This is a sponsored post written by me on behalf of The Refreshinq Co.. All opinions are 100% mine.
Yep, you read that right. I told you to ditch the cardio. But I only really sort of meant it. Somewhat.
When it comes to exercise, most women (and I see you every day at the gym, so don’t go looking around wondering who it is I’m talking to) make a bee-line for Zumba class, the elliptical machines, spin class or the treadmill. And these are all great exercises, but I think that many women limit themselves to these activities because they are in their comfort zone. It’s familiar. It’s what all of the other women are doing. And it’s easy to know what to do. You follow along with the class for the allotted time or set the timer on the cardio machine for 45 minutes, and it takes care of the rest.
Take a look at the photo below. It’s a scary sight.
I get it; you can’t just pick one of those up and know what to do. But cardio alone isn’t going to get your body into the shape you hope to achieve. Your body needs the resistance from weights to tone and strengthen and the more muscle you have, the more fat you will burn. And I promise that you won’t end up looking like The Hulk.
Weight training requires you to plan ahead. You need to get a book, an app, or a trainer and get familiar with the muscle groups and how to use the weights and the associated equipment safely. But once you step outside your comfort zone and begin to feel your body changing, you will find that your first instinct is to pass by the cardio equipment and head over to the weights.
And besides, there are lots of great things to look at over in this area of the gym. Trust me.
Energy Tip 1: Allow Adequate Recovery
Strength training is a bit different from cardio. Cardio tends to work the whole body and doesn’t particularly overtax any one muscle group and push it to the limit and beyond. Weight training does push each muscle group to the limit at each workout, and so you need to be very careful and deliberate and allow 3-4 days of rest for each muscle group. This rest is critical for recovery and energy, and also helps prevent injury which should be your number one priority with a weight training program.
Energy Tip 2: Eat Right
You know, this is obvious, but it had to be said. Avoid processed foods that are full of empty calories that don’t have any nutritional value. These foods will leave you hungry and deficient in the critical nutrients your body needs for proper energy just to get through the day. Choose fresh foods and focus on avoiding processed carbs. Enjoy lean meats, healthy fats, fruits, nuts, and vegetables. You can consider protein powders (I love mine with unsweetened almond milk and a banana) but make sure you don’t choose one filled with sugar (real or artificial). Choose one that is full of great nutrition from a trusted brand.
Energy Tip 3: Get Enough Sleep
Sleep is critical for fueling you through your day. Without enough sleep, everything suffers. You don’t get as much done during the day because you are rundown. You are more likely to make poor food choices, and you are more apt to get sick. Attempting a workout when you are tired is a recipe for injury as well.
Energy Tip 4: Create a Playlist
We all have those songs that motivate us. Maybe yours is Eye of the Tiger or Kung Fu Fighting or some more modern version of a song that helps inspire you to be your best self. Load your phone up with all of your favorites and create a playlist. Hit shuffle and watch your performance skyrocket. You may want to invest in a set of Bluetooth headphones because there is some crazy conspiracy against putting pockets in women’s workout pants. Which means your phone ends up on the floor and makes traditional headphones harder to use when weight training.
Energy Tip 5: Use Natural Supplements
Our modern diets just don’t seem to provide everything we need to maximize our energy, even if we eat well. Our bodies experience more toxic loads from the environment and household products, and we are just super busy. Thankfully there are natural ways to help boost your energy level. One excellent way is with energy support patches from The Refreshinq Co.
The Refreshinq Co. energy support patches are perfect for just about any lifestyle. They give you all day energy in the form of a patch that you apply to clean, dry skin on your upper arm, forearm or wrist. The patch contains botanical, premium and clean natural ingredients that are time-released over a 12-hour period for sustained absorption throughout the day. The patches are water-resistant, so they stay on even when you sweat.
These patches help ensure that you #neverquit during your workout and in your goal to be fit, strong and healthy.
I have always been a cardio junkie, and recently I took my advice and ditched the cardio. I now focus on strength training using free weights, and some of the weight training accessories like the crazy looking Smith Machine and the leg press machine. I usually finish with 15 minutes on the stationary bike or 10-15 minutes punching the heavy bag. The heavy bag is the best of both worlds, giving you a cardio workout and resistance training at the same time.
Thankfully, my sister works out with me some days, and we have had some interesting conversations trying to figure out exactly what each thing does and how it works. We also spent a lot of time staring creepily at other people watching how they used the equipment. Just note that not everyone knows how to use the equipment properly, so I recommend checking out some popular weight lifting sites and watching videos showing proper form with each type of workout and each piece of equipment before using it yourself.
When I workout with an energy support patch from The Refreshinq Co. I can feel it working. It seems to give me the surges of energy I need, right when I need it. When I want to finish that last 15 minutes on the heavy bag strong and with full power, it gives me the boost I need. I even notice energy surges when I’m sitting at my computer working. It helps me #neverquit no matter what I am doing!
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