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5 Workout Mistakes to Fix for Better Results

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Working out is arguably one of my favorite things to do! Don’t roll your eyes, it’s true. But working out can be frustrating when you aren’t getting the results that you want. Gym goers commonly make a few workout mistakes that could be tweaked and completely speed up desired results. Think of it as “workout etiquette.”

Follow a few tips and enjoy your workout more and see results faster!

Doing core at the end of a workout
Working your core is EXTREMELY important. You use your core 24/7 and need to build its strength. However, after you have sweated and nearly reached fatigue, you don’t typically decide holding a plank for 2 minutes sounds like a reasonable thing to do. You are depleted of energy and just plain tired. Change it up and do the core workout before!

workout mistakes

Not lifting weights
You can’t gain that definition and lose weight fast by only doing cardio. You need to build up your muscles and lift those weights. Don’t be one of those women scared to lift. You won’t become a body builder, that’s a whole other ball game.

Working only one body part
If you want toned abs, you can’t get them by solely adding crunches to your workout. If you want toned arms, you can’t get them by solely adding biceps curls and tricep dips. Your body is a machine, it works together and typically changes as a whole! You can add more care and focus into an area but will see faster results if you work more muscles at the same time. The more muscles you are working in a move, the better. Think burpee with a pushup.

workout mistakes

Not stretching
You must stretch. I repeat, you must stretch. The repeat was for myself. I absolutely hate stretching but it’s so important. It keeps you mobile and helps your range of motion in all your moves. My sister has always been aggravatingly super flexible and I’ve been stiff as a board. However with regular stretching, you can fix it! Don’t cheat your future self out of a limber healthy bod by not taking the time to stretch every day.

Not giving yourself a break
You are an animal, superman, crazy fitness guru, all star weight trainer, blah blah good job. You still need to rest! Giving your body that time to recuperate is imperative! Let it relax and come back even stronger.

So continue to train hard and remember that fitness lovers rock at life!

What tips would you add to the workout results driven list? Were any of these workout mistakes that you make?

20 Minute Full Body Kettlebell Workout

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kettlebell workout

Kettlebells have to be one of the best ways to increase that heart rate and work your entire body! I love doing kettlebell workouts because it doesn’t take too much time to get a great workout in. You can be sweating and dying in as little as 5 minutes! How inviting does that sound – sweating and dying – I’m really encouraging this workout aren’t I?

I’m using a 20 pounder in this workout but it is a little too heavy for me right now. I will definitely be stealing/swapping out my 20-er for a 15-er from my parent’s house next visit. Always good to have something to work up too!

These are definitely not the best lighting or beautiful photos – hi there black cord sticking in the wall – and no makeup self. But they do serve their purpose to give you a good visual of the moves discussed below for this 20 minute kettlebell workout!
kettlebell workout

kettlebell workout

kettlebell workout

Wearing my new Zobha leggings! I just love them! They are super soft and comfortable to wear working out. Love the details on the inner side – near the ankles up to mid calve is a mesh bright orange fabric.

Kettlebell Workout Moves

Standing Pull Up –

Abs engaged, shoulders up back and down. Lift the kettlebell to your lower chest and back down. Lead with your elbows.

Kettlebell Swings –

Make sure to keep your chest up and powerfully lift that kettleball squeezing your glutes and hamstrings, it’s an explosive movement. You shouldn’t lift or use your arms at all. No worries, you will feel if you are doing it right the next day with those sore inner thighs.

Goblet Squats –

Squat back with the kettlebell, making sure weight is in your heels. Option to lift kettlebell overhead when rising up. Squeeze those glutes!

Kettlebell Slingshot –

This is a great move to create balance and get those obliques working hard. You are basically bringing the kettlebell around your body in a circular motion. Starting with kettlebell in right hand move behind your back and grab with left hand, then grab from the front with right hand. Do both sides.

kettlebell workout

Going through those moves takes around 3-4 minutes. Try to do as many sets as you can in 20 minutes. This workout will work your glutes, quads, hamstrings, core, shoulders, and back. Whew! I like to pair my kettle bell work with a nice jog or walk before or after.

What’s your favorite kettlebell workout move?

Improve Posture and Build Core Strength Workout

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I’ve said it once, and I’ll say it again… posture is everything! Present yourself pridefully, remember shoulders up back and down. Slouching is not good for you, nor appealing. The woman with good posture wins every time.

Do you know how important a strong back is in establishing a good core? Your core supports you in everything that you do. Building strength in your back also helps to create that coveted flat belly. Hello new bikini!

So enough talk, let’s work!

15 Minute Back/Core Strength Building Workout:

:30 Legs/Shoulder Lift (or Superman)
Raise your arms and your legs and lift upward as far as you can, hold a breath, repeat.

:30 Leg Lift
Lie your face down and focus on lifting your back legs as high as you can. Really isolate the lower half.

:30 Left Shoulder Lift 
Lie on your stomach and lift using your back and obliques to the right.

:30 Right Shoulder Lift
Lie on your stomach and lift using your back and obliques to the left.

:30 Swimmer 
Lying on your stomach lift legs and arms straight in front of you and flutter kick and move those arms.

:30 Stretch Lift 
Raise your legs and arms and hold. Feeling the strength and stretch.

x3 times through

What are your favorite moves to get a stronger back?

10 Minute Plank Summer Workout Challenge

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Planks are one of the best exercises ever to tone the body quickly. Planks work the entire core (abs, quads, glutes, back) and shoulders.

Rumor has it that VS Angels plank for at least 10 minutes a day. Knowing that, I have no reason not to incorporate that into my daily workout. Perhaps one rest day. No matter how great of shape you are in, anyone could benefit from a plank challenge during summer time!

Try this 10 minute plank workout and don’t be disappointed! You will quickly whittle away your waist and build strength fast. Don’t be discouraged if you have to start with doing each exercise :15 or :30 before working up to the full :60.

Plank Workout Moves Breakdown:

Standard Plank:
Keep your abs in and your head and neck neutral to create a solid straight line from your head to your feet. Be sure to keep that booty down, or you’re cheating!

Plank Jack:
Start in standard plank and jump both feet further apart and then back in. Repeat.

Plank Balance: 
Plank from your hands. Reach out your right hand and your left foot and balance. Bring your opposite elbow and knee together, hold and release. Repeat on other side.

Mountain Climbers:
Assume plank position on your elbows. Bring your right knee straight forward, then replace, then your left knee, then replace. Go as fast as you can. Get that heart rate up!

Side Plank Rotators:
Get into side plank. You can do this from your feet or your knees. Raise your hand and rotate inward.

10 Minute Plank Workout Challenge:

Let me know what you think! What’s the hardest plank for you?

Your Gym Bag Must-Haves!

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A gym bag is a crucial element in getting yourself to the gym. Especially when it’s a daily trip! You go girl!

Whether your gym bag gets you from the gym to work – or from work to gym – you need it to be a trusty bag you can depend on. I have made too many unhappy memories with past gym bags, and I am officially putting an end to it. We are breaking up. Whether it’s been finding a soppy wet clean shirt you were planning on wearing after that your water has leaked onto, or somehow losing jewelry in all those huge pockets… A gym bag needs to be more efficient and less upsetting.

My must-haves in a gym bag:

  • Compartments for wet and dry.
  • Small compartment for jewelry.
  • Waterproof/easy to clean.
  • Comfortable to carry.
  • Can be disguised as a purse.
  • Cute. Duh.

Here are some of my favorites that I am considering >>

Nike
I love this bag because it has compartments where you can put your wet and dry items. After a workout I hate throwing my sweaty clothes in with other stuff so these compartments are super important.

Lulu Lemon
Love this bags ability to transform from a sling to a regular carry. Interior zippered pocket for wet clothes.

Victoria Secret
Great idea of zipped shoe compartment at the bottom. Do not want the bottom of my nasty gym shoes getting on my clothes, water bottle, etc!

Long Champ
I know I know this doesn’t perfectly count.. but I love Long Champ and they are waterproof! How perfect and inspiring would having this bubblegum pink be your gym bag?!

What’s your favorite gym bag? What are your must haves?