3 Steps to Turn your Workouts into Results

June 14, 2014 by Melanie Faris

My Balanced Approach to Weight Loss – Step 4


Today I woke up at 4:45 am for an in-home personal training session at 6 am. Some may find that a bit early to open their eyes, but I’m a morning person so I don’t mind :). I actually feel most energized in the mornings, even if I don’t feel like getting up at first…

After training today, I came home to discover the kale chips I attempted to make, which turned out perfectly crispy in my new Excalibur Dehydrator. Did I mention Thomas surprised me with one for my birthday? I LOVE it. Isn’t it fun when you get something new?! I have experimented with dehydrating fruits mostly, but now I know that kale chips will be a big part of my future. I have made them in the oven before to take with me to the movie theater to avoid buying popcorn. Good idea huh? I thought it was a great idea, but was sadly mistaken when I took a bite. The delicious crisp I was excited to have was more like a soggy chew. I guess you need to eat them hot out of the oven if they are going to stay crispy. I’m hoping the dehydrator is the answer to my kale problems. So far I ate half of my batch, and that was by 9 am. The real test is when I eat the other half stored in my cupboard later tonight or tomorrow :).

kale chips

Yesterday morning I went for a 5km run. About half way through, I suddenly felt like I was in an episode of Baywatch when the clouds decided to relieve themselves on me. I was drenched. But – it was a necessary run since I am going to be doing my first 5km race next Saturday. I could have easily sat under a tree and waited out the rain, but I knew I couldn’t stop since I had a goal to finish my 5km without stopping. If you know me, you already know how much I like goal setting (check out my balanced approach to weight loss – step three). During my run, I was picking mini-workout goals, and it was the only thing that kept me from knocking on a stranger’s door and asking for a towel and a seat on their dry couch.

I don’t want to overload you with information today, so I am going to keep this simple and give you three easy steps. The 4th step in my balanced approach to weight loss is about turning your workouts into results. Whether you are at the gym lifting weights, or doing squats with a baby at home, this tip can help you make the most out of your workouts.

I can’t tell you how many times I have gone to the gym and left without having a good workout. I have learned over time that if I don’t have a focus or a goal, I will not have a good workout – which means I won’t get the results I really want. Too many times I have talked myself off of the treadmill 5, 10, or 15 minutes earlier than I originally planned. I tell myself I am too tired or have more important things to do at home.

The truth of the matter is this:

Without a plan, you are planning to fail

In order to make this as straight forward as possible, I have listed easy steps below for you to turn your workout into results. Follow these simple steps to plan for a successful workout.


3 Steps to Turn your Workout into Results


Step 1: Make an appointment


You need to make an appointment to exercise. Book it one day at a time or add it to your full month’s calendar. This is not something you can say, “Maybe I will do it tomorrow.” You won’t! You MUST book an appointment and treat it like any other appointment in your schedule. You wouldn’t miss your doctor’s appointment or hair appointment because you didn’t feel like going. This is absolutely no different and just as important as anything else in your calendar.


Step 2: Know what you are doing before you start


Don’t go in blind. You need some sort of plan. Whether that means you have each exercise printed off beforehand, or you simply pick the muscles groups you are prepared to work. Do what you feel most comfortable with. You need some sort of plan. Before I walk out the door, I like to pick the muscle groups I want to exercise that day. Since I am very familiar with most exercises, I don’t need to take anything with me. Or if I am running outside, I know exactly where I plan to run so I don’t turn around too early. I don’t always need to know every detail for my workout, the most important part is to have a focus before you start.


Step 3: Set mini-workout goals


This tip is like my little secret weapon. It is the thing that pushes me those extra 2 or 3 reps that ultimately will get me the results I want. Before you start an exercise, pick a short goal that seems easily attainable. For example, I am at the gym ready to do squats. Ultimately, I want to do 20 repetitions. This is my big goal, which sounds a bit scary and difficult to attain. BUT, I do know that I can easily do 5 repetitions. So in my mind, I tell myself to do only 5 repetitions. Once I reach my first mini-goal of 5 reps, without stopping I say, “Okay Melanie, let’s do another 5.” Before I know it, I have made it to my big goal of 20 repetitions! You can do this with any exercise. I use this same secret weapon for running. Try picking the nearest stop sign as your goal instead of seeing how far you have left to run. Reach that stop sign then pick your next mini goal. This will make it interesting, fun, and help you to keep going when you otherwise would stop. To me, this makes it MUCH easier to hit my big goal by setting some mini-goals. Make it sound easy to attain so you can’t fail.


That’s it. I will leave you with it. Time to finally turn your workouts into results – the simplest way possible. Now get to work! 🙂



Click here to see the first 3 steps in my balanced approach to weight loss.


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