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7 Ways to Trick Your Brain Into Enjoying Exercise Again

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7 Ways to Trick Your Brain Into Enjoying Exercise Again

Getting to the gym can be tough, we know that. You have a full-time job. A busy commute. Family and social commitments. And you’re tired. Fall-asleep-on-the-couch tired. When it comes to keeping up with your day-to-day life — and the latest season of The Last of Us — who has time for a 6 a.m. bootcamp class with Coach Keith?

And yet, sticking to your fitness goals is important. You know that working out makes you happier and healthier, even if it’s sometimes the very last thing you want to do. So how do you creatine a routine that will actually stick? How do you curate a workout regimen that’s both efficient and enjoyable?

I’ve compiled seven time-saving, workout-improving strategies, designed to help you exercise both smarter and harder. Call them hacks if you must. Play around with the tips below and you may find it’s easier than ever to achieve an optimal workout, especially when you’re at your busiest.

1. Start Snacking

Snacking might derail your diet and sink your summer bod, but in exercise terms, micro-workouts come highly recommended. Just ask Steven Dick, director and founder of The Fitness Group, who loves breaking his workouts up into smaller “exercise snacks” throughout the day.

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“It really works for me,” he says. “A fair few health providers recommend this approach, in which instead of setting aside a full hour to work out, I’ll do short bursts of exercise, like five to 10 minutes of bodyweight squats, lunges or push-ups.”

You can do these between meetings, while waiting for dinner to cook or whenever you get chance throughout the day — meaning you can get your workout in without needing to block out an entire hour.

2. Learn to Superset 

Fitting in an entire workout before or after work can be difficult, especially considering everyone in town seems to have the same idea. Even in the best gyms, equipment comes at a premium during busy times. So consider the superset, in which you’ll perform two complementary moves back to back, saving time and adding in a nice little aerobic hit alongside your weight session. 

“A dumbbell squat and a lying leg curl will work both the quads and hamstrings,” says Alasdair Nicoll, personal trainer at The Fitness Group. You can apply it to any body part (i.e., lat pulldowns and lat raises) as a quick and efficient way to work multiple muscle groups in a short span of time, without compromising performance.

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In fact, a 2015 study found that short, fast workouts can be just as beneficial as longer, slower workouts. If you’re short on time, fast and efficient — yet still controlled and considered — may be a winner.

3. Go Backwards

When counting out your reps, think “10, 9, 8 and so forth.”

According to Kieran Sheridan, founder of Gulf Physio, “Studies show that downward counting creates a shorter perceived duration.” There’s a word for this sort of thing: “subjective time judgement.” By focusing on smaller numbers as the set gets tougher, you’re alerting your brain that the end is near.

4. Turn Up the Volume

Queuing up music doesn’t just have a massive impact on your enjoyment of exercise, but it can elevate your performance, too. 

“Studies have shown that music is actually a vital part of any workout’s success, as it helps to improve performance by positively boosting your mood, which makes you more inclined to push yourself harder,” says Reiss Mogilner, a personal trainer at F45.

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Mogilner says tempo plays a big part — he prefers upbeat songs to get him in the mood during his workout, putting him in the right frame of mind to hit personal bests. “Opting for uplifting music and songs that have good memories attached to them is the best way to give you the boost you need,” he says.

Pop and rap are shown to be particularly effective when it comes to both endurance and performance, so it might be time to dust off that Wu-Tang playlist.

5. Game It Out

You know what’s fun? Video games. You know what isn’t? Grinding through another set of EZ bar curls when you’d rather be anywhere but the gym. The key might be to bring some gamification into your workout, with one study finding modest short-term fitness improvements in those who track their metrics via a wearable. 

But you needn’t stop there. It’s well proven that training with a buddy increases competitiveness, and the same applies for tech that turns your workout into a competition, be that your Peloton, Strava account or your gym’s connected treadmill.

“Gamification allows you to compete against other gym members,” says Dick of The Fitness Group. “You can be on the treadmill and your avatar can run past the avatar of the person next to you. What a way to unlock that inner motivation and keep you pushing past the final few miles!”

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6. Hunt the Workarounds

If a certain movement drains your will to train, don’t white-knuckle your way through it — replace it with an effective alternative. Deadlifts not your thing? Try heavy farmer’s carries or trap bar pulls. Burpees feel like a chore? Sub in a kettlebell complex — a dynamic, full-body sequence that builds strength and cardio without the mental slog. Can’t face another long run? Opt for hill sprints or a zone-2 bike ride with a podcast.

There’s always another way to move. It might feel like you’re shirking exercises at first, but adaptability isn’t laziness — it’s strategy. The more these workouts work for you, the more likely you are to keep showing up.

7. Prioritize Fulfillment

“Find [a workout] that brings you the most enjoyment and focus on that,” says Bryce Hastings, head of research at gym chain Les Mills. “Whether it’s running, strength training or yoga, finding fulfillment in the activity makes the experience itself a stress reliever, turning exercise into a break from life’s demands.”

Still not feeling it? Instead of focusing on long-term goals, consider the immediate high you get from a well-performed rep. “Society promotes exercise and fitness by hooking into short-term motivation,” says Michelle Segar, director of the University of Michigan’s Sport, Health and Activity Research and Policy Center. Focusing on the immediate moment instead of vague future milestones is a great way to celebrate your progress.

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Fitness

iFIT, Samsung Health partner to deliver personalized fitness through Galaxy devices

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iFIT, Samsung Health partner to deliver personalized fitness through Galaxy devices

iFIT partners with Samsung Health for fitness through Galaxy devices: ©David Bokuchava – stock.adobe.com

iFIT and Samsung Health are joining forces to bring personalized, connected fitness experiences to millions of users around the globe, the companies announced Monday.

The partnership will integrate iFIT’s interactive content and intelligent fitness equipment with Samsung’s Galaxy ecosystem, giving users access to an expansive library of health and wellness programming—including strength training, yoga, cardio, mindfulness and recovery content—through the Samsung Health app. The content will begin rolling out this fall in 10 countries, including the U.S., U.K., India, and Germany.

“Personalized wellness is the future—and together with Samsung Health, we’re helping millions of people engage in healthier, more balanced lives across the globe,” said Kevin Duffy, CEO of iFIT. “Our iFIT content inspires people to work out more. Using real-time data to go beyond reps and heart rates delivers smarter, more intuitive guidance to actually drive results.”

Samsung Health users with compatible Galaxy devices such as the Galaxy Ring or Galaxy Watch will be able to access selected iFIT content for a monthly or annual fee. The integration promises to offer a more tailored experience by leveraging health data and AI-powered insights directly from users’ wearable devices.

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Dr. Hon Pak, senior vice president and head of the digital health team for Samsung’s mobile business, said the collaboration demonstrates the company’s commitment to preventive health and digital wellness.

“Through Samsung Health, we aim to provide highly personalized fitness experiences that empower individuals to adopt healthier behaviors and enhance their well-being,” Pak said.

Connected Fitness Expands With Personalized, AI-Driven Experiences

The health tech landscape is rapidly evolving as consumer demand for more personalized, data-driven wellness tools continues to surge. At the center of this transformation is the growing role of artificial intelligence and wearables, which are helping users monitor, understand, and act on their health in real time.

Advancements in biometric sensors and mobile health platforms have made it easier than ever to collect meaningful health data—ranging from heart rate variability and sleep patterns to stress levels and metabolic indicators. The latest generation of wearable devices now serves as round-the-clock health companions, with some models even offering early warning signs for conditions such as atrial fibrillation or sleep apnea.

Artificial intelligence has further enhanced the value of these devices by interpreting complex data into actionable insights. AI-driven coaching can provide users with personalized exercise routines, dietary suggestions, and mental wellness interventions based on their unique health profiles and daily patterns.

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Meanwhile, the integration of fitness content with mobile ecosystems means users no longer have to juggle separate apps and devices. Instead, they’re experiencing seamless transitions between workout recommendations, health record tracking, and motivational coaching—all on a single platform.

As more companies collaborate across fitness and tech sectors, these innovations are shaping a future in which preventive health is accessible, engaging, and deeply personalized for users at every fitness level.

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Protein mistake could be holding back your workout results: The real deal on when to eat your protein | – Times of India

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Protein mistake could be holding back your workout results: The real deal on when to eat your protein | – Times of India
Image credits: Getty Images

If you have been on the internet, follow a dedicated exercising routine and are into health-conscious eating, then you might have seen at least one post or reel with an influencer sharing they like to eat an amount of protein before or after their workout for better efficiency and absorption. While some believe taking it before the workout provides the energy, others add that having it after the workout improves absorption and gives a boost. But which of them is ideal, let’s find out!

What are the different forms of protein one can take?

Originating from the Greek word protos, meaning first, protein is the most important requirement in human nutrition. It strengthens the bones and constructs the hair, blood, connective tissue, enzymes and more. According to Harvard Health, the recommended dietary allowance for protein is 0.8 grams of protein per kilogram of body weight, which can be added in the diet through nutritious options such as eggs, chicken and turkey, milk, salmon and tuna, nuts, beans, cheese and more.

How does protein help before a workout?

How does protein help before a workout?

Image credits: Getty Images

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If you are someone who faces problems while working out on an empty stomach, ensuring your protein intake before the workout might work in your favour. It limits the carbs in the system while keeping the hunger at bay. Additionally, researchers found that pre-workout protein doesn’t increase resting energy expenditure and ensures that the protein is stocked in the body when required for muscle protein synthesis. However, one should have protein at least an hour before a workout as it could lead to digestive problems.

How does protein help post-workout?

Research has found that consuming protein within the immediate and prolonged post-exercise window supports adaptive response in skeletal muscle. Resistance exercise is believed to boost the muscle’s anabolic response to protein intake for up to 24 hours. Additionally, post-workout protein intake also reduces muscle damage, inflammation and promotes satiety.

Does the anabolic window matter?

Many suggest eating protein within 30-60 minutes post-workout

Image credits: Getty Images

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The anabolic or metabolic window is a time after a workout when the body is considered to be the most receptive to nutrients. It is believed that consuming high protein during this time promotes muscle protein synthesis and replenishes depleted glycogen stores. Many suggest eating protein within 30-60 minutes post-workout, whereas others suggest it can extend up to a 4-6 hour window. While it might be effective, the anabolic window still remains under-researched and is not definitive science.

Which is better protein timing: Before or after a workout?

What matters is watching your protein intake and exercise routines

Image credits: Getty Images

A study compared the effects of consuming protein before and after a workout on muscle strength and size. The researchers divided 21 men into groups of two, both of which received a protein shake containing 25 g of protein. While one received it before the workout, another received it after. Each participant completed a full-body workout thrice per week for 10 weeks.The results showed no significant difference in muscle strength or size between the groups, thus showing no difference between the pre- and post-protein intake. Additionally, what matters is ensuring the daily protein intake, no matter pre- or post-workout.The way the body processes the protein might depend on the type of exercise, digestion capability and protein source. Thus, what matters is watching your protein intake and exercise routines no matter what the timing is.Disclaimer: This article is intended for general informational purposes only and does not constitute medical, nutritional, or professional advice. Always consult a qualified healthcare provider before making significant changes to your diet or exercise routine.

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My weak glutes were causing my lower back pain and recurring knee issues—but these four exercises fixed that

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My weak glutes were causing my lower back pain and recurring knee issues—but these four exercises fixed that

When my recurring knee and lower back pain led me to a physical therapist, I was surprised that they prescribed a set of glute-strengthening exercises.

I’m an avid runner and enjoy lower-body workouts, so I had assumed my glutes were doing their job, but I was wrong.

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