music

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...

Grinder Salad Recipe

I think this recipe exploded the internet last summer and since then my girl friend and I have been tweaking and perfecting the recipe that we now consider the source of truth for all Grinder Salad to come.. Some of it might be the exact ingredients or maybe it is the...

SUBSCRIBE

Click to sign-up for weekly information and offers.

DISCLOSURE

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

BROWSE

THE ARCHIVES

Everything
For the Client
- Fitness
- Golf
- Lifestyle
- Program Downloads
- Recipes
- TOP 3 BLOG
For the Trainer

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.

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...

Grinder Salad Recipe

I think this recipe exploded the internet last summer and since then my girl friend and I have been tweaking and perfecting the recipe that we now consider the source of truth for all Grinder Salad to come.. Some of it might be the exact ingredients or maybe it is the...

SUBSCRIBE

Click to sign-up for weekly information and offers.

DISCLOSURE

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

BROWSE

THE ARCHIVES

Everything
For the Client
- Fitness
- Golf
- Lifestyle
- Program Downloads
- Recipes
- TOP 3 BLOG
For the Trainer

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.

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.

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...

Grinder Salad Recipe

I think this recipe exploded the internet last summer and since then my girl friend and I have been tweaking and perfecting the recipe that we now consider the source of truth for all Grinder Salad to come.. Some of it might be the exact ingredients or maybe it is the...

SUBSCRIBE

Click to sign-up for weekly information and offers.

DISCLOSURE

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

BROWSE

THE ARCHIVES

Everything
For the Client
- Fitness
- Golf
- Lifestyle
- Program Downloads
- Recipes
- TOP 3 BLOG
For the Trainer

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?

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...

Grinder Salad Recipe

I think this recipe exploded the internet last summer and since then my girl friend and I have been tweaking and perfecting the recipe that we now consider the source of truth for all Grinder Salad to come.. Some of it might be the exact ingredients or maybe it is the...

SUBSCRIBE

Click to sign-up for weekly information and offers.

DISCLOSURE

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

BROWSE

THE ARCHIVES

Everything
For the Client
- Fitness
- Golf
- Lifestyle
- Program Downloads
- Recipes
- TOP 3 BLOG
For the Trainer

12 Exercises for a Total Body At Home Workout

One of the number one excuses that I (and many others) have used for not being able to get a workout in is saying, “There just is not enough time to get to the gym”. Yes, even though I work at a gym, I can find it difficult to stay that extra hour when things at home need my attention. A lot of us are faced with the same dilemma that has existed for a long time: busy schedules that don’t leave any time to get in a workout. Even if that is not the case, gyms are tough to get into and feel comfortable. An at-home workout theoretically sounds great, but buying equipment is expensive and what would you even do?

This post will take you through 12 exercises broken up into lower body, upper body and core. This will not be an everyday workout, but can maybe this will be the kick start you need to ease back into the workout routine!

LEG EXERCISES FOR AT HOME WORKOUT

Step-Ups

Although we always talk about loading our posterior leg muscles, we can’t forget about those quads! Step-ups are a great exercise to not only burn out those quads, but also add a bit of heart rate. Simple and effective!

Bulgarian Split Squat

One of the toughest leg exercises to me personally! This exercise forces you to incorporate every lower body muscle you have to help you out of the bottom of the split squat position. Having your foot elevated on your chair just adds to the difficulty.

Squat to a Chair

I love this exercise because it forces you to hit the same depth every time. By making sure you tap your glutes to the chair and burst back up can add some great work in for those quads and glutes. For an added challenge, you can do an eccentric 5 count down to the chair to work your muscle differently or add some resistance.

Elevated Glute Bridge

The glute bridge is one of our favorite exercises in the gym to encourage glute engagement and work our posterior leg muscles. By adding the elevation, it increases the difficulty of the exercise. For an even greater difficulty you can add a band above the knees or go single leg!

ARM EXERCISES FOR AT HOME WORKOUT

Incline Push-Ups

Push-ups can be a difficult exercise from the ground for most, due to a large load on your biceps and anterior shoulder. By using your chair to elevate your hands it can make it easier to do more reps that you thought possible! Or, say push-up are too easy for you? Then try putting your feet on the chair and doing decline push-ups to have gravity working against you!

Tricep Dips

To work those triceps a bit, this is a great exercise to utilize that chair to target this muscle group! The further out you have those legs, the more difficult it is going to be. This will burn out those triceps pretty quick, however!

3-Point Bent Over Row

Using the chair to have one hand on and using a resistance to row to your chest in the other this is a great posterior shoulder exercise! If you do not have any weights, try using a gallon of milk or a paint can. During this one, be sure to focus on shoulder retraction.

Seated Single Arm Overhead Press

One of the best parts of the workout, sitting down! This one is great for isolating each shoulder as it works to press the resistance of your choice overhead. Try facing your palm in different directions (forward, neutral, toward you) to give your shoulder muscles different work!

CORE EXERCISES FOR AT HOME WORKOUT

Paused Bicycle Crunches

All of the core can be done on the floor, but I suppose this one could be done on the couch too! Similar to a normal bicycle crunch, this exercise can encourage great core engagement. By pausing as your leg is extended, you force yourself to slow down and feel that good core burn!

V-Sit Tuck

This one can be done right on the chair! By sitting in that V position and tucking your legs in and out, you can create some great concentric work for your abdominals. For an added challenge, extend your legs from side to side! Be sure to stop the exercise if you experience any low back pain.

Side Plank Hip Taps

For this core exercise, you will need to head to the floor. As you hold a plank position, tap your hip toward the ground in order to get some great oblique work. Doing so while holding the plank works your abdominals isometrically as well!

Shifting Plank

Similar to the previous exercise, you will be in a plank position. By shifting your weight in front of your shoulders and then behind it creates a more difficult version of the regular plank! The slower and steadier you control your body back and forth, the more intense the burn.

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...

Grinder Salad Recipe

I think this recipe exploded the internet last summer and since then my girl friend and I have been tweaking and perfecting the recipe that we now consider the source of truth for all Grinder Salad to come.. Some of it might be the exact ingredients or maybe it is the...