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INSIDE THIS ISSUE
1. We Appreciate You!
2. Intellectual Wellness: What It Is and How to Improve Yours 3 Exercises to Improve Your Balance
3. Prebiotics to the Rescue! Feta Chicken Burgers
4. Improve Your Workouts With the Mind-Muscle Connection
USE THE MIND-MUSCLE CONNECTION Mind Over Matter Isn’t Enough!
Turn off distractions. Remember the music or podcast we mentioned earlier? Turn it off! This also includes silencing your phone or turning off any nearby TVs. It may take some time to get used to working out in silence, but with nowhere else to wander, the brain has an easier time focusing on those muscle movements. Visualize the muscles you are using. Every time you move, whether using a stationary bike, taking a walk, or lifting weights in a gym, picture the muscles you’re using in your head. Imagine the muscle fibers stretching and contracting with each movement. Use cues to remind you of your working muscles. Sometimes, our minds drift off during a workout, and that’s normal. But if you
Many assume working out is the muscle's job, pushing weights around as we enjoy a song or listen to a podcast. While this may be a fun way to pass the time, you're not doing your fitness any favors with your mind elsewhere. When you work out, you should use a "mind-muscle connection," or purposely think about the movement and contractions of your muscles as you use them. This is better because when your brain consciously focuses on your muscles and their contractions, it employs more muscle fibers to complete the task. You build strength in a more complete, well-rounded way. If you're not using a mind-muscle connection yet, don't worry! Here’s how you can start next time you’re ready to sweat.
find your head in the clouds more often than you’re thinking about your exercise, it might be time to use a few cues. A cue simply reminds you of what you’re physically doing. One way to incorporate a cue is to talk to yourself with each repetition. For example, if you’re performing a bench press, you can say “up” when you push the bar away and “down” when you lower it toward you. Utilize time under tension. The slower you perform your exercise, the more opportunity your brain has to talk to those muscles you’re using. Try holding each repetition for three seconds before moving on to the next, and as you hold, visualize those muscles for the entire three seconds.
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