I know how hard it can be to fit a workout into your daily schedule. Between school, work and family commitments, sometimes it can be tough to take some time out to focus on yourself. So I’m sure we can all agree that when we DO workout, we want it to be the best workout ever! However, there are those sessions when we just KNOW we haven’t done our best. Whether that be because of low energy levels, quitting before we finish or not knowing how to complete exercises properly, we can be left feeling like we shouldn't have even tried.
Before you get down on yourself, it’s important to give yourself a pat on the back for setting your alarm earlier or having the drive to go past the gym on your way home from work. Yes, it may not have been your best workout, but it is much better than if you hadn’t had done anything at all! In saying that, there are a few ways that you can maximise your workouts. I am going to share my best tips on how to get the most out of your workouts so that you walk away feeling accomplished each and every time. Following these easy tips may not only help to improve your workouts, but in the long run can improve your results for a stronger, fitter and more confident body.
So how do you improve your workouts?
This tip is seriously one of my favourites! Working out in silence does absolutely nothing for me when I’m training, so I ALWAYS have my iPod on. It’s really important that you pick music that you like and makes you want to work HARD! I don’t know about you girls, but certain songs release those feel good emotions that help me to bust out another few reps or keep going instead of giving up. I would encourage you to remove any slow, sad songs that make you think about ex boyfriends or other things that aren't going to motivate you during your workout. If you want to hear some of my favourite workout songs, try my Sweat With Kayla playlist on Spotify!
Watch Your Form
I often say this to my BBG girls and clients, but QUALITY is more important than QUANTITY. When you exercise, it’s important that you maintain good form as doing an exercise incorrectly can place you at a greater risk of injury. Completing exercises slowly and correctly will always get you better results than rushing through your workouts with bad form. Focus on getting the basics down pat and I promise you, the results will speak for themselves.
I know it can be hard to know whether you are completing an exercise correctly or not, especially if you are new to working out. If this is you and you workout in a gym, my tip would be to ask the gym floor staff on duty for help. They should be able to give you a few pointers. Remember that form is something that every single person struggles with at some point or another. In my opinion, the temporary embarrassment in asking how to do an exercise is much better than a long-term injury!
If you workout from home, try using sources such as YouTube to watch how to complete the exercise correctly. Using a mirror when working out is also a good idea if you’re working out in the gym or at home as it allows you to see your body in motion and make corrections as you need.
Make Sure You Are Properly Hydrated
If your body is even a little dehydrated, it may be tough for you to put in 100% effort into your workout. If you haven't drunk enough water during the day you may start to feel tired and lethargic, which can affect the amount and quality of the reps that you are able to complete. If you know you are working out that day, my tip would be to carry around a water bottle in your bag so you have constant access to it. It is also super important to hydrate after your workout to help replenish the fluid you lost sweating. Pure coconut water is also a great to have post workout as it is hydrating and contains a small amount of electrolytes.
Always Warm Up
There are SO many people that skip this step, and it is so crucial. A proper warm gives your brain and muscles a chance to wake up, which will allow your body to work more efficiently when it comes time to bust out those burpees! Warming up is also a really important way to reduce the chance of injury.
If you don’t already foam roll as part of your exercise routine, it could be a great idea to start! Not only does foam rolling helps to improve flexibility and relieve sore muscles, but it can also help improve overall muscle condition. So spending a few minutes rolling out your muscles as part of your recovery can actually help you get more out of each workout! If you don’t own a foam roller you can find mine here.
Start With Your Weakest Exercise First
The best workout is one that focuses on your ENTIRE body. So if there are exercises that you know you don't like doing or you struggle to complete with correct form, focus on these first. That way you can approach it with a fresh mind and lots of energy, in turn allowing you to practice and become better with time. You can then move on to the exercises you love doing and are more comfortable with.
Choose Compound Exercises
Make the most of your workout by choosing compound exercises that use a number of large muscles groups, like those found in my Sweat with Kayla app. Exercises such as push ups, squats, and lunges are great because they work multiple areas of your body and burn more calories than other isolation exercises, such as bicep curls etc.
Next time you are exercising try these tips and make the most of your workout! Remember, it’s not amount the length of time you exercise, but the amount of effort you put in.
Love , Kayla xx