Bring Your Brain to Exercise Class

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My checklist of what to put in my workout bag is pretty standard and predictable: water, towel, workout shoes, sweatband, post-workout snack..... and my brain.

 By "bring your brain", I mean that we have to drop off all the baggage we are carrying around in our heads, so that we can focus on exactly what we are at the gym for. Lose the worries over the project that's overdue, the babysitter that's just quit on you, and what will you make for dinner. All that stuff has no business taking up brain space and energy while you're at the gym.

 When we clear our minds of all that stuff, we can focus sharply on our form (are we doing that exercise correctly and safely?), and our end goals (what do I want to look/feel like in 4/8/12 weeks?). Worrying about other stuff during your workout won't solve those problems, but it will have a negative impact on your workout and your body.

 Sometimes we feel guilty that we aren't paying attention to the baggage during our workouts - have you ever thought you just don't have time to work out, because there are so many things on your plate? Avoid that rabbit hole and remember that you have a responsibility to the body you walk around in. A lack of brain focus will lead to a half-baked job of exercise, and won't get the results we want.

 

How To Avoid Overtraining

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The point of training is to better your body. However, more and more is not the answer in the long term. Overtraining refers to a combination of stresses such as too much training load, a heavy load at work, personal stresses and emotional burnout. Some signs of overtraining include weight loss with a lessened appetite, loss of motivation in physical activity, an increase in muscle soreness and exhaustion and increased anger and emotional outbursts, to name a few.

It would seem logical to keep

Super Setting for Better Results

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Super setting is a technique we can use to maximize our workout time, building muscle in a very efficient way. We pair two exercises together, without much rest time between them. There are a few ways to do this.

 

Agonist super sets. This means the exercise all target the same main muscle (group), and will involve other muscles as well.  You need to do all exercises at  a weight you can just finish your reps with. For instance, if you want to develop stronger, bigger biceps, an agonist super set could look like this: