{"id":32216,"date":"2022-10-31T17:49:34","date_gmt":"2022-10-31T17:49:34","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=32216"},"modified":"2022-10-31T17:49:38","modified_gmt":"2022-10-31T17:49:38","slug":"mental-tricks-workout","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/mental-tricks-workout\/","title":{"rendered":"10 Mental Tricks to Train Smarter Not Harder, According to a Sports Psychologist"},"content":{"rendered":"

Whether you want to become a workout warrior or simply maximize the time you devote to movement, there are some mental tricks that can help. A sports psychologist shares 10 ways you can make the most out of your workout.<\/em><\/p>\n\n\n

It\u2019s no secret that our brains are powerful. Your mind can actually influence your body and physical health (it\u2019s a phenomenon known as the mind-body connection<\/a>). If you\u2019re feeling stressed out, that can manifest in a stressed-out gut<\/a> (think: bloating<\/a>, indigestion, and more). Additionally, feelings of loneliness<\/a> can actually lower your immunity<\/a> and cause increased inflammation<\/a> in the body, according to the American Psychological Association<\/a> (APA).<\/p>\n\n\n

While a lot of attention has been paid to the darker side of the mind-body connection, it\u2019s a two-way street. You can use the mind-body connection to elicit positive reactions in your body. For decades, athletes have been harnessing their thoughts to help improve their physical performance through sports psychology techniques, and you can too. That\u2019s right: You can use the power of your brain to help you make the most out of your workouts.<\/p>\n\n\n

Whether you simply want to make working out more of a habit of you\u2019re trying to hit PRs in the gym, there are a few simple mental tricks you can try to do so. We spoke to Katrina Radke, MFT, sports psychologist at WeCoach4U<\/a>, Olympic swimmer, and author of Be Your Best Without the Stress<\/em><\/a>, to find out what they are.<\/p>\n\n\n

What Is Sports Psychology?<\/h2>\n\n\n\n
\"what<\/figure>\n\n\n

What exactly is<\/em> sports psychology? In technical terms, it\u2019s an area of psychology that focuses on optimal performance and well-being of athletes, according to the APA<\/a>. Sports psychologists work with athletes of all ages and abilities\u2014from recreational youth participants to Olympic athletes.<\/p>\n\n\n

It\u2019s all about maximizing your potential, Radke says. \u201cIt\u2019s about looking to see what’s possible within our own limits,\u201d she says. \u201cAnd looking to maximize who we are as people and how we go about our time.\u201d<\/p>\n\n\n

Radke says sports psychology is also a practice in balancing self-improvement with self-compassion and working to be happy with where your performance is at. \u201cIt’s important to get to a place where you’re thankful for where you are while wanting to see what next threshold you might be able to cross.\u201d<\/p>\n\n\n

We might not all be able to have Olympic-level sports psychologists with us at the gym, but you can steal some of their secrets.<\/p>\n\n\n

10 Mental Strategies to Boost Your Workouts<\/h2>\n\n\n\n
\"mental<\/figure>\n\n\n

Ready to ramp up your workouts? Here are 10 mind tricks to try.<\/p>\n\n\n

1. Get Clear on Your Why<\/h3>\n\n\n

The number one rule of motivation? You need to have a clear reason as to why you\u2019re working towards a goal. \u201cIf you don’t have a vision of why you’re showing up there every day, you’re not going to want to go on the days when you don’t feel like getting out of bed,\u201d Radke says. \u201cBe clear on what’s motivating you to go.\u201d\u00a0<\/p>\n\n\n

Are you working out to feel better? To get yourself on a more regimented schedule? To sleep<\/a> better? To get stronger? Any of these reasons will help you complete the workout on the harder, busier days\u2014even if that means just getting a 10-minute Hot Girl Walk<\/a> in.<\/p>\n\n\n

You can make a list of reasons if you want to, but Radke says you just need a clear vision of what you\u2019re chasing. \u201cI like to think about how I’ll feel one month from now or six months from now because I’m doing this,\u201d she says. \u201cThis will help you feel excited to go work out.\u201d<\/p>\n\n\n

2. Find Intrinsic Motivators<\/h3>\n\n\n

When it comes to motivation, there are two main types: intrinsic and extrinsic. Intrinsic is the incentive to engage in an activity because it derives pleasure (and because you have a genuine interest in it). Extrinsic motivation involves external incentives, especially motivation arising from the expectation of reward (like people giving you compliments from losing weight) or punishment (like being shunned from your gym if you don\u2019t show up every day).<\/p>\n\n\n

Extrinsic motivation isn\u2019t as effective, and can actually damage your overall motivation for a task, according to research at the APA<\/a>. That\u2019s why it\u2019s so important to root your workouts in intrinsic motivation. \u201cIf your goal is simply to lose weight, it’s going to be harder to show up for hard workouts,\u201d Radke says. But if you’re motivated by hanging out with friends in your kickball league after a game, you’ll be more likely to enjoy the activity and stick with it.<\/p>\n\n\n

Rather than focusing on getting compliments about the weight you lost or the attention you\u2019ll get in a swimsuit, try to dig a little deeper. Do you want to get stronger so you can live a more active lifestyle? Do you want to feel more confident in yourself by following through on a commitment? Do you want to feel happier from all the endorphins the movement gives you?<\/p>\n\n\n

These goals will help you stay motivated through even your toughest workouts (or encourage you to show up on days you don\u2019t want to).<\/p>\n\n\n

3. Have an Attitude of Gratitude<\/h3>\n\n\n

Practicing gratitude can help you get more out of your workouts. It\u2019s easy to fall into the trap of feeling like you\u2019re not doing enough, you\u2019re not strong enough, or you\u2019re not fit enough. But Radke says working to get to a place where you can appreciate who you are every single day will help you stay motivated in the long run. \u201cIf we’re feeling sad or tired or lonely<\/a>, we don’t have to feel ashamed about those things,\u201d she says. \u201cWe can appreciate that, as human beings, we contain multiple facets of who we are. That can lead to us being more accepting of ourselves and saying, \u2018I’m just going to go for it a little more even if I fail or if I don\u2019t hit that number on the scale.\u2019\u201d<\/p>\n\n\n

It\u2019s true: Research<\/a> shows that athletes who practice gratitude have increased life satisfaction, social connectedness, resilience, quality of sleep, and reduced psychological distress. Additionally, recent research has shown that athletes with higher levels of gratitude report greater social support, satisfaction in life and sport, team cohesion, and lower levels of burnout<\/a>.<\/p>\n\n\n

4. Applaud Yourself for Showing Up<\/h3>\n\n\n

Religious gymgoers and beginners alike know it\u2019s all too easy to consider any workout where you didn\u2019t hit a PR a failure. But Radke says the key to long-term improvement in your workouts is to applaud yourself for being consistent\u2014even if it wasn\u2019t your best day. \u201cThe question becomes: Did you show up?,\u201d she says. \u201cIf the answer is yes\u2014you went to the class or the practice or the gym\u2014that is a success in itself.\u201d Practicing self-compassion (especially on your harder days) will help keep you motivated to keep coming back and give it your all.<\/p>\n\n\n

5. Anchor Yourself With Music<\/h3>\n\n\n

\u201cIn terms of performing, getting yourself ready to perform, or even just getting yourself focused, music is very powerful,\u201d Radke says. There\u2019s actually a mental trick around music you can use to get the most out of your workouts. It\u2019s called anchoring<\/a>, and it\u2019s used by sports psychologists everywhere.\u00a0<\/p>\n\n\n

\u201cIf you have a certain kind of music playing in the background and a visual stimulus (like a video of yourself or someone you idolize doing what you want to do during the performance), you’re going to start anchoring in an emotional response to the music you’re listening to,\u201d Radke explains. \u201cOnce you start hearing that song\u2014no matter when or where you hear it, you’re going to have a positive association with the music.\u201d Read: When you hear this song, your body is going to expect <\/em>success.<\/p>\n\n\n

6. Anchor Yourself With Movement<\/h3>\n\n\n

You can also anchor yourself with movement: All you have to do is celebrate every single success during your workouts. \u201cIf you celebrate when you achieve a win (like throwing your fist up into the air or snapping your fingers), you can actually trigger a physiological change in your body,\u201d Radke explains. \u201cIf you consistently practice celebrating your wins, you start associating that experience. You start expecting to feel good during your workouts rather than beating yourself up.\u201d Maybe a reason why NFL players are known for their celebratory touchdown dances!?<\/p>\n\n\n

7. Find a Time That Works For You<\/h3>\n\n\n

The pressures of the \u201cThat Girl\u201d trend<\/a> have everyone thinking they need to work out at five in the morning. But Radke says the key to getting the most out of your workout is doing it when it works for you. \u201cIf you try to do it at a time that’s miserable for you, it’s not going to work the same,\u201d she explains.\u00a0<\/p>\n\n\n

Of course, there are benefits to getting up and moving in the morning. \u201cHormonally, just getting up in the morning and moving right away is really powerful,\u201d Radke explains. \u201cBut you have to be honest with yourself about what’s going to work best for you. Maybe it’s after work at 6 p.m.\u2014that’s OK too.\u201d<\/p>\n\n\n

8. Start With Success<\/h3>\n\n\n

Another expert-backed tip to have a successful workout? Start with something you know you\u2019ll be successful at. It could be as simple as three stretches in the morning or five pushups when you get to the gym. \u201cIf you start with something small and something you know you’re going to be successful at, you’re going to do well on it,\u201d Radke says. \u201cAnd then once you get there, you’ll feel encouraged to keep going throughout the entire workout.\u201d<\/p>\n\n\n

If you\u2019re just starting your workout journey, Radke says this approach is especially helpful for building your confidence.\u00a0<\/p>\n\n\n

9. Meditate<\/h3>\n\n\n

A zen meditation session<\/a> and a hardcore workout might not seem to go hand-in-hand, but they do. (There\u2019s a reason why elite athletes practice meditation<\/a> regularly.) It\u2019s a mindfulness practice that encourages you to step into the present and practice self-awareness. \u201cThe more we can become aware of who we are and why we’re functioning the way we are, the easier it is to do what we want to do,\u201d explains Radke.<\/p>\n\n\n

Additionally, the practice of meditation promotes rest\u2014a key component of successful workouts. \u201cYou need to rest<\/a> the body and calm it down so that it can be balanced. We don’t want to burn the candle at both ends,\u201d Radke says. \u201cAllow yourself the downtime to nourish your body.\u201d<\/p>\n\n\n

10. Listen to Your Body (And Let It Rest)<\/h3>\n\n\n

It may sound cliche, but it\u2019s true: You can\u2019t pour from an empty cup. Radke says it\u2019s important to listen to your body and allow it the rest it needs<\/a>. \u201cThere are times when you realize your body is telling you that you don’t need to workout because you\u2019re sore or you\u2019re stressed out emotionally and you just need to give yourself a break for a day,\u201d she explains. \u201cNot everyone has time to work out every day, and that’s OK.\u201d
While rese<\/a>arch has confirmed that repetition is key to forming a habit (or staying consistent with your goals), allowing yourself a little flexibility will set you up for success in the long run. Additionally, rest and recovery will set you up for success in the short term. You simply won\u2019t be able to achieve peak performance in a workout if your body is still painfully sore from the day before or if you\u2019re feeling tired or stressed. Allowing yourself to rest and recover will allow you to come back to your workout feeling refreshed and recharged. \u201cRest is as important as hard work,\u201d Radke says.<\/p>\n\n

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Whether you want to become a workout warrior or simply maximize the time you devote to movement, there are some mental tricks that can help. A sports psychologist shares 10 ways you can make the most out of your workout. It\u2019s no secret that our brains are powerful. Your mind can actually influence your body […]<\/p>\n","protected":false},"author":70,"featured_media":32219,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[813,817],"tags":[213,177,755],"coauthors":[21927],"class_list":["post-32216","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-body","category-fitness","tag-exercise","tag-fitness","tag-workout"],"acf":[],"yoast_head":"\nHow to Get the Most Out of Your Workout, According to a Sports Psychologist | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"Harness the power of the mind-body connection to get the most out of your movement. A sports psychologist shares 10 mental tricks to maximize your workout.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.humnutrition.com\/blog\/mental-tricks-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 Mental Tricks to Train Smarter Not Harder, According to a Sports Psychologist\" \/>\n<meta property=\"og:description\" content=\"Harness the power of the mind-body connection to get the most out of your movement. A sports psychologist shares 10 mental tricks to maximize your workout.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.humnutrition.com\/blog\/mental-tricks-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"HUM Nutrition Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/facebook.com\/humnutrition\" \/>\n<meta property=\"article:published_time\" content=\"2022-10-31T17:49:34+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-10-31T17:49:38+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2022\/10\/how-to-get-most-out-of-workout-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1438\" \/>\n\t<meta property=\"og:image:height\" content=\"675\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Maddy Sims\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@HUMnutrition\" \/>\n<meta name=\"twitter:site\" content=\"@HUMnutrition\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Maddy Sims\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.humnutrition.com\/blog\/mental-tricks-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/mental-tricks-workout\/\"},\"author\":{\"name\":\"Maddy Sims\",\"@id\":\"https:\/\/www.humnutrition.com\/blog\/#\/schema\/person\/d59622a03ffd689cb6372824581afeaf\"},\"headline\":\"10 Mental Tricks to Train Smarter Not Harder, According to a Sports Psychologist\",\"datePublished\":\"2022-10-31T17:49:34+00:00\",\"dateModified\":\"2022-10-31T17:49:38+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/mental-tricks-workout\/\"},\"wordCount\":1994,\"publisher\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/mental-tricks-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2022\/10\/how-to-get-most-out-of-workout-1-jpg.webp\",\"keywords\":[\"exercise\",\"fitness\",\"workout\"],\"articleSection\":[\"Body\",\"Fitness\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.humnutrition.com\/blog\/mental-tricks-workout\/\",\"url\":\"https:\/\/www.humnutrition.com\/blog\/mental-tricks-workout\/\",\"name\":\"How to Get the Most Out of Your Workout, According to a Sports Psychologist | HUM Nutrition Blog\",\"isPartOf\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/mental-tricks-workout\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/mental-tricks-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2022\/10\/how-to-get-most-out-of-workout-1-jpg.webp\",\"datePublished\":\"2022-10-31T17:49:34+00:00\",\"dateModified\":\"2022-10-31T17:49:38+00:00\",\"description\":\"Harness the power of the mind-body connection to get the most out of your movement. 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