Florida Agenda

By Tom Bonanti

It’s summertime and for most of us that means slowing down and relaxing a little. Sounds like a good idea, but for many this is problematic. Between the job (if you still have one), the struggling economy, rising gas prices and other nagging worries, there seems to be little time or opportunity to take a break and chill out.

Yet, if you want to remain productive at work and in the gym, you’ve got no other choice. You’ve simply got to make time to relax and unwind. I know, there is so much to do and if you’re not doing it, you’re thinking about doing it. In order to relax, you’ve got to give yourself permission, so cut yourself a little slack. It sure beats having a heart attack or stroke.

Here are a few tips to follow that will help you to take a break from the rat race and teach you how to chill out, live longer and enjoy yourself.

Learn to carry a small notebook with you everywhere – to work, to the gym, etc. Jot down anything that occurs to you that needs to be done. Go through the list now and then. Cross off what you really don’t need to do, and you’ll feel lighter. Then, as you work your way through the list, check off what you’ve accomplished and you’ll feel more in control of your life.

You’ve got to learn the value of sleep. Whether you are a bodybuilder, business executive, or just a regular person, sleep and rest are essential to a tired body and an exhausted brain. Experts tell us that 8- 10 or even 12 hours of sound shut-eye are essential to good physical and mental health.

If you have trouble sleeping, here are some techniques. First, try not to work out before going to bed because the changes in metabolism can keep you revved up and wide-eyed. Secondly, keep your work area separate from your sleeping quarters. Keep your bed and nightstand clear of papers and clutter that will remind you of work and deadlines. Third, keep the temperature cool and shut out all needless light. Use a soft mask or eye pillow over your eyes to block out light and all visual distractions.

When you get home from work, try a little stretching. Chances are you have been sitting most of the day and your lower back is killing you. Take a few minutes and lie flat on your back on the floor, in a yoga position called shavarsana. First, bring you knees up so that your lower back touches the floor. Lower your legs straight out and your back will be in a good position for relaxing. Let your feet flop outwards, have your arms a little out from your sides with palms facing upward. Tilt your head forward a little so that your neck is in a relaxed position. Now, go through your whole body mentally focusing your attention on one area at a time. Start with the soles of your feet and work your way up to your temples and forehead. Think “relax” as you breathe in and out deeply and slowly at each area.

Visit a Spa. I know such indulgences can be expensive, but not as costly as you may think. There are at least a half-dozen spas listed in this publication with professional services geared toward men. Why not pamper yourself with a peppermint body scrub or a papaya facial? If you can’t get away to a day spa, treat yourself to a full body massage at home. Just call your massage therapist and schedule!

And finally, make time for your friends this summer. Don’t let work and worry rob you of one of life’s greatest gifts, friends. Consider the bigger picture to see where your deepest satisfaction lies and then try to live life to the fullest!

For more ideas on summertime workouts contact TrainerTomB@aol.com.

Tom Bonanti is a certified personal trainer and owner of Pump’n Inc gym at 1271 NE 9th Avenue, Fort Lauderdale, FL 33304, Facebook: TrainerTomB. www.pumpnincgym.com

Stay Healthy and Youthful Forever!

By Tom Bonanti

Your busy lifestyle can take its toll on you. The regular physical demands placed on your body at work, home and in the gym can leave you with tired muscles and sore joints. Add to that the emotional stresses of family, relationships and other personal issues and your poor body can age big time – and in no time at all! Don’t despair, because you don’t have to give in to Father Time if you understand a few things about your body and how it ages.

Studies indicate that the root cause of much physical and biological aging is due to free radical damage. Free radicals are toxic substances created in the body from stress that destroys DNA, valuable proteins and collagen cells. Free radicals are caused by pollution in your air and food, stress, poor eating habits, lack of sleep, exercise and the prolonged exposure to the ultraviolet rays of the sun. These evil bitches can literally cause you to deteriorate from the inside out. The wrinkles, bags and circles you see in the mirror are nothing compared to what’s going on inside of you when free radicals move in and set up house.

There is good news! You can help your body to scavenge and destroy free radicals before they wreck you. By far, prevention is the most important course of action against the ravages of free radicals.

Some preventative measures include:

1) abstaining from smoking;

2) strict adherence to a carefully constructed and integrated training program (weight training, cardio, diet, and stretching); and

3) avoidance of pollutants and other toxic substances (excessive alcohol, party drugs, etc.) that are known to cause free radical formation.

Yet, no matter how hard you try to stay healthy and “radical free,” you just can’t avoid all stress at work and at home, pollutants in the air you breathe and the preservatives and other toxins pumped into your food. In this case, there are several natural “super nutrients” that can keep you young, increase your body’s resistance to free radical damage and help you retain your vim and vigor. The most commonly understood free radical scavenger, or anti-oxidant, is Vitamin C. Always a friend to the immune system, this vitamin fortifi es you against virus infections, strengthens blood vessels, reduces cardio-vascular abnormalities, inhibits fat storage and lowers bad cholesterol levels. It also reduces many kinds of pain, helps detoxify you and slows down the aging process in your skin. Do you need Vitamin C? Hell, yeah! Vitamin E is another great anti-oxidant, important for cellular respiration, good circulation, protection for the lungs against air pollutants and prevention of blood clots. For those who worship the sun, Vitamin E has also been an option for protecting and repairing sun exposed skin.

Carotenoids are a large family of over a hundred compounds that have been studied extensively. Vitamin A is the most commonly known of these and has shown significant scavenging activity, along with improved recovery from sun exposure damage, air pollutants, etc. The safest and most effective source of Vitamin A is deep green leafy vegetables like artichokes, brussel sprouts, spinach and broccoli.

Another family of carotenoids even more effective than Vitamin A is the xanthophylls found in red and yellow fruits and vegetables. The best sources for these healthy, tangy babies are red berries, red and yellow bell peppers and squash. A wonderful antioxidant that is enjoying popularity these days is green tea. This warm or cold elixir has been clinically shown to reduce:

1) bacterial and viral activity;

2) risk of lung cancer due to smoking;

3) risk of skin damage and skin cancer due to the sun’s radiation;

4) a host of other age related maladies.

Certainly before you start to pop the vitamin pills, you should consult your doctor about the correct dosage for you. But there is no time like the present to start eating more fresh fruits and veggies and other clean foods like yogurt and whole grains. Take pride in yourself ! Eat healthy. Get to the gym. Take care of your skin. Get some good sleep. Your health is a gift to be guarded lovingly.

Tom Bonanti is a certified personal trainer and owner of Pump’n Inc gym at 1271 NE 9th Avenue, Fort Lauderdale, FL 33304

Facebook: TrainerTomB. www.pumpnincgym.com

Shorter, higher intensity workouts can lead to bigger and better results!

By Tom Bonanti

Want to build quality muscle, but just don’t have a lot of time to spend in the gym? Do you get discouraged because your work schedule prohibits you from dedicating endless hours to a bodybuilding regime? Are you one of those rare breed who believe that there is more to life than working out? Well, here’s good news: You can build quality muscle and improve overall fitness in less time than you think! Here’s a routine that won’t fail, if you’re really willing to work and sweat.

I call this brain-child The Slam-Bam Routine and it has two great things in its favor. Firstly, you work your physique intensely, but in the briefest period of time (30 minutes and your ass is outa there!). Secondly, your testosterone levels start to drop between 45 and 60 minutes into a heavy weight training session as cortisol (a bad, stressful hormone) levels rise. Because sessions are shorter, you can make the most of your natural juices as you avoid overtraining!

The workout uses “giant sets,” a bodybuilding concept that employs a multiple number of sets in a minimal amount of time. Giant sets can be performed in several ways, but with this routine you will do at least 5 sets back to back, each on a different muscle group. Use weight that will challenge you for 12 reps and remember to rest only 30 seconds between sets. When performing this routine, have everything set before you get started so you can blast through the workout with no interruptions.

Now, let’s slam through upper body. The first exercise of the five set cycle is the incline dumbbell press. This exercise works upper and outer chest. After a 30 second rest, move on to the wide grip lat pull down for that “V” shaped back. Seated dumbbell overhead presses are next for shoulders. Pump up those triceps with a set of 15-20 dips. Finish round one of this monster routine with a set of standing dumbbell curls for biceps and forearms. After a two minute rest, perform this giant set one or possibly two more times depending upon your time and energy. Up your weight on each set by about 2 per cent if you can manage it. Adhere to proper form with each exercise. Slam-bam, you are done with your upper body.

You can also perform giant sets for lower body on the same day as upper body, depending upon your strength and stamina. Or you can work upper body and lower body on different days depending upon how much time you have. Remember, this whole workout is intense, but it should only take you 30 to 45 minutes, tops, to perform. Use squats, leg presses, leg curls, stiffleg dead lifts, lunges and a high repetition calf raise (15-20 reps) to slam quads, hamstrings, calves and butt. Perform 2-3 giant sets for legs. Rest 30 seconds between exercises and two to three minutes between giant sets (a little more rest may be needed for legs as compared to upper body). Work abdominals by doing crunches at anytime during these workouts or on off days.

The Slam-Bam Routine can benefit both upper and lower body without spending endless hours in the gym. Both upper and lower body sections need to be trained twice a week. Remember to rest between training sessions. There you have it – a new workout, bigger muscles, less time in the gym and more time to spend at the pool or beach with friends this summer!

For more tips on how to turn up the heat on your summertime workouts don’t hesitate to contact me TrainerTomB@aol.com.

Tom Bonanti is a certified personal trainer and owner of Pump’n Inc gym at 1271 NE 9th Avenue, Fort Lauderdale, FL 33304    

Facebook: TrainerTomB. www.pumpnincgym.com

There is a better and safer way to succeed in the gym!

By Tom Bonanti

It’s a fact that in order to make gains in the gym you need a little pain and suffering. No one ever said building a beautiful body was easy! Good old muscle soreness is as much a part of working out as protein shakes and broiled chicken breasts. Yet physical pain is nothing to take lightly. The old saying, “No pain, no gain.” is a bunch of macho bull invented by some steroid muscle head as an excuse to take more drugs.

Be aware of your body as you work out. When you’re exercising and something starts hurting, cut it out, or you may risk serious injury – injury that could set you back and cause you to lose important gains. Stop, drink some water, stretch lightly and re-evaluate your form. Proceed with caution as you continue your workout. If pain persists, take a break, head for the ice and seriously consider seeing your physician.

This is especially true for individuals with pre-existing joint or muscle issues. Being a big brave macho man and working through the pain could eventually bring you to your knees in one hell of a hurry. For certain conditions, consult your doctor before beginning or restarting your routine. I’m referring here to things like chronic neck pain, shoulder impingement or rotator cuff issues, chronic low back pain and chondromalacia (wearing of the patella). Once you’re diagnosed and treated for one of these ailments, only with your physician’s approval should you return to working out. Most doctors will tell you that with the correct progressive exercise program, many of the above conditions can be greatly improved – often without any prolonged lay-off. Make sure if you have a personal trainer to get a note from your physician giving you clearance to exercise and have the doctor list any restrictions you may have to observe with your current condition.

Whether you are a healthy fresh-faced rookie or a seasoned pro with an injury or two under your belt, there are a few steps you can take to keep strong and pain free for years to come.

1. Don’t forget the importance of a 5-10 minute warm-up before you lift. A brief walk to the gym from home or a few minutes on a recumbent bike can rev-up your metabolism and warm-up joints and muscles, preventing injuries.
2. Stretch briefly and lightly before lifting weights. Save more intensive stretching of the muscle group you are working for between sets or after your overall workout. Greater flexibility means less chance of injuries during bodybuilding or any other sport or physical activity.
3. Weight training should be progressive. Begin with a light warm-up set and then progressively challenge your muscles with the next few sets as you add weight gradually and carefully. Keep a journal of the weight you lift.
4. Always watch your form as you perform each exercise. Be careful. Get a good contraction of the muscle during the positive or concentric part of the motion and slow down on the negative or eccentric phase of the repetition. Take your time with each exercise and make each rep of each set count. Don’t bounce, jerk or throw weights around. Put weights back where they came from and maintain good gym etiquette. Your body is a work of art and your workout is one the most important tools you have to shape and sculpt it the way you like. Make sure to perform your exercises in a safe manner to prevent injury and build a body that is symmetrically balanced with strength and flexibility.

Tom Bonanti is a certified personal trainer and owner of Pump’n Inc gym at 1271 NE 9th Avenue, Fort Lauderdale, FL 33304, Facebook: TrainerTomB. www.pumpnincgym.com

Simple, Easy and to the Point

By Tom Bonati

“Summertime and the livin’ is easy…” so said Gershwin in that famous ballad, but nowhere is the season hotter and more eventful than in tropical South Florida. Remember this summer to relax, take some time for yourself, pack your sunscreen and a good book and  ponder these fitness tidbits as you crank up your workouts. Here are my top 20 summer fitness facts, simple, easy and to the point!

1. A 10-15 minute warm-up consisting of light cardio and stretching before working out warms up your muscles and joints and prevents injuries.
2. A cocktail or glass of wine are a delight, but overdoing it can pack on the pounds, deplete your energy and prove fatal to your workouts.
3. Modalities like hydro-therapy, massage and acupuncture, etc., can aid your fitness lifestyle by relieving pain, speeding recovery and adding to your overall well-being.
4. A professional massage can relax sore tight muscles, lower blood pressure, increase circulation and moisturize your skin.
5. Summer colds are a bitch. Never work out with a fever – it’s counter-productive – stay home and get well.
6. Music can rev you up and motivate your workouts – if your gym is playing tired tunes, then bring your own.
7. Carry a clean towel with you to the gym and a few antibacterial wipes so that you can keep equipment clean for yourself and others.
8. Stay hydrated throughout the day and during your workouts. Chug water regularly and don’t wait until you are thirsty.
9. Beginning at age 25, most people begin to lose about a half a pound of muscle per year. Regular and progressive weight training helps maintain and build lean muscle.
10. Consistency and regularity at the gym add up to success at achieving your goals.
11. To jump start your fat-burning, try 20 minutes of cardio (i.e., treadmill, elliptical) on an empty stomach first thing in the morning. But make sure to eat breakfast soon after and before your major workout.
12. Before trying any new supplement, make sure you research it and check with your physician before trying it.
13. Eat whole grains, fresh fruits and yogurt for a substantial breakfast that will energize you and keep you going throughout the day.
14. A workout partner can be a real asset provided you are both on the same page as far as fitness goals are concerned.
15. Good nutrition, weight training and cardio are the three elements of any sound program.
16. Do some core training at work by replacing your regular office chair with an exercise ball as you attend to the days chores.
17. Steer clear of 2 or 3 filling meals and eat 5 or 6 smaller meals more frequently throughout the day to stay lean and energized. Never eat before going to bed and make sure to eat a healthy breakfast
18. The warmer weather is better for joints and muscles while exercising – just don’t overdo it. Use sunscreen and chug water.
19. Omega-3 fatty acids found in cold water fish and almonds are heart healthy good fats.
20. Enjoy your summer and stay fit and happy! Use down time to get an extra pump in the gym!

Tom Bonanti, is a certified personal trainer and owner of Pump’n Inc gym at  1271 NE 9th Avenue, Fort Lauderdale, FL 33304, Facebook: TrainerTomB. www.pumpnincgym.com

Don’t shoot yourself in the foot by making these mistakes in the gym.

By Tom Bonati

Every time I hit the gym, I see certain things that really bug me. I’m basically a patient guy, but a few of these items need to be mentioned from time to time because they are mistakes that could affect you and your workouts.

Don’t ditch free weights for machines. Sure, there are pros and cons for each. Machines are easy to adjust, you can’t drop them and, for the most part, you can zip from station to station quickly. But free weights give you more freedom and versatility. You can work more muscle groups, burn more calories and increase flexibility with free weights more than with variable resistance machines. Make free weights the center of your workouts and add machines to isolate those areas which need a little extra attention. Free weights require more exertion and planning, but isn’t that why it’s called ‘working out’?

Don’t jerk the weights. Using proper form for each rep of each set is much more important than trying to break weight lifting records every time you lift. If you increase your weights by 3 to 5 percent every two to three months or so, you are doing fine and making progress. Don’t hurry through your sets, and take your time and make each rep count. Paying attention to good form allows you to feel your muscle fibers contracting and stretching as they work. Jerking weights and hurrying through sets is a recipe for injury and injuries mean set backs and unwanted time off.

Don’t gobble protein bars and guzzle sports drinks during your workouts. Most guys aren’t running a marathon or working out intensely for more than two hours. These are the situations where you need some extra calories during exercise. Save your bars for before – or especially after – workouts. As a rule, sports drinks contain far more sugar than you need; water is your best bet before, during and after gym time.

Don’t put off your workouts. Your sessions – which should include cardiovascular training, weights and stretching – are important preventative measures you are taking today to avoid health problems and expensive health care costs in the future. Be consistent with your work- outs and you will see and feel results as quickly as today! Don’t cancel workouts because you are too busy, too tired or lack motivation. The old saying, “I’ll think about it tomorrow!” may have suited lovely Scarlett O’Hara, but it won’t work for a big strong girl like you! Get your ass into the gym.

No excuses. Don’t multi-task at the gym. When you work out, make sure to give it your all. Know what you intend to accomplish before you go through the front door. Keep track of your progress in a notebook. Pay attention to the tasks at hand – doing your cardio, lifting weights and stretching. Texting, talking on the phone and cruising all have their place, but when you’re at the gym, workout! Remember also that the gym is a public place – you don’t own it, so be considerate and don’t hog up machines or hover at stations just so that you can text or take a call. Your workouts are an important investment in yourself. Make each moment productive. Here’s to a happier, healthier, hunkier you!

Tom Bonanti, is a certified personal trainer and owner of Pump’n Inc gym at 1271 NE 9th Avenue, Fort Lauderdale, FL 33304, Facebook: TrainerTomB. www.pumpnincgym.com

Tone Your Body and Soothe Your Mind

If you’re looking for a fitness routine that will tone your body and soothe your mind, you may want to try yoga. This 5000-year old workout involves moving in and out of a series of positions and postures while focusing on relaxing breathing techniques. Yoga will improve flexibility and strengthen core muscles while relieving stress and tension. Whether you’re a couch potato, a muscle bound body builder or a seasoned gymnast, there’s a yoga workout just for you.

According to fitness professional and yoga instructor, Kerci Stroud, the aim of yoga is to create harmony between the mind and body. This low impact workout won’t just give you inner peace – it will also give you great muscles. After a few sessions, many folks feel stronger, more flexible and less stressed. Yoga also improves balance and posture, sharpens concentration and makes you feel centered.

Yoga workouts run the gamut from slow and serene to fast and sweaty. Whether you want to improve muscle tone and lose fat, heighten your inner awareness or all of the above, you can choose a workout to meet your fitness goals.

Beginners start with Hatha Yoga, which teaches the basic poses in a relaxed manner. Lyengar Yoga is more precise and involves focusing on proper muscle alignment by holding poses for extended periods of time. Ashtanga Yoga will kick your butt with its athletic routine of moving through a series of killer positions in rapid succession. A popular form of yoga is Bikram or “hot” yoga. This 26 pose routine will make you sweat, since it is practiced in a room that is around 100 degrees Fahrenheit.

You can find classes in all of the above yoga styles at yoga studios and many gyms. Classes can be private or in a group and usually last an hour to 90 minutes. Yoga instructors insist upon certain etiquette: no shoes or cell phones! Many experts suggest that yoga is best on an empty stomach.

If you’re a little squeamish about twisting around like a pretzel in public, you can try yoga at home with one of the many books, DVD’s or on-line tutorials available. This way you can work freely at your own pace. The downside is that you won’t have a seasoned guru on hand to help you correct and perfect your poses.

What you wear to your yoga class is important, unless of course your bag is naked yoga. In that case, arrive tidy, groomed and fresh. Otherwise wear clothes that are comfy and unrestrictive.

To create a dynamite fitness plan, you can compliment your weekly yoga sessions with cardio workouts. The muscles you build in yoga class will enhance your cardio and your cardio will build up your endurance for yoga. For seasoned body builders who just can’t give up the iron, some low impact yoga will make you more flexible – and greater flexibility translates into fewer injuries and better workouts.

Tom Bonanti, is a certified personal trainer and owner of Pump’n Inc gym at 1271 NE 9th Avenue, Fort Lauderdale, FL 33304, Facebook: TrainerTomB. www.pumpnincgym.com

“Triceps skull crushers sound evil. They are.”

By TOM BONANTI

Two heads are better than one. And four hands are better than two. That’s the logic behind forced repetitions. You are used to working out hard on your own. With the right training partner you can do even more. Mentally, you can psych each other up to reach new heights of size and strength. Physically, you keep each other safe as you lift heavier weights.

Simple spotting is more for safety than anything else. Probably the best partner training strategy is forced repetitions. This technique is based on the principle that when you lift weights, the final few repetitions are the most beneficial because you must summon all your energy to pump those already tired muscles. While one guy lifts the weights, the partner places his hands in position to help him crank out one or two more reps he couldn’t have completed on his own. If you’ve got a trainer or workout buddy you can count on, try these forced repetition exercises a few times a month. Don’t overdo it or you’ll over train and burn out.

Barbell squats are perhaps the best overall weight training exercise for all muscle groups of the body, especially lower body, glutes, quads and hamstrings. Grasp a barbell across your upper back with feet shoulder width apart. Lower until your thighs are almost parallel to the floor, pause, and then rise to starting position. At the end of a set of, say 10 reps, have your partner stand behind you with his hands around your torso as he helps you to do 2 more reps.

When performing heavy barbell bench presses it is always advisable to have a spotter. To perform forced reps, lie face up on the bench and, grasp a barbell with arms bent at 90 degree angles. Press it overhead, pause, and then return it to starting position. At the end of the set, have your partner stand over you as he helps you raise and lower the bar for a couple more reps.

Partial barbell curls will build those biceps peaks. Grasp an EZ curl bar with arms bent at 90 degree angles. Curl it up until biceps meet forearms, pause, then lower to starting position. As you conclude the set, have your partner face you and help you raise and lower the bar for those last 2 decisive reps.

Triceps skull crushers sound evil. They are. Lie face up on a bench, grasp an EZ curl bar at arm’s length over the chest. Lower it to just above the forehead, pause, thenand then, return to starting position. At the end of your set, have your partner help you to squeeze out those two 2 extra reps that will have those triceps burning for sure.

Pull ups are great for widening the upper back to achieve the “V” shape torso that is so attractive on any guy. Grasp a secure overhead bar and pull yourself up so that your chin is even with your hands, pause, then lower in a controlled manner. At the end of the set have your partner grasp your feet and ankles to help you do one or two forced repetitions.

Forced repetitions can be implemented into any weight training regime and used with any exercise. Just be sure that you have a reliable, attentive partner. Don’t do forced repetitions more than a couple of times every month. That  way you’ll get the increased size and strength you want without the perils of overtraining.

Tom Bonanti, is a certified personal trainer and owner of Pump’n Inc gym at 1271 NE 9th Avenue, Fort Lauderdale, FL 33304, Facebook: TrainerTomB. www.pumpnincgym.com

“There is nothing more vital than your own good health.”

Maintaining a fitness lifestyle can be a daunting endeavor for even the most dedicated enthusiast. Adhering to a schedule of healthy eating, keeping up with regular medical check-ups and getting enough sleep are simply a beginning. Sticking to these basic habits along with meeting the demands of work and a social life can be overwhelming. So how do you squeeze in a regular exercise program on top of everything else?

I say, you make time for the things that are important to you – and there is nothing more vital than your own good health. Working out with weights and doing regular cardio, if you do them correctly, are draining and time consuming. Yet their benefits are infinite. You’ll not only look better, you’ll live longer and save hundreds of thousands of dollars in health care expenses. Doubt me? Just get sick, I mean really sick – like a week in the hospital – and you’ll see what I mean.

Sometimes I get particularly annoyed looking around at the guys who put staying healthy and working out on the back burner. Aside from work and loved ones, these should be top priorities for everyone. Yet pampered expensive cruises and vacations, wild weekend partying and hours on Grindr and Scruff seem to take precedence as waistlines widen and butts grow lazier. Sure, there are short cuts available like plastic surgery and steroids, but these are quick patchy fixes compared to what discipline and hard work can achieve. A beautiful body, like any work of art, is the result of sacrifice, dedication and lots of labor.

Why not start today and design a winning strategy to get and stay healthy, fit and fabulous. Consider these three factors as you ponder a program: schedule flexibility, workout simplification, and diversification.

Schedule flexibility is crucial in these times of unplanned events, chaotic traffic and even more chaotic work schedules. A sharp guy begins the day with a plan so he can accomplish everything that is important. And nothing is more important than your workout, so schedule a time and try to stick with it. Join a gym that is convenient, preferably located between work and home. Most gyms have extended hours, so if you get derailed don’t get flustered. Your body responds to exercise, whether at 7AM or 7 PM. Make it happen.

Workout simplification and diversification allow you to train regardless of what you had planned and where you had planned it. If you were set to hit the weight room at 6 PM, but had to work late, then pump-up at home. A few weights are inexpensive, but they can make a big difference on days you don’t get to the gym. And if you’re too tired to lift, then do some push-ups, crunches and stretches. Bike around the neighborhood. Take a swim. Do something – Do anything!

Just put those muscles in motion, burn some calories and get that heart pumping!

Of all the investments you’ll make, a commitment to regular exercise will reap the greatest benefits. It’s spring, a time for new beginnings. Put down that phone, get off that lounge chair or bar stool, toss away the drink and schedule regular time at the gym. Life is too short to miss out on being all that you can be.

For more inspiration on how to get the most out of your workouts contact me! I’d love to hear your comments and answer your questions.
TOM BONANTI IS A CERTIFIED PERSONAL TRAINER AND OWNER OF PUMP’N INC GYM AT 1271 NE 9TH AVENUE FORT LAUDERDALE, FL 33304, www.pumpnincgym.com. Facebook name: “TrainerTomB”

Primal man scent may flip your switch at Ramrod, but three day body odor is not acceptable anywhere.

By Tom Bonanti

Last week, I was downing a post workout smoothie with my friend Ricardo when the subject of gym etiquette came up in conversation. Between the two of us, we have 110 years of experience working out in probably fifty different gyms. As we reminisced, our talk became more heated as the topic changed from blasting our biceps to the need for some sort of code of gym conduct to prevent some of the awful things we’ve seen over the years.

A gym is not just a place where YOU go to work out.  The gym is a great social outlet for people of all ages and backgrounds to go to exercise and relieve stress. As such, there are some basic and oh, so essential rules of gym etiquette I feel I must review.

First, remember that you are not the only one in the gym. If you have to carry around your cell phone, put it on vibrate and, when you get a call, take it outside or somewhere you don’t have to share it with the rest of us! Speaking of not sharing, keep a towel with you to wipe down equipment after using it. No one wants to workout in a puddle of your bodily fluids.

Second, the gym is not your private space.  This means you should not push in front of others to get to equipment. Rack free weights once you have finished your sets. Don’t linger at stations while you talk on the phone or waste time; others are waiting patiently. I was once in a gym where a female bodybuilder of note was working out – her ego was bigger than her breast implants! This behemoth pushed and shoved in front of others to hog the weights and monopolize 2 and 3 pieces of equipment at a time. What a gross turn-off.

A simple “Excuse me…” or “Pardon me, are you using those weights?” is so much nicer and than a primal grunt and a shove from behind.  Don’t forget basic kindness and manners. You expect them from others; why not let others learn from your good example?

Another basic rule of gym etiquette has to do with personal hygiene. Primal man scent may flip your switch at Ramrod, but three day body odor is not acceptable anywhere. Showers can be used both before and after a workout. If your jock can stand up on its own in your locker, then it’s time to do laundry. Yes, real men bathe, wear deodorant and wash their gym clothes.

While I’m on this tirade of discussing personal hygiene, let me say a word to those phantoms of the locker room who refuse to flush their mess and those who spit, hock and dispose of their gum in the drinking fountains. Get with the human race. Learn to flush the toilet! Stop using the drinking fountain as your personal waste receptacle! And while we’re at it, the locker room is no place to trim your toe-nails, shave your head, or iron your clothes. These are tasks to do at home, not in a public place.

Finally, let me say a word or two about something that really irks me: The locker room and showers are not your private areas to carry on sexually with yourself or with others. It is illegal, and furthermore you are putting your club and others in jeopardy for all kinds of trouble. Stop it now!

Well, I’ve gotten some things off my chest. For me, and many others, the gym is a way of life. With a few basic rules of etiquette, a little consideration and some politeness, the gym can be a great place for all of us to workout, unwind and socialize.

Tom Bonanti, is a certified personal trainer and owner of Pump’n Inc gym at 1271 NE 9th Avenue, Fort Lauderdale, FL 33304, Facebook: TrainerTomB. www.pumpnincgym.com