FITNESS

Centr Team

Screaming, cursing & 9 more tiny workout hacks

Da Rulk workouts are 17 percent easier when you make some noise.

2. Just one %$*#^&! more

You’re already making noise, so while you’re at it, why not drop a few choice curse words, too? It’s long been known that swearing can help people to better tolerate pain. Now studies have shown that swearing can also improve physical performance, including strength and power. The cause is not exactly known, but researchers believe that dropping regular curse-bombs may have a psychological effect. Just try to keep it under your breath if you’re in the gym with other people around, okay?

3. Turn up the volume

The right music playlist won’t just make you feel super cool in the gym (#priorities), it will also lift your performance. Sports scientists have studied the impacts of tempo, rhythm and all that jazz (or hip-hop, if you prefer) and found that listening to the right tunes can improve your performance in multiple ways, from endurance to power and coordination.

Alexz’s perfect workout playlist must include Doja Cat.

For instance, “when listening to music, people tend to underestimate their exertion by about 10 percent” , which means your training will seem less arduous and more enjoyable. With the right BPM and motivational lyrics, you might also find yourself achieving your flow state.

4. Personalize your warm-up

When you’re warming up before a Centr workout, we’ll make sure you fire up all the major muscle groups and the range of motion required for the session ahead. However, not every warm-up will address any specific pain points you have, so it’s a good idea to modify or add to your warm-ups to ensure you do what YOU need to perform.

For instance, if you need help switching on your core muscles to protect your lower back, we recommend you save Tahl’s Core Activator and make it part of your regular pre-workout routine. Tahl can also help you prepare your wrists, while Foundation Training can make a great alternative warm-up for your shoulders and back.

5. Snack your way to your goals

You’re not going to get the results you want when you’re running on empty. Follow Angie’s tips and fuel your performance with her favorite snacks for your goal: whether you’re training to get Healthy, Fit & Toned, or your goal is set to Lose Fat, Build Strength or Gain Muscle.

6. Grab a buddy

We’ve all seen how Luke and Bobby egg each other on when they train together. It’s not just good for a laugh – working out with someone else is a proven performance booster.

The real gains were the friends we made along the way.

Whether it’s competitive instinct driving you to dig deeper and bust out an extra rep to “win” the workout, or simply being motivated to get up and exercise in the first place, science has shown us many times over that having a training buddy will take you further. You’ll find all the support and motivation you need 24/7 in our Centr community.

7. High-intensity hydration

Your water bottle is just as essential as your workout mat. As dietitian Angie explains: “Studies show even just a 2 percent loss of body weight (through water loss) can impair cognitive performance and psychomotor skills.”

Ashley stays on top of her workout game by hitting her water bottle during rest breaks.

Reaching that point is easier than you think if you’re doing a sweaty HIIT session or working out in warm weather. To keep up your fluid levels, Angie recommends showing up to the workout well hydrated, then drinking at least 125 mls (4 fl oz) for every 15 minutes of exercise.

8. Be a shoe snob

Sneakers don’t just come in “running” or “casual”. It’s important that you wear the right shoes to support your body through different styles of training.

Plyo, Boxing and MMA: Explosive and lateral movement requires shoes that offer good support for your ankles, as well as plenty of cushioning through the sole. The lighter the shoes, the better.

HIIT, HIRT and HIIT Strength: Shoes known as “cross trainers” are perfect for this style of training, as they have a more flexible construction to allow for easy movement.

Pilates and yoga: Going barefoot helps you grip and build up balance and strength, because your feet have muscles too!

Weight training: Look for shoes with a thinner, flatter sole to provide more connection with the ground. A wide toe box is ideal, allowing your toes to spread and grip the floor. Many advanced lifters like to go barefoot, especially for key compound moves like squats and deadlifts, to improve their grip and stability. Just remember to keep those tootsies safe. Nothing deflates a post-workout pump quite like a dumbbell dropped on an uncovered toe.

9. Visualize crushing it

When your mind’s not in it, your body won’t be either. So switch on, get focused and get in the zone with a mental warm-up. You can find the pep talk that works for you by filtering for ‘Performance’ in Meditations & Sleep on the Centr app.

Big challenge in front of you? Build mental strength and improve your resilience with a performance meditation from Bobby.

10. Get paid

Would you be more likely to show up to the workout mat if someone paid you to? Research says yes! A huge study has shown that even tiny training rewards (equivalent to 22 cents per workout) have a big impact on motivating people.

If no one is offering to pay you, come up with your own reward scheme: you might drop a coin in a treat jar for every workout, or transfer a set amount to your vacation savings when you hit your monthly workout target. This tactic can be especially helpful if you’re a beginner or struggle to stick to an exercise routine.

11. Film yourself

Nothing weird, we promise. Recording and then watching your workout is one of the best ways to check and fix your technique. The other benefit you may not realize is that having the illusion of an audience – even if it’s just the camera on your phone – will make you more conscious of your form and effort, thereby encouraging you to work harder through a filmed workout.