5 Workout Mistakes You're Probably Making

​Have you had one of those weeks (or months!) where you feel really good about your nutrition, you’ve made the effort to get to the gym, yet the scale isn’t budging or those jeans aren’t quite zipping?  Maddening, isn’t it?!  We’ve all been there and today we’re discussing the 5 mistakes you’re probably making at the gym that are weighing you down, literally! 

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​Mistake #1 – Failing to Warm-up
 
Just like you may not be ready for the day without that first cup of coffee, your body isn’t ready to jump directly into a workout either.  Muscles don’t stretch or contract fully until warmed.  Doing so sets you up for tears and pulls, and it’s hard to be a badass at the gym with a limp!  Here are some great warm-up options:

Butt kicks, high knees, bodyweight squats, walking lunges, jumping jacks, mountain climbers, toy soldiers, push-ups,  and burpees.
 
 

​Mistake #2 – Not Going Hard Enough
 
You know I live by the philosophy “STRONG, not skinny.”  In order to achieve that strength, you gotta work!  Being a beast at the gym builds those sexy muscles that are supported by your work in the kitchen.  You have to work intensely enough to get results.  Being able to laugh or chat during a set are signs your workout is not challenging enough.  Ask yourself, am I truly pushing myself or am I just faking it?  If it’s the latter, I can be the push you need!  My 8 Weeks to Strong program delivers amazing results through intense, specially designed workouts!

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​Mistake #3 – Your Rest Periods Are Too Long
 
We all know our lives are crazy busy these days, which means not wasting time at the gym is as important as ever.  One reason your workout session may be overly time consuming is because your rest periods between sets and exercises are too long.  Not only does resting too long impact the total time spent in the gym, but it will also compromise your gains.  Too much rest can reduce the strength-building fatigue effect.  It is critical to keep your rest periods short so that your muscles don’t have a chance to cool down (and/or you start getting distracted by your phone, other people or realizing how tired you are! We know who we are on this one, am I right?!).
 
Mistake #4 – Not Establishing a Mind To Muscle Connection
 
This may be a new one for some folks.  A mind to muscle connection is the synergy between the brain and targeted muscle that allows the individual to focus and visualize the muscle working.  Conversely, doing rep after rep mindlessly, is not working with intention.  This mind to muscle connection was a hallmark of Arnold Schwarzengger’s huge bodybuilding success. He proved training SMART is just as important as training HARD.  Visualizing your workouts through intention and muscle targeting will bring your gym game to a whole different level. Having a detailed plan when you hit the gym is a critical piece to correcting this common mistake.  Stop winging it at the gym, let me help you create an effective workout plan customized to YOUR life!  Just click here to take the first step!  

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​Mistake #5 – Not Mastering Form First
 
In the gym, form is everything!  Having a great workout plan, yet not executing it with proper form is like ordering a top shelf whiskey at the bar then spilling the whole thing!  Both are major party fouls!  A few examples of poor form are jerking the weight, swinging the weight, not using full range of motion and straining your neck during an exercise.  Poor form doesn’t just hinder your fitness progress, it can also result in serious injuries to your muscles, tendons and back.
 
Look, we all make mistakes, I know I do on the daily!  But gym mistakes don’t have to be on that list!  Learning to warm-up, creating a workout with the right intensity, limiting your rest between sets, connecting your mind to your body during exercises and mastering your form are just a few of the fitness areas I can absolutely help you transform.  I offer some amazing fitness plan options in the areas of coaching, one-on-one training and customized plans here on my website.
 
As always, I am here to support YOU!  I’ve helped thousands of others across the country unleash the BEAST inside at the gym.  Shoot me a message to my email [email protected] or via Facebook or Instagram anytime.  Let’s ramp up your gym game TODAY!