Kickin’ @$$ and making gains:


We are all working out with a goal in mind. To achieve your goal by controlling every aspect on your path to achieve your goal is nearly impossible. Simplifying as many pieces as possible we will make the long, uphill battle, manageable. Here are a few tips and tricks that can lead you to the promise land.

Perception/ Mindset:

How you perceive your exercise can provide additional health accommodations. Harvard University conducted a study on this subject, “…The informed group perceived themselves to be getting significantly more exercise.” The subjects’ were educated about the amount of exercise they were performing and the benefits of an active lifestyle. With the new insight their perception towards their work was transformed providing them with a plethora of additional health benefits including: “decrease in weight, blood pressure, body fat, waist-to-hip ratio, and body mass index. “ Having a positive mindset towards the session will also provide similar benefits. They may not be quantifiable as perceptions but you will be able to feel the difference. We all know the feeling after a great workout, that’s what you’re looking for.

Preparing yourself to have the best possible workout begins an hour or two before the workout, leading into point number two.

Mental Arousal: “Arousal is a physiological and psychological state of being awake or reactive to stimuli.”

After a long day at work it is difficult to be excited for the upcoming ass kick of a workout. The only thing you body is asking for is a nap and a poor meal choice.

Here are a few ideas to make a difference. Music – It has been shown to ‘put listeners in the zone,’ and elevate mood. Napping – If you are able to afford the 20 – 30 minute nap. No longer than 30 minutes otherwise you may feel groggy upon waking up. A nap may revitalize your body and mind before exercise. Supplementation – Caffeine intake of ~3 mg per kg body weight has shown to increased performance in “sustained high-intensity activity lasting from 1–60 min.” Caffeine has also been shown to increase cognitive awareness and focus. Now I’m not saying drink a liter of coffee pre-workout, but rather have a small caffeine pill on the drive to the gym.

Caffeine is just one of many studied pre-workout supplements. This is the only suggested supplement in this post. To optimize caffeine supplementation attempt to avoid synthetic compounds in the ingredient list, as well as, having as few extra ingredients as possible. I personally use Green Tea Fat Burner from Costco. (Link @ bottom of references)

Both tips can work together to provide the best possible workouts. This is just a taste of how supplementation can benefit your workouts. I will continue to post more on how to get the most out of your workouts. I hope these tips can take you to the next step in your goal.

Now be rid of the negative attitudes towards tough workouts. It is going to be hard but you know what you’re made of!


Arousal. (2015, July 6). Retrieved July 15, 2015, from

Burke, L. (2008). Caffeine and sports performance. Appl. Physiol. Nutr. Metab. Applied Physiology, Nutrition, and Metabolism, 1319-1334.


Crum, A., & Langer, E. (2007). Mind-Set Matters: Exercise and the Placebo Effect. Psychological Science, 165-171.,-200-Liquid-Soft-Gels.product.100040855.html

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