Energy & Performance

Do Multi-Joint Exercises

Compound (also called multi-joint) moves like squats, bench presses, pull-ups, push-ups, and lunges work multiple muscle groups at once, making them true powerhouses in terms of muscle gains and efficiency.

A strong base of moves relying on multiple joints is an excellent foundation for your fitness routine and can help get you closer to your muscle gain goals.

Vary Your Weights and Reps

When you only lift heavy weights, you are limited in the types of muscle fibers you activate. Specifically, heavy lifting targets type II muscle fibers. However, type I muscle fibers — the slow twitch kind used in endurance activities) — are hold muscle gain potential.

To diversify your training and ensure you target both slow and fast twitch muscle fibers, try exercising with lower weights at higher reps every week or two.

• Put several drops of lavendar essential oil throughout your room or in a diffuser
• Avoid caffeine too close to bedtime
• Develop a calming bedtime ritual
• Avoid staring at a tv or your phone too close to bedtime
• Get some natural light right away in the morning

Increase Weight Responsibly

Progressively increasing the amount of weight you lift can trigger muscle growth. However, it is important to be wise about weight increases as adding too much, too fast can result in injury. Alternatively, adding too little weight can lead to a plateau in muscle growth.

So how do you find the right balance in increasing weights? Check your form. If you can complete your last few reps with proper form and these reps feel similar to your first few, it may be time to bump up the amount of weight you are lifting.

Prioritize Protein

Protein is key for promoting muscle growth, recovery, and repair since the amino acids in protein are the building blocks of muscle tissue.

Aim to include high-quality protein sources throughout your day such as protein shakes, eggs, lean meat, and

Generally, 0.5 to 0.9 grams of protein per pound of body weight is recommended depending on the intensity of your exercise regime. A harder workout typically requires more protein for growth and recovery.

Include Some Form of Cardio

• Biking
• Running
• Aerobics
• High-intensity-interval-training (HIIT)
• Swimming
• Walking (try increasing your pace, total walking time, or finding hills to walk to increase the difficulty level)

Keep Muscles Guessing

• Find a new hiking trail to enjoy
• If you normally walk, try walking on the beach (the sand adds extra resistance and works different muscles)
• Take a dance class
• Take a yoga class or exercise class
• Play games with your kids (soccer, football, tag, and other fun childhood games are a great way to spend time with your family and get in shape)
• Put on your favorite music and spend a half an hour dancing
• If you normally stick to strength training, try an aerobic class

Include Balance Training

• Tai chi
• Yoga
• Pilates

Don’t Forget Flexibility Training

Stiff, short muscle fibers may make you more susceptible to injuries, balance problems, and back pain. Flexibility exercises such as yoga and stretching are important for combating the shortening and tightening that occurs in muscles from age or disuse.

Regularly performing exercises that target flexibility can help muscles maintain their full range of motion. This can help improve athletic performance, help you as you go about your daily tasks, and support your overall wellness.

Set Specific Goals

• Do you want to build lean muscle mass?
• Are there certain areas you want to tone?
• Do you have a goal weight in mind?
• Do you want to increase your weight? Lose weight?
• Do you want to gain speed?
• Do you want to jump higher?
• Do you want to do more pullups? More pushups?

Try A Pre-Workout Supplement

If you find yourself dragging through workouts, you may want to consider a pre-workout supplement. While coffee used to be a popular pre-workout drink, new pre-workout supplements are designed with a host of potential benefits.

The scientists at Isagenix have developed a range of pre and post-workout supplements featuring powerful ingredients from nature to help boost your energy, support the growth of lean muscle, nourish your body, support recovery, replenish electrolytes, and fuel your body with high-quality protein.

Have A Rival/Training Partner

It can be difficult to stay motivated at all times. This is where a workout partner can be invaluable. Having someone to encourage us and keep us accountable can be key in staying on track and remaining motivated.

Try finding a partner with similar goals that is committed to keeping you accountable, encouraging you, and providing a bit of friendly competition. If you know your partner is waiting for you at the gym, you are far less likely to turn off your alarm clock and roll back into bed. It may also help you push for that extra rep or two. It also helps pass the time and make working out more fun!

Get Some New Workout Gear

Do you wear a frumpy t-shirt and sweatpants to the gym? Many of us have done this, but being properly outfitted for your gym session can help you feel more comfortable and ready to tackle your workout.

Consider treating yourself to some new workout shorts, leggings, tank tops, and sneakers. New training gear can help bump up your motivation to hit the gym and keep you more enthusiastic during your training session.

Turn Up the Music!

Music is a powerful tool for setting the vibe for your training. Make a playlist of your favorite tunes to motivate you and help you push through your workout.

You can also customize your playlist by matching songs to the flow of your workout. For instance, you can dedicate a couple of songs to a warm-up before adding in some fun, up-tempo songs for the duration of your workout before adding some calming, soothing songs for a cool down.