Get Better Without Working Harder
Ready to crush 2024 without putting in extra hours or effort? Good news—you don’t have to work harder to see results. Sometimes, small tweaks to your routine can make a big difference. Whether it’s showing up a little earlier, being more mindful, or tracking your progress, these simple habits can help you improve without breaking a sweat (outside of your workout, of course). Let’s dive into seven easy ways to level up in the new year!
1. Show Up on Time
Being fashionably late is so last season!
While we don’t hand out crisp $20 bills to those who arrive at 4:10 for the 4:15 class (sorry, we’re not that fancy), showing up on time—or even a bit early—will set you up for success. Coaches work hard to ensure you get the most out of your hour, but that only happens if you’re ready to go when class starts.
Arriving early lets you get organized, hear the class plan, and spend some time on mobility work. Prepping your body helps loosen up stiffness and gets you primed for the workout. If you stroll in late, you might miss critical instructions and waste time catching up instead of lifting heavier or moving faster.
Do yourself a favor: come a little early, focus on getting ready, and make the most out of your time in class!
2. Wait Until Everyone Is Done Before Cleaning Up
Sometimes workouts run right up to the end of the hour, and we know you’ve got places to be! If you’re in a rush, just let your coach know.
However, our gym thrives on community. Cheering each other on builds camaraderie and helps create a supportive environment. Imagine being mid-burpee while someone starts cleaning up around you—not exactly inspiring, right?
Instead, if you finish before others, take a moment to encourage your classmates. A little positivity can go a long way for someone grinding out their final reps. Supporting each other will make you feel like part of something bigger than yourself—because you are.
3. Leave the Gym Better Than You Found It
It’s been said that when your time on this earth is up and you’re standing at the pearly gates, you’ll be judged by how well you put away your dumbbells.
Okay, maybe not. But keeping the gym organized benefits everyone. An orderly space means you always know where to find equipment and don’t have to stretch on a dirty floor.
Even in your post-workout zombie daze, take a second to return your dumbbells, kettlebells, or other gear to their proper places. Right-side-up, matched, and neatly arranged—so the next person has the same great experience you did.
4. Be Friendly
The gym can be intimidating, especially for those just starting their fitness journey. A quick “Hi, I’m [Your Name]” and a friendly smile can make a world of difference to someone new or struggling.
Building relationships is one of the best things about group fitness. Having a supportive gym family makes workouts more enjoyable and adds a layer of accountability. When you’re excited to see familiar faces, it’s easier to show up consistently.
5. Listen to Your Coach
Seacoast Athletics coaches work hard to prepare for class and provide valuable tips to help you crush your fitness goals.
We know you don’t come to the gym just to listen to us talk, so we keep our instructions short and focused. But it’s important to pay attention to what we’re saying! Whether it’s explaining proper form, sharing workout strategies, recommending weights, or offering modifications, we’re here to help you get the best experience possible.
6. Use PushPress
Recording your weights in PushPress is one of the easiest ways to ensure steady progress over time.
If you don’t know what weights, bands, med balls, or kettlebells you’ve used in the past, you’re likely repeating the same workouts and missing out on opportunities to get stronger. Logging your workouts keeps you accountable, helps prevent injuries, and motivates you by showing how far you’ve come.
Plus, tracking progress is the foundation of progressive overload—a key principle in strength training. It’s the gradual increase in stress placed on your muscles, challenging them to grow stronger. In short, no more using the same weights week after week.
Think of progressive overload like parenting. You start small: “Pick up your toys.” Once they’ve mastered that, you up the ante: “Now pick up your sibling’s toys, too.” It’s a gradual process that leads to big gains—for muscles or kids!
7. Stay Invested
We get it—you’ve got a million things on your mind. But thinking about your grocery list while you’re on the Echo Bike isn’t going to get those calories burned any faster.
Staying focused on your workout helps you move more efficiently, lift with better form, and stay in the zone. Daydreaming only slows you down and increases your risk of injury. Whether it’s cardio or lifting, maintain that mind-muscle connection and give it your full attention. Your to-do list can wait until the cool-down.
The Bottom Line
These seven small changes may seem insignificant, but they can make a big difference in your fitness journey. By showing up on time, cheering for others, keeping the gym tidy, and staying focused, you’ll see growth—without any extra effort.
If you master the little things, you’re already on the path to mastering the big ones. Here’s to a stronger, better 2024!
