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weight training fitness tips
Fitness
Published Tuesday Aug 20, 2019 by Loren Kennedy

4 Weight Training Tips for Beginners 

Strength Training
Expert Advice
Fitness

You did it! You made the decision to get fit and take on a new workout challenge—weight training. So where do you start? Success with weights (and in the gym) begins with a plan and evaluating your eating habits to best support your routine. 

No matter your exercise experience, here are my four tips for your first time with weights: 

Set a goal.

The first step on any fitness journey should be to set a tangible and attainable goal. The best way to track progress is to have something you are working toward and to measure against. The goal can be an ideal weight or the number of days to make it to the gym or class each week. The Mindbody app helps you keep track of the classes (and services) you’ve participated in, which is an excellent way to track against your goal. As you make strides toward your goal, it should be adjustable so you can continue to push forward!

1
Set a goal.

The first step on any fitness journey should be to set a tangible and attainable goal. The best way to track progress is to have something you are working toward and to measure against. The goal can be an ideal weight or the number of days to make it to the gym or class each week. The Mindbody app helps you keep track of the classes (and services) you’ve participated in, which is an excellent way to track against your goal. As you make strides toward your goal, it should be adjustable so you can continue to push forward!

Work out at home, first.

One of my favorite sayings ever is, “Your fitness journey is a marathon, not a sprint.” This really resonates with me now, especially as I look back to six years ago when I decided to dedicate myself to a healthier lifestyle. A gym atmosphere can be very intimidating at the beginning of anyone’s process. I wasn’t comfortable enough yet with my physical progress to set foot in the gym, but I was ready to make a change. The solution for me was to train at home first. For a half-hour each day, five days a week, I would have an intense timed workout at home. For legs, I would do step-ups on a chair or lunges. For abs, I would do sit-ups and mountain climbers. For chest and arms, I would do push-ups.

I set a date as a goal, that I would go to the gym at the end of that summer. In the interim, I developed a solid foundation at home, that helped me feel more comfortable once it was time to go to the gym. This is a helpful tool I recommend for any beginner to bypass “gymtimidation.” Practice goal-setting and develop consistent positive behavior. In terms of which workouts to do at home, that leads us to our next step! 

2
Work out at home, first.

One of my favorite sayings ever is, “Your fitness journey is a marathon, not a sprint.” This really resonates with me now, especially as I look back to six years ago when I decided to dedicate myself to a healthier lifestyle. A gym atmosphere can be very intimidating at the beginning of anyone’s process. I wasn’t comfortable enough yet with my physical progress to set foot in the gym, but I was ready to make a change. The solution for me was to train at home first. For a half-hour each day, five days a week, I would have an intense timed workout at home. For legs, I would do step-ups on a chair or lunges. For abs, I would do sit-ups and mountain climbers. For chest and arms, I would do push-ups.

I set a date as a goal, that I would go to the gym at the end of that summer. In the interim, I developed a solid foundation at home, that helped me feel more comfortable once it was time to go to the gym. This is a helpful tool I recommend for any beginner to bypass “gymtimidation.” Practice goal-setting and develop consistent positive behavior. In terms of which workouts to do at home, that leads us to our next step! 

Use your resources.

Here on The Ensō, there are tons of helpful articles with tips and tricks. Also, the Mindbody app is an excellent resource to find professional wellness coaches in your area. These coaches can answer questions and provide educated direction based on your fitness goals. Believe it or not, the internet is still an underutilized tool when it comes to using it as a means of education for workout routines, nutrition, and the science behind them. Using reputable resources available to you, such as a professional coach or an instructional video, are excellent ways to ensure you are working out correctly.

3
Use your resources.

Here on The Ensō, there are tons of helpful articles with tips and tricks. Also, the Mindbody app is an excellent resource to find professional wellness coaches in your area. These coaches can answer questions and provide educated direction based on your fitness goals. Believe it or not, the internet is still an underutilized tool when it comes to using it as a means of education for workout routines, nutrition, and the science behind them. Using reputable resources available to you, such as a professional coach or an instructional video, are excellent ways to ensure you are working out correctly.

Go slow.

My last tip is to slow it down. To gain the best results and avoid injury, this is extremely important. At this point, you have a goal, a solid foundation, and have used tools available to you to be prepared. Going slow can be how you attack your goal or just taking your time once you are actively training your muscles. Working at your own pace is largely imperative and, more times than not, going slowing creates more tension in a targeted muscle-building workout. The more time under tension, the higher chance there is for hypertrophy, or muscle growth. 

Explore new classes and trainers on your journey with weight training through the Mindbody app or Mindbody.io

4
Go slow.

My last tip is to slow it down. To gain the best results and avoid injury, this is extremely important. At this point, you have a goal, a solid foundation, and have used tools available to you to be prepared. Going slow can be how you attack your goal or just taking your time once you are actively training your muscles. Working at your own pace is largely imperative and, more times than not, going slowing creates more tension in a targeted muscle-building workout. The more time under tension, the higher chance there is for hypertrophy, or muscle growth. 

Explore new classes and trainers on your journey with weight training through the Mindbody app or Mindbody.io

Loren Kennedy
Written by
Loren Kennedy
Fitness + Lifestyle Blogger
About the author
Loren Kennedy is a professional content creator with a passion for fitness and wellness. Living in the Lower East Side of New York City, he shares an apartment with his roommate Austin and dog, Sherman.
black-owned beauty and wellness businesses
Beauty
Published Sunday Jan 30, 2022 by Denise Prichard

Black-owned Beauty and Wellness Businesses to Know

February is Black History Month—a celebration of the achievements and contributions of African Americans in society.  As the beauty and wellness industry becomes a more welcoming and inclusive space for all, we are taking this opportunity to continue to shine a light on the gap of inclusivity and diversity in our industry, and take action to promote, empower, and honor the Black community that shapes and grows wellness.  

While the beauty industry is making improvements—it's important to showcase and support Black businesses and the creatives in this space every day. To honor them, we're shouting out some of our favorite Black-owned beauty and wellness businesses to support. 

1. Beauty Bin 

Beauty Bin is a full-service day spa and dry bar located in Asheville, NC. With a focus on inclusivity for people of all backgrounds, genders, and races, their MO is to match the outer beauty of every client to their inner beauty. From eyelash extensions and hydrafacials to waxing and massage, Beauty Bin is a one-stop-shop for all the spa services.  
 

2. KIKA Stretch Studio  

The KIKA Method® is a gentle assisted stretching process that loosens up tight muscles freeing your body from pain and stress. By practicing this method, clients can experience decreased muscle tension, increased energy, enhanced flexibility, a substantial reduction in stress, improved posture and relaxation, and increased mental clarity. While its headquarters is located in Las Vegas, NV, they have multiple locations sprinkled throughout the US, including Atlanta, New York City, and Dallas—just to name a few.

3. Kimberly Coleman Salon 

At Kimberly Coleman Salon, their philosophy begins with promoting healthy tresses, elegant sets, unique accouterments, perfect pampering of hands and feet, and precision cuts. Known for working with models and celebrities, they fully appreciate and celebrate the diversity of their clientele which also includes super moms and warrior dads. 

4. Pressed Roots 

Pressed Roots was developed with the simple concept in mind—that everyone deserves access to easy, and quality hair care. What started as a single pop-up shop in Boston, grew to a multi-city pop-up tour, and is now slated to be the largest national hair salon franchise specializing in the care and styling of highly textured hair, they launched their first flagship location in Dallas, TX.  

5. SW3AT  

Jersey City resident, Alyza Brevard-Rodriguez started SW3AT. The company began as a fitness apparel line in 2015 but evolved into a sanctuary catered to health and wellness now known as SW3AT Sauna Studio—the first infrared sauna studio in Jersey City. The healing power of infrared heat therapy is a phenomenal option for holistic health proven to strengthen the immune system and provide relief from joint stiffness and muscle pain. It is also supportive of any fitness program as it aids in weight loss (you can torch up to 900 calories in a 45-minute session) while also detoxifying your body from some of the most harmful toxins. 

6. The TEN Nail Bar 

Kelli Coleman and Anika Jackson opened The TEN Nail Bar in Detroit to address a void in their city. They saw a need for a quality, modern nail bar that could also serve as a fun social space for Detroit’s residents and professionals. They designed the TEN to provide their clients with a #Perfect10 experience—where you can relax, enjoy music, a drink, your friends, a clean and precise manicure, and a much-needed break from all your hectic days. 

7. Bettye O Day Spa 

Located in the beautiful downtown Hyde Park Chicago area, Bettye O Day Spa specializes in first-class treatments. They aim to nurture and relax each of their clients with individualized and innovative therapeutic techniques. From body wraps and massages to facials and hydrotherapy, this day spa promises to be a safe place for healing to occur.  

Looking for more businesses to support? ClassPass has also created a list of Black-owned business to check out all year-round. While both of these lists are a great start to get you familiar with many of the Black-owned businesses either in your neighborhood or around the globe, we have only scratched the surface. We'd love to keep these lists growing.If you have any businesses you'd like to see on this list, click here to submit a Black-owned business we should be highlighting as well! 

denise prichard
Written by
Denise Prichard
Senior Marketing Content Specialist
About the author
Denise Prichard is a certified yoga instructor (RYT-200) and an experienced content marketing professional with a penchant for writing compelling copy within the health, wellness and beauty industries. When she isn't writing or editing, you can find her teaching yoga classes, at a spin class or hanging out with her rescue pups.