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15 Ways You Can Revitalize Your Gym Workout

15 Ways You Can Revitalize Your Gym Workout

Have you ever started to workout and then simply given up? If you have, you are not alone. Many people start to exercise and then get bored and stuck in a rut. But there are many simple things you can do to prevent getting bored with your training. Here are 15 possibilities for you to try.

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    1. Hire a personal trainer

    Before I worked as a personal trainer, I used to do the same workout week in and week out, and guess what? I was bored. Very bored. I didn’t know how to train with free weights and felt very intimidated being in the gym. A personal trainer can teach you new exercises and track your progress so you gain fantastic results and feel super confident in the gym.

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      2. Work out with a friend

      Finding a close friend to train with at the gym is great as it keeps you on-track with your training. I have a friend I train with and it works out well as we push each other and help each other where necessary. You have to be more accountable; you can no longer skip your exercise sessions. And, of course, it is more fun!

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        3. Have realistic goals

        It is really important to have goals that are realistic and you are motivated by. A mistake some people make is to set completely unachievable goals, which of course is very demotivating. It is much better to set goals with a bit of cushioning so you feel you are not under too much pressure to achieve them. This way you are more likely to stick at your workouts. Write your goals down and keep them in a visible place.

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          4. Track your progress

          Once you’ve set your goals, it is just as important to track the progress you are making towards them, otherwise you are highly unlikely to meet them. One way to track your progress would be to take progress photos of your body. That is a very motivating way to keep you on track. Also, take note of what you can manage during your workouts. Monthly time periods are a good measure to look back on when tracking progress.

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            5. Learn some new exercises

            It is important to keep your workouts fresh and exciting. You can achieve this by learning new exercises each month that you can incorporate into your training.

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              6. Vary your workout routine

              Vary your workout routine every time to keep from getting bored. You can vary your workout by changing the exercises, the number of reps, the tempo, or the rest periods in between sets. This keeps your workouts exciting and fresh. Don’t be scared to try new pieces of equipment either. If unsure how to use them, ask a personal trainer for some help. Most gyms have kettlebells, swiss balls, TRX, and cable machines. Explore new ways of training.

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                7. Listen to music while working out

                Having your favorite playlist with you while you train is highly energizing and can encourage you to train harder too. You can use Spotify to create specific playlists for the gym. It is good to keep updating your music as you will get bored really quickly, and you don’t want to get bored while running on the treadmill or planking it!

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                  8. Listen to your body

                  You really want to focus on enjoying your training, so if you feel completely exhausted after a very stressful day at work it probably isn’t sensible to have a high-intensity exercise session. In that case you could do some qi gong, t’ai chi, or some gentle stretching instead. Listen to your body. If you are forcing yourself to exercise when you really don’t feel like it you will start to resent your sessions. Do what is right for your body.

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                    9. Challenge yourself

                    Try to push yourself during every single workout; make it count. That way you are getting fitter and you are not wasting time. If you have been training for a while, try to push yourself to a 70 to 80% exertion level. Pushing yourself doesn’t mean training in a frantic way, that is ridiculous. If you are training over 80% of your exertion level you can get injured. As you get fitter from challenging yourself, you will be hooked on your exercise.

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                      10. Train when you have the most energy

                      If you want to keep your exercise sessions interesting and fresh, it makes sense to train at the time of day when you have the most energy. If you are training late at night after a long day at the office it’s too easy to skip your exercise.

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                        11. Have at least one rest day a week

                        It’s important to have one rest day a week from your exercise regime. On this day try to rest as much as you can. This helps your muscles recover from the week and recharges you for the following week.

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                          12. Train consistently

                          One way to get fed up with the gym is to constantly stop and start your training. You need to be committed to training at least three times a week to see the very best results. That way it becomes part of ‘what you do’ and you keep motivated by achieving your goals.

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                            13. Train rationally

                            Approaching your exercise sessions in a rational, sensible way is ideal as you don’t get bogged down with being overly emotional or sensitive about reaching your goals. If you can view achieving your fitness goals like a work project, you are more likely to stick at it.

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                              14. Look to the long term

                              Keep in your mind the long-term benefits of exercise. Everyone needs to train to stay healthy, it isn’t an option. You want to reach older age and be in good physical shape.

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                                15. Give yourself a break

                                Try and be easy on yourself if things don’t quite work out exactly as you had hoped. Instead of looking at what you didn’t achieve during a workout, focus on what you have achieved. As long as you are doing everything you can and are getting fitter, that is the main thing. Avoid comparing yourself to other people, including celebrities. Try to foster a nurturing attitude and look after yourself.

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                                Last Updated on November 11, 2019

                                How to Improve Memory and Boost Your Brainpower

                                How to Improve Memory and Boost Your Brainpower

                                Have you ever noticed that some people are able to effortlessly remember even the most mundane details and quickly comprehend new things? Well, you can too!

                                To unlock the full potential of your brain, you need to keep it active and acute. Wasting time on your couch watching mindless television shows or scrolling through facebook is not going to help.

                                Besides getting out flashcards, what can you do to help remember things better and learn new things more quickly? Check out these 10 effective ways on how to improve memory:

                                1. Exercise and Get Your Body Moving

                                Exercising doesn’t just exercise the body, it also helps to exercise your brain. Obesity and the myriad of diseases that eventually set in as a result of being overweight can cause serious harm to the brain.

                                Furthermore, without regular exercise, plaque starts to build up in your arteries, and your blood vessels begin to lose the ability to effectively pump blood. Plaque buildup leads to heart attacks and it also reduces the amount of oxygen and nutrients that your blood carries to your brain. When the nutrients don’t make it there, the brain’s ability to function is compromised.

                                To prevent this from happening, make sure you get moving every day. Even if it’s just a brisk walk, it’ll help you maintain and increase your mental acuity. Brisk walking, swimming and dancing are all excellent activities. Take a look at these 5 Ways to Find Time for Exercise.

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                                2. Eliminate Stressors and Seek Help If You’re Depressed

                                Anything that causes you major stress, like anger or anxiety, will in time begin to eat away the parts of your brain that are responsible for memory. Amongst the most brain-damaging stressors is depression, which is actually often misdiagnosed a a memory problem since one of its primary symptoms is the inability to concentrate.

                                If you can’t concentrate, then you might feel like you are constantly forgetting things. Depression increases the levels of cortisol in your bloodstream which elevates the cortisol levels in the brain. Doctors have found that increased cortisol diminishes certain areas of the brain, especially the hippocampus which is where short-term memories are stored.

                                Prolonged depression can thus destroy your brain’s ability to remember anything new. Seek professional help to combat your depression – your brain will thank you.

                                3. Get a Good Night’s Sleep and Take Naps

                                Getting a consistent 7 to 8 hours of sleep each night will increase your memory. During sleep, the brain firms up memories of recently acquired information.

                                Getting enough sleep will help you get through the full spectrum of nocturnal cycles that are essential to optimal brain and body functioning during the waking hours. Taking a nap throughout the day, especially after learning something new, can also help you to retain those memories as well as recharge your brain and keep it sharper longer.

                                4. Feed Your Brain

                                Fifty to sixty percent of the brain’s overall weight is pure fat, which is used to insulate its billions of nerve cells. The better insulated a cell is, the faster it can send messages and the quicker you will be thinking.

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                                This is precisely why parents are advised to feed their young children whole milk and to restrict dieting – their brains’ need fat to grow and work properly. Skimping on fats can be devastating even to the adult brain.

                                Thus, eating foods that contain a healthy mix of fats is vital for long-term memory. Some excellent food choices include fish (especially anchovies, mackerel and wild salmon) and dark leafy green vegetables. Here’re more brain food choices: 12 Foods that Can Improve Your Brain Power

                                Deep-fried foods obviously contain fat but their lack of nutritional value is not going to help your brain or your body, so think healthy foods and fats.

                                5. Eat Breakfast and Make Sure It Includes an Egg

                                According to Larry McCleary, M.D., author of  The Brain Trust Program, an egg is the ideal breakfast. Eggs contain B vitamins which help nerve cells to burn glucose, antioxidants that protect neurons against damage; and omega-3 fatty acids that keep nerve cells firing at optimal speed.

                                Other foods to add to your breakfast include fruits, veggies and lean proteins. Avoid trans fats and high fructose corn syrup. Trans fats diminish the brain cells’ ability to communicate with each other and HFCS can actually shrink the brain by damaging cells.

                                Having a healthy breakfast in the morning has been shown to improve performance throughout the day. If you’re too busy to have a healthy breakfast, this maybe just right for you: 33 Quick And Healthy Breakfasts For Busy Mornings

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                                6. Write it Down

                                If there’s something you want to remember, writing it down can help.

                                It may sound like a no-brainer, but do you really know why? Writing it down creates oxygenated blood flow to areas of your brain that a responsible for your memories and literally exercises those parts of it. Here’s How Writing Things Down Can Change Your Life.

                                You can start a journal, write yourself emails or even start keeping a blog – all of these activities will help to improve your capacity to remember and memorize information.

                                7. Listen to Music

                                Research shows that certain types of music are very helpful in recalling memories. Information that is learned while listening to a particular song or collection can often be recalled by thinking of the song or “playing” it mentally. Songs and music can serve as cues for pulling up particular memories.

                                8. Visual Concepts

                                In order to remember things, many people need to visualize the information they are studying.

                                Pay attention to photographers, charts and other graphics that might appear in your textbook; or if you’re not studying a book, try to pull up a mental image of what it is you are trying to remember. It might also help to draw your own charts or figures, or utilize colors and highlighters to group related ideas in your notes.

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                                Here, you can learn How to Become a Person Who Can Visualize Results.

                                9. Teach Someone Else

                                Reading material out loud has been shown to significantly improve memory of the material. Expanding further upon this idea is the fact that psychologists and educators have found that by having students teach new concepts to others, it helps to enhance understanding and recall.

                                Teach new concepts and information to a friend or study partner, and you’ll find you remember the information a lot better.

                                10. Do Crossword Puzzles, Read or Play Cards

                                Studies have shown that doing crossword puzzles, read or play cards on a daily basis not only keep your brain active but also help to delay memory loss, especially in those who develop dementia.

                                So pick up the daily newspaper and work on that crossword puzzle, read a book or enjoy a game of solitaire.

                                Pick one to two of these tips first and start applying them to your everyday life. Very soon you’ll find yourself having better memories and a clearer head!

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                                Featured photo credit: Pexels via pexels.com

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