Symptoms Of Energy Shift – DO NOT Ignore Them!
These 4 Little Shifts Will Help You Change Your Body In Just 28 Days
Twenty-eight days is just enough time to kick-start serious changes and cement . These little shifts from , founder of PumpFit Club in Fort Lauderdale and the brains behind our latest DVD program, , will help you make the most of every week.
Tune in to each movement.
"Focusing on your mind-to-muscle connection—by controlling every rep and feeling yourself engaging the muscle you're targeting—reaps more rewards than squeezing in extra reps," says Hannah. Even during intense intervals, think, Lower, don't drop; curl, don't swing; etc.
"I used to be in a rush to reach physical breakthroughs, but that can get you caught up in the now. And that's when we make less-smart decisions"—like attempting advanced moves too soon or using too much weight. Challenge yourself, yes, but take baby steps: Modify as needed and never increase weight more than five pounds at a time. "You'll actually see better results by going slow."
Try this total-body dumbbell circuit:
Refine your ahh game.
Concentrating on your breath is a clutch way to power through ass-kicking moves. "I like to exhale during the hardest part of an exercise—it feels like you're sighing through the pain, which can help lower your perceived exertion so you can keep going strong."
Pause from social media.
Our thoughts are just as crucial to our results as our actions. "Following others' success should inspire you; if not, the mental rub-off can become toxic. If you find yourself having negative reactions—you feel like you're not progressing enough, or you feel more self-conscious—that's a good sign you could use a break from your feed so you can focus on your progress, not someone else's."
This article originally appeared in the January/February 2019 issue of Women's Health. For more great advice, pick up a copy of the issue on newsstands now!
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