Be mindful (not mindless) during your workouts

Mindfulness could also be equated to focus, awareness, being in touch, recognizing how you feel, and being present in your current experience. Sometimes all that means is we need to slow down to soak in all the input for our five senses.

Being mindful is tough. We are all busy people and sometimes just trying "get things done" means we miss the details.

As a fitness trainer, I see disconnection in the gym all the time. Picture someone working out, doing some basic bicep curls. The weights are heavy, but too not heavy for this person. But as you more closely observe this guy or gal, you can see they are clenching their jaw with every curl, white-knuckling the bar, squeezing their eyes closed with each rep, and creating massive tension in parts of the body that are NOT the bicep.

Hey you! It’s a bicep curl—not a jaw strengthener! This is someone that could be more mindful of their body and focus to hone in on what they are doing.

We all do this when we are busy, distracted, moving too fast. Taking the time to slow down and be mindful will help you be more productive and steer your energy towards what's important. What is at hand. The same is true for your workouts; in the gym, at home or outdoors.

When we are mindless versus mindful, we unconsciously take focus away from what we trying to accomplish and divide that energy up. As a result, that means we create unnecessary tension in our body and are less productive during workouts.

Exercise is an ideal place to diffuse tension and distractions from the day. Let it go! Focus on what you're doing; not the other stuff for a hour or so.

Now, I'm certainly not saying you shouldn't grunt or grimace when you are pushing yourself or you'll be unproductive. But rather, I'm encouraging you to think more precisely about being present. Focus on your form and body alignment to isolate the muscles you are using.

It IS possible to be at ease in mind and body yet press yourself to work harder. Here are some simple steps you can take that will help balance ease and working hard:

• Visualize first. Create an image of what you’re trying to accomplish in your head before you do it. Picture good form, fluid and controlled movements. Think about what body part is being worked, what muscles stabilize the movement, the motion your muscles will make....and then contract.

• Check yourself. When you are mid-motion, can you check-in with the rest of your body? Is there tightness in other muscles? What about your jaw and hands? Are they relaxed? Are other muscles compensating or joining in the motion when they shouldn't be? Recognizing and realizing extra tension in your body is a big step. Now let's try to resolve it.

• Slow down and breathe. Whether you're on a bike, running a trail, kayaking or working through a HIIT class, relaxing your body usually makes you more efficient and productive. Recognize the tension, breathe into it and with each exhale picture the tension leaving your body with your breathe. Imagine breathing in green air and blowing out red air. I know, I know....for some, this may all sound a little out there, but our bodies are capable of great things if we let them flow, and quit trying to control them.

This process of visualizing, recognizing and releasing means you are practicing mindfulness not mindlessness! When you are mindful about your workouts, you can reach more gains.you will work the targeted muscles and experience greater gains.

Test yourself for mindfulness!

1. Get in the push-up position (straight arms or plank position). Visualize keeping your body in a straight line through your spine, head all the way to your toes, for the full movement. Engage your core to stabilizing your spine, no drooping those hips or lower back.

2. Lower yourself slowly, bending at the elbows only, joints in (don't wing your elbows out). Bend at roughly a 45-degree angle, touching your chin lightly to the floor without dropping your face to the floor or bending your neck forward. Keep those glutes engaged!

3. Contract slowly back up. Think of these movements (elbows in, neck aligned, chin on floor, back straight, glutes working) each time you do this push-up movement. Now you are being mindful! Nice work.

We exercise for a wide variety of reasons, but if you're not being mindful you may not be getting the maximum return on your hard work. Consciously or unconsciously we enjoy the release of endorphins and the release of tension. Practice your focus during workouts and you should see improvement in your body and your mind. Win-win!