5 Things You Must Do To Get A Good Workout

It’s Friday, the end of the week. You’re looking forward to the weekend, the nice fall weather, apple picking with the girlfriend, and of course FOOTBALL! You know you should get a workout in, especially since yesterdays workout was par at best. But you just can’t seem to find the drive, motivation, or enthusiasm to gather up a collection of exercises you called a workout.  Take look through these 5 things and I’m sure they will get you off your leather office chair and onto a deadlifting platform.

1. Get A Good Night Sleep

Come on Doug, you say that all the time. Well, are you doing it? No. That’s why I keep saying it. People forget how important a good nights sleep is on the following days productivity. Shut off the phone, the TV, the IPad, at least 30 minutes before you go to bed. Don’t fall asleep to the season finale of Snooki & JWow. Have the next day all planned out, kill the electronics, and dream about a date with Jessica Biel.

2. Have Good Music

How can you get a good workout when your listening to elevator music? Turn off the crap and crank some Disturbed, Papa Roach, Beyonce, Drake, or my favorite, Carly Rae Jepsen, Call Me Maybe. You need to set the mood, and if you want to see serious results you have to be into your workout. To be into your workout, you must have some badass music cranked.

3. A Good Training Partner

Nothing is more motivating when you look over and your training partner is deadlifitng more than you. They give you a push, they spot you, make fun of you, and make the hour one of the most productive hours of your day. I know a lot of people enjoy just putting in the headphone and listening to some Carly (see above), but the motivation of a good training partner is a must have in my opinion.

Speaking of a training partner and spotting. Tony Gentilcore just put out a hilarious blog on how to spot a dumbbell chest press.

Check it out here: Tony Gentilcore’s Blog

Guys, please stop spotting from the elbows.

4. A Motivational Setting

Have you ever head the saying your income is probably an average of the 5 closest people you hang out with? Some would argue your strength/fitness could follow the same rule. If you’re in a setting where more time is being spent adjusting the elliptical to your setting, and picking your favorite TV channel, you probably are not too motivated to lift heavy things. Here at STS we don’t have mirrors, no TVs, no fancy cardio. Why? Because our clients are here to work! Get in a setting where people around you are just as motived, lifting just as heavy, and pushing you, as you push them.

5. Have A Plan

If all the above is followed I can promise 9/10 times you will have a legendary workout. However, if you don’t even have a plan of what exercises you’re doing that day, then that has to change, QUICKLY. Have a plan, whether you come up with it, or seek help, know what you’re doing. Don’t just go in and pick exercises like you’re picking good bananas out of the bunch. “I’ll have that one, and that one. I’ll do that one, and that one, and that, oh and that one.” Cut the crap, have a periodized plan, WRITTEN down, and know what you’re doing before you go into the gym.

Take these things, implement them, and I promise you, your workouts will be like never before.

Happy Friday, and enjoy the weekend!

Doug Spurling, CSCS, NSCA-CPT

President, Spurling Training Systems

Kennebunk, ME

Check out our website here: STS Website

Check out our Facebook page here: STS Facebook Page

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About Spurling Training Systems

At Spurling Training Systems, our focus is on providing a superior athletic conditioning experience. The combination of expert training, time spent understanding your specific goals and customized program development is what makes Spurling Training Systems a unique and effective training experience for athletes of all ages, levels and abilities. Doug is the founder and owner of Spurling Training Systems. He graduated from University of New England with a Bachelor of Science in Applied Exercise Science. He has several years of experience as both a personal trainer for general fitness and a strength and conditioning coach for athletes. His certifications from the National Strength and Conditioning Association (NSCA) include Certified Strength and Conditioning Specialist (CSCS) and Certified Personal Trainer (CPT).
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