3 Ways to Get the Best Results When You Workout

Last weekend I was in Tofino for a wedding which is a really beautiful place but not exactly a  weekend getaway. Give yourself some more time if you go.

And if you plan on doing some surfing make sure to use a wetsuit. I went for a quick, maybe a few minutes, swim in the ocean and it was refreshing. I’m not sure you’d last more than 10-15 minutes in that water without a wetsuit though.

But I’m not writing you about road trips or swimming in the ocean.

Instead I want to you understand there are a few ways you can get better results when you train. Here they are.

3 Ways to Get the Best Results When You Workout.

#1 – Prioritize Your Weak Links

Most times when this is mentioned to us we think of bilateral differences such as my left arm is weaker than my right. But you can think of this in other ways as well.

For example after sitting for almost 12 hours in the car and on the ferry yesterday I noticed my left hip gets tighter than my right. And I notice more tension in my right trap than in my left.

You don’t always have to think of your weak link as being related to the loads you can lift. This can also be deficits in your range of motion and the quality of your movements.

Try and pin point the things that you are the most aware of and address these first.

#2 Focus on Your Posture During Your Most Challenging Movements

If I have difficulty performing push ups I am most likely going to compensate when I do them.

My hips might sag.

I might struggle to press my body off the ground.

And my head might sag as I lower myself to the ground.

All of these things are indications of my posture, and therefore my core, breaking down, during the lift.

Imagine yourself standing against a wall with your heels, hips, shoulders and head touching the wall. Now freeze yourself and place your body in a push up position.

Not many people maintain this when they do push ups.

Why does this matter?

You will better recruit your core musculature with proper posture and be less likely to put undue strain on your back.

#3 Don’t Forget to Breathe (properly)

Ever notice what happens when someone gets fatigued?

Their respirations increase, don’t they?

No big surprise there.

But what also happens is that the breathing goes from diaphragm-based to chest-based.

And as the chest starts to heave and fall the traps and neck muscles are triggered as well.

And this disrupts our ability to maintain our posture as well as our ability to maintain a stable position through our trunk.

So the take home messsage from all of this is that when you do address your weak links make sure you maintain ideal posture and then relax your breathing. Allow the breathing to happen from lower down rather than in your chest and you’ll be in a better position to address your deficits and get better results.

Chris                                                                                                                                                                                                                                                                                      okanaganpeakperformance.com ‘always moving forward’

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2 Responses to 3 Ways to Get the Best Results When You Workout

  1. Anny says:

    Hi Chris,

    This weekend, my hubby was out of town so the lions share of the yard work was left to me. Normally, there would be things I could not tackle, simply becuase I didn’t have the strength. Not anymore! All those split squats, deadlifts, push ups and other cruel exercises (hahaha) you have bestowed on me have paid off!!! With my new found strength, I ended up moving some planters that I should of maybe left alone as I ended up with a really sore lower back. The upside to all of this…in the past it would have been weeks, even months of aggrivating pain…I foam rolled and stretched – went for walks with my dog and made a point to keep moving. This morning at our training session….it was like it never happend. My week link is my lower back but it has become extremely rare that it is a problem anymore thanks to your coaching and guideance and encouragement. Now…the key is to NOT let my Hubby find out that I can do all that yard work on my own or he will find even more time to golf!!

    • Chris says:

      Anny: Thanks for the feedback and kind words. Sometimes we do push ourselves past our limit and it is at these times that we need to know what to do next. Your quick turn around was due to the actions you took.

      Keep working hard!

      Chris

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