The 166-Hour Advantage: What to Do Between Your Workouts to Reach Your Goals & Feel Your Best!

Your training sessions may only take two hours each week. But your results are built during the other 166.

One of the most common questions we get is, "What more can I be doing, outside of the gym, to help me reach my goals?"

Maybe you're starting to feel like you’ve hit a plateau. Maybe you're feeling good about your progress and want to take things to the next level. Or maybe your schedule just doesn't always allow you to get into the gym as often as you'd like.

The good news is that your results aren't determined by the one or two hours you spend with us each week. What you do the other 166 hours matters, too. You don't need to overhaul your entire lifestyle. A few simple habits outside the gym can help you build on the work you're already putting in, improve your recovery, and keep you moving toward your goals.

Here are a few easy ways to continue making progress between your training sessions.

Increase Your Cardio

Adding in extra cardio or activity is one of the simpler ways to reach your goals. It’s good for burning extra calories, working on your cardiovascular health, and is great for muscle recovery.

Walking is one of the easier places to start and can be super beneficial in terms of recovery, as well as cardio. Feeling sore from Monday's workout? Go for a 20-30 minute walk the next day. Light movement increases circulation, helps reduce stiffness, and gets your muscles moving again, making recovery feel much easier before your next workout.

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If you enjoy being outdoors, hiking is another excellent option. Depending on the trail you choose, hiking can become a great lower-body workout while also challenging your balance and cardiovascular system. Plus, it's hard to beat getting some exercise while enjoying fresh air and a great view. 

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Maybe running is something you are interested in getting into. Maybe you want to increase your existing running routine. Mention it to your trainer and come up with a plan. Just be sure to gradually build up your endurance the same way you build up your strength in the gym. Don't go from never running to trying to sprint through a 5K. That level of cardiovascular training needs to be controlled and gradual, the same as anything else.

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Even something as simple as increasing your daily step count can have a big impact. If you're averaging 5,000 steps per day, try working toward 7,500 or even 10,000. If you're already consistently hitting 10,000, see if you can add another couple thousand. Small increases over time add up.

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An object in motion stays in motion. If you stay moving, you are going to build the habit and keep moving! 

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Do Your Warmup At Home

Your warmup isn’t just something to do before your workout. It’s a great way to add 10 minutes of purposeful movement with very little mental effort. Try going through it first thing in the morning or at the end of your day. It gets the blood flowing, loosens up your joints, and wakes those muscles up after a good night's sleep or a long day of work. 

We have many clients who currently do this every morning, it helps them feel energized and get ready for the day.

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If you want a little more, you can also ask your trainer for a few additional simple exercises to do afterward. Suddenly you have a quick 15-20 minute workout that didn’t need much extra thought, equipment, or planning 

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Ask For At Home Workouts

Speaking of asking your trainer, ask them for some at home exercises or workouts you can do. Let them know how long you want them to be: If you happen to have any equipment at home, we can build a routine around that. Even if you don't have much at home, that's okay! Resistance bands, a few dumbbells, or a medicine ball can provide plenty of variety, and we're always happy to recommend equipment that's actually worth buying instead of letting it collect dust in the corner.

The goal isn't to replace your gym workouts—it's to give you another tool to keep making progress between sessions.

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Foam Rolling

Foam rolling is beneficial in so many ways. It helps improve circulation which is great for recovery, reducing muscle tightness, improving mobility, and simply helps you feel better after a challenging workout.

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Increasing blood flow to the muscles improves the delivery of oxygen and fresh nutrients to the muscles. Fresh oxygen and nutrients help aid in muscle recovery, decrease soreness, and improve overall mobility. After a foam rolling session you are able to move more comfortably, and it will help prepare your body for your next workout. 

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If you’ve never used a foam roller, or aren’t sure what muscles you should be rolling, ask your trainer! We can show you a simple but effective routine based on you, your body, and your goals.

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Make One Small Nutrition Change

Exercise is only one piece of the puzzle. Your nutrition habits outside of the gym have just as much impact on your progress. The key though is not trying to change everything at once. Choose one habit you’ve been thinking about adjusting. Maybe it’s adding protein to every meal. Maybe it’s replacing your nightly bag of chips with fruit, or another healthier option. Maybe it’s as simple as drinking more water throughout your day. 

Our bodies thrive on routine, even with what we eat. If you’ve been reaching for that same evening snack every night for years, don’t get discouraged if you’re still craving it for the first few days. That is completely normal. Give yourself a couple of weeks before deciding whether it’s working or not. Small consistent changes are much easier to maintain than dramatic ones. Over time those small changes will produce big results!

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None of these suggestions are meant to replace your workouts. They’re designed to build on the work you’re already doing. Pick one or two ideas that fit naturally into your lifestyle and stick with them. You don’t have to be perfect, just consistent. 

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The little things you do between your sessions in the gym will go a long way towards helping you achieve your goals!

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If you have any questions about how our trainers can help you feel your best, contact us here!

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