6 PERFORMANCE TIPS

1. EXERCISE & MENTAL HEALTH

Exercise has been proven to improve and boost your mood while decreasing anxiety and stress levels. Studies show that the more you exercise, the better you’ll be at avoiding and handling stress. Consistent and moderately intense 40- 50 minute workouts have been shown to significantly lower stress levels and anxiety levels. Has there been a time you have felt amazing after a workout? If you are feeling stressed or anxious maybe it’s time to increase one or a few training sessions per week?

2. WARM UP & COOL DOWN

Always warm up the area you are about to train and always stretch the area you have just trained. Sounds simple but a lot of us skip this part. This will help you to maintain your mobility, flexibility, prevent injury and dramatically increase your performance.

3. DON’T CRUISE THROUGH CARDIO

Increase your intensity by pushing towards your maximum rate of perceived exertion (how hard it feels for you) each set. Also use the metrics on the cardio machines to always test and push yourself. Remember – It’s YOU vs YOU.

4. LIFT LIKE YOU MEAN IT

If you can do the maximum number of suggested reps without feeling fatigued, add more kilograms to your weight. Progress over perfection here. Keep moving forward small steps at a time.

5. ENGAGE THOSE MUSCLES

To engage the deepest muscles of your abs during any exercise-or just sitting in a chair-try this: Inhale, then exhale and pull your belly button toward your spine, without hunching your shoulders forward (don’t just suck in your belly).

6. YOUR WORKOUT WHY

Work out why, don’t just work out. Too often training facilities promote exercise and fitness by hooking into short-term motivation, guilt and shame. The only way we are going to prioritise time to exercise is if it is going to deliver some kind of benefit that is truly compelling and valuable to our daily life. So, let me ask you the question…What is your way? Why is it important to you to feel great and keep your body healthy?

Do you have any tips that you’ve picked up yourself? We’d love to hear them. Tag us in your tips & tricks in health and nutrition stories on IG at @plc_coaching_