Find The Gym For Your Goals (Part 1)

radar dragon ball

I read a Nerd Fitness article  and I learned good stuff.

The gym can become an important part in your life. For this reason is important to choose your gym well otherwise you will become bitter.

It’s not necessary to train in a gym to gain strength or to have a good physical condition. You can do a bodyweight workout program at home (bedroom, garage or basement).

But if you really want an athletic body, you need to have equipment like barbells or dumbbells. It’s possible that you don’t have place or resources to create your home gym (like me), so the best option is to have a gym membership.

Discover really what you want

discover

Don’t do the mistake to have a gym membership in the closest gym to your home. Think about your goals.

Make a list of things you need in a gym and make the difference between « must have » and « would be nice to haves ».

Equipment

I wrote an article in 2 parts about this topic (click here link ). Imagine you have a workout program based on barbell, you need to check this :

  • Olympic barbell

  • Power rack (or at least a squat rack)

  • Dumbells up to 45-68kg (100-150lbs) or heavier if you want to do a dumbell training over barbell

  • Pullup bar/Dip station

  • Flat bench with racks for the bench press

Classes

Gyms offer free classes for their members like kickboxing, dance fitness, stationary bike or yoga. This is helpful for beginners, don’t hesitate to try one.

Amenities

Some gyms offer good anemities like child care, a zone only for women ( my sister came one time in my gym and she said that men stared at her too much) or dry cleaning.

An environment to be focus

For me the gym has an important part in my day. When I train at home, I know I’ll be bothered by my rommates. I find it easier to concentrate when I’m at the gym with my headphones. When I’m at the gym it’s « my time » to me, I’m in my bubble. Everything about home, school, work doesn’t exist. The only thing is important is my workout.

Coach

Gyms have coaches available to help you improve your technique or workout program. From time to time it’s pratical.

Rules

A « must have » rule can be you can bring your childen at gym. I don’t have children but it looks cool for people who have children. Some gyms don’t allow to do deadlift and have vibram  so check if rules match with what you want to do.

A gym membership can be a long-term commitment so look at these points :

  • If you do a workout program based on dumbbells like me, be sure that dumbbells up to 45-68kg (100-150lbs) or heavier

  • If you think you’ll do the Olympic lift, look for bumper plates and a gym that lets you drop the weight.

  • If you think you’ll try kickboxing or yoga later, check that the gym has this type of classes.

Budget

calculator

During my travels, I saw gym membership between $9.- and $365.- per month. In Europe, it’s on average EUR 50.- per month but it depends on the area where you live and the amenities offered.

It’s useless to take the most expensive price thinking that you’ll have everything you need in the gym (I already did this mistake). It’s for this reason I’m writing this article to help you to find the best gym at the best price according to your need.

Also think of the usual thing like the towel. Imagine you go to a gym that offer a towel’s service. You know it and you think it’s great, you don’t nee to bring your towel. One day, you go to train at the gym at lunch and the staff tell you that there is no more towels available. It’s annoying.

Apart from the equipement, there are services that are important to know if the gym offer them or not :

Events offer or trips with discounts. Imagine that the gym organizes a hiking trip and member pay only 20.-. I agree, it’s not an incredible discount but during the hiking trip you’ll able to meet people who work to improve their health like you.

A child care service during your workouts. It’s possible that you have to pay an extra of $20.- or $30.- per month. I don’t have children but it looks pratical.

Free classes including yoga that is great for relaxing muscles. I prefer Tai-Chi but there is no this class in gyms.

Location and hours

hour

Having a gym that is close to your house and your school/workplace is an interesting place.

By exemple, if you gym is close of your school/workplace, it’s cool. But the problem is that if you school/workplace is at a distance of 1 hour from you home, you’ll never train on weekends.

There is something I forgot to tell you in gym’s rules. There are gyms that close at 23h (11pm) and I know some gyms don’t allow their members to start their workout after 22:15 (10:15pm). If you work late in the night or during the night, it’s better to look for a gym open 24/7.

It’s important to choose a gym according to your willpower :

  • Imagine you want to train before you go to school/workplace. You do it because you want to train immediately to avoid not training all day or because when you wake up, you’re groggy and train give you energy for the whole day ?

  • Imagine you want to train after your school/workplace. You do it because you don’t have time to train during the day ? Be carefull because if you’re the type of person who is very tired after school/workplacle, you’ll find excuses to cancel your training. I meet everyday people like this.

An ideal location is to find a gym located between your home and your school/workplace. If you can do this, you’ll save time and money. I can’t do that but it’s really effective.

Note : It’s better to pay a little bit more for a gym that you use several times a week than pay less for a gym that you use from time to time. Don’t be fancy.

Share this article if you think it can help someone you know. Thank you.

P.S. To read the Part 2, click here .

-Steph

Online Guarantee

online guarantee

I watched an Olivier Roland’s video  and there is good stuff.

In Europe (yes, I’m living in Europe), the law says that a consumer has 15 days to return a product he bought by mail. Products bought on internet are part of these purchases by mail as digital products, training or softwares.

The law also says that a consumer may waive the guarantee by checking or unchecking a checkbox to receive a product faster. Some companies have a procesure to wait until the guarantee’s period is completed before sending a product to allow time for the consumer to think about if he/she changes his/her mind.

The most interesting guarantee to make is a 30-day guarantee for online training. If you do a 1-year training, you can make a guarantee on results with conditions. If after 1 year, a person doesn’t have expected results despite that person has seriously followed and applied the training’s content by showing evidence, that person may claim the refund.

For the 30-day guarantee, there aren’t conditions. Whatever reasons, a person is systematically refund. It’s true that is interesting to know why a person wants to be refunded but it’s not obligatory.

A guarantee for success

guarantee for success

Yes, it help you to have success because guarantee is a trial period for the entrepreneur and the consumer.

Consumer

Many people are anxious to buy a product on internet, especially if the product is digital. The guarantee make it possible to reassure them.

People who have hesitated to take an online training will continue to hesitate for 30 days but more intelligently. Because the 30-days guarantee are free trial days so they can see how it works, how is the content’s quality, how the community interacts with coaches, how is the track’s quality of each participant, etc. If your product is good, you’ll have more sale than refund.

Entrepreneur

This allows you to filter out annoying consumers. If during the 30 days, you see a consumer who demands weird stuff or complains, criticizes all the time or isn’t polite, you can say it’s better to stop and pay him/her back.

It’s like for a job, the employer sees if the employee corresponds to the workstation and the employee sees if the job is suitable for him/her. This for both side and it’s a good method to avoid having unnecessary problems.

Attention

I don’t advise you to filter consumers when you start your company. You need to accept all consumers to reach your break-event point. Once you have reached a certain threshold of success, you can filter your consumers.

The guarantee is also a legal protection. When consmers aren’t happy, they leave, it’s simple.

Marketing

human behaviour

With marketing, we can see human behavior and there are some surprising things. Here an exemple with a form to receive an eBook. We can have 10 % more conversion when we fill in the first name and email of a person in the form. We can do it only if the person is subscribed to our newsletter but this is show how people are lazy by nature.

Yes, 10 % more only because people just have to press the button « OK » instead to type their first name and email, surprising !

Something else. It’s true that you’re going to have people who will just register to enjoy the 30 days free but reassure you, it’s a very small minority. Most people are honest and if you gave a product that gives value and quality, you’ll have more sale than refund.

It’s easier to use this kind of guarantee with digital product but it’s possible to do it with physical products.

How do you set up this type of guarantee for your product ?

-Steph

How To Plagiarize Others Smartly

plagiarism plagiarize

I watched an Olivier Roland’s video  and there is good stuff.

Plagiarize others smartly without copy what they do but have an efficient inspiration. It’s possible copying something people don’t think about.

Olivier Roland talked with a youtuber and this youtuber told him he has completely plagiarized Casey Neistat. Casey Neistat  is a famous youtubers with more than 80 millions views. The truth is this guy copied the video’s structure of Casey Neistat. The thing is copy the sturcture of something that works and not the content.

Star Wars

star wars

You know Star Wars of George Lucas, these films are famous but George Lucas copied a structure. Joseph Campbell wrote a book called « The hero with a thousand faces ».

In this book, Joseph Campbell analyzed a dozen of myths around the world. Old myths we still hear today. He did it for several reasons. First, for him if there myths with thousands of years are still told today, there is a natural selection for myths. Only myths interesting to the human mind have survived. Second, if we analyze myths from Africa, Europe, oceania, asia, america, etc, we can find the common point they have. Joseph Campbell found what he call the « monomyth ». It’s a narrative structure in stories that talk deeply to human mind in a universal way.

When George Lucas discovered the Joseph Campbell’s work, he had already begun to write Star Wars but it was a revelation and he rewrote a big part of the scenario following exactly the Joseph Campbell’s sturcture. There is a lot of movie and books that use this structure like Matrix. It’s funny to compare the structure of Star Wars and Matrix with the monomyth’s structure.

Structure

structure

It’s always smart to copy structures that work. When you see something that work don’t look the content as 90 % of people do, try to analyze the structure. In which order the content is presented, what rhythm, what type of interruption, etc.

Olivier Roland did improvisational theater for 3 years. The concept is to ask to spectators a subject and create a story with this subject. It’s not easy but every story has the same structure so just take the subject and tell it with this structure. Improvise the content without improvising the structure, it’s cool.

This is the monomyth of Joseph Campbell :

  1. A hero receive a call to adventure. In Star Wars episode 4, it’s 2 droids that have a message from the princess Leia to Luke.

  2. The hero refuses the call to adventure by this way we can be more connected with him/her. We appreciate him/her because he/she like everybody. He/she is not really courageous. A hero is someone who become a hero. In Star Wars episode 4, Luke doesn’t really refuse. It’s his uncle and aunt who tell him to stay at the farm.

  3. A trigger will encourage the hero to accept the call of adventure. For Luke, it’s his family that gets killed.

  4. During the trip, there is a lot of problems, incidents and the hero will meet people who help him/her. Typically there is as archetype the old sage, the princess, etc. There are also enemies who will put the hero to the test.

  5. At the end, the great confrontation with the wicked.

Here is the structure of all classic stories. Braveheart has the same structure. You can watch a youtuber and try to understand the video’s structure. It isn’t easy to do reverse engineering because we aren’t used to doing it. We don’t think about it but you have to know that the structure make at least half of the success of something.

We can copy at 100 % a structure. It can make at least half of the success without anyone noticing it and without ethical problems because a structure is a method. It’s cool, right ?

Use it for you

use it

What do you want to succeed absolutely in your life ? Who reached these goals and what method he/she used ? What is the structure of this method ? These questions can help you to discover a key for your success. You can find the sources that allowed this person to have this structure. It’s so interesting to find inspirations of people who inspire us.

What structure did you find ?

-Steph

You Really Should Outsource

outsource

Hi,

I watched an Olivier Roland’s video  and there is good stuff.

Maybe there is something you could outsource in your life or in your business ? It’s good to have something to save time, money and energy.

Exemple

You don’t like your job but spend a lot of time to read job offers discourage you. You can use Upwork to hire someone to do job searches for you. This person will give you a list of the best job offers so you can apply. It’s cool !

Upwork

upwork

Upwork  is the largest marketplace in the world to find service providers troughout the world. You will be able to delegate some of the things you have to do. It’s expensive ? Wait, if you find someone who live in a developing country, prices will low compared to the prices of your country. The Upwork principle is not to make work children of 12 years old like Nike or Reebok but to offer work to someone, a respectable job than can make in good conditions.

If you have the budget, you can take service providers from North America or Europe.

Upwork isn’t the only platform to propose this kind of service, this is a lot.

Fancy Hands

fancy hands

Ther is a application named « Fancy Hands »  You download this application on your smartphone, it’s a virtual assistant’s team in U.S.A (until now the only langage is english) and you can ask everthing. There is a « + » button and you can ask something by voice, text or photo.

I show some exemple :

  • Can you find my the three best piano school next to my house ? Of course when you completed your profile you wrote your address.

  • I’m a HSBC Premier’s customer. I would like to know if when I buy a flight ticket, I have rights entitled to an health insurance ?

  • Can you call UPS ? Because they came to my house and they left a note. I must call them to have a new appointment but I don’t have the time. Can you ? You take a picture of the note so that they have all the information and it’s ok.

It’s simple things. You can delegate to them tasks of research, booking of restaurant, hotels or flight.

If you make a thesis or dissertation for your studies at the univerity, you have to put scientific references on what you write. Usually, people advise you to hire a research assistant. Now, you can find one quickly on these platforms. A Students don’t have money ? If you work with someone from a developing country, I’m sure it works with your student budget.

They save your time to focus on what is important for you

You don’t have an Upwork’s account ? Go and create it. It takes a few seconds and it’s free. I advise you to do this and spend 10 minutes a day to find the things you can delegate.

Even in your job you can delegate repetitive tasks. Warning, check if it’s legal for you to outsource a part of your job. Check with your employer or a lawyer.

By doing that you will acquire a new skill. Image how would be your life if you can outsource most of repetitive tasks you don’t like to do. You will develop this outsourcing skill. In the 21st century, we will delegate more things to services in the Cloud and this will increase.

What is the first service you use in Upwork ?

-Steph

Fitness History – United States (1700 – 1860) Part 8

united states colonial period 1700

United States – Colonial Period (1700 – 1776)

united states colonial period 1700

Trials of colonial life ensured regular physical activity, however, during this period exercise programs or fitness programs didn’t exist. United States were an undeveloped country with a large portion of unexplored land with uninhabited regions. Lifestyle during this era was for plowing the land for crops, hunting for food and herding cattle. This lifestyle provided a sufficient level of physical activity to maintain a good physical condition.

United States – National Period (1776 – 1860)

united states national period 1776

Fitness in the United States during the national period was influenced by European cultures. Immigrants brought several aspects of their heritage in the United States, including gymnastics from Germany and Sweden. The invasion by foreign countries were a constant threat to the independence and nationalism countries. This dynamic was common in Europe but not in the United States. German and Swedish gymnastics programs have failed to achieve the same levels of popularities as in Europe.

However, the first leaders of the United States were aware of the need to exercises and fitness. Benjamin Franklin recommended regular physical activities including running, swimming and basic exercises of resistance training to have good health. President Thomas Jefferson recognized the need of fitness but perhaps in a extreme measure : « Not less than 2 hours per day should be dedicated to fitness, no matter the weather. If the body is weak, the mind will not be a strong ».

The beginnings of physical education in the United States

As for Europe, schools were an important way to spread the necessity of fitness in society through physical education programs. However in the United States, the educational process focused primarily on intellectual matters. Schools focused on teaching traditional subjects such as reading, writing and arithmetic. Physical education has remained absent from the public education system for most of the 19th century. Despite the lack of interest in fitness during this period, J.-C. Warren and Catherine Beecher have made significant contributions to the future of fitness in the United States.

Dr. J.-C. Warren, a medical professor at Harvard University was an important supporter of physical activity. Warren medical experiences have given him a clear understanding of necessity for regular exercise, his recommendations included German and Swedish gymnastic exercises. In addition, Warren began developing exercises for women. Catherine Beecher developed fitness programs specifically to meet the needs of women. Among its many different fitness program, there was a gym program done with music. Although not officially recognized by the name, Beecher’s programs of the mid 19th century are much like actual aerobics.

That’s all for today. Soon the rest of the fitness history

-Steph

Histoire Du Fitness – Etats-Unis (1700 – 1860) Part 8

united states colonial period 1700

Etats-Unis – Période coloniale (1700 – 1776)

united states colonial period 1700

Les épreuves de la vie coloniale assuraient des activités physiques régulières, cependant au cours de cette période aucuns programmes d’exercices ou de programmes de fitness existaient. Les Etats-Unies étaient un pays non-développé caractérisé par une grandes partie de terres inexplorés avec des régions inhabité. Le style de vie durant cette ère consistait à labourer la terre pour les cultures, chasser pour la nourriture et l’élevage du bétail. Ce mode de vie fournissait un niveau suffisant d’activité physique pour maintenir une bonne condition physique.

Etats-Unis – Période Nationale (1776 – 1860)

united states national period 1776

Le fitness aux Etats-Unis durant la période nationale était influencé par les cultures européennes. Les immigrants amenèrent plusieurs aspects de leurs héritages aux Etats-Unis, incluant les gymnastiques d’Allemagne et de Suède. L’invasion par des pays étrangers étaient une constante menace pour l’indépendance et le nationalisme des pays. Cette dynamique était répandu en Europe mais pas aux Etats-Unis. Les programmes de gymnastiques allemandes et suédoises n’ont pas réussi à atteindre les mêmes niveaux de popularités qu’en Europe.

Cependant, les premiers leaders des Etats-Unis étaient conscients du besoin d’exercices et de fitness. Benjamin Franklin recommandait des activités physiques réguliers incluant la course, la natation et des exercices de base d’entraînement de résistance pour avoir une bonne santé. Le président Thomas Jefferson a reconnu la nécessité du fitness mais peut-être dans une mesure assez extrême : « Pas moins de 2 heures par jour devrait être consacré au fitness, peu importe la météo. Si le corps est faible, l’esprit ne sera par fort ».

Les débuts de l’éducation physique aux Etats-Unis

Comme pour l’Europe, les écoles ont été un moyen important pour répandre la nécessité du fitness dans la société à travers les programmes d’éducation physique. Cependant aux Etats-Unis, le processus d’éducation était axé principalement sur les questions intellectuelles. Les écoles se concentraient sur l’enseignement des matières traditionnelles comme la lecture, l’écriture et l’arithmétique. L’éducation physique est resté absente du système d’éducation publique pour la majorité du 19ème siècle. Malgré le manque d’intérêt pour le fitness durant cette période, J.-C. Warren et Catherine Beecher ont apporté des contributions importantes pour le futur du fitness aux Etats-Unis.

Le Dr J.-C. Warren, un professeur de médecine à l’université de Harvard était un partisan important de l’activité physique. Les expériences médicales de Warren lui ont donné une claire compréhension de la nécessité de faire des exercices régulièrement, ses recommandations incluait des exercices de gymnastiques allemandes et suédoises. En outre, Warren a commencé l’élaboration d’exercices pour les femmes. Catherine Beecher a élaboré des programmes de fitness spécialement pour répondre aux besoins des femmes. Parmi ses nombreux différents programme de fitness, il y avait un programme de gymnastique effectué avec de la musique. Bien que non officiellement reconnu par le nom, les programmes de Beecher du milieu du 19ème siècles ressemblent beaucoup aux cours d’aérobic de nos jours.

C’est tout pour aujourd’hui. Bientôt la suite de l’histoire du fitness

-Steph