top of page

Get Your Head in the Game


Here's a little start-of-the-week-giggle for ya.

How many people can relate to these feelings? Yeah, a lot of us-- especially those first two!

The truth is, everyone has their "off" days; the days in which we just don't feel like going to the gym, and even when we get there, we aren't truly "there".

Hey, it happens! The key is not letting it happen often.

I'm talking about keeping your workouts primarily solid and your head in the game-- getting into the zone so that, by the end of your workout, you feel like an Olympic athlete ;)


Make "off days" a thing of the past by utilizing some of these

best ways to stay focused and nail your workouts!

1.) Envision your goal

Be that a long or short range goal, have it in mind and put an image with it in your head!

Getting married soon? Picture you in that wedding dress!

Got a meet coming up? Imagine you reaching a new squat or chest press PR

Want to lose 5 pounds? Envision the moment where you step on the scale and see your target number!

Whatever the goal, big or small, take a moment before you get into that gym to picture it and picture yourself achieving it. Close your eyes, focus on that moment, and feel all the "feels" that come along with the achievement! Let that ignite your fire.

...and, if that isn't enough...

2.) Leave your baggage at the door

Don't bring your problems into the gym! As soon as you walk in, drop your worries, stressors, and problems at the front door.

Use the gym as your "reset" to a crappy day. Dedicate the gym and your workout as "me" time, and don't let anything else get in the way of you and your fitness goals.

3.) Change up your music!

Seems simple but it really does make a difference! Stuck in a rut? Make a new playlist or listen to a new genre that you don't usually play during your workouts.

Pick music/genres that get you pumped up and excited! Stuff you can't help but nod your head to. Zone in on your music and your lifts, and tune everything around you out.

4.) Put your phone away

So you created a playlist, great, now put your phone away and let the music play without fussing with the phone!

Smart phones are wonderful and horrible both at the same time (as discussed more in an Instagram post below...)

5.) Use positive thinking/"I" statements

It may feel a bit weird at first, but if you really want to get your head in the game, then you need to talk yourself into it! On your drive/walk over to the gym, or in the locker room before you hit the floor, take some time to talk to yourself (inside your head or else you may get some stares...).

Remind yourself that you are capable of killing your workout. Tell yourself that you are going to crush it. Get yourself excited to take on another challenging workout!

"I'm going to dominate this leg day!" "I'm going to push it until I can't anymore!"... these are "I" statements, use them!

6.) Pay attention to your form

If you're exercising carelessly not only are you more susceptible to injury, but you're susceptible to distraction!

Focus on your technique throughout every part of a movement. Use the mirrors to watch your form and track your progress. Make it so that you are so honed in on your every little move, that nothing else around you matters.

Place all your energy and all your focus on you.

7.) Come in with a game-plan!

You wouldn't walk into a job interview or a big meeting/test unprepared, so why treat the gym any differently? Come in with a purpose.

Mindlessly wandering around the gym floor from equipment to equipment is certainly no way to bring intensity and focus to your workout.

Go in knowing! Know your exercises, know your weights to use for each exercise, know your goal weights for each exercise, know your rest periods, etc.

Have a game-plan, and be ready to tackle it.

(Need help formulating a plan? Reach out to me and I'll give you a program to follow!!)


Lack-luster workouts and sluggish days happen to the best of us, but with the help of these tips and tricks, you can get back your fire and make every second in the gym count!!

Get psyched, everybody-- it's going to be a great week!

Now go dominate that workout...




Set goals! Set both long and short-range goals to keep yourself motivated. Be sure that the short-range goals will eventually lead you to your big-picture, long-range ones. Consider them stepping stones on the path towards something bigger.



Do what you like to do. Don't just start doing something because everyone else is; find what you truly enjoy and do that. In the end, if you don't have a genuine interest in your workouts and lifestyle, you're going to hinder your progress.



Switch things up! I know this may sound kind of funny after just reading #2, but as humans, we can get bored of doing the same thing over and over. As well, our muscles can get "bored" and we can plateau. Do not be afraid to try new things and incorporate change to keep you entertained and your muscles guessing!

bottom of page