Joining a Gym for the First Time

If you’re like many people, you might have made a New Year’s resolution to exercise more. Joining a gym is a great way to motivate yourself to achieve your resolution, try new exercises, and meet the Prostate 8 goals.

Via text message, Prostate 8 participants have shared their experiences with joining the gym – one participant said he began trying more resistance exercise, and was already beginning to feel stronger, and many participants have established regular gym routines. If you are considering joining a gym, here are some tips to get started.

Start slowly:

If you are trying a new resistance machine for the first time, start with a lighter weight and only increase the difficulty when you feel comfortable. Otherwise, you could risk injuring yourself if you have not developed the proper technique. You can always ask a gym attendant how to use the equipment!

Get some guidance:

Some gyms (including the UCSF gym) offer a free personal training session for new members. This is a great way to jumpstart your exercise routine – the trainer can assess your current fitness and recommend exercises tailored to your needs. If you would rather work independently, the Prostate 8 website provides exercise routines for both aerobic and resistance workouts, at beginning and advanced levels. To access the guides, click on “Get Active” and “Printable Toolkits” on the website.

Find a routine:

After going to the gym a few times, you will hopefully begin to settle into a routine that you enjoy. Maybe this means going at a certain time, when the gym is less crowded, or finding the suitable resistance level on a machine. If you stick to your plans and make exercise a regular event, you’ll be one step closer to meeting your goals!

Running out of Time? Fit Exercise Into Your Schedule

Yes, the pun in the title was intended. But lack of time is a common barrier that you might have come across – even if you want to work out, your calendar might be too full. When you have other commitments to work, family, or friends, it can be difficult to fit the recommended three hours of exercise into your schedule every week. Here are some ideas for incorporating exercise into a busy schedule.

At work

Get active while doing other tasks. When you are at work, you might be inclined to sit all day – take breaks by walking when you are on the phone, and consider investing in a standing desk.

At home

Avoid sitting on the couch while watching television. Instead, put a stationary bike or other exercise machine in front of the TV, or do exercises during commercial breaks.

During your commute

If you take public transportation to work, get off a stop or two early and walk the rest of the way. If you drive, park your car farther away from the entrance to extend your walking time.

With friends

Next time you’re making plans with friends, suggest going on a hike, walk, or bike ride together. The Bay Area is home to countless beautiful, well-maintained trails – it’s a great chance to experience nature while getting social time.

Cooking With Olive Oil

If you are looking for ways to add more vegetable fats to your meals, make sure to keep some olive oil in your pantry. Olive oil contains unsaturated fats, compared to the saturated fats found in butter, which lowers the risk of cardiovascular disease and may be beneficial for prostate health. Plus, it tastes great! Prostate 8 participants have shared a variety of ideas for using this versatile ingredient: adding it to vegetable recipes, drizzling it over salads, and picking olive-oil-based spreads. Here are some other suggestions.

Use it as a butter substitute:

Next time you reach for butter while cooking, try olive oil instead! Stir it into pasta or cooked vegetables; add it to mashed potatoes; add some vinegar and use it as a dip for bread.

Add it to salads:

A simple oil-based vinaigrette is an easy, healthy alternative to heavier dressings. Whisk together equal parts olive oil and vinegar, along with a teaspoon of mustard, a drizzle of honey, and salt and pepper. Adjust the quantities to taste, and serve! To make things more interesting you can also experiment with flavor-infused oils – one Prostate 8 participant recommended using roasted garlic olive oil.

Try baking with it:

Olive oil can be used instead of butter in many baked goods, and it adds a great texture and flavor. Choose a mild or light oil so it is not overpowering. The Prostate 8 website offers several olive oil-based recipes – try the lemon, almond flour, and olive oil cake or the carrot cake muffins. These recipes are great sources of vegetable fat, and they’re delicious!