3 Tips to Cleaning Your Fitness Equipment Effectively

According to the EmLab P&K, 52% of bacteria found in the gym come from treadmills. Along with a pool of perspiration, germs can lead to a host of other nasty infections. Gym-goers must brace the risk of infections that include E.coli, ringworms, athlete’s foot, staph infection, and plantar warts. If not detected, these infections can lead to serious skin conditions.Fit-Pro-clean-equipment-fitness
Further studies show that an exercise bike has 39% more bacteria than a plastic tray. Meanwhile, free weights were found to have 362% more bacteria than a public toilet. To prevent the spread of bacteria and infections, it is important to clean your machines on a regular basis for a longer lifespan, to prevent the spread of germs, and improve the health and overall welfare of the facility.
If you run a gym establishment or own a fitness pad, then you know how much of an inconvenience fitness equipment can cause. Between maintenance and hygiene, it is important to be realistic in how you clean, maintain and store your fitness equipment to expand the lifespan. You need to recognize which equipment is mostly used and how to prevent the spread of germs.


Here are 3 tips to cleaning your fitness equipment effectively and keeping your gym safe.

Follow Regular Cleaning
Consider how often you need to clean your equipment. Fitness equipment can harbor thousands of germs, even in a personal gym. The more often the items are cleaned, the less dirty it will be between each cleaning. As a result, fewer bacteria will grow.
Aim to follow a regular cleaning schedule at the end of the day and encourage members to wipe down their equipment after each use. Conduct a deep cleaning routine with the use of ammonia mixtures instead of hydrogen peroxide and bleach on a weekly basis. These bleach mixtures will irritate the skin and result in rashes if they are exposed to skin, especially when perspired.
Choose the Best Methods of Cleaning Solutions
One of the most common mistakes that happen in a gym with cleaning is using the wrong solutions. Disinfectant solutions may be sprayed directly on the surface of equipment. However, this does not apply to all. Using disposable disinfectant wipes will reduce the chances of overspray coating on the grounds of the facility. For a natural solution, you can create your own spray and cleanser by mixing baking soda with distilled water, vinegar, and tea tree oil.
Follow Equipment Instructions As Directed
Always be sure to follow the manufacturer’s instruction when cleaning equipment. This refers to both the sanitizers you use and the equipment you plan to clean. If you find yourself unsure of which method to use, a professional can help provide their best opinion. Hiring a professional cleaner can help prolong the lifespan of your gym equipment while preventing the spread of germs.
Keeping your equipment clean and safe to use is always a daunting task for any fitness professional. This is why you should consider hiring a professional cleaning service to help you disinfect and organize your gym. Not only will this delay the process of the spread of disease, it will also help your gym gain a high reputation for cleanliness that keeps clients coming.

Ice and Heat

ice and heat fitness injuryAs fitness professionals, we are more than just trainers we are the ones who share in both the joys and sorrows of life. Sometimes that can include injuries. During our sessions, we take great care not to cause or inflict pain on our clients but with only meeting with our individuals a few hours of a week there are many hours that they are on their own and the impact of accidents or preexisting conditions can occur.

As a certified instructor, it is important to share with our clients when an injury occurs how to appropriately treat the injury. This article is dedicated to giving advice when they occur that we can help our participants be knowledgeable when they have an injury to adequately treat their condition.


Ice is generally recommended for acute injuries and those that are less than 72 hours old. Strains, tears, burning in the muscles ice is most helpful It helps ease muscle pain because it constricts your blood vessels. That keeps blood from pooling at the pain’s source, which helps you avoid extra inflammation, swelling, and pain You can use ice treatments just like you’d any other over-the-counter pain medicine.

Ice will help the inflammation but patience is the most important remembering that it might 24 and 48 hours for the swelling and redness to start to go down. Ice can be bags of regular ice from your freezer or gel packs from the store. Some people take ice baths or cold baths to help with the pain. Be sure when using packs to have material on them between the injury and not to have them over 15-20 minutes at a time. Prolonged exposure could damage the skin.


Heat is the ideal treatment for the majority of muscle pains. Pains that are longer than 72 hours and no longer inflamed are good candidates for heat. Chronic injuries such as arthritis or our ordinary aches and pains would fit under this category. Heat relaxes muscles and relieves pain. Using a heating pad, a gel pack specifically for heat is a good choice or even a short time in the hot tub or sauna. A good rule of thumb is 20 minutes on, 20 minutes off.

Last when treating injuries that are neck or lower back it is generally recommended that you use heat because ice constricts the blood flow.

Remember that ice and heat are effective treatments like over the counter medications can relieve pain but only time can truly heal injuries. If pain continues a visit to the doctor is recommended.

The Body Survival Kit

Have you ever stopped to notice how many things disconnect us on a daily basis from earth? As the rate of technology and lack of inner connection to our body, mind, and soul is rapidly increasing, we are seeing an incredible rate of illnesses, diseases, and injuries. Holistic training focuses on bringing your body, mind, and soul into alignment with yourself and nature in order to improve your: health, well-being, and give you the best looking natural corpse your body was designed to look like while feeling amazing. Here are three simple easy to do steps to get started.

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Beginning Sports Program for Preschoolers

It is a challenge to prepare for a preschool fitness program with young children.  Parents have various expectations that are realistic to have fun but unrealistic thinking that this one class will prepare them for a particular sport or skill.  However, I have found that even a hectic program for preschool students with special needs and their siblings can be effective if the following protocols are followed. 

Preparation:  Trainers or teachers need to have all the equipment ready.  That means that the teachers need to get to the program early and make sure you are prepared for all the activities.  Having a skeleton plan is helpful, not only for you but also all of your staff that works with you.  I typically have a lanyard with a list of activities but I also explain that I may or may not go in that particular order of activities. 

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Headaches, Migraines, and Other Pains in the Head

Headaches are unpleasant pains in your head that can cause pressure and aches. They can range from mild to severe pain and usually occur on both sides of your head. Some specific areas where headaches can occur include the forehead, temples, and back of the neck. A headache can last anywhere from 30 minutes to a week. Tension headaches aren’t the only type of headaches that occur. Other headache types include: Cluster headaches are severely painful headaches that occur on one side of the head and come in clusters.

This means you experience cycles of headache attacks, followed by headache-free periods. Often confused with migraines, sinus headaches co-occur with sinus infection symptoms such as fever, stuffy nose, cough, congestion, and facial pressure. These headaches are intense or severe and often have accompanying symptoms in addition to head pain. Symptoms associated with a migraine headache include nausea, pain behind one eye or ear, pain in the temples, seeing spots or flashing lights, sensitivity to light and/or sound, temporary vision loss, and vomiting. A migraine headache will cause intense pain that may be throbbing and will make performing daily tasks very difficult.

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12 Tips for Taper and Marathon Time

After a season of 12-32 weeks for a marathon, the last three weeks are geared toward tapering.  Initially, it is a relief knowing that the hard work you have gained through training is coming to an end. But also with it comes a new frustration knowing and not knowing how it will not only affect your body but also your mind.

After your final last long run, it is time to rest for your marathon.  It is perfectly normal to start to feel the aches and pains from muscles healing as you lessen your intensity, running miles after miles.  Feeling down and achy is also normal as your body adjusts to changes from training intensely.

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How to be an Elite Coach: 13 Simple, Outstanding Ways

These days it seems like everything is “elite this” and “elite that.” Even with personal training, we can’t escape the need for things to be super-high-level all the time. Yet, with that in mind, we still seek to be “Elite Coaches” at Empowered Strength because we believe it gives our members the best experience with the best results.

What makes someone an “Elite Coach?”

Believe it or not, it does not necessarily mean training elite athletes.

In fact, many Elite Coaches prefer to train “regular” individuals, because that is where their true skills come to light. Many times, elite athletes are such that they would excel no matter who they were coached by. The Average Joe/Jane, on the other hand, has many different motivations and needs.

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The Physiological and Mechanical Tradeoff

As a personal trainer, one of the difficulties I often run into is trying to balance what a client can do with what they want to do.  Often times these situations will look like this:

Client: “I want to build my glutes.”

Me: “Okay, let’s add in some lunges today.”

Client: (During the first set) “Ouch, this is bothering my knee.”

I call this dilemma the physiological/mechanical tradeoff.  It’s a tradeoff because, as personal trainers, we know how we want to challenge our clients’ physiology, but we need to be able to do so within the mechanical parameters that are presented.

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Muscles Remember What the Mind Forgets

For anyone who wishes to start a fitness program, here’s something to remember: Your movement is recorded in your body AKA ‘muscle memory’.

Yes, you heard correctly…

Perhaps you knew that – or maybe you forgot – but movements from your entire life are filed away in your connective tissue.

Let that be a comfort as you begin a fitness program. Maybe you haven’t exercised for many years, but you were an athlete in high school.

As you rev up your exercise program, the muscles and the synapses that trigger them will spring back to life: Aha! A brisk walk! Leg activation. Arm-­swinging. Balance. Posture. I remember that!

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How to Retain Your Clients (The ones you want!) For Years

We all understand how valuable client retention is or at least I hope so. So I’m not going to explain too much in that department (that’s an entirely different discussion). Instead, we are going to focus in on the “HOW” of retaining clients. There are so many variables that go into client retention but if I had to sum it up in one sentence it would be: “You have to be the best trainer you can be all the time!”

Maintain Integrity

First, and probably the most important in any successful business, is to maintain integrity. This is especially the case in the fitness industry where we are over-run with Joe Schmoe trainers who just laid on their coach and printed a $25 certification offline instead of actually opening a book and studying. Integrity is doing what you are supposed to do, when you are supposed to do it, in the method that it is supposed to be done, and doing it all the time, no matter who’s watching or what other’s think. So personally I would break all those down into questions and ask yourself: Am I doing WHAT I am supposed to do as a “Fitness Professional?”

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