1.    Always mobilise, stretch and activate before training. This will loosen up tight muscle and the fascia around the muscles, stretch out ligaments and tendons, increase blood flow, and activate the right muscles for the training you are about to perform. Activating the right muscles means you will have the right muscles working so you get maximum bang for buck. This routine reduces the risk of injuries and increases the results from your training. If you are not sure what this routine should look like, consult with one of our coaches for a personal routine.

2.    Ensure you are properly hydrated before your workout and sip throughout your workout. Water helps increase blood flow, which helps oxygen circulation for your workout, nutrition distribution and improves the detoxification process that is promoted with exercises.

3.    Ensure you have eaten at least an hour or two before your train. The only exception to this, is if you are training first thing in the morning. Here you can eat afterward. The reason we recommend you eat before training is, it prevents you feeling nauseous if you train on an empty stomach, especially if you are training in the evening. It ensures you have adequate energy for your session so you can train hard and it reduces stress on the body increasing the benefits of exercise.

4.    Ensure you are well rested. That means at least 7-10 hours of good quality sleep.

5.    Don’t rush your movement, even if it is a cardio or high intensity session. Technique trumps sweat and heart rate every time! If your technique sucks, you will not get the results from your effort because you will not be using the muscles correctly. It will also increase your risk of injury. So learn to focus on your technique, work half as hard, for double the results.

6.    If there is tempo involved in your sessions, ensure you follow the tempo rhythm. For example, if you are meant to lower in a squat at a rate of 4 seconds down, hold for a second, then raise in a second, follow the tempo. Your coach has set it for a reason, for specific results. Don’t rush it as you will limit your results.

7.    If your session is about cardio or high intensity, focus on your technique, then push as hard as you can without that technique faltering. If it is a cardio or high intensity session it is all about going hard and fast, so that heart rate must remain elevated in the 70%+ range, of your maximum heart rate.

8.    Earn your lead. Don’t focus on just increasing your weights for the sake of increasing weight. You need to earn your lead. Ensure your technique is on point, that you can perform the exercise using full range of motion, that you are activating the right muscles and are not compromising your safety. If you follow all of this and can go heavier, only then can you increase your weights.

9.    Focus. Do not let your mind wonder throughout your exercises. You should be focusing on each and every movement you are performing. Concentrate. Is your core engaged throughout the entire movement, throughout every rep? Is your technique correct? Is your tempo correct? Are you using the right muscles for that exercise? Are you ensuring you don’t strain your back or neck? If something is hurting and uncomfortable, talk to your coach. Your form might be out. Every single moment your mind wonders away from the movement, you increase your risk of injury, and decrease your results potential.

10.  Complete a recovery protocol, and cool down. You need to give your body the best opportunity to recovery properly so you can keep training at a high standard day in day out if you choose to. After your session, walk around, let your heart come down to 60% or less of your maximum heart rate. Stretch your muscles thoroughly. Release any tightness by using tools such as a foam roller or spikey ball, similar to step 1. Again, speak to one of our coaches if you need a recovery plan. Refuel with good nutrition; protein, fiber and complex carbs. Consult with one of our coaches if you need help with your nutrition. Take magnesium to help your muscles recover.

– Coach Terri