Pushup tempo

Top 3 Techniques To Get Stronger Without Weights

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Top 3 Techniques To Get Stronger Without Weights

Although we live in a performance world where everyone wants to use weights to get stronger which obviously can work…but before you go buying all those weights, there are a few techniques you can still use to get super strong that can be done anywhere anytime! We’ll break down our top 3 techniques. we use with our athletes.

Tempo

Adding tempo to your exercises can greatly increase the strength you can gain from them. Tempo refers to the time under tension during your reps. Let’s use a pushup for example. Use a 5 second down, 5 sec up cadence on your pushup. This will greatly increase the difficulty and strength you can gain from the exercise! You can also add in pauses during your reps too. This will not only make the exercises harder but also will improve your body control and stability!

 

 

Intensity

Intensity is referring to how hard your body is working during exercise. Ok, this may seem like an obvious one but there are specific ways to increase the intensity to make sure your getting the most of your exercise program! Let’s use a squat for an example. A body weight squat may not be hard but you can add a jump to add intensity or switch to only one leg to increase the intensity of it.Another way to increase intensity is to combine multiple exercises together without any breaks. This is called super setting. An example may be pushups right into pullups or squat jumps right into jump lunges.

 

 

Duration

Duration is exactly what it sounds like, how long you are performing an exercise. Either you can do an exercise for continuous reps until failure or complete a certain amount of reps in a certain period of time. An example is on our challenge days with our athletes they may have to complete 200 pushups and 50 pullups, among various other exercises in a certain period of time. Anyone who has ever completed a challenge workout with us knows they are no joke and require some serious strength!

 

 

Now you can see there are many ways to still get super strong without needing heavy weights. Although weights still have a place in a balanced elite hockey player program, the ability to be strong through your bodyweight first is always a core component we look to instill in our athletes!

Written by:

Rob Jost – ACE-CPT, NSCA-CPT

 

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Confidence on the ice

How Training Builds Confidence on the Ice

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How Training Builds Confidence on the Ice


Confidence can seem like it comes out of nowhere sometimes, but it’s usually a combination of proper preparation and putting in the work!  Getting stronger physically can obviously have huge effect but also mentally how a player perceives himself can sometimes be the biggest thing holding them back. We’ll breakdown where a player can build their confidence the most to truly start unleashing their potential!

Mental Fortitude

Many times we hold our selves back because mentally we don’t believe in ourselves or we think the other team or player is bigger, stronger and faster than us but sometimes this is just a mental block. We’ve seen kids confidence skyrocket after just a few sessions! Although you could gain some strength and skill in that time that’s definitely more of a mental boost of confidence! This could be a one time mental confidence boost, but consistently training will keep your confidence high knowing that your are primed and ready to take on any situation no matter the circumstances!

Training Aspects is the home of the hockey player hockey trainingBattle Tested

The ability to find comfort in the uncomfortable is everything! And that is what we look to instill in all our athletes through our training. We don’t encourage wearing a hoodie for nothing! The battle you have to go through of being uncomfortable while wearing a hoodie in the heat of the summer while pushing through a workout is like non other! Safety is always number 1 when wearing a hoodie in our training program but the mental grit and confidence that comes from being battle tested through training with a hoodie on truly prepares you for the really tough situations! There is just something different about being battle tested like our athletes are that prepares you take on any game situation with poise and strength knowing you can conquer and crush it!

Strength and Physical Readiness

This is an obvious one but through a proper training program you build strength, speed and the ability for your body to endure more for longer! When improving your body’s well being, a sense of increased confidence definitely starts to show. Increasing all of these attributes among others help you feel ready to take on anything in the game. When your body feels strong and ready, you feel ready! This leads to a sustained increase in confidence and a huge increase in overall performance!

If you’re looking to skyrocket your confidence and take your game to the elite level start to really focus on and incorporate these aspects into your off-season program! We are always here if you need any help or guidance on how to create a better off-season program so you know you’re getting the most out of it!

pullups for hockey training

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Written by: 

Rob Jost ACE-CPT, NSCA-CPT

 

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The Best Way to Prep Your Muscles for Workout or Performance

The Best Way to Prep Your Muscles for a Workout or Performance

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Remember R.M.A.I.

Optimal physical performance and overall fitness require preparation for our muscles to be at their most effective. Whether you’re gearing up for a workout, sports performance, or simply aiming to enhance daily mobility, the type of muscle preparation can significantly impact how you move and feel. Understanding the four essential steps — Release, Mobilize/Stretch, Activate, and Integrate — forms the cornerstone of a holistic approach to muscle prep. This effective method caters to the needs of all populations, from easing tension in overactive muscles to improving range of motion and enhancing muscle engagement. Let’s unlock your body’s full potential to ensure a flourishing, smooth performance!

Release The Muscles:

Priming muscles for performance or training becomes more challenging when they’re tense or overactive. The muscles you’ll be targeting are typically the ones that feel the tightest or sore. Releasing these muscles helps alleviate tension, improving range of motion and reducing discomfort. Begin by using a foam roller or a palm-sized ball to target the muscle in need of release. Position the muscle on the roller or ball and roll up and down until you locate the ‘sweet spot’—the area that feels the most tense and sore. The aim isn’t to force the muscle onto this spot but rather to focus on controlled breathing and relaxation while pressure releases tension. Each spot requires at least a minute as different muscles will vary in tightness. Once each targeted muscle is released, you can proceed to stretch/mobilize step.

Mobilize/Stretch:

Mobilization is a crucial step in creating stronger ranges of motion. With the surrounding muscles released, it’s time to test and enhance the ranges of motion by facilitating movement throughout the joints. This process gradually opens up the joints, making them easier to move through without the discomfort of soreness or tightness. Mobilizing the limbs alleviates stiffness, allowing for deeper and fuller ranges of motion translated through the exercises. When it comes to stretching, dynamic stretching can also be incorporated, but static stretching should be avoided unless the muscles are already adequately warmed up. Engaging in static stretching without proper warm-up may hinder performance and could potentially lead to muscle strain. Mobilizing includes moving the joint throughout it’s entire ranges of motion in a nice controlled fashion. Simply said, it lays the groundwork for stronger ranges of motion by facilitating joint movement.

Activation:

After mobilization, next is activating the muscles to prepare them for the upcoming demands. Activating the muscles involves engaging them in a controlled manner throughout the desired range of motion. Think of this step as priming and waking up the muscles for their optimal performance in these deeper ranges. By activating the muscles, you increase blood flow and improve the neuromuscular communication needed to go past the usual mobility they’re used to. Muscle activation exercises help reinforce proper movement patterns, reducing the risk of injury and maximizing performance by incorporating loaded dynamic movements that can further stimulate the muscles and prepare them. This phase sets the stage for a smooth transition into more intense movements, ensuring that your muscles are ready to perform at their best while minimizing the risk of strain or injury.

Integrate The Muscles:

The final step is integration, which involves mimicking the specific movements that will be performed during training or the performance itself. Integration allows the muscles to seamlessly transition from activation to functional movement patterns, ensuring optimal coordination and efficiency. By replicating the demands of the upcoming activity, integration reinforces the neuromuscular pathways. This phase not only prepares the body for the specific challenges ahead but also enhances the body’s awareness of its position and movements in space. Through targeted integration exercises, such as sport-specific drills, functional movements, or dynamic simulations, the body is slowly prepared for full performance. By completing the integration phase, you bridge the gap between preparation and execution, ensuring that your muscles are fully primed to excel!

Here is an example tutorial focusing on the ankle:

Written by:

Dan Aquino – ASFA-CPT

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Skating stride good form

Top 3 Ways to Improve Hockey Stride Performance

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Top 3 Ways to Improve Hockey Stride Performance

The off-season is here and it’s time to start training for next year! Hockey stride performance is always at the top of the mind of every parent and kid at season end. “How do I improve my stride?” How do I get faster?” We’re here to help answer those questions and be as efficient as possible in your training program focus. So you can maximize those off-season hockey stride gainz!

 

Hockey Stride Tip 1:  Ankle Mobility

Ankle mobility is one of the most under rated yet important aspects of improving your stride speed, power and performance! Coaches always say GET LOW! And they’re correct…but what might not be understood is a lot of getting low is bout ankle mobility!  Without the ability to dorsiflex or bend your ankle forward efficiently, how low you can get into your stride will be greatly limited. Here are a couple pictures to show the difference ankle mobility makes in getting lower in your stride and the effect it has on the whole body posture while skating.

Skating stride bad form

Poor Stride form, limited ankle mobility

Skating stride good form

Skating stride with proper ankle mobility

Hockey Stride Tip 2:  Ankle, Knee, Hip Alignment

Proper alignment is everything when it comes to creating more power and overall speed in your skate stride! Without aligning the three main joints of the lower body (ankle, knee, hip) your ability to produce power and speed will be greatly reduced. You can’t produce force effieciently off an unstable foundation. If the joints are aligned strongly the body can produce great force and power leading to increased speed and performance of your stride! Checck out the pictures below for proper ankle, knee and hip alignment.

 

Skate stride alignment

Poor Alignment of Ankle, Knee, Hip

 

Skate stride alignment

Proper alignment of ankle, knee, hip

Hockey Stride Tip 3: Hip Extension

Maximizing your hip extension is the ultimate when it comes to improving stride efficiency and power output! If each stride has a bigger pushoff and extension of the hip this leads to less strides needed. This will lead to better skating efficiency. Better skating efficiency will lead to increased stamina to last through the 3rd period and keep the body fresher through the long season! Here are some pics to show efficient hip extension.

 

Hip extension for stride

Poor Hip Extension in your stride

 

Skating stride good form

Skating stride with proper hip extension

 

Now you know what to focus on in your stride mechanics and positioning to maximize your performance this off-season! If you still have questions or are not sure how to add these things into your program, don’t hesitate to reach out! We’ d love to answer any questions you have or invite you in for a complimentary movement assessment to truly help you…

UNLEASH THE POTENTIAL!

Written By:

Rob Jost ACE-CPT, NSCA-CPT

 

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Flexibility vs. Mobility

Flexibility vs. Mobility…Which is Better for Hockey Performance?

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Flexibility vs. Mobility…Which is Better for Hockey Performance?


Flexibility and mobility, what’s the difference? These two words have very similar meanings, so determining which means what can get a little confusing. We’ll break it down for you! We’ll go over what each means in training terms, the difference between the two and how to get the best hockey performance benefit!

How We Define Flexibility:

Flexibility is typically referring to stretching or being able to get into a deep stretch. Think leaning over and touching your toes or sitting down and being able to grab your feet in front of you. These can be good indicators of having “flexibility” and not being overly tight. What the heck is mobility then??

Mobility trainingHow We Define Mobility:

Mobility is typically talking about the range of motion of our joints and how deep we can effectively get into movements. The TRUE difference between mobility and flexibility is mobility is about how strong you can be in those ranges of motion. It’s one thing to be able to stretch into a movement and a whole other thing to be able to be strong and explosive through those ranges of motion. Just because you can stretch into a range of motion does not mean you can control and be powerful through that range of motion! (More on this in another article about passive and active ranges of motion)

So Which is Better for Hockey Performance?

Both have there place in a well rounded sports performance program but when it comes to truly maximizing hockey performance and unleashing your potential, mobility is king! The benefits that come from increasing mobility are bountiful!

Mobility Benefits for Hockey Players:

  • Stronger on your Skates
  • Quicker Foot Speed
  • Increased Stride Power Production
  • Being Fluid and Explosive in every direction on the ice
  • Reduced Injury Risk

 

Written by:

Rob Jost – ACE-CPT,  NSCA-CPT

 

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The top 3 reasons why your results are plateauing

The top 3 reasons why your results are plateauing

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The Top 3 Reasons Why Your Results are Plateauing

The top 3 reasons why your results are plateauing

Training for performance or just for health is a great experience of growth, but when the excitement of progress begins to dwindle, it’s natural to wonder “Why the plateau?” I will uncover the top three reasons that might be thwarting your results. Let’s navigate the challenge of adapting to changing fitness levels, shed light on the risk of overuse injuries, and emphasize the pivotal role that variety in exercises plays in sustaining momentum. So, if you’re feeling stuck questioning why your gains have hit a wall, we’re about to delve into the intricacies of these common hurdles, providing insights and strategies to break through those plateaus and revitalize your fitness journey. Get ready to elevate your workout game and bid farewell to stagnation!

Adapting to Changing Fitness Levels:

Progress is the goal, understanding and adapting to changing fitness levels is the cornerstone of continued success. Through the journey we hit peaks and valleys, and acknowledging that your body evolves over time is paramount. Adapting to changing fitness levels are the notions that what once challenged you may no longer provide the same benefits. It’s very important to recalibrate workout intensity, duration, and techniques to align with your current fitness capacity. From tweaking your exercise routine to accommodating variations in stamina and strength, adapting becomes not only a strategy for overcoming plateaus but also a fundamental aspect of evolving. Embrace the fluidity of your fitness levels, and you’ll not only optimize your efforts but also set the stage for a sustainable and progressive approach to achieving your goals.

Overuse Injuries:

Ever felt all of a sudden each workout is getting more and more difficult or draining? That could be the burnout or overuse injuries forming. It’s like a reminder that our bodies are not getting the rest, recovery or nutrition we need. Find that sweet spot between pushing boundaries and giving your muscles the break they deserve. Because, let’s face it, nobody wants to hit a plateau or deal with nagging injuries. This part is all about learning to listen to your body by throwing in those rest days, keeping on track with your diet and keeping your workouts diverse. By overcoming these plateaus, you’re ensuring you stay on the smooth track for the long haul.

The Importance of Variety in Your Workouts:

The importance of variety in your workouts unveil the secret sauce to combatting plateaus. When your body gets too acclimated with the same old routine, the gains can start to fizzle. The power of switching things up in your workouts like trying new exercises and exploring different fitness styles keeps things interesting for the mental and keeps your body adapting to getting stronger. Your body will always get used to doing the same thing over and over again. There’s different ways and variations to workout on the same goals you have. This is the space to embrace the huge variety of exercises that not only elevate your fitness game but ensure that each session remains exciting and effective. It’s time to bid farewell to workout monotony and welcome the true benefits of a diverse and dynamic workout.

 

Written by:

Dan Aquino – ASFA-CPT

 

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Hockey, Sports Performance, Personal Training, Tight Hips, Hip Stretches

Tight Hips? Let’s Get Them Loose!

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Top 5 Ways to Stretch the Hips for Hockey Players

If you’re a hockey player, these stretches are great for opening up the hip region, especially if you’re experiencing tightness in the groin, hip flexor, or hamstrings. From the constant grind of the skating motion, you may experience tightness in these areas, but don’t worry, you came to the right place. Here are 5 stretches to loosen up your hips and improve mobility, specifically tailored for hockey players.

Stretch 1: Kneeling Groin Stretch

Start in a kneeling position, with one knee on the ground and the other knee facing forward. Place both hands on the ground, slightly inside the knee, and hold there. For a deeper stretch, you can raise your back knee off the ground. Next, keep one hand on the ground and with the opposite hand, reach towards the ceiling and rotate the torso and eyes to look at the hand. Slowly lower the arm, place the arm on the ground, and then turn and repeat on the other side, staying on the same knee. Do not rush and remember to breathe through the stretch.

Stretch 2: 90-Degree Kneeling Hip Flexor Stretch

With one knee on the ground, turn the other knee 90 degrees while aiming to keep the shoulders squared and facing forward. Tuck your hips and lean towards the flexed knee, stretching as deep as possible. Hold the stretch for 10-15 seconds. Repeat for 1-2 rounds or as needed.

Stretch 3: Kneeling Quad Stretch

Start in a kneeling position, with one knee on the ground and the other knee facing forward. Lean forward about 45 degrees so that the chest is slightly over the quad, and with the hamstring relaxed, reach for the back foot. If you’re having trouble reaching the back foot, a resistance band can be used for assistance. Hold the stretch for 10-15 seconds, relax, and slowly lower the foot to the ground. Repeat as needed.

Stretch 4: Kneeling Hamstring Stretch

After lowering the back foot from the Kneeling Quad Stretch, lean backward to extend the front leg, toes flexed toward the ceiling. “Fold” your torso over the leg to stretch the hamstrings. Hold for 10-15 seconds and breathe through the stretch to avoid straining the hamstring. Perform 1-2 sets or as needed.

Stretch 5: Kneeling Hip Flexor Stretch

With one knee on the ground and the other facing forwards, keep the shoulders squared. Tuck your hips and lean forwards towards the flexed knee, keeping the core and glutes engaged. Hold the stretch for 10-15 seconds. Repeat for 1-2 rounds or as needed. Below is a Banded Assisted Kneeling Quad Stretch.

No Equipment, No Problem

You don’t need equipment or a lot of space to do these 5 stretches that will help loosen up your hips and make you a more mobile hockey player. Remember all the exercises shown were on one side of the body, so don’t forget to stretch the other side! If you have a foam roller and want a deeper stretch, check out this article if you missed it, 3 exercises for hip relief – Training Aspects. Stay tuned for next week’s article for more on these stretches specifically beneficial for hockey players.

#unleashthepotential

Written by:

Darrid Watson, CSCS, NSCA-CPT

 

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Training Aspects is the home of the hockey player. Training is not all the same. understanding the needs of the athlete and being able to create solutions for the imbalances and help develop the hockey athlete takes experience. The hockey player, whether a hockey forward, hockey defenseman or hockey goalie, go to a place that know the sport and can guide the hockey athlete to success.

stretches, hips, tight hips, stretching hips, foam roller, foam rolling, personal trainer, south jersey, fitness

3 exercises for hip relief

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Top 3 Ways to Stretch the Hips for Hockey Players Using Foam Rolling

If you’re a hockey player, for that matter. We understand the struggle of dealing with tight hips. Hours spent skating weekly, driving from game to game, and traveling across states can put your legs through a beating. Consequently, you may experience lower back tightness or tightness in the groin, often stemming from tightness in the hip region. Here are three quick stretches to help loosen up your hips and improve mobility, specifically tailored for hockey players.

Foam Rolling: Why It Helps the hockey athlete

Placing the foam roller directly under the tailbone/hips helps alleviate pressure on the hips and enables a wider range of stretching. This is particularly beneficial for hockey players, whose hips tend to be in Anterior Pelvic Tilt due to the skating motion and stance.

Stretch 1: Leg Sweeps

With the foam roller under your hips, keep the knee extended and toes flexed to emphasize the groin. Perform leg sweeps in a circular motion, gradually increasing the size of the circle with each rotation. You may feel tightness being released, often accompanied by a “cracking” sensation. Take your time with this stretch, aiming for 5-10 reps clockwise and counter-clockwise.

Stretch 2: Lying Knee Pull (Hug)

After completing leg sweeps, shake out your hips and keep one leg extended on the ground. Hug your other knee to your chest and hold for 10-15 seconds to feel the stretch and allow the joint to relax. Slowly extend the hugged knee, shake out your legs, and repeat with the other leg. Perform 1-2 sets or as needed.

Stretch 3: Lying Hip Tilts

Begin by lying on the foam roller with your stomach facing the ground. Tilt one hip at a 45-degree angle onto the roller, while the other hip faces the ceiling. Use your bottom leg and arms to roll up and down on the hip flexors, focusing on areas of tightness. Apply pressure to the roller for 10-15 seconds to release tension. Roll after releasing and repeat as necessary, then switch to the other hip.

No Foam Roller, No Problem

If you don’t have a foam roller, you can still try these stretches, although you’ll experience a deeper stretch with the roller. Additionally, there are other bodyweight exercises to loosen up the hip/pelvic area, such as the Figure 4 Stretch and Kneeling Hip Flexor Stretch. Stay tuned for next week’s article for more on these stretches specifically beneficial for hockey players.

#unleashthepotential

Written by:

Darrid Watson, CSCS, NSCA-CPT

 

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Hockey Speed Training

Top 3 Ways to Increase Hockey Speed

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Top 3 Ways to Increase Hockey Speed

Hockey is a game of speed! There is no doubt about that, but what is the best way to increase hockey speed? The typical go to’s include ladder drills, agility training or just doing exercises faster. These can have a benefit and increase speed but how much speed can you really gain with these? It all comes down to the 3 basic principles were going to break down for you to finally unleash the hockey speed you’ve been working so hard to achieve!

Hockey Speed Tip 1: Stability

Improve Stability to Increase Speed:

Everyone wants to get right into the fancy speed stuff to get faster, makes sense…but what you might not think about is how stable your body is that you’re trying to create speed with? Trying to create speed and explosiveness on a shaky/unstable frame will only get you so much faster, if at all, and will lead to limited results or potential injury!

Instead try increasing your overall stability first with these 3 exercises

 

Hockey Speed Tip 2: Weight Transfer

Learn how to transfer your weight effectively:

Weight transfer, sounds great…but what does it actually mean? It’s your body’s understanding of how to shift its weight in all planes of movement. This includes side to side movement, forward and backwards, as well as rotational. This sums up hockey, you are constantly changing direction and shifting your weight quickly in every possible direction you can imagine. If you train one dimensional in the gym, you’ll be one dimensional on the ice. Train to be strong and efficient in every direction and you’ll be faster in every direction!

Try these 3 weight transfer exercises to get faster on the ice.

 

Hockey Speed Tip 3: Movement Potential

Maximizing your Movement to Increase Speed:

Movement potential is maximizing your movements to get the most potential out of them! This means ensuring you get full extension through your strides and making sure every muscle fires properly to increase how much power and ultimately speed you can output! Not only will your movements be more powerful and speedier but also more efficient! Which leads to more energy saved, allowing you skate faster and harder for much longer!

Try these 3 Movement maximizing exercises.

 

 

Speed can be gained but only as far as these 3 principles will take you. If one of these are lacking, your attempts to increase speed will only go so far.  Master your stability, weight transfer and movement potential to unlock endless speed gains!

#unleashthepotential

 

Written by:

Rob Jost, ACE-CPT, NSCA-CPT

 

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Not feeling it today? Try these tips on still crushing your workout

Not feeling it today? Try these tips on still crushing your workout

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Not Feeling it Today? Try These Tips on Still Crushing Your Workout

Not feeling it today? Try these tips on still crushing your workout

Ever had those days when just the thought of working out feels like a chore, and the couch is calling your name louder than your motivated self? We’ve all been there but don’t worry; skipping a workout isn’t the only option. This article will be your go-to guide for shaking off the “not feeling it” vibes and still conquering your workout goals. From low energy slumps to mental roadblocks, I have some tips that will have you turning the dial from “meh” to “let’s do this!” Learn some methods to kick that lazy feeling to the curb and feel prepared to fight back on that urge to skip.

Set a Specific Goal for The Session:

When figuring out the type of a workout feels more daunting than enticing, setting a specific goal for the session can be your secret weapon to turn things around. Instead of approaching your exercise routine with a vague sense of obligation, pinpoint a clear and achievable objective. It could be as simple as completing it in a certain timeframe, basing it around maintenance, or even getting in some active rest. By giving your workout a purpose, you transform it from a mundane task into a purposeful aid to your overall goals. This not only focuses your efforts but also infuses a sense of accomplishment into each session.

Create a Pre-Workout Ritual:

Sometimes, the key to crushing your workout lies in the preparation leading up to it. Creating a pre-workout routine serves as a mental and physical primer, signaling to your body that it’s time to shift gears. Whether it’s blasting your favorite energizing playlist (one of my favorite methods), indulging in a quick dynamic stretch, and/or savoring a nice cup of coffee, these rituals become your personal prelude to action. They act as a bridge between the burdens of the day and the intensity of your workout, providing a fitting psychological cue that it’s time to focus and get after it. Your chosen routine will not only add a touch of consistency to your overall fitness journey but also serves as a huge motivator. It won’t always be easy to keep it going but treating your wellbeing and creating this ritual will remind yourself of who you truly want to be.

Vary Your Workouts:

Repetition is a big factor that leads to boredom and decreased motivation in your workouts. By introducing diversity, you create a big game-changer that keeps exercising interesting and enjoyable. Switch up your exercises, re-evaluate your goals and create different workouts to achieve them, or venture into new workout formats. This not only keeps things interesting but also challenges your body in unique ways, preventing it from hitting a plateau. By embracing variety, you’ll discover renewed enthusiasm whether it’s trying a new sport, incorporating bodyweight exercises, or experimenting with high-intensity interval training (HIIT).

Change The Intensity:

Adjusting the intensity of your workout can be a strategic move to ensure you still get the job done. On days when fatigue weighs heavily, consider lowering the intensity while maintaining consistency. Try a lighter set of weights or a gentler pace during cardio. The key here is not to let the momentum fade completely. On the flip side, consider a shorter, high-intensity approach. Increase the intensity by pushing for higher weights, incorporating explosive movements, or reducing rest intervals between sets. This way, you’re trading duration for intensity, ensuring a swift and efficient workout that still leaves you feeling accomplished.

 

Written by:

Dan Aquino – ASFA-CPT

 

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