There are certain gym rules that you should follow to not annoy the crap out of regulars and trainers.
1. Wipe down your equipment when you are done.
2. RERACK your weights. Do not leave them on the ground or on the bar/machine.
3. If it is busy, limit your time on cardio machine to 30 minutes.
4. Do not drop dumbbells, you lifted them, so you can lower them to the ground.
5. No obnoxiously loud grunting or screaming. Seriously, there is no way you are lifting that heavy.
6. DO NOT UNDER ANY CIRCUMSTANCE wear a ton of perfume or scented lotion to the gym!! We all stink, get over it, use deodorant and shower after. Some of us can’t breathe to do cardio when we are choking on your latest scent.
7. If you are going to chat, get off your machine so that someone else can use it. If you go to the gym to chat…Shame on you! Get your butt moving. Don’t be that girl (or guy). Go be a Walmart Greeter
8. If you are unsure of how to use a machine just ask. (Especially if there is a hot guy nearbye)
9. Lastly, Don’t make fun of overweight people. We all have to start somewhere. If they are uncomfortable at gym, they may not come back. Instead say positive words and encourage them!
10. Have fun and make the most of your precious time!
All supplements are meant to be taken by HEALTHY, NONPREGNANT, Adult Females (and Males) AFTER consulting with your Physician!! I pulled all my information from WEB MD. Please do some research on your own and decide which supplements will best meet your need specific goals. GNC is expensive, but will have what you need, also Vitamin Shoppe has most everything. Try amazon as well.
B Complex: Vitamin B12 is required for the proper function and development of the brain, nerves, blood cells, and many other parts of the body.
BCAA- Branched-chain amino acids stimulate the building of protein in muscle and possibly reduce muscle breakdown. Some people use branched-chain amino acids to prevent fatigue and improve concentration. Athletes use branched-chain amino acids to improve exercise performance and reduce protein and muscle breakdown during intense exercise.
CLA-Conjugated linoleic acid refers to a group of chemicals found in the fatty acid linoleic acid. Dairy products and beef are the major dietary sources. Conjugated linoleic acid is used for cancer, “hardening of the arteries” (atherosclerosis), obesity, weight losscaused by chronic disease, bodybuilding, and limiting food allergy reactions. Conjugated linoleic acid might help reduce body fat deposits and improve immune function. (Obesity. Conjugated linoleic acid might help decrease body fat, but it does not seem to decrease body weight.)
Chondroitin: In osteoarthritis, the cartilage in the joints breaks down. Taking chondroitin sulfate, one of the building blocks of cartilage, might slow this breakdown. Look out for chondroitin plus glucosamine combination products that also contain manganese.
FIBER
Guar gum is a fiber that normalizes the moisture content of the stool, absorbing excess liquid in diarrhea, and softening the stool in constipation. It also might help decrease the amount of cholesterol and glucose that is absorbed in the stomach and intestines. There is some interest in using guar gum for weight loss because it expands in the intestine, causing a sense of fullness. This may decrease appetite.
Blond psyllium is used as a laxative and for softening stools. Other uses include high cholesterol, high blood pressure, diabetes, cancer, weight control, and serious renal disease.
Fish oil: A lot of the benefit of fish oil seems to come from the omega-3 fatty acids that it contains. Interestingly, the body does not produce its own omega-3 fatty acids. Nor can the body make omega-3 fatty acids from omega-6 fatty acids, which are common in the Western diet. A lot of research has been done on EPA and DHA, two types of omega-3 acids that are often included in fish oil supplements.
Omega-3 fatty acids reduce pain and swelling. This may explain why fish oil is likely effective for psoriasis and dry eyes. These fatty acids also prevent the blood from clotting easily. this might make fish oil helpful for some heart conditions. Women sometimes take fish oil to prevent painful periods.
Glucosamine in the body is used to make a “cushion” that surrounds the joints. In osteoarthritis, this cushion becomes thinner and stiff. Taking glucosamine hydrochloride as a supplement might help to supply the materials needed to rebuild the cushion. Some researchers believe that glucosamine hydrochloride might not work as well as glucosamine sulfate. They think the “sulfate” part of glucosamine sulfate is the important factor because sulfate is needed by the body to produce cartilage. (NOT FOR PEOPLE WITH SHELLFISH ALLERGIES)
L-Carnatine helps the body produce energy. It is important for heart and brain function, muscle movement, and many other body processes. It is thought to improve athletic performance and endurance. It is also used as a replacement supplement in strict vegetarians and dieters.
L Glutamine is the most abundant free amino acid in the body. Amino acids are the building blocks of protein. Glutamine is produced in the muscles and is distributed by the blood to the organs that need it. Glutamine might help gut function, the immune system, and other essential processes in the body, especially in times of stress. It is also important for providing "fuel" (nitrogen and carbon) to many different cells in the body. Glutamine is needed to make other chemicals in the body such as other amino acids and glucose (sugar). If the body uses more glutamine than the muscles can make (i.e., during times of stress), muscle wasting can occur. Some people use glutamine for digestive system conditions such as stomach ulcers, ulcerative colitis, and Crohn’s disease. It is also used fordepression, moodiness, irritability, anxiety, insomnia, and enhancing exercise performance.
Lipoic Acid seems to help prevent certain kinds of cell damage in the body, and also restores vitamin levels such as vitamin E and vitamin C. Alpha-lipoic acid is used in the body to break down carbohydrates and to make energy for the other organs in the body.
Magnesium is required for the proper growth and maintenance of bones. Magnesium is also required for the proper function of nerves, muscles, and many other parts of the body. In the stomach, magnesium helps neutralize stomach acid and moves stools through the intestine. Athletes sometimes use magnesium to increase energy and endurance.
Multi vitamin
ProBiotics- Many bacteria and other organisms live in our bodies normally. "Friendly" bacteria such as lactobacillus can help us break down food, absorb nutrients, and fight off "unfriendly" organisms that might cause diseases such as diarrhea. Lactobacillus is used for skin disorders such as feverblisters, canker sores, eczema (allergicdermatitis); and acne. It is also used for high cholesterol, lactose intolerance, Lyme disease, hives, and to boost the immune system. (Taking antibiotics along with lactobacillus can reduce the effectiveness of lactobacillus. To avoid this interaction take lactobacillus products at least 2 hours before or after antibiotics.)
Vitamin C is required for the proper development and function of many parts of the body. It also plays an important role in maintaining proper immune function.
Vitamin D is used for preventing falls and fractures in people at risk for osteoporosis, and preventing low calcium and bone loss. It is also used for boosting the immune system, preventing autoimmune diseases, and preventing cancer. Body fat acts like a kind of storage battery for vitamin D. During periods of sunlight, vitamin D is stored in fatty fat and then released when sunlight is gone. (1) see below
Whey protein is the protein contained in whey, the watery portion of milk that separates from the curds when making cheese. Whey protein is used for improving athletic performance, as a food supplement, as an alternative to milk for people with lactose intolerance, for replacing or supplementing milk-based infant formulas, and for reversing weight loss and increasing glutathione (GSH) in people with HIVdisease. Whey protein is also used for protein allergy, asthma, high cholesterol,obesity and weight loss, preventing allergies in infants, late-stage cancer, and colon cancer. (1) see below
Zinc is needed for the proper growth and maintenance of the human body. It is found in several systems and biological reactions, and it is needed for immune function, wound healing, blood clotting, thyroid function, and much more. Athletes use zinc for improving athletic performance and strength.
(1) Some studies suggest that increased protein intake can use extra calcium from the bones to process leaving bones deficient in calcium. Taking calcium and Vitamin D supplements can abate any possible issues.
(2) NOTE: Many/Most of these supplements have the possibility of decreasing how much antibiotic the body absorbs. Taking supplements along with some antibiotics might decrease the effectiveness of some antibiotics. Most say take 1-2 hours after taking the antibiotic, but ask your doctor if you are or start taking antibiotics.
(3) Many of these supplements come in a combined formula, so that you do not have to take 20 pills. Ask the staff to help you. Some come in powder form and you are able to mix it in smoothies etc.
(4) Bones, like muscles, respond to stress by becoming bigger and stronger, and, like muscles, bones weaken and literally shrink if not used. It is essential to exercise, and, in particular, to exercise the back. Studies have found that a back-strengthening exercise program can provide significant, long lasting protection against spinal fractures in women at risk for osteoporosis. –So you can’t count on supplements alone.
