If your new or returning to the gym...

If you are new to the gym, or have been out of the gym for a long period of time you should take these precautions:


Check with your doctor before starting any physical activity especially if you are over the age of 35, have not been active for a long time, smoke, or have any medical condition.


Follow these phases during your workout:

• Warm-up - Get your heart rate up with a light 5-10 minute cardio or exercise
• Foam roll & Stretch - Hold the stretch for at least 20-30 seconds
• Exercise - Begin with core then resistance training program
• Cool-down - Bring your heart rate down
• Foam roll & Stretch - Hold the stretch for at least 20-30 seconds

You should immediately stop exercising if you feel light headed, fainting, or cold sweat! Take a day of rest in between your resistance training regimen. Cardio can be done everyday but if you have been out for a long time you should consider a day of rest in between.