than you consume, which is why it’s imperative to practice portion control if you’re trying to achieve weight loss.
4. EATING LESS BUT NOT HEALTHIEREating too little and too much both hinder weight loss, especially if your diet is small amounts of processed junk food. Not only is it not enough food to satisfy hunger cues, but junk food lacks nutrients, which leads to deprivation, overeating and ultimately, weight gain. In order to reach your weight loss goals, you need to eat more healthy foods like vegetables, lean meats and whole grains and indulge in moderation.
5. BEING IMPATIENTWeight loss takes time, and this isn’t just because it feels like forever to see results, it’s actually scientific. It takes 12 weeks of consistency to see measurable changes in your body and often times, most people fail to lose weight because they aren’t patient. So, the next time you see something online or on television that promises to help you lose weight fast, it’s safe to say that you won’t keep the weight off. Keep in mind that even though it might take some time to lose weight, the good news is that it also takes time to pack on the pounds. One good meal won’t make you fit or thin just like how one bad meal won’t make you fat.
6. EATING “DIET” FOODWe are convinced that something is better for us or will help us lose weight if the label says “diet” or “low-fat.” Take something that is fat-free for instance.The product has been stripped of fat but replaced with added sugars to make it taste better. According to Healthline, low-fat or fat-free foods contain higher amounts of sugar, which increase hunger signals and cause you to actually consume more calories. Rather than focusing on labels, maintain a balanced diet of nutrient-rich foods like fresh vegetables, protein and whole grains. You’ll have a lot better luck at losing weight this way than relying on diet foods that contain hidden ingredients and added sugars.
7. RELYING ON OUTLETS OTHER THAN DIET AND EXERCISELike it or not, there is no “magic pill” for weight loss–at least not for long-term results. There are “fat burners” and crash diets out there that might help you shed a few pounds initially, but the cold truth is simple–you have to eat right and work out to lose weight, and to keep it off, stay away from dieting. It’s not a realistic weight loss approach because people typically don’t maintain it.
8. REWARDING YOUR WORKOUTS WITH FOODIt’s perfectly fine to treat yourself sometimes, but it’s also easy to get carried away and set yourself back if you aren’t mindful. According to Reader’s Digest, a study found that people claimed to have burned more calories than they actually did during a workout and then consumed more food than usual as a reward for exercising. Having that mentality can sabotage your weight loss goals because you can’t out-train a poor diet, so instead, eat clean 80 percent of the time and reward yourself 20 percent.
9. CUTTING OUT TREATSOn the contrary, it’s also a common mistake and habit to feel like we have to deprive ourselves of our favorite guilty pleasures. Once this happens, we immediately crave them more because it’s not realistic or sustainable to quit something we love cold turkey. Just like with rewarding yourself, practice everything in moderation instead of restricting yourself to the extreme.
10. DRINKING YOUR CALORIESThis includes alcoholic beverages and “healthy” smoothies that many dieters drink as meal replacements. It’s easy to ignore liquid calories or not count them, but these calories definitely matter and can easily skyrocket your daily intake. “Healthy” smoothies or shakes often contain hidden ingredients and added sugars that spike your hunger cues, leaving you hungrier and reaching for more food, according to Reader’s Digest.
11. COPYING SOMEONE ELSE’S DIET AND EXERCISE PLANAlthough clean eating and consistent exercise is better than a poor diet and no exercise, what works for someone else might not work for you. Everyone has different lifestyles, body types and habits, and some even have medical conditions that hinder weight loss. If you’re unsure about what works for you, get with a personal trainer that will push you harder during workouts and help your form custom meal plans.
12. DINING OUT TOO OFTENEven if you order on the lighter menu or you order something that’s supposed to be “healthy,” there’s definitely a good chance it’s actually not good for you. Sure, some restaurant items are worse than others and it’s important to be mindful when you go out, but many dishes have hidden ingredients and are packed with excess sugar and fat. Limit dining out to once a week and cook healthy meals for the remaining days.
13. LETTING GO ON THE WEEKENDSYou eat clean and exercise Monday through Thursday but once the weekend rolls around you dive head first into greasy food, alcohol and skip the gym. This probably sounds familiar to you since it’s a very common weight loss mistake and is typically the main culprit for stubborn fat that sticks around. By over-indulging on the weekends, you’re taking two steps forward and one step back. Avoid this by limiting alcohol intake and being mindful when you dine out. Moderation is key to realistic and healthy weight loss.
A gym membership is one of the best purchases you can make because investing in your health is one of the best things you can do for yourself, but you also might not always be aware of everything your club offers. Here’s how you can get the most out of your gym membership.
UNDERSTAND DIFFERENT MEMBERSHIPS
offer different things. That’s why it’s important to understand what your
membership entails. Basic packages typically offer access to general gym
equipment but exclude perks like free group classes. It’s important to keep in
mind that you may not be one for group classes and a basic workout might all
you need to reach your fitness goals.
This same concept
applies to clubs with multiple locations for example. Even though gyms will
charge more for access to multiple locations, you might need access to all
locations. Matching your needs with the type of membership you’re paying for
will help you get the most out of it, whether that means more perks or not.
ASK HOW TO USE EQUIPMENT
Let’s face it, most
gym equipment looks strange and difficult to use, and since you’re paying for
it, you better get your money’s worth and know how to use the machines. If you
don’t know, ask a staff member or a trainer. They are there to be your guide.
RESEARCH DIFFERENT EXERCISES
For one, it’s
important to mix up your workout regimen with various exercises, and for two,
this applies especially when your club is packed with other members and you have
to take turns using equipment. You aren’t getting the most out of your
membership if you just stand around while you wait. If your favorite machine is
taken, grab a mat, some free weights and sneak in some space to do something
else until the machine is free. You already made it to the gym, so there’s no
excuse to not fulfill a workout, even if it’s a quick one.
MAINTAIN A HEALTHY DIET
This might not seem like it applies to your gym membership, but actually the two go hand and hand. Majority of the time a poor diet is exactly why members aren’t seeing the results they want. The bottom line with this is that you can’t out train a bad diet. Many members exercise constantly and don’t eat right, then don’t see results, which often leads to discouragement and membership cancellations. Do yourself and your membership justice by eating right and letting all of those sweat sessions pay off.
PARTICIPATE IN GROUP CLASSES
Some memberships include
group classes as part of the package, and if this is the case for you, take
advantage of as many classes as you can because sometimes nothing is more
motivating than surrounding yourself in a room full of people breaking a sweat
and if you’re paying extra, then it would be silly not to.
FIND A PERSONAL TRAINER
Depending on your fitness needs and goals, personal training might be beneficial to you and some premium memberships include it. Even if it’s not included in your membership, personal training is still an add on that can be purchased directly in My Member Account Mobile App. By doing this, you’re getting more out of your club.
STAY DIGITALLY CONNECTED
This includes staying
connected on both your club’s social media platforms as well as My Member
Account Mobile App. Follow your gym’s social media pages for inspiration, to
stay updated about what’s happening in your gym and most importantly, to
include yourself in the community.
By downloading My Member Account Mobile App, you will find featured classes and club promotions along with being able to view your own class and session schedules. The more you know and the more efficient you are, the more you’ll get of your membership because you’ll have more time to focus on your fitness goals.
Fall is upon us, which means your members are in the Halloween spirit but also might be losing their spirit to go to the gym. Thankfully there are many different Halloween tactics your club can use to keep members motivated all while you’re enhancing retention and attracting prospects. Here are some ways your club can celebrate the spooky holiday.
1. DECORATE YOUR FACILITY
This is probably the easiest thing you can do to celebrate Halloween. Members and prospects are already in the Halloween spirit, so a gym full of Halloween will make them want to stay in your facility longer.
2. HOST COSTUME CONTESTS FOR GROUP CLASSES
By hosting group classes that have costume contests with prizes, members and prospects are likely to participate because there’s incentives involved. Your chances of gaining new members also increase as well and you’re building community at the same time. Use our Pass A Friend program to funnel people in.
All you need to do is offer current members passes prior to Halloween, think of small prizes to whoever referred their friends to your club and grand prizes for the winners of the contests. Encourage attendees to download My Member Account Mobile App to check-in and see the featured Halloween classes. Track member attendance and the success of these featured classes using our Attendance Detail Report.
3. DO HALLOWEEN THEMED WORKOUTS
Members could perform a variety of Halloween-themed workouts: pumpkin smashing, deadlifts, skull crushers, spider squats–the list goes on. Incorporate these exercises into your featured group classes.
4. HAND OUT FREE “TREATS”
This could go hand and hand with our Pass A Friend program. Encourage your members to bring in their friends and instead of candy, hand out things like protein shakes, protein bars, water bottles, t-shirts with your club’s logo and slogan, and larger prizes for the winners of your club’s costume contests.
5. PLAY HALLOWEEN MOVIES NEAR CARDIO EQUIPMENT
Set up your facility so that some screens are playing different Halloween movies while people are exercising on treadmills and ellipticals. One, this will get gym-goers to stay on your equipment for longer and two, if your members are aware of all the fun Halloween-themed events your gym is offering, they will look forward to their next sweat session so much more, which boosts your long-term retention.
The gym is a place of community, which means all members should feel welcomed and comfortable. Most gyms and fitness clubs typically have specific rules, however there are unspoken guidelines members should be aware of. Here are some dos and don’ts of gym etiquette.
DO: PUT WEIGHTS BACK
Once you’re finished using free weights, always remember to put them back for safety and courtesy purposes. It’s not only dangerous to have heavy weights lying around but leaving them out implies that they are still in use. Be courteous and put weights back so other members can use the equipment. This applies especially during busy hours when members might have to take turns and wait for equipment.
DON’T: BLOCK SOMEONE’S VIEW OF THE MIRROR
Mirrors are definitely a hot spot in most gyms and can quickly become overcrowded, so although it might be difficult not to accidently block someone’s view during peak hours, try to avoid doing this at all. If this section of your gym is too crowded, exercise somewhere else and then come back to the mirror when space frees up.
DO: WIPE DOWN EQUIPMENT
How many of us enjoy working out in someone else’s sweat? No one, and gyms are not shy of germs. Although it’s not technically required and not a member’s responsibility to keep their gym clean, most gyms and fitness clubs have stations with cleaner and paper towels because it’s common courtesy to clean equipment. Remember to wipe down anything you touch. This includes treadmills, ellipticals, machine weights, free weights, even mats and foam rollers. Once you learn more about gyms and germs, you won’t think twice about wiping stuff down.
DON’T: SPEND HOURS ON ONE MACHINE
Unless you hit the gym when its dead, don’t spend hours on one machine. This is especially pertinent during peak hours when people might have to wait for machines. A good rule of thumb for cardio equipment is to spend no more than 30 minutes on these machines. When it comes to machine weights, don’t just sit and hang out on them. Do your reps, take small rests and then move onto the next thing.
This same concept applies to free weights as well. As we’ve reiterated before, use the weights you need and then put them back so someone else can use them. Spending hours on one machine also means that you aren’t exercising multiple muscle groups, which isn’t an effective workout anyway.
DON’T: MAKE WEIRD NOISES
There’s always one person at the gym who grunts during every rep. Don’t be that guy. It’s unnecessary and disrupts other people’s workouts. If you feel the need to scream, the weight is probably too heavy, and you might need to take it down a notch.
DO: HAVE GOOD HYGIENE
The gym is a place where most of us break a sweat and even though it doesn’t have to be the best-smelling place, nothing disrupts a workout like dreaded body odor. Do yourself and everyone else a favor by keeping up with good hygiene.
DON’T: SHOW OFF
Although you might be proud of your six pack and that you can bench press mass amounts of weight, other gym-goers don’t need or care to know. Every person at the gym is there to better themselves, no matter their size or how fast they can run. There’s a big difference between celebrating victories and showing off. Be proud of your own accomplishments, remember to do your own thing and also build up those around you.
DO: RESPECT OTHERS’ SPACE
This applies to really anywhere in your gym, but especially in hot spots like where there are mirrors, free weights, mats and stretching zones. It seems like common sense to mind your own space, but it can be difficult when the gym is crowded, so do as best as you can.
DON’T: DROP DUMBBELLS
Not only is this dangerous and can seriously hurt you or someone else, but it’s also disrespectful to your club’s equipment and is disruptive to other members. Just like with grunting and screaming at the gym, if you find yourself needing to drop dumbbells, the weight is too heavy. Drop the weight, not the dumbbells.
DON’T: LEAVE A GROUP CLASS EARLY
Unless you have a pressing emergency or legitimate reason to leave a group class early, it’s typically advised not to. Leaving a class early not only throws off other members in the class, but it’s inconsiderate to the instructor. Plus, if you paid for the class, it’d be a waste to not get your money’s worth.
DON’T: USE THE GYM AS YOUR PERSONAL PHOTO STUDIO
We are all familiar with the classic gym selfie, and although there’s nothing wrong with posting your workouts and fitness victories, the gym is not your personal photo studio. There’s nothing worse than someone hogging the mirror to snap selfies as other members are actually trying to use it during their workout. Take one, be done and move along with your workout.