What does mindfulness have to do with your fitness results?

You may have heard fitness types talking about the importance of mindfulness while working out – a trend that’s only growing. But what does it actually mean?

Combining movement with mindfulness is exactly what Centr Fusion – the 6-week workout program on Chris Hemsworth’s Centr – will do. This kind of holistic program is designed to help you lose weight and tone up, while also helping you find calm and focus.

“When your mind and body come together when they converge, that is when you have peak performance,” says renowned boxing expert and Centr Fusion trainer Michael Olajide Jr.

We hear you, Michael! But why exactly is mindfulness important and how does it help your physical fitness?

First up, what the bleep is ‘mindfulness’?

Mindfulness is often equated with meditation, but it turns out meditation is just one way to practice mindfulness. A good definition of what mindfulness is comes from the University of California, Berkeley:

Mindfulness means maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment, through a gentle, nurturing lens.

So it’s not just about self-awareness, but self-care.

How does mindfulness positively impact my workouts?

From the way you feel to the results you get – down to a single muscle! – mindfulness can have big benefits for your training.

Increased satisfaction: Just like gulping down an entire block of chocolate is less satisfying than slowing down and savoring every bite, you won’t get the same sense of achievement from just counting down minutes until a workout is over.

Tuning in, knowing which muscle you’re working and why, how your body feels when doing an exercise, whether you’re doing it with good form and getting the most out of it, will give you a bigger sense of accomplishment and the knowledge that you gave it your all. And that means you’re far more likely to come back tomorrow to chase that feeling again.

A stronger mind-body connection: Also known as the mind-muscle connection (we’ll talk through a practical example of this later), the mind-body connection is all about focus and awareness. When you focus on an exercise, the muscles you’re working on, and what a movement is doing for you, you’re more likely to maintain better form throughout the movement – and well all know better form equals better results. You’re also going to be more present during the movement, and the more you focus on what you’re actually doing, the better your performance will be.

Think about how a long-distance runner paces themselves through a marathon, or a boxer evades their opponent. As Centr Fusion trainer Ashley Joi says: “Mind-body connection is the most important aspect of training. Like my favorite quote: if your mind is not there, your body is not going to follow.”

Can mindfulness really help deliver better fitness results?

Short answer: yes! It’s not news that exercise alone isn’t enough to get you to your goals. Diet is one very important factor, but how exactly can mindfulness take your fitness to the next level?

Making a connection between the physical exercise you’re doing and your mental objective (that’s your goal) will deliver improvements to:

• Your motivation/commitment to working out
• The intensity of your workouts
• The quality of your technique and overall performance

Take a look at some specific examples.

Training for gains? Then tune into your muscles! Remember the mind-muscle connection we mentioned earlier? It’s often talked about in bodybuilding circles, and it’s backed by science. A study showed that lifters who focused on the contraction of their target muscle – in this case, biceps – improved strength by almost 14% more than other lifters, and muscle growth by almost 6% more.

A study of women who were attempting to lose weight found that over 6 months, those who applied mindfulness practices to their daily or weekly routine had a much higher level of physical exercise and a greater reduction in BMI than those who didn’t practice mindfulness.

Another study found that mindfulness-based stress reduction training led to the same increase in physical activity as taking part in a structured exercise program. So if you’re struggling to kickstart your fitness journey, mindfulness could be the answer.

How can I apply mindfulness to my workouts?

You may consider the gym your temple, or pounding the pavement your escape. However you approach exercise, here are four practical ways to apply mindfulness and get more from every session.

1. Have a purpose behind each workout. Think beyond “lifting heavier” or “losing weight” to what your time on the mat can give you. Maybe it’s about stress release or a feeling of confidence. Centr Fusion will help you get into this habit by giving each week a mindfulness theme – your trainers will talk you through the theme and how movement can get you there.

2. Always remind yourself why you’re exercising. Are you doing it for health reasons, to compete in an event, or have more energy for your kids? Keeping your ‘why’ at the forefront of your mind will help you stay focused and motivated to achieve your goals.

3. Don’t rush. A lot of the time, we’re trying to cram in a workout around everything else we’ve got going on. But don’t just crank the music, zone out and go as hard as you can – focus on movement and good form, be deliberate with your breathing (timing it to your movements can help), remind yourself to engage muscles (like your core or glutes), and wring the most out of every rep.

4. Finish on a high. Don’t skip your cool-down – in Centr Fusion our trainers will help you understand it’s not just a chance to stretch, but to reconnect with your body and appreciate the work it has done. Then snap and share a sweaty selfie. Recognize the progress you’ve made. Raise a glass of your fave protein smoothie. Whatever it is, create a positive association with finishing each workout.

To try our 6-week program Centr Fusion and discover the difference mindfulness can make to your fitness results, join Centr now.