"I need to workout" [how to break the gym mindset - list included]


Circa 1980's park workout circuit really does work.

We all have the same 24 hours in a day. But very different demands and schedules. Although I love going to the gym to workout with heavy weights, my demanding schedule doesn't always allow it. And if I don't get some type of movement in, my ass feels 10x saggier and I'm tired all day. 

Exercise lowers stress levels, creates BDNF and endorphins. The only side effect is a nicer, toned body.

(Unless, of course, you workout recklessly)

One important reason exercise is so good for you: BDNF (brain derived neurotrophic factor). These are proteins found in the brain. They help prevent the death of brain cells and promotes the growth of new neurons. Lower levels of this protein are associated with obesity, Alzheimers and Dementia, accelerated ageing and depression.  Levels naturally lower as you age, but there are ways to help keep your BDNF levels up. 

Here are a few ways:

  • good night sleep
  • sunshine
  • intermittent fasting
  • ketogenic diet (higher fat, lower carb)
  • exercise
  • stress reduction (exercise helps)
  • foods high in antioxidants

Breaking the workout mindset.

The important take-away: as long as you place some stress on your body and challenge it, you're accomplishing the main goal of working out: improving your body.  Here is the basic fitness principle all fitness pro's live by called "General Adaptation Syndrome": workout (run, weights, yoga, whatever) - recovery (your body is sore and repairing muscle fibers) - super compenation (new and improved you) and new baseline (you need to push it a little further next time or stay at this current level). So as long as you challenge yourself, you're getting in a productive workout. 

photo from  bodybuilding.com

photo from bodybuilding.com

Break the workout mindset with these ideas.

So my new goal is, whether its a bodyweight workout, TRX, the old circuit course at the park or just use bands, I can always get a workout in. Even if I just do five minutes of banded glute thrusters. It hurts and is preventing my ass from sagging. Or 50 pushups. Or 200 air squats. Doing something is better than nothing every time. 

Here's a list to get you started:

  1. 240 rep bodyweight challenge
  2. Banded workout
  3. Banded workout 2
  4. Bodyweight workout plus TRX
  5. Anywhere bodyweight workout
  6. How to create your bodyweight workout (exercises included)
  7. Calisthenics workout (think park)
  8. TRX
*Important Tip: have your workout already in front of you so you have a roadmap to follow. Just going in willy-nilly doesn't work for most people. Have a goal to reach and push yourself to.
(of course, stop working out if something doesn't feel right...)


What's your favorite non-gym killer workout?