Do you exercise regularly? Many of us really want to tidy up their body and health, they plan to start going to the gym or doing exercises from Monday. Often we do not just lack motivation, we fear for ourselves and don’t want to harm our body. Let us become your motivation and tell you how to train with maximum care of your body.. And consider that today is the very "Monday" when you need to start!.
We share with you 15 tips from the best coaches who train with maximum efficiency, without forgetting to take care of your body and mind carefully.
Try breathing exercises. “During a set, I work with my breath. I try to practice breathing 4-7-8 [breathe for four seconds, hold breathing for seven, and then breathe out eight] a couple of times per hour to reduce stress and adjust the parasympathetic nervous system ", - Matt Delaney, innovation coordinator and trainer Equinox Club in New York.
Be the best version of myself “It took me years, but I sincerely see fitness as an opportunity to be the best version of myself, build myself and allow my powers to control me, looking at weaknesses with a sense of compassion. When I need to rest during a heavy series of exercises, everything is fine. I'm stronger than a year ago, isn't that right? It is much better to push yourself to “yes, I can” than to be afraid of failing or to feel as if you are not good enough if you do not do what you wanted.. The game of your mind influences how you feel emotionally and how you work physically, so I always make sure that my inner voice is under control, ready for tests, but also ready to mark every moment of the work I have done. ”- Emily Walsh SLT club instructor in Boston.
Warm up, cool down and drink "I take care of my body, doing a dynamic warm-up before any workout and a good stretch after. I also always have water with me to avoid dehydration. ”- Michelle Lovitt, coach from California.
Get out of instagram in the gym “The biggest concern for myself that I can do during a workout is to allow my mind to be in training at 100%. I had to make it a rule that I didn’t respond to emails, check social networks and chat during training.. If I can truly enjoy the exercises, my life becomes fantastic. ”- Holly Perkins, founder of the online fitness platform Women`s Strength Nation.
Ask yourself why you want it. “During a workout, I always ask myself why I do it, what I’m trying to achieve and how it makes me feel. I’m not a number-oriented person, so I’m tracking my progress and motivating myself to continue. ”- Eli Reimer, Leading Teacher at a club in Boston.
Tune in to your body "The best way to take care of yourself during exercise is to be aware and listen to your body. Do not ignore his signals.. I stretch all the muscles I work with during a workout and try to go to a masseuse once a month if possible. ”- Scott Weiss, physical therapist and trainer in New York.
Wear your favorite shape "I think about what I wear. I know that it sounds silly, but when I feel good in clothes and I find the right accessories for a workout, I’ll go all out. If I don’t wear something that’s not suitable for me, it is too tight or consists of thin fabrics (like yoga clothes), the training will not succeed, ”Rymer.
Meditate "I am very devoted to my meditation, which I do in the morning and in the evening. It literally keeps my head up. It is very important for me to work on my internal dialogue and remind myself to talk to other people with support and love.. I can break off very quickly if I don’t follow this. But when I'm on my way, my mental attitude really helps me to live a happier life and achieve more every day.. And my body is thriving, ”- Perkins.
Keep a diary "Every morning I write in a thank-you diary, listing three things for which I am grateful for the past 24 hours, and also read the book Journey to the Heart, which my friend gave. It helps my head to tune in properly before starting a busy day, and I start to feel much calmer ”, - Emily Abbot, certified trainer.
Photograph “Photography is my self-help. I made it my hobby a couple of years ago, and since then it's a part of my daily life.. It gives me the opportunity to get away from my regular schedule and get a little lost in the world around me.. It also helped me to move away from technology, because my eyes are always looking for interesting shots and no longer follow the phone ", - Delaney.
Be organized "I keep my work, home and workout clean and orderly. It has been proven that the absence of disorder helps to achieve more and improves the achievement of your goals ", - Weiss.
Do a “self check” on Sunday “Ask yourself every Sunday:“ What will I do to take care of my mind and body this week? Can I add something to the daily routine that will allow me to rest? Can I remove something that no longer suits me? »Restoration and rest is the often forgotten third leg of a three-legged chair.. When we watch ourselves inside and note the changes that benefit our health, we leave our workouts and enter into personal and working life, rest and recover, ”- Alicia Agostinelli.
Eat well "My concern for myself outside workouts is to eat healthy, organic and unprocessed foods. This is so important for my energy levels, mental functioning and clarity during busy weeks of work with myself and my clients, ”- Lovitt.
Every day, do something that brings you joy "I rely on many different methods besides exercise, so as not to be stressed and take care of myself. I make diary entries, watch good films, walk and take photos. I surely include in my daily life some kind of activity that brings me joy and satisfaction ”, - Sarah Koppinger, cycling instructor.
Get up earlier “During the week I set the alarm for 45 minutes or an hour earlier than I really need to get up so that I can enjoy a quiet time, have a cup of ground coffee, enjoy a healthy breakfast and make entries in my diary. I am a small business owner, and my days can be long and chaotic. In the morning I pay a little attention. This allows me to start the day off a little slower, "- Becca Lucas, owner of the studio Barre & Anchor.
Catherine Romanova vegetarian. ru Keywords:.