Gym Etiquette

The Basics

While it's perfectly acceptable to sweat, grunt and make mean faces while working out, there are a few behaviors that aren't acceptable. Here are just a few rules for getting along with your fellow exercisers:

• Share. If you're doing multiple sets on a machine, it's common courtesy to let others work in during your rest periods. This may not always be practical, but offer to share whenever you can.

• Clean up After Yourself. My biggest pet peeve is someone who walks away from a machine, leaving a slimy pool of sweat behind. Thanks! Always bring a towel with you and wipe the machines down when you're finished. Most gyms offer wipes or sprays strategically located around the gym for this purpose.

• Leave no trace. My next biggest pet peeve is the person who leaves six million pounds on the leg press machine. I don't know, maybe I look stronger than I am. The point is, always put your weights back when you're finished.

• Don't hog the treadmill. Many gyms have time limits on cardio machines during busy hours. There's a reason for that, and you should obey it. And no, throwing your towel over the display doesn't fool me.

• Keep it down. Most gym-goers I know have seen That Guy. The one pumping away on the treadmill while screaming into a cell phone. Unless it's an emergency, save your chat-time for after your workouts.

• Cover it up. I respect the confidence that allows some people to walk around the locker room naked. Know what else I respect? Seeing you wearing a towel after your shower to keep the locker room a comfortable place for everyone.

Tips on Healthy Snacking

In order for a snack to do its job, be sure it’s balanced–or else you may still be hungry and will have wasted calories on food that didn’t satisfy you.

1. Limit a snack to approximately 200 calories maximum.

2. Turn coffee or a tea into a snack by adding a cup of low-fat milk or soy milk.

3. Do not have a carbohydrate alone (such as an apple or a serving of crackers); you will still be hungry. Instead, pair a carb with a lean protein or healthy fat. Have low-fat cheese with your apple, or some peanut butter on your whole grain crackers.

4. It’s okay to have carbs alone before bed (such as a piece of fruit) because it doesn’t need to keep you full — you’re about to go to sleep.

5. Don’t double dip. For instance, don’t do string cheese and nuts, or string cheese and yogurt. Instead, choose one high-fiber carb and one lean protein or healthy fat; otherwise your calories (and fat) can add up.

6. When you eat straight from the bag, box, or can, you’ll consume more. Preportion items like nuts in resealable snack-size bags.

7. Try to keep snacktime to three hours after you have eaten. If you eat it too close to your last meal, it won’t do its job for the next meal.

8. If buying an energy bar, read the label and look for more fiber and protein, less calories and fat.

9. Just because it’s a “100-calorie pack” doesn’t mean it is a healthy snack. Make sure it offers some fiber and protein or healthy fat — and if not, skip it.

HI!

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