How to: fight gym anxiety with Sana Powell
If you suffer from gym anxiety, you are not alone! We sat down with Licensed professional counsellor, Sana Powell, AKA the ‘Curly Therapist’, who gave us her advice on how to fight gym anxiety in 2022.
‘The Curly Therapist’ was the title Sana decided to give herself when she started her online Instagram platform for mental health advice. As an Indian-American woman, her curly hair was a huge part of her physical identity growing up, a true representation of her culture and identity! Sana’s goal for her online platform was to create a space for inclusive metal health content, because growing up she felt mental health was “taboo” more than anything else in her culture. As a LPC, she decided, “I wanted to just bring a diverse perspective into the conversation around mental emotional well being, and hopefully help other people realise that their mental health is just as important as anyone else’s”.
How would you define ‘Gym Anxiety’?
When I think of the concept, ‘Gym Anxiety’ it is actually something that is pretty personal to me. Not only have I dealt with it in the past, but still deal with, so I wanted to really reflect on this topic and hopefully bring in some things that I am learning in the process. How I would define ‘Gym Anxiety’ though is I think of this sense of self consciousness that we might feel when we are faced with a potentially intimidating or embarrassing experience at the gym.
What are the signs of ‘Gym Anxiety’?
Gym Anxiety is so broad, and it can look different for each person depending on what their past experiences have been with not just the gym but their fitness, their bodies and their sense of self in general. Some signs of gym anxiety could be anxiety related to aspects, like what other people will think of your appearance, or your abilities, feeling anxious about how competent you are with using the equipment if other people are judging you for not doing it correctly.
For example, I have had a man come up to me at the gym and tell me, “Oh you’re actually not using this machine right, this is how you’re supposed to use it instead”. He was really friendly about it, but at the same time I didn’t want any one else's opinion, I just wanted to use the machine how I wanted. Therefore, I want to validate people in saying it is a real fear you can have, because sometimes people want to give unsolicited advice. When it comes to physiological signs of anxiety, you might experience your heart start to race, your hands get sweaty, you feel like it is harder to think and make decisions. It is like an overwhelming sense of dread, we call it ‘an impending sense of doom’ like something really bad is going to happen. You do not know what it is, but you are hyper vigilant and very protective.
What advice would you give to someone on how to fight gym anxiety?
Check out the gyms website before you attend for the first time, this will give you an understanding of their facilities and you can have a virtual look around, you can also have an understanding on how to get there.
Something that really help me when starting the gym, was talking to the staff about the memberships they offered. They can then give their professional advice and you can ask any questions you have in regards to any you’re worried or wondering in regards to the gym.
Whether it’s a friend, family member or a partner, or a work colleague, try and find someone to go to the gym with. Having that social support when you’re at the gym, especially if it’s a space that makes you feel anxious, it can help ease that anxiety and be grounding. When we have someone with us that makes us feel comfortable, we are able to focus on ourselves more, and we realise that other people may not be as concerned with us or even interested in us as we think they are.
With gym anxiety, you are already dealing with uncertainty when it comes to going to the gym. For example, you are unsure on how many people are going to be there or who is going to be there, therefore, if you can control what you are going to be doing/training that day, it will take away some of that decision fatigue. It can be overwhelming seeing all of the different equipment and machines in the gym, so planning your time/workout will be extremely beneficial to taking away some of the decision fatigue. This leads me on to my next bit of advice...
I’ve always found that people who work at a gym are pretty friendly, and they want to help you. Inductions are there so that you can familiarise yourself with the gym, the equipment to ensure your safety and as ORIGYM states, ‘Gym inductions are a great way to meet the trainers, learn the basics in the presence of a personal trainer and give you the confidence to step foot in the gym without feeling nervous’. It can feel empowering, sort of having that foundational knowledge, once you start using the equipment and machines, you not longer feel like a beginner.
The time you choose to go to the gym can impact your comfort level. If being in crowded places makes you feel anxious, you may want to go early in the morning, late at night or during non-peak hours. I have to say, I’m not a morning person, but I’d imagine you’d have a sense of accomplishment where you’ve gone to the gym before people are even there, you got to your place of work or start your day and now you have your whole day ahead of you knowing that you have already worked out in the morning.
Anxiety can present itself in different ways, you heart could start racing, you start to feel overwhelmed, shaky or your stomach is uneasy -it is really important to be in tune with your body. Moving your body is just one way to reduce anxiety, physical movement is the perfect way to release tension - for some this may be to get your heart pumping, for others it may be stretching or deep breathing exercises.
What’s wonderful about the gym is that you have all of the different spaces and once you get acquainted with what you enjoy doing at the gym, you’ll get a better sense of what helps you to stay calm and feel regulated.
This is your year!
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Beginners guide to starting a running routine this year
Whether you're looking for a new fitness challenge, gearing up for a 10k run, or simply aiming to get in shape - your running journey starts here!
Running is one of the most accessible ways to get fit, relieve stress, and boost mental health but it can also be intimidating if you’re just starting out. We’ve put together a simple guide to help you get moving safely and confidently this year.
1. Set Realistic Goals
Starting with a goal can make all the difference. Begin with something achievable, like running a specific distance or time, or simply going for three short runs a week. Avoid setting high expectations right away; this will help you stay motivated without the pressure.
2. Start Slowly
A common mistake beginners make is diving in too fast. Start with a mix of walking and running, such as the “run-walk” method. Try alternating a few minutes of running with a minute of walking, gradually increasing the running intervals each week.
3. Invest in Essential Gear
A quality pair of running shoes that matches your foot type and supports your stride can greatly reduce injury risk and enhance comfort. Moisture-wicking clothing will keep you dry, especially if you're running in various weather conditions. Adding a reliable set of headphones for music and a running vest can boost motivation and keep essentials within reach on your runs.
4. Warm Up and Cool Down
Warming up prepares your muscles for the workout and can improve your performance. Start with a 5-minute brisk walk or dynamic stretches. After running, spend a few minutes cooling down with gentle stretching to help prevent stiffness and soreness.
5. Track Your Progress
Using a journal, app, or smartwatch to track your runs helps you see progress over time and keeps you motivated. Start with a baseline run, and gradually push your limits by small increments each week. Seeing improvements, no matter how small, can give you a huge confidence boost.
6. Listen to Your Body
It’s normal to feel some discomfort as you start running, but pain is a red flag. If you feel sharp or persistent pain, take a rest day and allow yourself to recover. Proper rest is crucial for building endurance and strength over time.
7. Stay Consistent
Consistency is key in building a running routine. Aim for small, steady improvements each week rather than big jumps. Finding a running buddy, joining a local park run, or having an upbeat playlist can help you stay motivated on those days when getting out the door feels tough.
8. Celebrate Milestones
Whether it’s your first mile or first week without skipping a session, take time to celebrate! Acknowledging your achievements, no matter how small, can help keep you excited about your progress.
Starting a running routine can be a life-changing decision that builds not just physical fitness but also mental resilience. So, lace up, stay positive, and enjoy the journey—your goals are just a run away!
Shop AYBL for the latest activewear to keep you motivated in achieving your fitness goals this year!
Top Activewear pieces to achieve your goals this year
It’s the new year and you’re ready to crush your gym goals and reach new PB’s, which means it’s time to invest in some new activewear pieces and you're in luck! We've got an endless supply of activewear pieces to make you look good and feel good when crushing the gym. This is the year you to be the best version of yourself so let's get it!
Adapt
Our newest collection has just launched and is ready and waiting for you to crush your goals! Adapt will have you looking fierce, feeling unstoppable in the gym. Made from a lightweight, seamless, silky-soft fabric, Adapt moves with you, offering the perfect stretch to sculpt, flatter, and adapt to your shape, boosting your confidence in every workout. Built to withstand your toughest routines, this premium fabric combines durability with luxurious comfort.
The best part about this collection is that it offers versatility with the Sports Bra which can be worn in 4 different ways so you can style it however you wish!
Launched in 6 colours: Black, Slate, Green, Brown, Pink and Iris Blue and available in the below styles:
- Seamless Sports bra (worn 4 ways)
- Seamless Zip Jacket
- Seamless Crop top
- Seamless Shorts
- Seamless Leggings
So flex your style, adapt to your strength, and crush your goals with our latest Adapt collection. Shop here.
Empower
The Empower Seamless Collection is a best-seller, known for its ultra-soft fabrics and intricate contouring, boosting confidence during workouts. With the broadest colour range, it's the go-to for sculpting support during weight and strength training.
Available in many styles such as Leggings, Shorts, Sports Bra, Crop top, Long Sleeve crop top and available in 26 colours you’ll be spoilt for choice!
So push your limits and look your best in our Empower Collection. Shop here.
Balance V3
Balance V3 is another one of our bestsellers and not to mention - a workout wardrobe essential! It supports you from daily workouts to PB achievements. With contour detailing, flattering v neckline shaping, and bold colours, it's a collection worth exploring.
Available in Shorts, Leggings, Sports Bra, Strappy Sports Bra, Zip Jacket & Crop Top and in 26 different colours - this collection is perfected for your performance to help smash your goals. Shop Balance V3 here.
Essential Bras
These are a must-have for any workout wardrobe, and we've got a range of flattering styles and colours to suit any leggings or shorts. Whether you prefer a classic racerback or something with a little more support, our essential bras are perfect for an effortless range of movements.
Shop Essential Bras here
So there you have it, outfits with your name on - ready for you to crush your goals this year! Remember, the right activewear not only enhances your performance but also motivates you to show up and give your best every day. If you're looking for even more collections or accessories to style with, head over to our website.
AYBL Now Available in JD Sports
WE’VE GOT BIG NEWS! 👀
We’re thrilled to announce that AYBL is now available in JD Sports stores across the UK, Scotland & Ireland!
You can now shop AYBL in real life at selected JD stores across the UK, Scotland, and Ireland. Discover our latest releases alongside your favourite best-sellers, all designed to fit your active lifestyle. Here’s everything you need to know about our in-store collections:
What are some of the store locations?
What items can you shop in-store?
Empower Collection
The Empower Seamless Collection is a best-seller, known for its ultra-soft fabrics and intricate contouring, boosting confidence during workouts. With the broadest colour range, it's the go-to for sculpting support during weight and strength training.
Available in selected styles:
- Sports bra
- Full Zip Jacket
- Leggings
- Shorts
Adapt Collection
Get your hands on our newest collection launched this month! Adapt will have you looking fierce, feeling unstoppable, and help you smash your gym goals. Made from a lightweight, seamless, silky-soft fabric, Adapt moves with you, offering the perfect stretch to sculpt, flatter, and adapt to your shape, boosting your confidence in every workout. Built to withstand your toughest routines, this premium fabric combines durability with luxurious comfort.
Available in selected styles:
- Sports Bra
- Zip Jacket
- Leggings
Varsity Collection
Varsity, our trendiest loungewear collection yet. With a cool and playful edge, each piece is designed for comfort and effortless style. Varsity is the ultimate upgrade to your off-duty essentials. Made to wear as a pump cover or as a lounging set, it's everyone's go-to fit.
Available in selected styles:
- Hoodie
- Joggers
- T-Shirt
Not only have we launched in-store, but you can also shop AYBL online at JD Sports! Whether you prefer the ease of browsing from home or a fun shopping trip with the girls, JD is here to enhance your shopping experience with us like never before!
One collection that deserves your attention is the Sports Club Collection. Made for ultimate comfort, it features soft fleece-lined sweat fabric and an oversized fit, making it perfect to layer over your activewear for the gym or wear as a cozy lounging set. It’s the go-to fit everyone’s loving!
Available in selected styles:
- Hoodie
- Joggers
- T-Shirt
This is just the beginning—we can’t wait to see you shop AYBL IRL! Visit your nearest JD store to explore our AYBL fits’, and don’t forget to share your experience on socials by tagging us. See you there! Shop the full range of AYBL online at JD or visit us in-store to discover your favourites today!