When it comes to working out, do you ever feel like your results don’t match your efforts?
If you have answered “yes” then now is a great time take a different approach to fitness. Here are some tips that can help you get back on track and thoroughly achieve the results you have worked hard for.
Switch up your routine
Changing your routine challenges your body. Add some variety to your workouts by incorporating high intensity intervals, altering your distance, adding hills or increasing the resistance.
Make your body move in new ways. If you’re a regular on the elliptical or treadmill, try into a Zumba or spin class. For pilates and barre lovers, try weight training or a TRX class.
Make foam rolling and stretching a priority
Taking just 10-15 minutes either before or after workout to foam roll or stretch your muscles makes a huge difference in the long run on your overall fitness journey. This practice can increase mobility and range of motion, speed up recovery, relieve tightness, improve performance, and of course prevent injury.
Improve your nutrition
The first 20 minutes after your workout is a crucial time to refuel in order to see quicker results. Adequate intakes of protein and carbohydrates will help your muscles repair and grow stronger, and supply you with the energy you need to crush your next workout.
Here are four quick and healthy snack ideas that will fuel your results:
- Banana with one tablespoon of almond or nut butter
- Low-fat chocolate milk
- Non-fat Greek yogurt with fruit
- Protein shake with banana
My all-time favorite snack after a long workout is three hard boiled eggs (minus the yolk) with two tablespoons of hummus plus a sprinkle of paprika. This is my healthier version of deviled eggs! Note: Always accompany your post-workout fuel with at least 17-20 ounces of water.
Resting doesn’t mean that you have to sit on the couch all day. Try low-impact activities such as yoga, Tai Chi or going for a long walk. A productive rest day provides your body with a wide variety of benefits, including faster recovery, improved mood and better sleep.
Finally, don’t forget to give yourself major credit and lots of pats on the back for taking your fitness goals to the next level!
Robyn Weisman is a Philadelphia-based personal trainer and corrective exercise specialist. She is the owner of owner of Results by RW, an in-home and on-site training program.