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<h2>Introduction</h2><p>Gym anxiety is a common issue that many people face when starting their fitness journey. The fear of being judged, not knowing how to use the equipment, or feeling self-conscious can be overwhelming. However, with the right mindset and strategies, you can overcome gym anxiety and make the most out of your workouts.</p><h2>1. Start with a Plan</h2><p>Having a plan before you step foot in the gym can help alleviate anxiety. Knowing what exercises you want to do, how many sets and reps, and which equipment to use can give you a sense of direction and purpose. Consider working with a personal trainer who can create a customized workout plan tailored to your goals and fitness level.</p><figure id="figure-tx64xhwbqlmkduyig"><img id="tx64xhwbqlmkduyig" src="https://images.unsplash.com/photo-1541338784564-51087dabc0de?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyMHx8Z3ltJTIwd29ya291dHxlbnwwfHx8fDE2OTQ3NjkyNjB8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="gym workout" class="object-cover bg-gray-100" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1541338784564-51087dabc0de?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyMHx8Z3ltJTIwd29ya291dHxlbnwwfHx8fDE2OTQ3NjkyNjB8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h2>2. Educate Yourself</h2><p>One of the main causes of gym anxiety is the fear of not knowing how to use the equipment properly. Take the time to educate yourself on the different machines and exercises. Watch tutorial videos online, read fitness blogs, or ask a gym staff member for assistance. The more knowledgeable you become, the more confident you will feel.</p><h2>3. Go During Off-Peak Hours</h2><p>If the thought of a crowded gym makes you anxious, consider going during off-peak hours when it's less crowded. Early mornings or late evenings are usually quieter, allowing you to have more space and privacy to focus on your workout. Check your gym's schedule to find the best time that suits you.</p><figure id="figure-k8be7wgrkalmkdv3ze"><img id="k8be7wgrkalmkdv3ze" src="https://images.unsplash.com/photo-1571902943202-507ec2618e8f?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw1fHxlbXB0eSUyMGd5bXxlbnwwfHx8fDE2OTQ3NjkyNjd8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="empty gym" class="object-cover bg-gray-100" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1571902943202-507ec2618e8f?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw1fHxlbXB0eSUyMGd5bXxlbnwwfHx8fDE2OTQ3NjkyNjd8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h2>4. Wear Comfortable Workout Clothes</h2><p>Feeling comfortable in your workout attire can boost your confidence and reduce anxiety. Choose clothes that make you feel good about yourself and allow for easy movement. Remember, everyone at the gym is there to work on themselves, not to judge others based on their appearance.</p><h2>5. Start with Familiar Exercises</h2><p>When starting your fitness journey, it's best to begin with exercises that you are familiar with and feel confident performing. This could be as simple as walking on the treadmill or using the stationary bike. As you become more comfortable, gradually introduce new exercises into your routine.</p><figure id="figure-eghes0mf8olmkdv8ud"><img id="eghes0mf8olmkdv8ud" src="https://images.unsplash.com/photo-1465984111739-03a1ee4647a0?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw5fHx3YWxraW5nJTIwb24lMjB0cmVhZG1pbGx8ZW58MHx8fHwxNjk0NzY5MjczfDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="walking on treadmill" class="object-cover bg-gray-100" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1465984111739-03a1ee4647a0?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw5fHx3YWxraW5nJTIwb24lMjB0cmVhZG1pbGx8ZW58MHx8fHwxNjk0NzY5MjczfDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h2>6. Focus on Yourself</h2><p>Remember that everyone at the gym has their own goals and concerns. Instead of worrying about what others might think of you, focus on your own progress and achievements. Celebrate small victories and remind yourself that you are taking positive steps towards a healthier lifestyle.</p><h2>7. Find a Workout Buddy</h2><p>Having a workout buddy can help alleviate gym anxiety by providing support and motivation. Find a friend or family member who shares similar fitness goals and schedule regular gym sessions together. Having someone by your side can make the experience more enjoyable and less intimidating.</p><figure id="figure-0mwn41s7rlmkdvdk3"><img id="0mwn41s7rlmkdvdk3" src="https://images.unsplash.com/photo-1693214099503-258f697f2b48?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw2fHx3b3Jrb3V0JTIwYnVkZGllc3xlbnwwfHx8fDE2OTQ3NjkyNzl8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="workout buddies" class="object-cover bg-gray-100" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1693214099503-258f697f2b48?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw2fHx3b3Jrb3V0JTIwYnVkZGllc3xlbnwwfHx8fDE2OTQ3NjkyNzl8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h2>8. Take Small Steps</h2><p>Overcoming gym anxiety doesn't happen overnight. Take small steps and gradually push yourself out of your comfort zone. Start with shorter gym sessions and gradually increase the duration as you build confidence. Remember, progress is progress, no matter how small.</p><h2>9. Get a Personal Trainer</h2><p>All of these steps can be difficult to remember and implement with a tangible result. As you near the gym, you can still feel the tension build and you can end up cowering &nbsp;to a treadmill out of the way. Having someone who keeps you accountable to overcome those initial hurdles and help you build so much confidence that it ceases to be a problem can be the first step that means you never step out the gym or feel the way you felt.&nbsp;</p><h2>Conclusion</h2><p>Gym anxiety is common, but it doesn't have to hold you back from achieving your fitness goals. By following these strategies, you can overcome your fears and make the gym a positive and empowering environment. Remember, everyone starts somewhere, and the most important thing is to take that first step.</p><p>If taking the first step feels to large to take or you don't know where to start, just send us and email or give us a call.</p>

HOW TO OVERCOME GYM ANXIETY

<h2>Introduction</h2><p>Losing fat is a common goal for many people who want to improve their health and achieve a more desirable physique. However, one question that often comes up is: How long does it take to lose fat? While the answer may vary depending on several factors, understanding the process and setting realistic expectations can help you stay motivated on your fat loss journey.</p><h3>Factors that Influence Fat Loss</h3><p>The time it takes to lose fat can be influenced by various factors. These include:</p><ul><li><strong>Diet:</strong> The type and quality of your diet play a significant role in fat loss. A balanced, calorie-controlled diet that includes a variety of nutrient-dense foods can help accelerate the process.</li><li><strong>Exercise:</strong> Regular physical activity, including both cardiovascular exercises and strength training, can aid in fat loss by increasing calorie burn and boosting metabolism.</li><li><strong>Metabolism:</strong> Each individual has a unique metabolic rate, which affects how quickly their body burns calories. Factors such as age, genetics, and hormonal balance can influence metabolism.</li><li><strong>Starting point:</strong> The amount of fat you have to lose initially can impact the time it takes to see noticeable changes. Those with higher body fat percentages may experience more rapid fat loss in the beginning.</li></ul><figure id="figure-w7qb5nc03olmjueogr"><img id="w7qb5nc03olmjueogr" src="https://images.unsplash.com/photo-1577221084712-45b0445d2b00?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxfHxmYXQlMjBsb3NzfGVufDB8fHx8MTY5NDcxNDI5MHww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="fat loss" class="object-cover bg-gray-100" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1577221084712-45b0445d2b00?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxfHxmYXQlMjBsb3NzfGVufDB8fHx8MTY5NDcxNDI5MHww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h3>Realistic Expectations</h3><p>It's important to approach fat loss with realistic expectations. While rapid weight loss may be possible in the initial stages, it's generally recommended to aim for a gradual and sustainable approach. Losing 1-2 pounds (0.5-1 kg) per week is considered a healthy rate of fat loss.</p><h3>Timeframe for Fat Loss</h3><p>The time it takes to lose fat can vary from person to person. On average, it's realistic to expect noticeable changes within 8-12 weeks of consistent effort. However, it's important to remember that everyone's journey is unique, and factors such as individual metabolism and adherence to diet and exercise play a significant role.</p><h3>Creating a Sustainable Plan</h3><p>To optimize fat loss and maintain long-term results, it's crucial to create a sustainable plan. Here are some tips:</p><ul><li><strong>Set realistic goals:</strong> Instead of focusing solely on the scale, set goals centered around healthy habits, such as increasing vegetable intake or improving workout consistency.</li><li><strong>Monitor progress:</strong> Keep track of your measurements, body fat percentage, and how your clothes fit to gauge progress accurately.</li><li><strong>Stay consistent:</strong> Consistency is key. Stick to your diet and exercise routine, even when progress seems slow.</li><li><strong>Seek professional guidance:</strong> Consider consulting with a registered dietitian or personal trainer who can provide personalized advice and support.</li></ul><figure id="figure-79586exq2lmjueylg"><img id="79586exq2lmjueylg" src="https://images.unsplash.com/photo-1625937286074-9ca519d5d9df?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxMXx8aGVhbHRoeSUyMGVhdGluZ3xlbnwwfHx8fDE2OTQ3MzY2MDF8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="healthy eating" class="object-cover bg-gray-100" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1625937286074-9ca519d5d9df?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxMXx8aGVhbHRoeSUyMGVhdGluZ3xlbnwwfHx8fDE2OTQ3MzY2MDF8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h3>Conclusion</h3><p>While the time it takes to lose fat can vary, it's important to focus on sustainable habits and realistic goals. By adopting a balanced diet, engaging in regular exercise, and staying consistent, you can achieve your fat loss goals and improve your overall health and well-being.</p><p>For more guidance, download our how to lose fat guide.</p>

HOW LONG DOES IT TAKE TO LOSE FAT

<p>Are you considering hiring a personal trainer to help you reach your fitness goals? It's a big decision, and one that requires careful consideration. In this post, we'll explore the benefits of working with a personal trainer and help you decide whether it's worth the investment.<br><br></p><h2>Clarity</h2><p>If you are stuck and are unsure how to progress in the gym, it is very easy to go searching for information on youtube and google in the hopes that something you find sticks. This normally leads to more questions than answers when you find out how many different methods there are. Having a personal trainer gives you one path to follow and they are much more likely to lead you towards a change in your mindset and body.</p><h2>Accountability and Motivation</h2><p>One of the biggest benefits of working with a personal trainer is the accountability and motivation they provide. When you work out on your own, it's easy to skip a session or cut your workout short. But when you have a trainer waiting for you at the gym, you're more likely to show up and put in the effort.</p><figure id="figure-xfifu6nfzlm66a5jw"><img id="xfifu6nfzlm66a5jw" src="https://images.unsplash.com/photo-1571732154690-f6d1c3e5178a?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw4fHxwZXJzb25hbCUyMHRyYWluZXJ8ZW58MHx8fHwxNjkzOTA5OTgyfDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="personal trainer" class="object-cover bg-gray-100" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1571732154690-f6d1c3e5178a?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw4fHxwZXJzb25hbCUyMHRyYWluZXJ8ZW58MHx8fHwxNjkzOTA5OTgyfDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><p>A personal trainer can also help keep you motivated by setting achievable goals and pushing you to reach them. Whether you're trying to lose weight, build muscle, or improve your overall fitness, a trainer can help you stay on track and make progress.</p><h2>Customized Workouts</h2><p>Another advantage of working with a personal trainer is that they can create customized workouts tailored to your specific needs and goals. Everyone's body is different, and a trainer can help you identify your strengths and weaknesses and design a program that works for you.</p><p>A trainer can also help you avoid injury by teaching you proper form and technique for each exercise. This is especially important if you're new to working out or have a history of injuries.</p><h2>Nutrition Guidance</h2><p>In addition to workouts, many personal trainers also offer nutrition guidance to help you achieve your goals. They can provide advice on healthy eating habits, meal planning, and supplements to support your fitness journey.</p><figure id="figure-u80onseawnlm66abj4"><img id="u80onseawnlm66abj4" src="https://images.unsplash.com/photo-1490818387583-1baba5e638af?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwzfHxudXRyaXRpb24lMjBndWlkYW5jZXxlbnwwfHx8fDE2OTM5MTAwMTN8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="nutrition guidance" class="object-cover bg-gray-100" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1490818387583-1baba5e638af?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwzfHxudXRyaXRpb24lMjBndWlkYW5jZXxlbnwwfHx8fDE2OTM5MTAwMTN8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><p>Working with a trainer can also help you overcome any barriers or obstacles that may be preventing you from reaching your goals. Whether it's a lack of time, motivation, or knowledge, a trainer can help you find solutions and stay on track.</p><h2>Cost Considerations</h2><p>Of course, one of the biggest factors to consider when deciding whether to hire a personal trainer is the cost. Trainers can be expensive, and the cost can vary depending on where you live and the level of experience of the trainer.</p><figure id="figure-t4si5hy0yjlm66ae8u"><img id="t4si5hy0yjlm66ae8u" src="https://images.unsplash.com/photo-1623524160429-e7895627f024?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxNnx8Y29zdCUyMGNvbnNpZGVyYXRpb25zfGVufDB8fHx8MTY5MzkxMDAxNnww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="cost considerations" class="object-cover bg-gray-100" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1623524160429-e7895627f024?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxNnx8Y29zdCUyMGNvbnNpZGVyYXRpb25zfGVufDB8fHx8MTY5MzkxMDAxNnww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><p>However, it's important to remember that investing in your health and fitness is an investment in yourself. The benefits of working with a personal trainer can far outweigh the costs, especially if you're struggling to reach your goals on your own.</p><h2>Conclusion</h2><p>So, is a personal trainer worth it? Ultimately, the answer depends on your individual needs and goals. If you're looking for accountability, motivation, customized workouts, and nutrition guidance, a personal trainer can be a great investment. Just be sure to do your research and choose a trainer who has the experience and qualifications to help you achieve your goals.</p><p>At Rise with Marcus we have; close to a decade of experience, a verified 5 star service, bespoke customised programs and exceptional nutritional guidance. This is delivered through our online easy to utilise phone app. These systems have consistently led to life changing results such as losing 8-20kg in 3-6 months as well as dramatic changes in confidence and physical shape.</p><p>If you would like free advice on how we accomplish this; sign up to our newsletter by clicking here or contacting us here.</p><figure id="figure-gevfau5p2blm66ah19"><img id="gevfau5p2blm66ah19" src="https://images.unsplash.com/photo-1533560904424-a0c61dc306fc?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyOHx8cGVyc29uYWwlMjB0cmFpbmVyJTIwYW5kJTIwY2xpZW50fGVufDB8fHx8MTY5MzkxMDAyMHww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="personal trainer and client" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-mce-src="https://images.unsplash.com/photo-1533560904424-a0c61dc306fc?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyOHx8cGVyc29uYWwlMjB0cmFpbmVyJTIwYW5kJTIwY2xpZW50fGVufDB8fHx8MTY5MzkxMDAyMHww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>

IS A PERSONAL TRAINER WORTH IT

<h2>Introduction</h2><p>Are you considering hiring a personal trainer to help you achieve your fitness goals? If so, you may be wondering how much it should cost to hire one in the UK. The cost of a personal trainer can vary depending on various factors, including location, experience, and the type of training you require. In this blog post, we will explore the average cost of a personal trainer in the UK and what factors can influence the price.</p><h2>Factors that influence the cost</h2><p>When it comes to the cost of a personal trainer, there are several factors to consider. One of the main factors is the trainer's experience and qualifications. Trainers with more experience and advanced certifications may charge higher rates due to their expertise and knowledge.</p><p>Another factor that can influence the cost is the location. Personal trainers in major cities like London or Manchester may charge more compared to trainers in smaller towns or rural areas. This is often due to the higher cost of living and increased demand for fitness services in urban areas.</p><p>The type of training you require can also impact the cost. If you are looking for specialized training such as post-rehabilitation or sports-specific training, you may expect to pay a higher rate. These types of training often require additional certifications and expertise.</p><h2>Average cost of a personal trainer in the UK</h2><p>On average, personal trainers in the UK charge between £30 to £100 per hour-long session. However, it is important to note that this is just an average, and prices can vary significantly depending on the factors mentioned above.</p><p>Some trainers may offer package deals or discounts for multiple sessions booked in advance. These packages can help you save money in the long run and provide a more structured approach to your fitness journey.</p><p>It is also worth considering that the cost of a personal trainer is an investment in your health and well-being. A qualified and experienced trainer can provide personalized guidance, motivation, and accountability to help you reach your fitness goals more efficiently.</p><h2>Additional costs to consider</h2><p>While the hourly rate is the primary cost associated with a personal trainer, there may be additional expenses to consider. For example, some trainers may charge a consultation fee or require an initial assessment session to evaluate your fitness level and goals.</p><p>Additionally, if you prefer to train at a gym, you may need to factor in gym membership fees. Some trainers have their own private studios or offer outdoor training options, which can be more cost-effective if you don't already have a gym membership.</p><h2>How to find the right personal trainer for you</h2><p>When searching for a personal trainer, it is essential to find someone who aligns with your goals, preferences, and personality. Here are a few tips to help you find the right personal trainer:</p><ol><li>Research trainers in your area and read reviews or testimonials from their clients.</li><li>Consider their qualifications, experience, and areas of expertise.</li><li>Ask for a free consultation or trial session to get a sense of their training style and approach.</li><li>Discuss your goals, any limitations or injuries you may have, and ask how they would tailor their training to meet your needs.</li><li>Compare prices and packages from different trainers to find the best fit for your budget.</li></ol><h2>Conclusion</h2><p>Hiring a personal trainer can be a worthwhile investment in your health and fitness journey. While the cost of a personal trainer in the UK can vary, it is important to consider factors such as experience, location, and the type of training you require. By doing thorough research and finding the right trainer for you, you can make the most of your investment and reach your fitness goals more effectively.</p>

Blog

HOW TO OVERCOME GYM ANXIETY

HOW LONG DOES IT TAKE TO LOSE FAT

IS A PERSONAL TRAINER WORTH IT

HOW MUCH SHOULD A PERSONAL TRAINER COST IN THE UK