The new year is here, and it’s finally time to cash in on that resolution to get fit. You enter a gym — either for the first time, or the first time in a while — and you’re greeted with racks of dumbbells, weight machines, and a lot of people who look like they know exactly what they’re doing. Unsure of how to start, and maybe a little too intimidated to ask for help, you ease onto a treadmill for 20 minutes. For the next few weeks, that’s your exact routine, until you eventually lose motivation, stop going -- but keep paying for four months because, hey, you might go back -- and quit the gym.
Sound familiar?
Your fitness goals don’t have to end in defeat, says Mark Steinfield, and they certainly don’t have to feel out of reach.
Steinfield, owner of Gold’s Gym and PhormPhit in Long Branch, believes people should take a practical approach when it comes to their health and wellness. His philosophy: Workout to improve your quality of life. You’ll thank yourself later.
It’s a motto he’s followed throughout his fitness career. Steinfield was working in the entertainment industry managing bands and creating New York radio commercials while taking martial arts classes when he began to workout in a small fitness studio.
“I found myself wanting to go work out more than going to the martial arts classes,” said Steinfield.
That interest grew into a passion, which eventually grew into a business. He opened his first Gold’s Gym franchise in 1989, and has owned and operated several others in the decades since. He’s also worked as a nutritionist for bodybuilders, and as a consultant in the fitness industry.
But what, exactly, is the best way to get started on your health journey? According to Steinfield, with a personal trainer.
“I think professional guidance is important when you're getting started,” said Steinfield, a personal trainer himself. “A trainer's going to get you set up on a basic program. I see a lot of people will walk in and get on a treadmill because it's the easiest thing to do, to just push start and go. But that's only one type of exercise.”
Trainers will help familiarize you with the layout of a gym, the kinds of exercises you should be doing to help maintain and/or grow muscle, and will help you learn how to safely push your limits, says Steinfield, who employs 10 National Academy of Sports Medicine-certified trainers between his two Long Branch locations.
Once you’re feeling confident and comfortable, you can strike out on your own.
“I always tell people, start slow,” said Steinfield. “There's no race here. Three times a week is a good number. It's easy to do, it doesn't take very long, and you're going to feel much better as the blood flows through the body. The more stationary you are, the more sedentary you are, the more aches and pains start to develop.”
Variety is key, according to Steinfield, and it’s important to push yourself a little more each day.
“Don't do the same thing every day, because what happens is your body will adapt to that movement, and then you need to do more to get a positive gain.”
Consider your needs, advises Steinfield, and make yourself aware of your options. From organized exercise classes like cycling, boxing and yoga, to private training sessions like those offered at Gold’s Gym and PhormPhit, find something that feels right for you and gets your blood pumping. Sessions are offered on a 60-min basis at Phorm, and a 30- and 60-minute basis at Gold’s Gym. Each workout is tailor-made, and can focus on high intensity interval bodyweight workouts; weight training with free weights and kettlebells; and more.
If you can’t make it into a gym, he suggests substituting other activities like brisk walks, hiking, kayaking, and bike riding; each will provide their own health benefit.
“Fitness is a necessity. It's no longer a question of if you're going to start exercising, it’s when and where," Steinfeld said. "You have to feel comfortable where you go ... that's why we've created a really good environment in both locations.”
“The idea is to exercise for a purpose: To improve the quality of your life and your wellbeing.”
Gold's Gym is located in Pier Village and has a variety of membership options and class offerings. You can learn more at www.goldsgym.com/longbranchnj
Phorm, also in Pier Village, offers a 1-to-1 or small-group training program. Learn more at www.phormphit.com