Annie Rasmussen - Pure Fitness WI

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5 Ways Music Can Impact Your Workouts

Whether or not you realize it or even like it, music can impact your workouts by responses beyond your control. Believe it or not, these impacts are way more real than you think. So the big question is, how can we manipulate this to get the most out of our workouts?

Here are 5 ways music can impact your workouts

Oh, and if you want a free workout that is timed to a playlist so you can embrace the music, then subscribe to our newsletter.

1. INSPIRE

I am one of these people that will spend 5 minutes making sure I have the right song for a 2 minute drive down the road. My workouts are no exception.

I have different playlists curated and genres that work best for me when it comes to powering through that last leg. It never fails to amaze me the impact the music playing has on my workout.

But maybe you’re not like this. Maybe you’re someone who could not care less what song is playing. Maybe you even like to workout in silence. I have a lot of questions for you, starting with why.

Like we have talked about in our enneagram type and exercise, everyone has unique preferences. It is important to know yourself before you create goals. If you don’t know where you are now, you cannot form these goals or the steps to get there.

Same thing with your music taste! You cannot use it to your benefit if you do not know what you prefer. If you are in this boat, do some exploring and enjoy the process. Try various playlist styles while you discover your music preference. And read more about developing playlists and using music in your workouts by reading The Power That Music Has On Your Workout and How To Use It.

Once you find the right music you will see how music can impact your workouts. It can help to create consistency in your training. You can lean on it when you are tired or not “feeling” the workout. And it can serve as positive reinforcement to help you stay disciplined.

2. FLOW STATE

Have you heard of the term flow in sports psychology? This was a term I not only had in my classes in college but experienced first-hand as a collegiate volleyball player.

This is the psychological state of mind in which all our outside awareness of self diminishes and our sole focus is on the task at hand. There is a sense of mastery in this state. We feel more than equipped to take on the task at hand.

So what on earth does this have to do how music can impact your workouts!? Bear with me.

I am sure you have felt this in your workouts at some point or another. You are in the zone. Where the reps feel good. The weight is challenging, but not impossible. Nothing can distract you. And you feel like nothing can stop you.

That is it. Flow.

And most of the time music is contributing to us reaching the flow state. Because music elicits such a strong physical, mental and emotional response. I shared how the body responds to music in How Music Can Help Your Workout By Impacting Your Brain. I highly recommend you check it out to get a more in-depth understanding of the relationship of music and exercise.

While music is not the sole reason for us being able to get into a flow state, it can be a huge contributing factor. After all, reaching the flow state is a result of the alignment of many variables. Music is a variable you can manipulate to reach your workout goals.

3. BUILD A ROUTINE

We talk a lot about habits outside your workout routine. Your sleep schedule, journaling, water intake, etc. What about the impact of your habits as you get into your workout?

I know if I go into the gym on a rainy day where I have softer music playing and my hood over my eyes I am likely to have a less effective workout. Now this is not to say this cannot be turned around, however you want to set yourself up for success. Listen to something that you know will excite you.

This does not mean you have to listen to the same song everyday. It means that building a routine that includes pre-workout habits designed to increase your individual workout success will increase your overall consistency and success. Music is a pre-workout habit.

Use music to build a routine. Starting before the workout and continuing after. As I mentioned, using music to focus before a workout can be helpful. But music can also impact your workouts after when you take time to reflect. And reflecting can help to build positive momentum for the next workout.

A little tangent here…

Is what you are consuming between your ears helping you reach your goals? Seriously. We know music is insanely powerful. That means anything we are listening to can hold a similar power from TV to Podcasts to friends. You choose what you listen to, so make a choice that supports your goals.

4. REINFORCE SELF-BELIEF

Now let’s be honest here, have you ever found someone with the exact same music taste as you? Likely not. If you have, please never let that friend go.

Reality is we all have a unique soundtrack that clicks with our brain. This is not just what we like hearing, but can also be attributed to what we listened to growing up. Hence why the memory aspect of music is so powerful.

Not only is it preference, but the words behind the music. Have you ever had a song lyric give you chills? Or have it stuck in your head and put you into deeper thought?

Like when you’re on a plane, look out the window and listen to “Rivers and Roads” by the Head & the Heart. Chills. Try it out next time, it will make you get all the feels.

Now take that into account for your workout. Think about where you are trying to get your mind to go. Pick music that will help you get there or as I said above listen to music that supports your goals.

There is another psychological term that comes to mind here, self-fulfilling prophecy. Now many of you have probably heard or used that phrase, but this is not a euphemism. We are inclined to believe what we tell ourselves, for our own good.

Like a placebo we feed our minds.

SONGS THAT FUEL MY WORKOUTS

So maybe when you pick a song for your workout, you find songs that give you a prophecy to fulfill. Something like: “I have been fighting for this dream in my soul, and I won’t let it go” from the song “Higher” by The Score.

Or you hear these lyrics, “I’m free to be the greatest here tonight” from The Greatest (feat. Kendrick Lamar)” by Sia, on the last set of your squats. You think about your “why”.

The reason you are working so hard, why you even started working out in the first place and the importance of your fitness goals. Suddenly that last set doesn’t seem so bad because you won’t let go of your goals.

“Confident” by Demi Lovato is one of my favorite songs to do cardio to. I mean the lyrics literally state “I got stamina”. But besides the point.

This simple lyric, “You have had me underrated. What’s wrong with being confident?”, gives you the permission to go for it in your workout. To reach your full potential no matter what obstacles are in your way. If you let yourself absorb that lyric and allow yourself to believe it, it may just change your workout.

You can also subscribe to our newsletter and get a workout that is timed completely to the music. Click here to subscribe and get your free workout.

Time for another tangent…

I think people aren’t talking enough about how tough it is to walk into a gym with confidence. Intimidated by people who basically live there, it can be tough to find your place. What you tell yourself is a huge part of your comfort, confidence and success. Lyrics can feed the confidence in you so you can feel ready to take on your workout. I have more tips for overcoming this anxiety in my go-to workout and tips for the gym article.

5. THE EXTRA 1%

When you are consuming music it is more than just hearing. You are actually stimulating our frontal lobe. This is an area that is much bigger than animals’ brains and is responsible for decision-making and planning.

When you put music on that influences your belief that you are capable of doing difficult things, you are using that to impact your next decision. Music could give you the strength you need to get that extra 1% out of yourself and into your workouts.

Do you know what I’m talking about? It is that last little bit of effort that we tend to hold on to at the end of workout. And it is often a difference maker – mentally, physically and emotionally.

The energy and lyrics from music can get you to push into that 1% and truly leave it all on the gym floor.

And for those of you wondering why you would want to do that … well, try it. See what you are capable of. Feel what that does for your confidence.

START USING THE 5 WAYS MUSIC CAN IMPACT YOUR WORKOUTS

Now it is your job to put this to use. When you are working out and you hit that point where you are just staring at the weight. Hoping it lifts itself. Turn on a song (try one of the ones above) with inspirational lyrics.

Imagine that it’s not Demi Lovato or Sia singing. But it is you. Telling yourself you are capable of doing this next thing. It may seem cliche or just plain stupid. But I promise you, the more you can train your brain to keep going, the easier it will be to train your body.

How to Balance Parenthood and Fitness Without Losing Your Mind

Let’s be honest: parenting is an all-consuming 24 hour role with no breaks. Between school drop-offs, meal prepping and cooking, laundry piles, and trying to keep tiny humans alive, finding time for yourself feels like a luxury. And if you are like me, you can think...

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How Personal Trainers Can Compete with Established Trainers

Starting as a business as a personal trainer can feel overwhelming, especially when competing with experienced trainers who already have a strong client base. Thankfully, with a few marketing tips, an intentional plan and consistency you can build your reputation and...

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The Power That Music Has On Your Workout and How To Use It

Have you considered the power that music has on your workout? Do you give it as much thought as your supplements, smart watch and outfit? I am here to tell you that you should be.

There is so much power in what you are listening to that can help you get the most out of your workout. Can you answer the question, what am I feeding my bran?

There is actually science to this. The chemical ways the beat of the music can influence your mind. The psychological ways that music can impact your mental state.

There is almost an equation to the relationship of music and exercise.

Music + Exercise + Routine = Flow.

And if you haven’t read 5 Ways Music Can Impact Your Workouts In 2022 then know that flow is state that we would love to be in for every workout.

This post contains affiliate links. See our disclosure at the bottom of the page.

MUSIC

What it’s all about! It has to be music that inspires you and only you. This is going to differ based on what is tied to your memories, what music you listened to growing up, or even just what music releases that dopamine. That is why I cannot go to the gym without my headphones.

Even though it is about you and your music, here are my best tips for building your playlist!

Find lyrics that inspire

We have to listen to a lot of things we can’t control throughout the day. Be sure to choose something that can inspire you to reach your goals in the gym.

Ride the Rhythm

To be honest, some music that has too fast of a beat can be too much for me. But for others, they can thrive on that. Find a genre or couple of songs that fit your pace.

Let it build

I for one don’t want to be listening to Eye of the Tiger while I’m doing glute bridges in my warm-up. I love to build up playlists to climb as I am reaching the hardest set in my workout. This just gives me that extra push I need to power through the end.

EXERCISE

In terms of what you do for your workout, I encourage you to do what your body needs that day. We believe in creating a positive relationship with exercise and understanding what it does for your body. Exercise offers physical benefits like heart health and decreased pain to mental benefits like decreased stress and increased confidence.

It is also understood that the more you know about something the more comfortable you are. In our recent articles on tips to get the most out of your workout are some specific technique tips that will help you feel more comfortable and get more out of your workout.

You can also subscribe to our newsletter and get a workout that is timed completely to the music.

Whatever workout you choose, your music should match the work. For example, I like to listen to slower songs during endurance runs, but during sprints I need fast, intense music. One of my favorites lately has been “Astronaut in the Ocean” by Masked Wolf.

MY FAVORITE MUSIC

And this might be controversial, but I am team Apple Music. They actually have playlists that do this for you, if making a playlist is not your jam. Here are three that I am using on repeat.

Pure Cardio

This playlist is a bit more techno and pop. Designed for higher intensity running to keep you going. Pairs well with the style workout that Jane describes in her article about Short Burst Cardio Workouts.

Chellie’s Spotify recommendation – Pop Hits 2000s-2021.

Hip Hop HIIT

If Hip Hop is your jam, like mine, when doing some more intense training, this one is great. Filled with popular hits in the hip-hop genre.

I broke down HIIT workouts, how to do them better and gave away two different workouts that you can do from anywhere in this article, HIIT WORKOUTS WHAT ARE THEY AND HOW CAN I DO THEM BETTER?

Chellie’s Spotify recommendation – I Love My 90s Hip Hop.

Country Run

If you are just a country music fan, this one is for you. But I think it is perfect for an endurance run or a chill core workout. Definitely has all your favorite hits from today’s country music.

Chellie’s Spotify recommendation – Country Running.

If you need a good core workout there are 7 free options for you in this article, 7 Core Workouts Where You Can Feel The Burn – Pure Fitness WI . My personal favorite is the 30 Minute Cardio & Ab Workout! Big plus is that these are all videos, so you can follow along.

Lately I have been loving the Hip Hop HIIT Workout. To me it has such a great beat that keeps my workout moving. I never feel like it slows down or eases up.

I don’t really listen to the lyrics as much as I feel the power behind the music. Such a great playlist for any intense strength training workout.

Whatever your genre, workout, or vibe is, there are playlists out there for you!

ROUTINE

Routine and discipline are two of the most important aspects to any workout regime. Motivation comes and goes. But finding a fitness routine that is sustainable for your lifestyle goes far beyond that inspiration quote you read today.

How To Build A Sustainable Workout Routine

Motivation and inspiration have their place. They can be useful in remembering why you built this routine in the first place. But establishing a routine using these three tips will help you find the consistency you need and want.

Write it down!

We have pretty much been told this since day one. In school we were told that hand-written was always better than typing. That putting pen to paper helps ingrain information in our heads.

I am a firm believer in calendars, to-do lists and planners. Writing things down helps hold me accountable. Not just for the things I need to get done today, but for my overarching goals. My monthly objectives. And keeping track of the habits that help me get there. If you need a place to try this technique out, take a look at our journal that helps you do just that.

PRO TIP: If list-making isn’t your thing, try finding a group (friends, on facebook, clubs,etc.) that you can text with about your goals. Accountability is important no matter what the source is. We have a great fitness community already started for you, join us on Instagram!

Find some balance!

Accountability is key, but unfortunately life doesn’t always turn out perfect. That is why it is important to set realistic goals within these routines.

I remember reading awhile back that you should try to schedule 1-2 “social” events a week. Doesn’t always mean you are going to a huge party, but start with lunch with a friend or a nature walk with a sibling!

After all, you are striving for a life that includes a life, not just the gym or calorie counting, right?

Bring the beat in!

So where does music fit into all of this? Although you aren’t going to write down what song you are going to listen to every day of the week in your journal, there are ways to use music as a tool.

Try incorporating music in more than just your workouts. One way to do this is by kicking off your week with some songs that give you that fresh feeling of starting over.

My favorite playlist for this is “Monday at Noon” by SoulCycle on Apple Music. An upbeat pop playlist that keeps you going when you’re starting to drag. Try listening to this on your way into work on Monday and see what it does for your mood! (Check out Batman Chill on Spotify!)

Music is huge in my productivity. I have found that when music is used intentionally, it can change the way you work. By choosing songs that regulate our mental and emotional state, we are able to stay in control when the work starts to pile up.

When I need to get work done or simply need to focus on the task at hand, I like to use slower background music to keep me in the zone. I usually just go to Pandora and turn on Lumineers Radio. Soft, indie vibes help me to drown out distractions and keep my emotional state steady.

The music you choose doesn’t always have to be the same, but the way you use it has to fit into your routine as a way to push productivity and when needed, rest.

FLOW

Flow is the psychological term that refers to the state of mind in which all our outside awareness of self diminishes and our sole focus is on the task at hand. By using all three of these tools, music, exercise & routine, we are able to find that flow state in our workout.

Music can be the catalyst behind creating and maintaining a routine that includes exercise as a priority. A routine that helps you function in that flow state for your workouts and for other areas of your life.

Finding a routine that you can stick with takes the guess-work out of your week. Discovering what music can do to fuel your week takes the emotional stress away. Allowing us to be intentional and disciplined with our actions and live in the present. Leading us to a flow state of mind.

If you haven’t caught on a flow state can be more than just your workout. I can be present in your life. When we have the confidence that we can accomplish a task, we find that sweet spot. The barriers that have previously been holding us back are down. If you have felt this flow you know just why it is so rewarding.

HOW DO YOU USE THE POWER THAT MUSIC HAS ON YOUR WORKOUT?

Find what your music vibe. Identify what music keeps you going and how it makes you feel.

Set your goals and find the workout that fits your needs and goals. Try my 32 minute workout timed to songs by subscribing to our newsletter!

Work your realistic routine to meet these goals.

Find your flow within your workout. That is what will keep you coming back. That is what will get you through the days you just don’t want to. That is what will help you reach your goals! And maybe music has been the missing key that will help you unlock your flow.

How to Balance Parenthood and Fitness Without Losing Your Mind

Let’s be honest: parenting is an all-consuming 24 hour role with no breaks. Between school drop-offs, meal prepping and cooking, laundry piles, and trying to keep tiny humans alive, finding time for yourself feels like a luxury. And if you are like me, you can think...

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Sorting Through Fitness Myths: What Really Works? If you’ve ever tried to get fit, you’ve probably encountered a flood of conflicting information. One day, carbs are the enemy; the next, they’re essential. Some say cardio is the best way to lose weight, while others...

How Personal Trainers Can Compete with Established Trainers

Starting as a business as a personal trainer can feel overwhelming, especially when competing with experienced trainers who already have a strong client base. Thankfully, with a few marketing tips, an intentional plan and consistency you can build your reputation and...

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How Music Can Help Your Workout By Impacting Your Brain

We worry so much in the fitness industry about what we consume and how we manipulate our bodies. Food, drink, exercise, supplements. Well guess what? Listening is consuming too. And the ways music can affect, not only your brain but, the way your body responds are more than you think. Specifically, how music can help your workout by impacting your brain.

Let’s face it. There is no escape from music in our world, it is inevitable.

I dare you to go a day without hearing a single song. Go ahead. Close your ears in the grocery store. Turn off your TV. Don’t even think about going on social media. Try not to walk past anyone blasting their music in the car.

If music has an effect on our brain and body and we can’t avoid it, how can we use this to our advantage in our workouts?

THE SCIENTIFIC EFFECTS OF MUSIC ON THE BRAIN

In my research for this article I couldn’t believe what I found. When I say I was drowning in information, I mean middle of the Pacific. And frankly it was boring.

All I could think was how do I include the highlights without boring you all to death. So I’m going to hit you with the fast fact of how music can help your workout by impacting your brain.

Music can be directly related to evoking memories

We see this play out in our day-to-day lives. Like hearing a jingle and immediately thinking of the product in reference. It is even why we have traditions like a wedding song, because it reminds us of that memory.

Here is what the science says. Through music, we can trigger the hippocampus in the brain, which is in charge of memory, to retrieve past memories and even create new ones.

In the same way, the nucleus accumbens ties this music to a dopamine release. So you hear a song that has a positive awesome memory attached to it and you get a burst of dopamine that can be helpful during a workout.

Music is so powerful that it has been shown in studies to bring a spark to Alzheimer’s patients, proven on a literal brain scan. But, it isn’t all positive, our memories can be heavily tied to a song that evokes good or bad feelings. So, pick your music intentionally.

How Do You Use Music’s Memory Evoking Power For Your Workouts?

Have you had a song that takes you back to a point in your life where you felt like a winner? The song that was playing when you won that big game. The jam you and your friends would listen to before a night out. Or even a song you heard at your favorite concert that brings back a smile to your face. Do that exact same thing for your workouts.

The science can be dry and overwhelming, but what you need to do is simple. Cultivate a playlist that is full of songs that remind you of a time in your life when you were excited or trigger a smile on your face. Now, put in your earbuds, get moving and feel the difference in your workout.

People who listen to music are shown to have better mental well-being

In general, when music is a prominent part of a person’s life there is a positive outcome. They are likely to have reduced anxieties due to the higher dopamine levels in their brain. In Harvard studies, this was also linked to better cognitive functions and more feelings of happiness. And the impacts of early music exposure in our childhood has been shown to increase our ability to learn new ideas and concepts.

We know exercise causes an increase in dopamine. But if exercise and music are both methods in which our dopamine levels rise, can you imagine the possibilities when we combine them?

With lowered anxiety due to increased dopamine there would be more enjoyment in each workout. There would be more consistency in a week, month and year. And a consistent workout routine is shown to help mitigate anxiety, stress and depression.

Improved cognitive function and increased feelings of happiness can show an improvement in work performance. Which is also a side effect of a regular workout routine.

Combining music and exercise is clearly powerful. Helping to get your mind and body on the same page.

How Do You Use A Music Driven Mental Well-Being For Your Workouts?

To feel at your body’s physical peak, you also have to be there mentally. If music is a method to help your brain get there then find a soundtrack that speaks to you.

My overall favorite workout playlist is full of throwbacks that bring up great memories. It is one my friend made for my volleyball team back in college. Although that one is not public, here is one with a lot of similar songs – Hits of the 2010s on apple music.

Chellie is coming in with her playlist recommendations on Spotify. Check out 2000s Throwbacks (Top 100 Hits).

One I have been loving more recently is Hip-Hop HIIT on Apple Music. Of course, Chellie recommends I Love My 90s Hip Hop on Spotify.

And use music more regularly. Start incorporating music into your daily activities. Maybe put your earbuds in while you are grocery shopping or folding laundry. Try swapping a time you usually have the TV on for some music. You will feel the difference!

Music has the ability to affect our emotions

You might be saying “duh” to this one because we have all had a song that makes us well up with tears or have a big smile. What you might not know is the combination of emotions and the memories evoked by the music triggers heavy nostalgia within us. Because of this, music can and does heavily influence who we are. Because really, who we are is a combination of experiences and emotions!

How Music Triggered Emotions Can Help Your Workout

I find a common thread in moving my body and listening to music. They both help me process the emotions going on in my brain. Whether clearing my head with a run, or feeling ALL the emotion at once in a song.

I am actually one of these people that when I run longer distances, I like slower songs. One of my all time favorite songs to play while running is “Supercut” by Lorde. Slower, but still had a great beat.

When you have a lot on your mind and heart, think about what will speak to you in your workout. Use that to select the music or vibe you want. It will help boost your mood and process the tougher emotions while working out. Multitasking at its finest.

I suggest having several playlists that cover your typical moods or vibes. Definitely give them names that evoke the response you want. I have playlists that are called “Fall Vibes”, “Work”, “Throwback”, “Run” all tailored to the mood I am in or activity I am doing!

You can also subscribe to our newsletter and get a workout that is timed completely to the music. Click here to subscribe and get your free workout.

Music is impacting not just our brain, but our entire body

Did you know that it can improve your immune system and bodily functions overall? It has also been shown to improve circulation and to reduce blood pressure. Conveniently, that is also a desired outcome of a balanced lifestyle of exercise and nutrition.

Music’s ability to lower stress and increase cortisol levels can even lead to pain reduction, studies show. Not to suggest your workouts should be painful, but we have all been there. The fatigue, the burn. Well with the right music that fatigue and burn might be just a little less the next time.

How Music’s Impact On Your Entire Body Can Help Your Workouts

I love the thought that by listening to music and working out, I am doing two things that help my body function better overall. So when I am dragging going into a workout I have learned that the first thing I need is music.

Start making music a part of your routine to help you find your workout flow. Yes, flow is a real thing. It is actually studied heavily in sports psychology. I touch more on flow in 5 Ways Music Can Impact Your Workouts in 2022. But if you want to know and understand how music can help your workout by impacting your brain you need to make music part of your routine.

Start Using Music To Help Your Workout and Life By Impacting Your Brain

There are few things that you can do this week that can change not only the way you think about music, but your whole daily routine.

As a community, we challenge you to find ways to incorporate discipline over motivation. Music is no exception. Here are 3 small things you can do today to help you use music to reach your goals.

There is no bad place to start

Research states that whether actively listening or in background, music will have an impact. If you are looking to simply just see how music can change your life and productivity the best tip I have is to just start playing it in the background. You might just find, like I have, that it can help you stay focused on the task at hand.

My current favorite productivity playlist on Apple Music: “Hanging Out” by Apple Music. And a little known fact is that Mike has built an incredible playlist on Spotify that Chellie is obsessed with – Batman Chill. If you want more information on how to use music in your workouts read The Power That Music Has On Your Workout and How To Use It.

In fact, as I am writing this article I turned off the TV and turned on this playlist. Let me tell you, I have gotten more done in 5 minutes with music than 20 minutes without. It really does work!

Use music as the tool that it is

Because it can just have such a large part in our feelings, why wouldn’t we use it to our advantage to help our mood. I encourage you, next time you are having a bad day or it is just one of those Mondays, try putting on your favorite song.

Whether it is happy and upbeat or sad and slow, I guarantee that it will drive you away from the mundane. The impact of music will influence your mood greatly. Try these other tips for cultivating positivity.

How Music Can Help Your Workout By Impacting Your Brain

If a series of notes and rhythms can go as far as to counteract a disease like Alzheimers, what else that goes into our ear impacts how we live?

In the next week, be mindful of everything you are consuming. Even go as far as writing it down, whether in a notebook or get more organized by using a journal. Note what makes you feel good versus what is not helping your goals. This is not only a great start to your music journey, but can create great journaling habits.

Now You Know How Music Can Help Your Workout By Impacting Your Brain

The impact music and exercise have on our body is not something to be taken lightly. With this knowledge in hand, maybe it will cause you to think twice about what you are putting between your ears. We care so much about what we are putting our body through in exercise because we know its effects. Why are we not giving the same power to music?

How to Balance Parenthood and Fitness Without Losing Your Mind

Let’s be honest: parenting is an all-consuming 24 hour role with no breaks. Between school drop-offs, meal prepping and cooking, laundry piles, and trying to keep tiny humans alive, finding time for yourself feels like a luxury. And if you are like me, you can think...

Debunking Common Fitness Myths to Get Real Results

Sorting Through Fitness Myths: What Really Works? If you’ve ever tried to get fit, you’ve probably encountered a flood of conflicting information. One day, carbs are the enemy; the next, they’re essential. Some say cardio is the best way to lose weight, while others...

How Personal Trainers Can Compete with Established Trainers

Starting as a business as a personal trainer can feel overwhelming, especially when competing with experienced trainers who already have a strong client base. Thankfully, with a few marketing tips, an intentional plan and consistency you can build your reputation and...

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HOW TO BUILD A FAIL-PROOF WORKOUT

What if I told you that your workout didn’t have to include a 20 minute drive to the gym. It didn’t require you to block off an hour and a half of your day just to feel like you did something. It didn’t require you to toss out all of your responsibilities. What if I told you your workout could be fail-proof.

This is not a guarantee that you will never skip a workout again, or that other things might take priority once and awhile. I am also not saying that you should NEVER go to the gym because you have this fail-proof safety net. BUT I am saying that the more you set yourself up to be successful the more success you will have in getting in daily movement.

TIPS FOR KEEPING THE WORKOUT FAIL-PROOF

Set your expectations

If you think that every time you workout you should not be able to move afterward, you are only setting yourself up for failure. Even as a personal trainer, there are days that I just need to keep my body moving, not push for a 1 rep max in back squat or total exhaustion.

Life happens and you might feel a bit under the weather that day. Or your kid didn’t allow you to get sleep the night before. Or work asks you to put in overtime that night. If you have the expectation that everyday is a physical max-out day, you’ll only be disappointed when things like this get in the way.

Set yourself up for success! Remind yourself that getting movement in your day is better than nothing. Instead of giving up your workout completely, having a fail-proof workout in your back pocket will still allow you to feel accomplished.

It also helps to put on something that preps you to workout. Here my easy transition from house work to working out:

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A lot of people love a leggings and tank top combo, but I am the EXACT opposite. I hate being restricted in leggings when I work out, but I love being cozy in a long sleeve. Here’s my favorite combo for those spring days when its too hot for pants, but too cold for a tank!

Also, check out my new Allbirds! This shoe has been great for walks, workouts, and being on my feet all day. I am obsessed with the design and love that they are made out of recycled materials!

Some of the links below are commissionable. That means I may make a commission when you use them. There is no cost to you and your support is appreciated!

Shop the Look

Shirt: Original from Gap, Lookalike
Shorts: Original from UnderArmor, Lookalike
Sunglasses
Shoes
Waterbottle

Keep it simple!!

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The less equipment, traveling, and set-up you have to do for your fail-proof workout the better! If it is going to require you to set up an entire station than it will just give you another excuse not to do it. If you can grab a change of clothes and have no equipment you can just get up and go!

I shared my go to gym workout in this article. Maybe you will love it too!

Also, pick exercises that you have done before and are familiar with. This will allow you to flow through the workout without having to pause to look up form and wonder if you are doing everything correctly. The more you know and enjoy the exercises you pick, the more likely you are to follow through with your workout.

Pick the right time of day

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This one may seem counterintuitive, but finding the time of day where you are at your best is a large part of getting yourself to do your workout. If you are not an early riser, don’t force yourself to get up at 5 am. You will only end up disappointed in yourself that you hit snooze. If you know you get lethargic after lunch, don’t try and squeeze in a workout in the early afternoon. Find times that fit into your lifestyle!

I am not saying you should never try and change your habits, but we are looking to be successful in our fitness journey! And this means setting realistic goals. Life, as well as workout routines, are never going to be as perfect as we want them to be. So pick the time of day where you know you have a bit of extra time and energy to get after your workout.

Discover technique tips to get the most out of your workout.

WHAT TO DO

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I had mentioned picking exercises that are familiar, require little to no equipment and that you tend to enjoy. This is going to be your recipe card for building a fail-proof workout. I am not going to leave you out to dry here. I want to show you what I include in my fail-proof workout for a busy day!

To start the workout, I am going to offer up a bit of advice. Start your workout with a 5 to 10 minute walk. Why? My number one reasoning would be to get away from your work (either your job or your chores). I find that physically stepping outside or even to a treadmill can help you mentally step away from the task at hand. Plus, it allows you to warm up your muscles to get ready to workout.

*If it is middle of winter and you don’t have a treadmill, just try some active mobility to start. You can learn how to use the TRX for mobility here.

WORKOUT

Now when it comes to exercise selection, I have put together a group of exercises that are all body weight and can pretty much be done anywhere. They are going to be higher rep to challenge yourself and get your heart rate up more. I tend to lose focus quickly in a workout so I like to keep things fresh by doing a quick superset and moving on.

WRAPPING IT UP

Just a reminder that this workout is custom built for me. It is important to customize your own fail-proof workout that will without a doubt get you going. Try starting with mine, see what you like and add or modify for next time. And be sure to add a cool down of stretching those problem areas for you.

Do you plan out every single part of your day? Do you keep a detailed, color-coded planner? Do you wake up in the morning and immediately start making a to-do list? If you are anything like me, then all of the answers to these questions are yes. And workouts are no exception to this planning process.

The great part about this is that you know exactly how much time it will take so that you can have that in your back pocket for a busy day!

Oh, and if you are wondering, yes I am an Enneagram 6. And if you don’t know you can find out more about enneagram types and your workouts here. Now, go build your fail proof workout!

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