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IMPROVE YOUR PERFORMANCE
AND MAXIMIZE YOUR FITNESS GAINS WITH THESE:
LOOKING TO TRY SOMETHING NEW?
CHECK OUT OTHER TYPES OF WAYS TO KEEP ACTIVE:
1. Remember to warm-up

1. Remember to warm-up

A good warm-up prepares your body for the challenges of working out and can help to reduce the risk of injury. It also mentally prepares you for your workout session. Warm up using movement or dynamic stretches to increase your range of motion and get the blood flowing to your muscles.

2. Include strength training

2. Include strength training

No matter what your key training goals are, including strength training will help you to reach them sooner. One benefit of resistance training is that it can help to make your body more resilient, reducing the likelihood of experiencing a fitness setback such as injury. 
Bodyweight exercises, like push-ups, step-ups, pull-ups, planks, or lunges, can be done anywhere — including at the end of a run or walk. If there’s playground equipment or a bench on your route, you can use this for a quick strength session. 

3. Include carbs in a pre-workout snack

3. Include carbs in a pre-workout snack

Carbohydrates are the primary fuel source for most workouts. A 2016 study by the Queensland University of Technology, published in the Journal of Applied Physiology, found that consuming some carbohydrates before you exercise can help to minimise any exercise-related immune disturbances and help you to recover from your workout faster.
If you aren’t doing fasted cardio, trainer Kayla Itsines recommends eating healthy snacks like apple slices with peanut butter, a fruit cup, or eggs on toast before a workout. If your pre-workout meal is close to your workout time, keep the snack small so you don’t feel ill during your workout. 

4. Stay hydrated

4. Stay hydrated

It’s important to be hydrated to make the most of your workout because your muscles are around 70 percent water! Good hydration also helps you to recover faster from a workout. A simple trick is to drink water every 15 minutes during your workout.
Carrying a water bottle with you can remind you to take regular sips. If you find it hard to drink plain water, try infusing your water with fresh fruit or herbs. You could even make your own kombucha or drink sparkling water as both supply a healthy source of hydration. 

5. Make sleep a priority

5. Make sleep a priority

Good sleep can help to maximise the benefits of your training. During sleep, your nervous system, muscles, and your whole body rest and reset. Sleep is important to ensure that you can perform at your best in everything you do — from your work to your workouts. 


6. Include protein and healthy fats in your meals

6. Include protein and healthy fats in your meals

According to a 2006 study led by the University of Connecticut and published in the British Journal of Sports Medicine, protein and fats are important macronutrients for women who do strength training. 
When one of your fitness goals is to get stronger, be sure to include regular portions of protein and healthy fats in your meals and snacks throughout the day. 
You don’t have to use protein powder to get results from your training — you can get enough just by choosing high-protein foods. This is true for women who choose to eat plant-based protein too. 

7. Listen to your body

7. Listen to your body

Knowing when to rest or make a workout easier is just as important as pushing yourself in your training. Remember, it’s consistency that gets results in the long term, not lifting heavier weights or pushing yourself harder on any one given day. 
Be mindful of your current level of ability and include active recovery when you need more time for your muscles to bounce back from a heavy training session. 

8. Allow time to rest

8. Allow time to rest

Rest is so important to your training schedule! A proper rest day can help to boost your performance for both cardio and strength training. Taking rest at the right time can help your body’s immune system stay strong and helps to prevent injury from overtraining. 
You might use your rest day to check out the sauna at your local gym or pool, or to practice mindfulness techniques to enhance your overall well-being. 

9. Be consistent

9. Be consistent

When you start doing any new form of training, consistency is the key to improvement.
A 2019 systematic review and literature analysis by the University of New South Wales and published in Sports Medicine found that women who did two to four workouts per week saw an average 3.3 percent increase in lean mass, 25 percent increase in upper body strength and 27 percent increase in lower body strength over an average period of 15 weeks — regardless of how they trained.
If you are lifting weights, you might start with a light weight, but with repetition, over time you will progress. If you are a cycling beginner, increase your distance and intensity gradually over time. 
You don’t have to do a 45-minute workout every time. You don’t need any equipment. If you are short on time, commit to 5 quick exercises or an Express workout. Make showing up a habit, and over time your excuses will become white noise.
 
Exercising with friends is a fantastic way to have fun while training and will also keep you accountable to your training schedule and fitness goals. When you know there’s someone else counting on you to show up for your workout, you are much more likely to go!
Take the time to build a solid foundation and before you know it, you’ll start to see positive changes.

10. Remember to cool down

10. Remember to cool down

Allow for 5-10 minutes of stretching after each workout. This helps your heart rate return to normal and can prevent injury. Taking the time to stretch gives you a moment to reflect on the workout you’ve just done.