Hello!! HAPPY Fridayyyyy :D
How's your day going?! Are you ready to BRING ON the weekend?! I am!! This weekend I'm getting ready to go on vacation to Hawaii! We leave on Monday and OMGosh, there's so much to do before taking off, especially if you leave kids home with the mother-in-law...lol! BUTTTTT...because there's extra excitement in the air, I'll get everything done!! I GOT THIS :D It's Friday, so don't forget to check out the SMOOTHIE recipe at the bottom of this post!!
Today's post are tips that will help keep the juices flowing when you want to ease up or quit your workout! Keep reading and find out how to power through a workout stronger and longer!! CRUSH IT :D
Why we bail before we have to...
Exercise isn't instantly gratifying, explains Peter Kadushin, Ph.D., an assistant professor of exercise and sport science at Western State Colorado University. "Meaning you fixate on how tired you feel in the moment, not on long-term benefits."
Also, your mind is programmed to hit the brakes before your body needs to. "The brain sends signals that your heart rate may be too high or you're producing too much lactic acid prior to your body reaching its limits," says Lennie Waite, Ph.D., a sport psychology consultant in Austin, Texas.
Another way your brain can sabotage you: "Quitting once is a self-reinforcing behavior," Kadushin says. "And it may lead you to the (wrong) idea that you're incapable of working harder."
Mental hurdles, for sure, but there are a few simple ways to get over them. Stay strong mentally to go the distance physically with these expert tips.
1. Know why you're there!
"Most exercisers have an idea of why they workout but don't connect with it often enough," Kadushin says. Write down a reminder on the side of your shoes or make the background screen of your phone a fitspo message. "Seeing your goal will help strengthen your resolve in the heat of the moment, when you feel like giving up," Kadushin says. And you may have numerous whys--losing weight, the sense of accomplishment you have after finishing, or the positive mood you experience for several hours afterward--so alternate your focus.
2. Have a plan!
If you're prepared for hitting that wall, it's a lot easier to work through it, Waite says. But you'll have to experiment. "For some people, hyper-focusing on their breathing pattern, foot strike, or certain muscle sensations helps them push hard." Others, however, do better with distraction and succeed by turning up their music or fast-forwarding to a song with a stronger, faster beat.
3. Count backward!
Keep tabs on the miles to go in your run or the reps you have left rather than how many you've cranked out. This can help make your workout feel shorter, a study in the Journal of Consumer Psychology revealed. That's because we associate countdowns with some exciting payoff; the distraction helps take your mind off the time remaining.
4. Check out the people near you!
Think about how you stack up against others and you'll go harder, faster, or farther, a study in Psychology of Sport and Exercise found. Subjects were able to hold a plank longer only when they were told their peers had done so. When you get tired, look around the gym at others who are going hard core, study author Carly Priebe says. "Think, if they can do it, I can too."
When exercising, choose to power through and finish your workout going strong :D
KEEP SCROLLING and get Friday's recipe! It's a SMOOTHIE...creamy and sweet!!
3 peaches (or nectarines)
10 tablespoons (150 ml) apple juice
- This recipe makes 2 portions.
- For a more refreshing smoothie, blend some crushed ice cubes in with the other ingredients.
- This smoothie is GREAT for energy; GOOD for immunity and skin.
Nutrients: Beta-carotene, folic acid, vitamins B1, B3, B6, and C; calcium, magnesium, phosphorus, potassium, sodium, sulphur.
I won't be available to post on Monday (October 5th) because I'll be traveling (WOOO WHOOO) but will post from Oahu on Wednesday (October 7th)!
Have an AWESOME weekend!!
Pamela Stewart, NASM Certified Personal Trainer and Weight Loss Specialist