It’s almost a quarter of the way through 2017. I mean, seriously?!? How. Can. That. Even. Be?
MOST of you probably made New Year’s resolutions… MANY of you are still plugging away at achieving your goals… SOME of you… well you know → gave it your best shot… and a FEW of you… well to be honest → probably gave up almost immediately sometime in January. Am I right?
No but seriously, don’t we all have those days where we will find excuse after excuse to avoid the gym or working out?
When you do workout, do you feel like a robot? Just doing the same things over and over and wishing for different results? Is exercising becoming boring, tiresome, mind-numbing, monotonous, dull, repetitive, uninteresting, robotic, stale???
Well if this is you, take a few minutes and read these 12 tips to help you get more out of your workout.
Pump Up Your Playlist
→ When the same old songs keep repeating, I definitely find myself getting bored and even losing motivation. The right beats to many of us will keep us pushing hard to finish our workouts. Right Now: I am listening to Iheartradio, Pandora and RockMyRun apps on my smart phone.
Track Your Route to Success
→ Fitness trackers continue to be the growing crave. You can also join group challenges to push you to do more. Right Now: I am using the Fitbit Flex 2.
→ Caffeine, within 1 hour before workouts, can provide you with more energy and better performance. Right Now: I drink Spark from Advocare. Contact me for more info! I absolutely love their products!
Mix It Up
→ You need to lift, light weights along with heavy weight days and even include cardio. Right Now: I am working on my form with total body compound movements (squats, deadlifts, pull ups, etc). I am working on my pelvic tilt along with my form to get a better response from my workouts.
Spend Some Time Going Your Ohm Way
→ Don’t find yourself following the pack every day at the gym. Step away from your typical workouts and do some yoga. The only equipment needed for yoga is your BODY and MIND! Oh and a mat and like 8… no 12 towels to wipe up your sweat 😉 Find a class, exercise app or video and use this specific time to stretch those tired and sore muscles. Your body needs it and will thank you for it. Meditation: there is growing research finding meditation to be a helpful tool when striving to live a healthy life. Right Now: I do yoga once a week. I found this great app called, yoga wake up that allows me to do some additional yoga in bed as I wake up, and it also has some great meditation options.
→ For some of you, this is harder to do depending on where you live. Right now, Minnesotans are practically dying to get outside. Since winter seems to want to hang out with us for a little while longer, I’ll just fantasize when on a treadmill, about running outside – on a beautiful sunny day with the wind blowing my hair and the warm sun kissing my shoulders. Right Now: I am taking advantage of getting outside for walks to the park with Baby Shugs… when weather permits!
Time Your Macros
→ Get in your protein and carbohydrates at the right time for maximum and proper usage. The typical amount for many is equal carbs and protein (25 grams of each). The scheduled time is 30 min – 1 hour before working out and 30 min – 1 hour after the workout. Right Now: I make sure my meal was within an hour before heading to the gym. I also strive to get in a post workout meal within the hour after I am done. Easy carbs like fruit are a great choice. I love utilizing protein powder for a quicker digestion post workout.
Go Get Em… Start With the END in Mind
→ For me, I need a goal to keep pushing me to reach it. You can set small goals that are more achievable or go for the GOLD and aim high for something that takes an immense amount of training and dedication. You can even join a contest or competition. Right Now: I am training for life 😉 I also have a few small goals such as pull ups and pistol squats (unassisted), hand stands and hand stand pushups.
Stop Stretch and Roll
→ It’s very important to warm up your body before starting the exercises, because it raises your body temperature and opens the capillaries to the muscles just to name a few. Warm up by stretching the body parts that will be worked. Then end your workout session with a cool down and stretch to relieve and relax tight muscles, release lactic acid and provide stress relief for the body. Right Now: I always stretch and warm up before working out, but am still working on making stretching afterwards a habit.
Keep Calm and Ask for Help
→ Fitness trainers: can teach you new things, correct your form, push your limits, hold you accountable and can even serve as a therapist. Nutrition professionals: can provide educated help when you get stuck in a bind like when you fail using weight loss products and fad diets. They can help you with confusing nutrition guidance, and assist you with losing weight safely while having health issues. Right Now: I use a trainer to help me with form as well as getting healthier and stronger. Even though I am a DTR, dietetic technician, I seek help from an RD that has experience with SIBO and gut inflammation.
→ Using fitness apps for nutrition guides, recipes, workouts and journaling are all the new crave. Right Now: I use MyFitnessPal for journaling, Nike+ Training and Fitplan apps for workouts, and Fitbit for tracking my steps.
To: Me ∼ From: Me
→ Do you remember my sweat stash jar? Start putting money in the jar every time you workout. Then you can buy something you WANT not NEED for a reward of a job well done! Right Now: I am restarting my jar! I will update with my progress!
I would love to hear of which ones of these you find interesting enough to try… OR maybe you are having success with. Comment below!