How to Begin Your Personal Fitness Journey at Gymies Fitness Center
1. Get medical clearance from your licensed physician (very important!)
2. Determine exactly what your goals are (lose bodyfat, get stronger, etc)
3. Get an InBody scan (new & current members get 2 that expire 12/31/2025)
4. Download & install the InBody app on your mobile device, register in the app, your InBody scans will be automatically downloaded into the app
5. Enter your goals (amount of body fat to lose & muscle to gain), number of weeks to accomplish your goals, number of days per week you will be working out, how long you will workout on workout days, the intensity of your workouts, your activity level outside of working out, and the number of meals and snacks per day to get your personal suggested macros (grams of carbs, protein, & fats) based on your InBody scan and your fitness goals.
6. Research the macro tracker you want to use. Download, install, and begin using the macro tracker app.
Beginners (not presently working out)
Build up some endurance first
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First week – Fitness walk for 15 minutes at least 5+ days a week
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Second week – Fitness walk for 20 minutes at least 5+ days a week
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Third week – Fitness walk for 25 minutes at least 5+ days a week
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Fourth week – Fitness walk for 30 minutes at least 5+ days a week
Option 1 – Personal Workout Program*
*additional fee
What is it? We will design a workout program for you based on your present fitness condition and your personal goals
1. During your fourth week, schedule your personal workout program
2. Follow your personal workout program and track your macros – being consistent is key to success
3. Schedule your next InBody scan 2 to 4 weeks down the road to see how you are progressing in reaching your goals – if progress is still being shown, continue your journey. If progress is not being made, schedule an appointment to reassess your personal workout program (additional fee) and create a new body composition goal in the InBody app based on your new scan.
Option 2 – On your own
1. Decide how many days you will commit to working out
2. From your InBody assessment, your present fitness condition, and your goals, determine which body parts to focus on
3. Research which exercises will work the body parts you want to focus on
Research videos of equipment usage on Gymies’ website, located here
4. Design the program determining the machines/exercises, the order of the exercises, the number of repetitions and sets to best reach your goals
5. Monitor your progress with InBody scans**
If you have any questions, reach out to us during staffed hours
Advanced members – those presently exercising:
Obviously you are already on your journey! We sincerely appreciate your support! If you have any questions, please feel free to stop by the front desk during staffed hours! We still highly recommend tracking progress with the InBody scans.
**InBody scans: as a small token of appreciation for the support of our members and celebrating our 35th anniversary, members with continuous memberships get two (2) FREE scans that expire on 12/31/2025. Additional scans can be purchased in packages as well as a membership add-on which offers unlimited scans.
