Sumo style Dead-lift

Sumo style Dead-lift

Have you been consistent at sweating out your routines at the gym for some time now?  These three tips may be help you continue progress.

3.  A Grunt Out Loud (GOL) – Why?  It’s a sign to your body that you mean business.

It amazes me that so called gyms today do not allow you to grunt when necessary.  Seriously?  This rule can set limitations on your want for successive progress.  What to do?

Do some grunting in the car, or the house before your next session.  Get your nervous system slightly elevated by taking a few deep breaths, and then a few more breaths with an intentional grunt and a muscle contraction.  Yes, it may seem silly at first, however, will aid in those times of momentary failure under the same loads you used a few weeks ago.

Focus on the muscles or the movement you are wanting to train that day.  If you are training big moves, focus more emphasis into your diaphragm for these core lifts.

Sanity Tip:  Your nervous system is currently wired on exactly what you are already doing.  If you want change, prepare it for hard work with breathing, focus and a few loud GOL’s ;)

2.  Practice movements - Why?  In order to have a lifetime of sustainable activity, your ability to move must always be a priority.  And, from my voice of experience, know that freedom of movement is not free, it costs movement.

If you are sitting for hours a day, STOP!  You need to add in simple activity and stretching into your day.  The calisthenics we used to do when we were little can work wonders for extra activity in your day.

For example: Stand up, touch the sky, touch your knees, touch the sky, and then reach for your toes.  Repeat until you feel limber again.

In the gym, try something that starts as a challenge, and practice it to be easy.

Have more time available?  Take a long walk, practice some Yoga, or a mixture of both.  Practice a few different Yoga poses, and then rotate in a new pose every so often.  When you feel ready, take a class and see what your made of.

Sanity Tip: Make it simple, and keep it significant.  Stick to the basics of healthy living, so that you always have these sane options available to you tomorrow.

1.  A clean slate -  Why?  We are creatures of habit, and although it is important to be consistent with exercise, it is also important to recognize when your wants have been met, and shift priorities to the present moment.

For example, if you are wanting to have more defined abs, bigger biceps, or a stronger squat, then your gym sessions must focus on making this happen.  This also can mean adjusting your lifestyle outside of the gym to influence these new results toward success.

Sanity Tip:  A plateau is not a bad thing, so don’t be afraid of it.   It simply means you have  received  the fruits from your labor.  Now, it’s time to climb a new tree.

 

I share these tips for my Sanity fans because with all the information available to us about health, wellness, fitness, and such, I think it’s important to fill the gaps rather than overfill the mental plates.

Salud,

Coach Sanity