How To Get The Most Out Of Your Sessions!
Read our top tips ⬇️
Life is BUSY! In order to reap all the incredible benefits DediKate workouts have to offer, we want you to take advantage of our workouts to the FULLEST! Read our tips below to help you get the most out of your workouts, so that they are as benefical and productive as can be, physically and mentally!
Increase your weights 🏋️♀️
We've said it before, and we'll say it again! Up you go, girl!
Here are 3 signs that you might need to start increasing the weights you use in your workouts!
🌟 If your last few reps feel easy/okay then try a heavier weight! As long as your form is still good, your last 3 reps should be hard to finish.
🌟 If everytime you workout you're using the same weights, this might just have become your comfort zone! There will be some workouts where we might need to go lighter in weight (depending on how we're feeling), but as a whole, each month you should be looking at slightly increasing your weights!
🌟 If you haven't seen results for a while (whether that's feeling stronger, building muscle or feeling fitter), then your body could have gotten used to the weights/intensity that you're training at.
Fitness Testing 📝
Measuring your fitness is a great way to monitor your improvements, keep you motivated/disciplined and encourages you to create habits. At DediKate, many of our Challenges include fitness testing for you to complete on your planner! This is also great incentive to improve and push yourself! 💪
DediKate also has a 'Fitness Testing' section where we encourage you to support a mindset that is positive, and focused on fitness, strength and how you feel, rather than weight loss! There are 6 fitness tests to choose from and we recommend that you test yourself every 6 weeks.
The key to success and making fitness a part of your life is to take the focus away from weight loss or what your body looks like, and onto increasing your fitness – which is why fitness testing is so important.
Sync to your cycle 🩸
Understanding our monthly hormonal fluctuations can help us increase our workout intensity when we're ready, and reduce intensity when we're not. Using our female biology, we can cycle our exercise with our cycle - working smarter, not harder! To work WITH and not AGAINST our bodies, we must understand our menstrual cycle. ⬇️
Week 1 (Menstrual Phase): Short, high intensity. DediKate Ignite, Power Sessions, BOXlift and DediKate Minis would be perfect!
Week 2 Late Follicular Phase: You should have more energry, feel strong capable and have good recovery. 🏋️♀️
Week 3 Early Luteal Phase: Your energy might not be as high, you don’t have to push performance just work within your fitness capabilities and feels. 🏃♀️
Week 4: Late Luteal Phase: You may be feeling bloated, fatigued or irritable. Exercise with compassion and save your energy for next week. 🧘♀️
Want to learn more about how to train with your cycle? Head to the 'Sync To Your Cycle Challenge' under 'Challenges' on DediKate. Login or start your 7 day free trial!
Are you REALLY pushing yourself?
We all have a million different things going on in our day to day. Try to be present and focused for your workout, this is YOUR time to prioritise yourself. Don't just work out for the sake of it. Focus on how good you are going to feel after the workout and that reward is enough on its own!
Love our Power Sessions? Challenge yourself to try a Boot Camp Blast! Boot Camp Blast workouts are 30 minutes of intense exercise, with household items. It uses a variety of methods to challenge you, make you sweat and help you get results faster!
Importance of recovery 🧘♀️
Taking a bit of time to make sure you are doing the points listed below will help your muscles be in the best physical shape for your workouts!
- Properly warm up and cool down when working out.
- Make sure you are getting enough water - both during your workout and throughout your day.
- Fuel yourself appropriately for your workouts and daily living.
- Have at least 1x rest day per week.
Gentle movement and stretching are great for sore and tired muscles. Try any or all of the following DediKate sessions:
🌟 BeYoga
🌟 Yes!Yoga
🌟 Calmé
🌟 Pilates
🌟 Stretching
🌟 Cool Downs
Nutrition and Hydration
Pre Workout: You don’t want to be eating too much an hour or so before your workouts. You want your body to focus on your workout, not on needing to digest food. We need our nervous system to switch from rest and digest, to fight or flight (to power us through a workout).
If you are having a meal, aim to have this 2-4 hours before a workout. For a lighter snack such as fruit and yoghurt, apple slices with peanut butter, or crackers with hummus or avocado, aim for this to be 1-2 hours before.
Post Workout: If you have done a long or intense workout, it can be helpful to have your next meal or a snack within around an hour of finishing your workout. If you have done intense resistance training, including around 20g of protein is ideal to assist with muscle repair. This could be a smoothie with fruit, milk, yoghurt and some healthy fat like peanut butter, or eggs on toast ideally with some veggies too.
If you have done a short workout or low intensity, there is no need to eat afterwards, waiting for your next meal is fine.
Hydration: A no-brainer, water is an essential nutrient that we need in large amounts every single day. Fun fact: If you lose more than 5% of your body weight in water, your ability to move and work can be decreased by as much as 30%. We need to be drinking at least 8 cups of water per day (around 2-3L). However, this will increase if you are working out of course!
Looking for short and effective workouts?
Join DediKate today and receive a 7-day free trial!
At DediKate we focus on fitness, strength, nutrition, a positive mindset and how we feel. It's not about short term weight loss or fad diets, it's about long term success and getting the most out of life!
DediKate workouts are short and effective so you can easily fit them into your schedule, at home, or anywhere at any time.
Our down to earth trainers are on this journey with you, and will encourage you to do your best and never give up!
