What to Look for in a New Gym Location

If you are struggling to find the perfect place for your gym, you’ve come to the right place! If you are looking to open your first gym or you’re a veteran looking for a new location for your exercise empire, consider these things while looking for the perfect location.

Find a Place with Natural Light and High Ceilings

Having state-of-the-art equipment is excellent, but you also need to have a place that has high ceilings and natural light. This can help the location look and feel larger than it is. This will also allow you to have some flexibility if you want to change your business model. If you’re going to add rope climbs or batting cages, you will need at least 20-foot high ceilings. Not to mention, everyone loves a gym with a lot of light. No one wants to work out in a dungeon! It just isn’t motivating.

Do Competitive Research

Researching before you buy is essential! The fitness industry is a competitive one, which is good! This means there is more information available to you before you buy it! Check out the related businesses in the area to ensure you can make a great offer to your clients. You also want to be able to position yourself properly. If you’re close to a chiropractor, a massage therapist, or a physiotherapy location, you can create a healthy relationship with your neighbors while giving and receiving referrals.

Ample Parking

Having adequate parking is something many gym owners don’t think about until it is too late. It is even worse if your clients are forced to pay for parking or circle the area for twenty minutes before they can park! Having a lot of free parking will make a massive difference for your gym.

Keep a Classy Bathroom

Having a great gym is more than just about working out! You want to provide an experience. Clients love beautiful bathrooms that are classy, not only functional. They want a place to take a shower after they’ve worked out. Morning clients are very particular about their showers before they have to head off to work. Have at least two or three showers available for both men and women.

4 Tips to Improve Your Boxing Workouts

People who are new to boxing might find the idea of stepping into the ring very intimidating. However, a few tips can help give you the courage you need to step into the ring and channel your inner Mohammed Ali! It is essential to know that overall fitness will help your boxing. Make sure you are starting with endurance training, conditioning, strength, and even yoga. Boxers are very intense athletes, and if you want to start incorporating boxing into your fitness routine, you can get into fantastic shape! Here are some tips for mastering boxing before you hit the ring!

Focus on Footwork First

Getting the proper stance will help you stay out of your target range while you transfer your energy through the core and into your fist. To maintain appropriate footwork, you need to maintain balance, angle, armor and aiming. Keep your lead foot angled towards your opponent and have your body angled away. This ensures your body is a smaller target.

Protect Your Punch

Having a great jab is the key to your boxing game! You need to start with your legs, not your fist! All your energy in your jab comes from your legs, then it is transferred through your core and explodes through your fist. When you extend your arm out in front of yourself, you need to make sure you turn your palm towards the ground before you have extended your arm completely.

Practice Your Cross

Once you’ve mastered the jab, you need to start working on your cross. Again, the power isn’t coming from your arms. Instead, it is coming from the way your hips are rotating. To perform a proper cross jab, ensure your hips are rotating forward, allowing your heels to lift. The momentum will extend through your arms to create a more significant impact when you throw your jab.

Learn the Hook

A hook can be an incredible move once you’ve mastered it. It is even considered one of the most dangerous moves in boxing. It can be delivered with just as much power as a cross jab when it is executed properly. Start with your rear hip rotating forward and then pivot on your lead leg.

Developing a Business Plan for Your Gym

A business plan is the road map of a new or existing gym business. Here, entrepreneurs detail their objectives, including target customers, competitive advantage, equipment lease proposals, or how they will charge for the services. The entrepreneur wants a clear direction of what, when, and how to run the business. They use the following steps to come up with a concrete gym business plan.

The business plan will have the following sections.

The Executive Summary

This first part includes a quick pitch to investors summarizing the business idea. It aims to capture the fund managers’ interest or justify why the business owner thinks their concepts are viable. In turn, this section is prepared last.

The Market Research and Analysis

The market research gives insight into the viability of the business idea. It includes a SWOT analysis and a feasibility study for the proposed gym location. The entrepreneur uses the findings of the target market demographics, customer expectations, or the logistics of running the workout sessions to come up with factual objectives, marketing, and financial projections.

Products and Services

A gym entails providing coaching lessons, rent of gym equipment, or sale of workout videos. This section lists all the proposed products and services. From here, the entrepreneur can come up with a marketing plan and a financial plan.

The Management

Who will run the gym? What attributes do they have that are an asset to the business? Are there plans to form any strategic partnerships with a fitness coach, manufacturer, or sports icon? This section lays out the organizational structure.

The Marketing Plan

The marketing plan details the proposed income streams and marketing strategies to achieve them. They include offering monthly subscriptions, private coaching, and running a wellness and fitness program. The marketing plan comes up with marketing strategies that will enrich the customer experience.

The Financial Plan

The financial plan converts the ideas into cash. It includes the startup expenses budget, the sales budget, an income and expenditure statement, a balance sheet, and a cash flow statement. In turn, it gives a clearer picture of areas that do not add up, are over-ambitious, or underutilized.

Finally, entrepreneurs have to break the business plan into small achievable goals. They set a time frame to get licenses, assets, and marketing campaigns. Plus, they will have to file tax returns at the end of each financial year. Hence, keeping tabs on all the paperwork is crucial.

Setting Realistic and Achievable Fitness Goals

Whether you’re working on a New Year’s resolution or want to change the way you look and feel, setting a realistic fitness goal can keep you on track. Goals are a great way to get to where you want to be, but this is also a method of holding yourself accountable. If you’re having a bad day, your goal will provide you with the motivation needed to keep moving.

One Goal

People often try to set too many goals for themselves at once. Even if you have multiple things that you want to accomplish, set one goal, achieve that goal, and move on. You can also make yourself anxious if you have too much on your plate.

Create Your Own Goal

There’s a lot of information on the internet when it comes to fitness. Please don’t get caught up in how other people look or what they’re doing. Think about your health. Set your goals based on what you see for yourself in the future. If you know that you’ll never be able to run a marathon like your neighbor next door, don’t feel you need to make that your goal.

Make Sure It’s Measurable

You must measure your progress in some way. This might be counting the pounds as they come off or checking off certain distances with your running. It’s hard to progress towards a goal if you don’t know how you’re doing.

Don’t Set the Bar Too High

You may want to set a small goal for yourself to start with. This is an excellent way to build up your confidence level. After you’ve achieved that goal, move on to something that will be more of a challenge.

It’s easy to get caught up with everything going on over a day, week, or month. When it comes to fitness goals, people often set the bar too high. This sets them up for failure. To avoid throwing your goals to the curb, think about your fitness goals before you set them. Ensure that they’re something you know you can achieve with a little bit of time and effort.

Top Fitness Trends of 2019

Basic cardio and weightlifting are staples in most fitness routines. Throwing in classes like spin, yoga, or a nature walk allows you to switch up your workouts, but trying a new fitness trend is a great way to keep your workouts fresh and exciting. The following are just some of the workout trends everyone will be trying in 2019!

High-Intensity Interval Training

Commonly referred to as HIIT, high-intensity interval training involves short bursts of high-intensity exercises followed by a short period of rest. HIIT workouts are usually 30 minutes in length, but they allow the exerciser to participate in a quick and efficient workout. HIIT workouts are also something that does not require a gym to complete. The exercises target the entire body and help build muscle through bodyweight strength moves.

Group Fitness

Group fitness classes are on the rise. Group classes help individuals feel more motivated and allow for support while getting a workout in. Group fitness classes are a great way to feel accountable to get in a workout. These classes can help you stick to your routine and help reach fitness goals for the year. Group classes can be anything from yoga to Zumba to BodyPump, but these instructor-led classes will help target a wide variety of muscles during the workout.

Yoga

The popularity of yoga continues to rise each year and has been a mainstay of top fitness trends across all age groups in the United States. Yoga allows individuals the chance to be introduced to new ways in improving their holistic health and being able to center their mind and body. Yoga can also help lower stress and inflammation while building muscle and strength. Yoga can be practiced in a studio as part of a group fitness class or at home by following along on apps or Youtube videos.

Boxing

Boxing is becoming the choice workout for individuals because it allows you to complete a cardio and strength workout at one time. Boxing improves helps improve balance, coordination, reactivity, and agility. One of the main reasons for boxing is to improve your cardiovascular system. Boxing will help lower your resting heart rate, and the increased stamina can help during other workouts.

If you are looking to join a boxing gym, CHAMPS Boxing™ in Metairie, LA has a workout just for you.

Tips for Working Out When You’re Sick

Exercising is a way of life for many people and a vital part of their routine. If working out is something you enjoy, it can quickly come to a halt when you catch a cold or fall victim to the flu. In some instances, working out can improve the immune system and is good when you’re feeling sick. But sometimes being ill means activity needs to be kept to a minimum and exercising can make symptoms worse. It’s important to know when it’s safe to workout while you’re sick:

 

Look at Your Symptoms

Before jumping into a workout while you’re feeling under the weather, take a moment to review your systems. If your symptoms are happening from the neck up, you may be clear to work out. Symptoms from the neck up include sneezing, headache, coughing or a sore throat. Exercise can actually be helpful when experiencing these kinds of signs and clear them up. When you’re experiencing symptoms from the shoulders down, reconsider your workout. Any shortness of breath, abdominal pain or vomiting can be made worse by exercising. These kinds of symptoms require rest to start feeling better.

 

Avoid Intense Workouts

Working out while your sick can be potentially helpful and make you feel better, but it’s important to take it slow. Keep the exercises moderate and mild to make sure not to overexert yourself. Overdoing it can lead to feeling even worse and too much for the immune system to handle. Workouts like an easy jog or bike ride can help with symptoms and have you feeling better in no time.  Low-intensity workouts and activities have the potential to boost immunity. Keeping the exercise light and outdoors will be sure to improve your health.

 

Don’t Spread Your Illness

When you’re sick, it’s very easy to spread your germs. Even when you’re mindful of washing your hands and disinfecting things you touch, you can still get people sick. That’s why it’s important to stay at home or outdoors while working out when you’re sick. Going for an outdoor bike ride or looking online for at-home workouts will keep you from spreading germs. If you’re sick and go to a gym, you’re putting other people at risk of catching your illness. Once your symptoms have cleared up, it’ll be safe to step back in the gym again.

 

Take it Slow Afterwards

Once you’re starting to feel better and your symptoms have cleared up, it’s easy to get a little too eager to jump back into things. However, when you’ve recovered for an illness, it’s important to take it slow when you start working out again. As you begin to get back into a routine, slowly reintroduce more activity. Listen to your body and be careful not to push yourself too much. Keep the workouts low intensity at first and be sure to stay hydrated. Drinking lots of water is key to recovery, inside and outside of the gym.

 

David Jeansonne is the founder of Traffic Jam Events™, a nationally renowned automotive-marketing firm. He is also an award winning entrepreneur and business strategist. Read more of his entrepreneurship advice or check out his Twitter!

Avoid 5 Common Beginner Workout Mistakes

Deciding to take on a healthier lifestyle and start working out more is a big step. Many find adopting this new lifestyle change can be very fulfilling and rewarding, but it can be challenging at first. If you’re new to fitness and working out, it’s easy to make the common beginner workout mistakes. Here’s how to avoid the top 5 workout mistakes for beginners:

 

Take It Slow

When first starting out, it’s easy to take on fitness with full speed ahead. But doing too much too soon can not only be dangerous, but you could easily lose you motivation to keep it up. This is a whole new lifestyle change. Adopting it into your life and schedule is going to take some baby-steps. Having a great week of workout often encourages beginners to amp their workouts the very next week to levels that they’re body isnt used to. This can lead to serious injury and doesn’t allow a safe rate of adaptation. To avoid this, take things slow and gradually build up over your fitness plan.

 

Listen to Your Body

You’ve probably heard the saying “no pain, no gain”. While this is a great line for motivation, it should definitely be take lightly. Its normal to feel a bit of soreness and discomfort when just starting a new workout plan, but many beginners make the mistake of ignoring the other serious pains that may accompany the new routine. If the aches and pains intensify, listen to your body and take a break for awhile. Just a day or two will help your body heal and recover. Ignoring this pains and continuing your workout will lead to worse injuries and will definitely take more than a couple days to recover from.

 

Pick the Right Shoes

It may sound silly, but what you put on your feet can greatly affect your fitness journey. Getting the right shoes or footwear and regularly replacing them can prevent injury. Depending on the workouts you do will determine the support you need. Going for a run and participating in a studio fitness class require two completely different types of footwear. Many beginners make the mistake of using the same sneakers for every workout.

 

Keep Track of Your Progress

One of the biggest mistakes a beginner will make is not keeping track of their goals and progress throughout their fitness journey. By keeping track of your workouts, you will see the progress you are or aren’t making. Take notes of the exercises you did, the weights you used, and how many reps you did. It’s also a good idea to track your physique by taking pictures and doing weigh-ins. By keeping track of your progress, you can see if you should make any changes if no improvements were made or to keep doing what you’re doing if you plan has been successful.

 

Have a Plan

A lot of the time, beginners have no idea what to do. Many simply begin with going for a run or doing numerous crunches week after week. But the to get the best out of your fitness journey, you need to have a workout plan. To avoid roaming aimlessly around the gym wondering what to do next, find a beginner’s program online or from a personal trainer to get you started and stick with it for at least eight weeks. By having a plan to follow, you’ll have an easier time keeping track of your progress and following a program helps to stay motivated from week to week.

 

David Jeansonne is the founder of CHAMPS BOXING™ and Traffic Jam Events™. He is also an award winning entrepreneur and business strategist. Read more of his entrepreneurship advice or check out his Twitter!

Recover the Right Way

Recovery is a crucial part of any workout routine because your recovery plan has a significant impact on your fitness progression. Proper rest and recovery will help you reach your fitness goals. Unfortunately, many fail to follow a recovery routine and ultimately hinder their success. Here are my few tips to help get your post-workout plan on track.

 

Plan Recovery Time

Working out often and hard is great – but not allowing yourself to rest can cause serious problems. It’s easy to believe that fitness gurus never take a day off from strength training, but they do! “Recovery is one of the most important aspects of a successful training regimen, but for some reason, it’s commonly overlooked,” John Gallucci, Jr., D.P.T., president of JAG Physical Therapy, said. “Especially after intense or prolonged training, your body needs time to repair tissues that have broken down.” Depending on your workout regimen, be sure to have 24-72 hours of rest between intense sessions.

 

Hydrate and Eat Well

Another important aspect of recovery is refueling your body. Ideally, you should be replacing your fluid loss before, during, and after your workouts. Water helps every metabolic function and nutrient transfer in the body, so having plenty of water will improve every bodily function. Eating well is another key component. I recommend eating within 60 minutes of the end of your workout and make sure you include some high-quality protein and complex carbohydrate.

 

Sleep and Rest

While this may seem like a no-brainer, many forget that resting and sleeping is part of every effective recovery plan. Developing a regular sleep schedule is the best way to help your body recover. Try going to bed around the same time every night, even on days you are not working out.

 

Don’t Skip Stretching

Stretching is a significant help when recovering from a hard workout. Stretching helps relieve muscular tension and potentially downplay the soreness you experience later. “Make sure you allot at least 20 minutes after a workout to cool down and stretch,” Barbara Bolotte, an International Federation of BodyBuilding & Fitness model, said. “If you don’t plan for it, you are more likely to skip it.”

 

Schedule Recovery Workouts

My last tip for recovery is to remember that not every workout has to be a hard one. A lack of proper recovery can lead to overtraining, which can lead to fatigue, injuries, inflammation, and lack of progress. I recommend scheduling recovery and rest days. This does not mean you cannot train on those days, just take it a little lighter. Rest days can include a light job with extra stretching.

 

If you want to get the most from workouts, you need to prioritize a recovery routine. My five tips will help you maximize recovery and maximize your progress!

 

David Jeansonne is the founder of CHAMPS BOXING™ and Traffic Jam Events™. He is also an award winning entrepreneur and business strategist. Read more of his entrepreneurship advice or check out his Twitter!

How to Stay Fit During Vacation

Whether you’re taking a personal vacation or traveling for business, it can be difficult to stay in shape while you are away from home. You may have an excellent workout routine built into your normal schedule, but things will get shaken up during your travels. Here are my four tips for staying in shape during your vacation!

 

Explore the City

No matter where you are traveling to, be sure to explore the new landscape by running or walking! One of the best (and cheapest!) ways to see a new city is by going on a jog or walk. If running is not your favorite, then consider renting bikes or taking a bike tour around the town. Many cities are introducing bike shares where you can easily pick up a bike from a bike station to ride around the city. You can either drop your bike off at the same pickup location or finish at a different one!

 

Book for Fitness

When booking a hotel or condo, be sure to check out any amenities that are included. While choosing a hotel that has a fitness center may not always be available, ask about guest passes to local gyms. If you can get out of bed and roll into a gym minutes later, you will have given yourself the best insurance that you will fit fitness into each day!

 

Get Creative

Working out on vacation means you may have to get creative. Many find themselves working out in their hotel room with nothing but themselves and furniture. There are many hotel exercise routines online if you need help getting started! Ivana Levin, a yoga instructor and personal trainer at the Carillon Miami Wellness Resort, recommends using squats, sit-ups, jumping jacks, and push-ups to warm up. She also suggests combining plank variations, squat presses, and burpees to get a full body workout in a tight space.

 

Pack Food

Vacation is the perfect time to splurge and enjoy different foods and feasts. However, it is crucial to pack food and cook when you have the opportunity. If you are staying at a condo or hotel with a kitchen for several days, do not rely on restaurants for every meal. While you can not plan ahead for every meal, you can at least bring some healthier snacks. Be sure to keep hydrated as traveling can dehydrate you!

 

It’s easy to let travel derail your workout routine. However, it is possible to incorporate exercise into your vacation plans! By following these four tips, you can stay fit while traveling!

 

David Jeansonne is the founder of Traffic Jam Events™, a nationally renowned automotive-marketing firm. He is also an award winning entrepreneur and business strategist. Read more of his entrepreneurship advice or check out his Twitter!

Five Reasons Why You Need to Workout with Others

Getting in a workout routine can be challenging – especially on the days where you don’t feel like doing much of anything. Waking up early or hitting the gym after work can be hard especially when the excitement of working out is gone. Motivating yourself to workout can be difficult, and that’s why many find that having a group fitness scenario or workout buddy can be extremely helpful! Having a partner or group fitness atmosphere can help you enjoy the workout, boost your accountability and motivation, increase safety, and cause some healthy competition!

 

Having Fun

News flash – The treadmill and the bench press aren’t the most exciting ways to pass the time. Working out with your friend, coworker, significant other, or family member can make exercise more fun! Having someone who can help make you smile and laugh during a workout can make it much more enjoyable. Plus by working out in a group, you have the option to exercise in more creative ways! Try playing basketball or racquetball!

 

Boost Accountability

When someone is counting on you to be at the gym, it’s a lot harder to skip. Having a workout buddy will hold you accountable on days where you don’t feel like doing anything. On the days where it’s hard to get out of bed or leave work on time, you won’t want to skip because you know your group is waiting for you.

 

More Motivation

If you’re working out alone, it can be hard to push through that final rep. However, if you have a workout buddy, then you will always have someone cheering you on! It can be encouraging to have someone right there pushing you through a workout rather than tackling the challenge alone.

 

Increase Safety

Another benefit of having a workout buddy or group class is the increased safety. Not all workouts happen in a gym, so if you are someone that enjoys exercising outside, then a workout buddy can increase your safety. Whether that’s hiking in the woods or canoeing on the lake, having a partner is a good idea. Even if you are working out at a gym, a partner will still benefit you regarding safety. Whether that means you will always have a spotter when you’re weight lifting or have someone running with you at night, the buddy system is always beneficial.

 

Healthy Competition

If you are someone that thrives on a little competition, then a group fitness setting is exactly what you need. If your group moves up in weight or pushes through an extra set, you will naturally push yourself further than if you were alone. A study from the National Center for Biotechnology Information found that when individuals exercised with a partner, they exercised significantly longer. They also improved performance on all aerobic activities across multiple sessions.

 

If you don’t have a workout buddy or think working out in a class setting is right for you and your buddy, then check out CHAMPS BOXING™️. Our team is always here for you, whether you need help finding the right workout routine or need the motivation to keep pushing through a class. Learn more by visiting our website: ChampsBoxing.com.

 

David Jeansonne is the founder of Traffic Jam Events™, a nationally renowned automotive-marketing firm. He is also an award winning entrepreneur and business strategist. Read more of his entrepreneurship advice or check out his Twitter!