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7 Reasons Why You Should Be Keeping a Workout Log

7 Reasons Why You Should Be Keeping a Workout Log

Looking to maximize the time you spend at the gym? For a moment, forget the latest and greatest in supplements and workout gear, or the most recent fitness fad to hit the late night infomercial circuit. Something as simple as keeping a workout log can help you stay focused and keep you motivated as you chase down your fitness goals.

Here are 7 ways that writing out your sessions at the gym in a workout log can help you get faster results.

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1. It keeps you honest.

How many times have you walked into the gym without a clear plan of what you wanted to do? Did you complete your workout efficiently? Or did you skip out on some exercises and sets because you simply weren’t “feeling it”? Having your workout written out ahead of time in your exercise log eliminates the mental struggle we engage in, the back-and-forth where we try to legitimize ducking out early.

2. You’ll make better goals.

The only thing worse than not setting goals is setting unrealistic goals. Creating ambitious goals that stretch you to your limits are great, but massive and ultimately unrealistic goals leading you to fall short only serve to discourage and demoralize. Seeing how quickly (or alternatively, how slowly) you progress at the gym provides you with the feedback necessary to set fitness goals that are realistic, and will keep you from prematurely discouraging and demoralizing yourself.

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3. You’ll get inspired.

One of the most rewarding aspects of keeping track of your workouts is the ability to periodically flip through and look over the work you have done. You’ll see results where you burst through plateaus, where you ran longer and faster than you ever thought possible, where you strung together 14 consecutive days  of workouts. These feats in your fitness past will fill you with a sense of pride and remind you just how capable you indeed are. More importantly, it will give you that jolt of fire in your belly to get back at it.

4. You’ll find patterns.

Noting your workouts, as well as your diet, rest and stress levels will allow you to find patterns for why you feel like a beast some days, while on other days you are shuffling along, barely interesting in going for a walk, let alone the gym. How many times have you not felt the best at the gym, and not really bothered to ask yourself why? Odds are you passed it off, and trudged along with your day, not bothering to investigate why you felt off. Usually the reasons aren’t completely apparent; a bad night’s sleep, poor nutrition the day before, and so on. Having all of that information can allow you to establish patterns so that you can maximize the days where you feel like a boss, and minimize the ones where you don’t feel so super. Think of it as the ultimate feedback loop for your physical fitness.

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5. You’ll exercise harder.

An aspect of keeping a workout journal that most people don’t necessarily think about is the desire to write out a good workout each day. I cannot count how many times the thought of having to write out a bad workout actually kept me from having one. Dips in motivation and focus will happen at the gym, but often the trepidation of detailing a less than stellar workout will overrule the yearning to bounce early.

6. You’ll have a plan for your goals.

Not only can a workout log help you craft better goals, it can also be the battle plan for achieving them. Whether the goals are ultra short term (that day), or the big audacious long term goals, you can track and measure all of them within the pages of an exercise log. Your log doesn’t need strict set and calorie counts; it can also be a blueprint for your goals.

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7. It’ll give you a chance to vent.

Track your fitness regimen, and then write out how you felt that day, including your mood, any extra factors that affected your workout, or anything else that is bouncing around that brain of yours. Your workout log gives you a chance to vent, and provides a judgement-free sounding board for how you’re feeling.

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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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