5 Ways to Totally Dominate Your Workout
Are you satisfied with your workout routine? Is it helping you achieve the results you’re chasing? If not, don’t despair. Here are five effective steps you can take to make sure your workout works for you!
1. Mix It Up
If your fitness New Year’s resolution calls for running a mile every day, you might find it challenging the first time, but following that routine day after day can become counterproductive. Not only will you get bored, but your muscles will, too! Your muscles will adapt to any workout over time, making it important to continuously challenge them by switching up your workout routine. Ditch the treadmill for a TRX or High Intensity Interval Training Class that works different muscles while keeping the cardio up. Instead of your usual abs workout, challenge yourself to try something new like rock climbing or Pilates—both are bound to take you and your core on an adventure!
2. Fuel, Refuel, Repeat
Skipping meals, especially before a workout, is like trying to drive a car on empty. When you’re hungry, your body goes into survival mode and begins to pull protein from your muscles. When you lose muscle mass, your metabolism goes down. Yes, you heard correctly. Skipping meals is a big no, no. Instead, we recommend fueling up on a combination of complex carbohydrate and protein for the energy needed to power through your workout. Some of our favorites: a handful of raw almonds or shelled edamame, a slice of whole wheat bread with a tablespoon of peanut butter, or a cup of Greek yogurt with sliced fruit.
After a workout, it’s important to refuel as soon as possible. 30 minutes after your workout is the best time to replenish with protein rich foods and rebuild muscle without adding weight. Your body’s metabolism is at its highest right after a workout, allowing food to add strength, not pounds!
In addition to mixing up your routine, it’s also important to work out on a consistent basis. Make a schedule and commit. If you don’t have time for a long workout one day, try to fit in a short one, like 15 minutes of cardio while watching TV, or taking the stairs instead of the elevator. We recommend setting aside time three days a week. Find a workout buddy to keep each other accountable—it’s much more fun working out with friends!
4. Look for fresh, unrefined foods
A key phrase to remember when it comes to choosing healthy, metabolism-boosting foods is anything that comes straight from the Earth. We want these foods on our plate and in our bellies before they go through any refinement process, which essentially robs them of their natural nutrients and loads them with preservatives and other chemicals. Think of the refinement of corn as it becomes a corn chip or wheat as it becomes a slice of white bread. Eat that corn while it is on the cob and the grain while it is still whole! Grab an apple or some grapes before more sugar is added to make juice. Healthy, fresh, and straight from the Earth is best for optimal absorption into your body!
5. Get More Zs
When we’re tired, our energy level is at its lowest. We reach for more caffeine, skip the gym, and drop our healthy eating habits because we’re too tired to cook, bringing us back to the same place we started! Without enough sleep, your metabolism will malfunction and your healthy habits will fall by the wayside. On average, we need about 7.5 hours of sleep to allow your body and brain to rest and repair. Still feeling tired after a great night’s sleep? Reach for water. Dehydration often disguises itself with fatigue. Reach for your water bottle and re-hydrate—you’ll feel your energy levels start to elevate!
Pine Brook Fitness is Westchester’s leading multi-sports fitness facility, home of The New Rochelle Racquet Club, The Rock Club, and The Studios, offering tennis, rock climbing, specialized fitness classes and personal training. Pine Brook Fitness offers a variety of programs for children and adults, holding annual summer and vacation camps and providing a fun and exciting venue for birthday parties and corporate events.
Pine Brook Fitness
130 Rhodes St