We all have pet peeves. Fruit salads that overuse mayonnaise and people who chronically pee on public restroom toilet seats top my list. For my buddy Brenda at the gym, nothing sets her off more than an inconsiderate soul leaving heaps of used towels around the locker room sinks or floors. It seems to get worse during this time of year, with countless droves descending upon our fitness club following their New Year’s resolutions. Chances are that their mommas didn’t raise them this way. So you have to wonder - does etiquette matter when it comes to working out?

You don’t have to be Miss Manners to know the answer is yes. That is, if you’d like to keep coming back. We’ve all glared at the guy who hogs four stations in the weight room during prime time, or made sure not to get off the elliptical machine quickly for the chick waiting nearby carrying on super loud cell phone conversations. Long-time exercisers should know these infractions and more. But if you’re new, you might not. After all, Time Magazine estimates that 60% of gym memberships will go unused as resolutions fade. So I’ve prepared a list of tips to help those with good intentions thrive at their new fitness club.

Rule #1 – Clean up after yourself. You know that sweat puddle on the floor underneath your stationary bike? It’s normal to create it during intense workouts. Just don’t leave it behind as a token of affection when you’re done. Mop it up with a towel or disinfectant wipes. The same applies for sweaty benches in the weight room and equipment in aerobics classes.

Rule #2 – Less is more. Lots of people bring hair dryers, styling products and flat irons to use in their locker room clean-up. But there’s no reason to go overboard when sink space is at a premium before work. In the past few months, I’ve seen one girl bring in her own radio despite the fact that a satellite music channel is piped already into the area, and another spread a week’s worth of clothes, makeup and products around a vanity area designed to accommodate four. If I’m blogging about it, you know others are noticing too.

Rule #3 – Respect boundaries. My boyfriend cracked me up with a story about a strange, fiftyish woman at his gym who wore a spandex leotard that resembled a corset. She would constantly interrupt others during their workouts to correct their form or offer advice for doing it better. Only problem is that she wasn’t a certified fitness trainer and her tips were all wrong. The day that she interrupted my guy to incorrectly “correct” his form on the rowing machine, he had no problem revealing his status as a member of a crew team. Needless to say, she never bothered him again.

Rule #4 – Do Onto Others. Treat people with kindness and respect and typically, that’s what you’ll get in return. Haggling with a fitness fanatic for the last spot in Yoga class isn’t very Zen. Rudely cut another person off to get the last spin bike in class, and you can be sure no one else will save you a bike next time.

Do you think that etiquette matters at the gym? Any other rules or advice to add to new exercisers?

Back in seventh grade, volleyball was the bane of my existence. I had plenty of friends, good grades and a reputation of cracking corny, sometimes even funny, quips on a dime. However, that didn’t count for squat during gym class. It turns out being uncoordinated and fearful of round objects hurtling rapidly towards my face is a liability on the volleyball court. No surprise I was always picked last.

Flash forward about 14 years later, when I embraced exercise with the fervor of a new convert while embarking on my weight loss journey.  A couple of sprained ankles in step aerobics class and bad knees killed my chances of becoming a runner or taking dance-based exercises classes. But like the Energizer Bunny, I realized that I could go back and forth without any problem at all. Over the years, that has meant thriving on 90 minute spin classes, gleefully running up and down stairs in between weight sets and rocking cardio equipment at high rates.  

While that might sound like a lot to some people, consider that I have gym friends who participate in week-long bike rides, or 100 mile tag-team runs that involve 3:00 am shifts. My friend Abby just sent me an article about Dean Karnazes (http://tinyurl.com/ybr65z), who ran 50 marathons in 50 days. Extreme exercise is definitely in the eye of the beholder.  Curious about what experts think of extreme exercise, I asked Tanya Stroh, NSCA, ACE, (www.tanyastroh.com) president of an online personal training service that works with clients nationwide, to share her thoughts.

“I’m all for extreme exercise regiments if you are healthy enough, strong enough and in shape enough to endure them,” explained Tanya.  “I love to add them into my own workout routine and the workout routines of some of my clients. They add variety, mix up your workout schedule, can be challenging and a lot of fun. And without a doubt you definitely get results! “

What is the most extreme exercise – or craziest regime – that you’ve ever tried? How did it end up working for you?

Everybody likes alone time, but some people go to extremes. Like Laura Dekker, the 14-year-old Dutch girl who last week embarked on a trip to sail solo around the world. Or publicity hungry illusionist David Blaine, most famous for being sealed inside of a transparent Plexiglas case in London, 30 feet in the air, for 44 days. His stunt, shown in today's picture, drew large crowds of spectators that apparently threw eggs, lemons, sausages, bacon, beer cans and even paint-filled balloons. Sigh...why does that thought makes me snicker like a 12-year-old boy watching an episode of Family Guy?

But I digress. The point is that some people prefer to be alone, while others are fueled by social contact. And the same is certainly true when it comes to working out. Personally, I burn a lot more calories in the front row of an intense spin class than I do on a recumbent bike. Taking a walk with friends on vacation is a wonderful way to start the day. But while I’m always up for a quick hello between weight training sets, there are limits. Like don’t try to engage in a full scale conversation while I’m communing with an elliptical machine, iPod at full blast. Guess that’s because I view exercise as vital “me” time to deal with issues and stress while toning my body.

I have interviewed a number of long-term weight loss maintainers who credit their success to having another person to sweat with. For example, Laina Worth from Indianapolis has maintained a 200 pound weight loss for more than six years. When she put some weight back on, having her fiancée join workouts and a healthy eating regime helped make the scale lighter again.

How about you? Do you like to exercise with friends, your partner, your kids… or is exercise best when you're by yourself?

Conventional wisdom can look pretty funny in hindsight. Less than 600 years ago, most people believed that the earth was flat. A century ago, women were denied the right to vote because men were thought to be more important. As late as 2007, the economy and housing market seemed bulletproof.  It proves that sometimes it is best to ignore what others think. Just ask Shad Ireland.

At age 11, he learned his kidneys were diseased. Shad’s first transplant, when he was 18, only lasted for three years. The second transplant was unsuccessful. Doctors told Shad he’d be lucky to live to 25.  His first response was to party non-stop while enduring regular dialysis until the hour glass ran out.  Then one day in 1993, when the 21 year old only weighed 75 pounds, Shad’s perceptions of the world shifted. The catalyst was a triathlon on television.  Shad decided he would one day compete in that race.

No one thought it could be done…except for Shad. During his first day in the gym, he weighed less than 90 pounds, had severe muscle atrophy and cardiovascular issues. Shad couldn’t walk more than 30 seconds without stopping to catch his breath. Within a year, he gained 42 pounds of muscle and transformed himself into an athlete – proving the medical community wrong.

 In 2004, he finished the Ironman race in Lake Placid, New York – becoming the first dialysis patient to ever do so.  Today his foundation (www.ironshad.com) helps people with renal disease improve their lives through physical activity.

“The challenges I faced were numerous as well as the lessons learned,” explained Shad.  “Previously, I perceived the world around me negatively, focusing on a disease I felt I had no control over and everything that I had lost.  Iron Man saved my life!  It taught me how to believe in the possibility of it all.  It helped me to develop a belief system that says to live with a chronic illness is not a limitation rather an invitation to those who are willing to accept the challenge.”

The next time I’m thinking about ditching a morning workout, I plan to think about Shad. What motivates you to exercise, even when you don’t feel like it?

Pop singer Alanis Morissette might have thought a fly in your chardonnay or rain on a wedding day was ironic. But how about the fact that my name means song – when my singing voice is akin to a jackhammer outside of your window at 6:00am. That lack of talent doesn’t stop me from belting out favorite tunes, though…you know, while alone in my car or the shower. I just love great music.

Music helped jumpstart my healthier lifestyle back in 1992. I’ll never forget joining a group of friends headed to a step aerobics class one Friday night. I was the biggest girl in the room but once the great tunes started, that self-consciousness melted away. It felt like dancing in a club, except without the drunks, background smoke and strobe light effects. Yes, I was hooked.

Today, I use music to make everything better. It deafens the sound of my dentist replacing an old filling. A great song motivates me to file office papers or organize my closet. And of course, it remains essential to my workouts. An admitted iTunes addict, I try to download a new playlist every month to keep things fresh. Now I’d love your help in making my next workout mix!

What songs – old or new – are always guaranteed to raise your heart rate and enthusiasm?

I’ve seen a lot of cheesy television ads over the years. But one of the most memorable came from the Hair Club for Men. The company helped guys who were going bald creatively repopulate their scalps. What really stood out, though, was the founder’s catch-phrase – “I’m not only the Hair Club president, I’m also a client.”  That kind of strong passion for a product or service can change your entire career.   

The same is true for people who have made major transformations and then redefine their life moving forward. Just ask Nicole Anagnos. Almost a decade ago, she lost 70 pounds in a healthy manner.  Nicole embraced exercise with open arms and became interested in nutrition. Even being put on bed rest while pregnant with twins didn’t diminish her passion for being active.  The Williamstown, Massachusetts resident continued to focus on eating smaller portions more times each day, resumed her workouts after giving birth and fell back into her normal weight. 

Bolstered by her own success, Nicole decided it was time to give back. She became a certified Holistic Health Coach and today her practice (www.zentreewellness.com) supports others in achieving their health goals.  Turning her passion for good health into a career has made a big impact on Nicole.

“It is amazing to get feedback from my clients that their health is improving,” she explains. “I think we all live in a world today where it is downright difficult to know what is really healthy! It’s such a path of self-discovery and I love being there as a support through what is a very life changing experience.”

If you could turn your passion into a career, what would that look like?

Thomas Edison became famous for inventing the light bulb and Alexander Graham Bell gave us the telephone. Instantly recognizable, their names will ultimately appear on every junior high student's history test. But how about those unsung inventors who toil away creating unique fitness devices? Don’t they deserve some recognition too? 

After all, Suzanne Somers didn’t have an engineering degree when she unveiled her Thigh Master. Someone had to conceptualize the Shake Weight Exerciser for arms, which was parodied in a hilarious Saturday Night Live skit.  One of the newest gizmos is the Hula Chair, which claims to help you lose weight while sitting down. Personally, it reminds me of the Tea Cup ride at Disney World. The infomercials advertising these products all make it sound so easy and indispensable.  Dial the toll-free number and in three easy payments, you’ll be on your way to a size four body in no time.

The problem is that once you get these items, most people inevitably get bored. I remember embracing a mini trampoline for a month or so during college. Lost a few pounds after a couple of weeks but then the monotony got to me and I stopped. It was only when I started going to a gym to take classes and later add things like strength training and core work that the weight loss became permanent. 

Have you ever tried one of the devices, or secretly wanted to? Let us know! 

BTW, thanks for checking out my audition tape for Oprah’s contest –  http://tinyurl.com/28kamzk!  I appreciate your support and votes!

Of the many rules drilled into my adolescent head, three have particularly stuck throughout the decades: Always wear clean underwear - for yourself and the doctor who might have to see you on an operating table should you get hit by a bus.  Never forget to say “please” and “thank you” - the essentials of good manners, especially for a southerner. And finally, a good breakfast is the best way to start your day.

Over the years, that breakfast rule has gotten some slack. During my pinnacle of unhealthy eating habits, that meal sometimes consisted of Oreo cookies or cold French fries.  On the weekends, breakfast might not take place until noon or later, whereby it is elevated to the status of brunch. But 99% of the time, it gets eaten. Especially before heading off to the gym for an early morning workout.

I didn’t realize though, until this past weekend, that the question of eating or skipping breakfast before a workout elicited a big debate in the fitness community.  As reported in this story http://tinyurl.com/29bjtwz, some recent studies suggest exercising on an empty stomach might help you burn more fat.

The few times I tried working out without eating, it didn’t go so well for me – especially when weight training was involved. Personally, feeling shaky and weak after intense interval sessions isn’t worth the extra calorie burn. But I have other friends that insist eating before exercise slows them down tremendously.

So I asked Abby Schonier-Marcuse (www.abbyschonierfitness.com) for her opinion.  “It really depends on the intensity and duration of the workout and what you want your performance to be,” she explains. “If you are doing something like a walk or 20-30 minutes of light weight training, where your heart rate would be between 65 – 75%, it could be fine as long as you don’t become light-headed. But if you are working harder, like a spin or Kettlebell class that’s just at or below your anaerobic heart rate, you  need some carbs pre-workout to fuel your system.”  

What do you think? Prefer to eat before morning workouts or hit exercise on an empty stomach?

Brenda Rothschild, Janelle Bowersox and Pat Golden have got it going on. At least three mornings a week, they pedal furiously in the front row of intense, 6:00am spin classes at Concourse Athletic Club in Atlanta.  Good friends, the three blondes have been spinning together for six years. You can hear the trio hoot and holler to popular songs and encourage other classmates to keep up.  Somehow they manage to make pedaling a bike that doesn’t move really fun. 

But beyond setting the spin class pace, they have also become positive role models showing you can be in great shape at any age. Pat and Janelle, both 58 years old, are grandmothers. As her husband proudly proclaims, Brenda, age 61, easily looks 15 years younger. For all the people out there who claim they are too old to start exercising, take notice. It’s never too late to become active.

On their own, each of these ladies started exercising about 30 years ago following the birth of their first child. But they have continued to change up activities and intensity levels every few years to keep it fresh. As Janelle notes, “I’m in better shape now than I’ve ever been.”   

Releasing stress is one of Pat’s primary motivators, as well as the sense of camaraderie. “Sometimes exercise is the only thing I do for myself. Coming here with these friends is like having a sorority in your fifties,” she says. As we age, exercise becomes more important than ever before. It keeps your mind and your body active.  “It helps you stay focused,” explains Brenda. “Exercise helps you sleep better, deal with menopause and keep things like high blood pressure or diabetes at bay.”

For my book on life after weight loss, I have interviewed a number of women who started walking, swimming, cycling or more well into their fifties or sixties. Last week, I talked to seventy-something Ferne Emas from Boca Raton, Florida, who lost over 80 pounds 40 years ago and still hits her health club several days each week.

How do you stay active and change up your workouts?

Some lame excuses have ascended to legendary status. There is “the dog ate my homework.” Just about every late employee has blamed a failed alarm clock at some point in their career. For break-ups, the old standby is “it’s not you, it’s me.”

When it comes to avoiding exercise, people can be especially creative. Just ask Dan FitzSimons. As the owner of BodyFitz personal training studio in Sandy Springs, Georgia, the 25 year industry veteran has heard just about every excuse under the sun for missing workouts. Time, or the lack thereof, is usually cited as the primary culprit. But for every person who claims they don’t have enough time for exercise, Dan has a solution.

He recommends that you write a list of your five worst time consuming habits of the day. It could be parking your butt in front of the television for three hours after work or staying up past midnight surfing online. Then try to replace at least some of them with exercise.

 “If you’ve got 15 minutes to surf the web, use that time instead to go for a walk,” says Dan. “Rather than watching a TV show you don’t care about, go to bed at 10:30p instead of 11:00p and then wake up a half an hour earlier to do an aerobic video or go to the gym. Adding even 20 to 30 minutes of exercise into your day can make a difference.”

Dan also advises that you make exercise a priority by planning it into your schedule. Think about it…if you make time to see the dentist or get your hair done, it is just as easy to have a standing appointment each week for a spin class or yoga.

What’s the worst excuse you’ve ever heard or made yourself for not exercising?