Sometimes, progress as you’re trying to step up your fitness seems slow or small. There are so many different aspects to becoming  stronger and more fit that thinking about it all can feel overwhelming.

Strengthening your body doesn’t come naturally. Even the best athletes undergo rigorous, well-rounded training. It takes intention, a plan, and even an unlimited state of mind.

Follow these 10 simple tips to improve your fitness:

1. Set specific goals. Having clarity and setting goals is crucial. The way you set goals can help you develop your physique but keep in mind that these goals will change over time and answer these questions along the way:

• Do your goals challenge you enough?
• Is there a way you can push yourself a little further?
• How do you plan to achieve your goals?

2. Train your brain. I always say the most important requirement to making any changes is mindset.  If you train your mind along with your body you will be able to reach your goals much faster AND without guilt.  The goal is to enjoy the process as you push yourself to try new things and build confidence along the way.

3. Make a plan. How are you going to achieve your goals? What drills, exercises, and activities will help you get there? How often will you do each activity?

4. Vary your workouts. Elite athletes understand that integrating different types of workouts helps you receive the most benefits from exercise and reduces your chance of injury. Vary exercises from slow body control to fast, explosive movement. This one goes out to all my Zumba ladies and gents!  Include these four types of exercises in your routine:

Endurance

Strength

Balance

Flexibility

5. Breathe. Effective breathing techniques help oxygen travel efficiently throughout your body. Train yourself to breathe in through your nose.  Connect the breath to the movement.  Be more intentional and focused.

6. Track your progress. What gets measured gets managed. Studies show that writing goals, measuring progress, and establishing rewards help lead you to success. Keeping track of your progression helps you identify what you can improve and how you can push your body forward.

7. Hydrate. Your muscles produce heat during exercise. This causes your body to sweat and lose water in order to cool down. For this reason, remember to drink water before, during, and after exercise.

8. Fuel your body with proper nutrition. The right nutrition can help you recover faster and perform better. Understand what you need to eat to fuel your body and your workouts. Incorporate food that will help you replenish electrolytes, calories, carbohydrates.

• Avoid simple sugars and simple carbs. After a few hours of eating simple sugars and carbs, your energy crashes and you feel lethargic and weak. Instead, incorporate complex carbs into your diet including oats, sweet potatoes, and brown rice.  Try the protein powder that my clients love: Click here to find out more.

9. Always consider injury prevention. Strength training, proper gear, and flexibility will help with injury prevention. Consult a professional for a diagnosis and recommendation if you think you are injured.  Tell your fitness instructor or personal trainer so that they provide appropriate exercise variations.

10. Give yourself recovery time. Recovery time gives your muscles time to heal and your body enough time to replenish energy. Although it might feel counterintuitive, it’s important to incorporate recovery time as a way to improve your athletic performance.

• Sleep. Getting enough sleep is the best way to allow your body to recover!
• Stretch. Before and after your workouts, stretch to help with muscle recovery.

Incorporate the tips above before, during, and after your exercise. What do you do to prepare for physical activity? What do you do after each session when your muscles are repairing?

When you think about the bigger picture and keep these strategies in mind, you are bound to see positive growth!

If you need personalized help with all of this, book a free consultation with Mary by clicking the link below.