Nothing is more annoying than something getting in the way of an effective workout. Whether it’s a time crunch, a crowded gym, or a visit from “Aunt Flo,” there are steps you can take to ensure you still get the most out of your workout.
Studies have shown purposeful lifting can increase muscle activation as much as 18%. In order to lift purposefully, you need to really focus on the part you are training. I used to train with a girl that talked to the body part she was targeting!
You don’t necessarily have to go that far, but eliminating wandering thoughts, gym distractions, and general rushing is important to getting the most out of your workout. The more you can remove items that cause worry, the better you can focus on your workout. Make sense?
Aside from outside influences, being on my period is another huge threat to my getting in a good workout. Being cramp-y or worried I don’t have the protection I need is a major distractor. Exercise helps with cramps, but who wants to workout during shark week? Especially when you’re worried about “coverage.” Ladies, let me tell you… Auntie Flo’s strength only increases with age.
When all you want to do is stay home and do nothing, ya gotta get up anyway. The good news is that there’s help. U by Kotex® FITNESS* is a new product line designed specifically for when the storm makes landfall. They have created a line of tampons, pads, and liners, that are shaped to fit and flex with your body. Finally a tampon uniquely created for exercise! One less thing to worry about during a workout means you’re free to focus on purposeful movement.
(Ahem… giveaway at the bottom!)
I’ve been especially loving the tampons. Not to get too graphic,* but when I use these, I don’t feel like the Super is bigger than a baby’s head. It doesn’t feel like the bottom is going to drop out if I move too quickly or lift too heavy. If you have to wear a tampon, this is the way to go.
*Who am I kidding? Y’all know me
In addition to their effectiveness, these tampons come with packaging that lasts. How many times have you found a tampon rattling free in the bottom of your bag because those flimsy wrappers don’t stay on? Then it’s drama because… do you use it? It’s nasty, but it’s an emergency. OMG.
U by Kotex® FITNESS* Tampons come with a plastic FITPAK* that actually protects your protection. One more thing you don’t need to worry about!
In addition to the misery of moving, preparing for knee surgery, and a slew of other less-that-convenient things that have happened lately, I was also surfing the crimson wave. Despite the circumstances, I stayed committed to not missing gym days and to lift purposefully. I wanted to get the most out of every workout before my ACL surgery!
Focusing only on the exercise I am doing and the muscle groups I’m targeting, avoiding distraction, and challenging my body is my goal. If muscle soreness is any indication, it’s working! Below are a 5 things that have contributed to my success.
How to Ensure an Effective Workout
- Choose an optimal training time when you have the most energy and enthusiasm to work toward your goal. I’m not a morning person, so I go for a late lunch. The gym is less crowded and I am fully awake.
- Have a written workout with what machines or weights you’ll use. This allows you to move deliberately about the gym, without wandering aimlessly while trying to decide what to do next. If you follow me on Instagram, you know I’ve been sharing my workouts there.
- Wear headphones to discourage others from talking to you, and to drown out distracting gym “chatter.” Use your playlist to motivate your intensity and keep you energized.
- Before beginning a set, think about what success looks like – visualize the muscle group you are targeting, and what good form looks like.
- Use the buddy method – have a friend or trainer assist and motivate you from time to time.
These tips can be applied to running and other forms of exercise too!
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This is a sponsored conversation written by me on behalf of U by Kotex®. The opinions and text are all mine.
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I think this wins the prize for the most period references in a post. #sorryimnotsorry
What’s the funniest way you’ve ever referred to your period? “Riding the cotton pony” slays me.
Are you working out with purpose? Since I’m laid up, I need you to allllll workout for me, please. 🙂
How about actually GO to the gym? I haven’t done that in a while…
riding the cotton pony? OMG dying. I so saying that now. Love it! I need to find these, more BREATHING room if you get my point.
LOL! I almost snorted when I read that one.
Working out actually makes me feel better if I have cramps so I know as soon as I start I will feel better. I usually don’t have as much energy so I try not to put too much pressure on myself those days
Same here, but it sure is hard to get going some days!
What timing for this , last night I pick my sister up from gymnastics , she’s the only 8 yr old on a team of 15-18 year olds so they obviously talk about different things then my sister. Anyway they must have been talking about , the cotton pony because she asked me what a period is and what puberty is on the way home. Talk about uncomfortable! I told her I have no idea, ask mom.
HAHAHA! Smart move on your part!
Confession: I’ve never worked out in a gym!!! Lol. I would love to someday but right now i just don’t have the time. Between marathon training and parenting, it’s a struggle. When both my kids are in school I hope to join a gym.
For real?! I’m a gym rat. I’ve certainly never run a marathon though! 😉
These sound great! Especially the part about not feeling like it’s going to fall out mid-lift (that’s one of my biggest fears, especially during back squat).
HAHAHA! I have been there, done that! It’s the worst feeling. Plus, you don’t want to be distracted when you’re trying to lift a significant amount of weight!
The only way I can ensure an effective training session is to be super organized, plan the workout at least 24 hours in advance, and follow through on the plan. Otherwise, I’ll let myself off the hook!
For sure! I always write my workouts the night before.
I love your 5 simple tips for an effective workout. Couple of good jokes in there too!!
I totally agree that focusing on you workout is really important. I get a kick out of (and I’m sometimes appalled) at the socialites I see at the gym. They do their cardio, chat, do a set or two, chat some more, then chat some more. You get the idea. Of course, most are over 70 or even 80, so I guess the good part is that they are there at all.
We have that at my gym too. I think it’s their “outing” for the day. It sweet… until they’re bogarting equipment I need. HA!
Loving this topic Laura, I workout 5-6 days a week but sometimes I know my workouts aren’t as effective as they could be. I’m all about picking up and putting down heavy things 🙂 I get lazy around Shark week time also, but I try to push myself to the gym to take a class, letting someone tell what to do is the best. I’ve used these Kotex Fitness products and they work great!!!!
Thanks Mary! That’s a good tip about taking a class when you’re not 100%. Sometimes I don’t have the brain power!
Great post Laura! Love all these awesome pointers you shared! 🙂
Oh how I love so much about this post!! I had an IUD after the boys were born and I stopped getting my period for about 7 years. Then I decided I didn’t want a foreign object in my vagina so I had it taken out. I could not believe how far tampons had come in the years since I haven’t been using them! They are SOOOO much better now – packaging, fit, comfort – so much!! And great job writing such a clever post on a not so fun topic 🙂
Thanks Allie! You know I have to make a joke out of everything. 😉
Love this post – these are some helpful tips! I especially like the one about having a written workout. That saves me a lot of time/stress when I’m at the gym!
Hope you have a great Monday!
Written workouts are a must! It’s like my “to-do” list for the gym!
It’s just too bad they don’t make them with cardboard applicators!
You like those better? I feel like they’re more difficult… but maybe it depends on the brand.
I like the whole be present and really work it idea. Some times I feel like I’m just going through the motions!
I do the same thing! It’s definitely a conscious effort.
Love all of these tips! The gym can be totally distracting, so focusing more on your music playlist is a really good tip!
one of the reasons why i dont workout when aunt is visiting..maybe this is an solution because i do feel better, esp with my cramps when i workout or just even walk. thanks for sharing.
That’s what I loved about these – I always feel better after I workout, but I have to be comfortable enough to get to the gym!
Shark week?! Hahaha, so funny… I actually find that while I’m more tired and not wanting to workout when I’ve got – as I call it – my little friend, once I get started, I wind up getting in awesome workouts. I just kind of get in the zone and get some period energy or something! Ha.
I feel the same way. Just getting started can be a Herculean effort though.
Riding the cotton pony is hysterical. I also love the saying, “I don’t trust anything that bleeds for seven days straight and doesn’t die.”
I hate having my period. That was the only good part about being pregnant.
HAHAHAHA! That saying IS a classic.
Way to be positive about the whole pregnancy thing.
Love all tips. Especially one with headphones. I hate when people try to talk with me while I’m doing my workout. heheh 😉
Me too! I’m like “its not social hour!”
Working out actually really helps all those cramps … it’s just hard to make it to the gym at first…:)
So true! And yet… you’re so right. LOL! Having adequate protection does help me rally though.
Ha, love those kotex products; they’re def one of my fav brands. I like your point about optimal timing for effective workouts; I could never workout at night because I just don’t have the energy at that point!
I think people put too much pressure on themselves to workout at the “right” time. The right time is when your feel most engaged!
The best way for me to keep up with working out is to schedule everything. Even if I don’t happen to make it, at least I had the intention (sometimes I’ll just change the time to a later session if available). I need to put more effort in though!
Scheduling is definitely key. It’s like anything else – you have to make time for it in your day.
Yep. I’d say every workout is with purpose. It may be for a mental break but definitely with purpose.
For sure! It’s a mental break from the things I don’t want to deal with. LOL!
working out makes my cramps feel better! I love to go to core power yoga and the price of my membership keeps me going multiple times a week
Mine too! I love that you mentioned the price of classes… seeing my gym fees get auto-drafted on my card is a big motivater!
Baaaaahahahahah. Riding the cotton pony. Dear lord.
Gah I am miss distraction at the gym. I need to work on that so I’m not wasting so much time.
Bhahaha! That was my personal favorite too.
Excellent tips, Laura! I will definitely try to remember and incorporate your tips. Would you like to share your playlist?
Soooo… I found the Old School Rap station on Pandora and it is the BEST!