With 12 years of experience as a personal trainer and group fitness instructor, Monique Craft is one of the most in-demand women when it comes to wellness in Australia. So, lace up your sneakers and follow her top tips to help you get more out of your workout. Including the 15-minute gym rule that will get you results.
“Let’s be honest. Squeezing a workout into a busy schedule isn’t always easy. Sometimes, even if we manage to fit the workout in, we find ourselves on autopilot which has us hitting a plateau,” says Monique Craft. “The truth is, the key to success in the gym isn’t just about putting in the hours; it’s about working out smarter. If you want to maximise your sweat equity,” she adds. With that said, here are six simple strategies that she suggests to deliver game-changing results.
1. Set clear goals: Know your why
Hoping to whip out a new PR at your next 5K? Are you in it for the gains? Take some time to clarify what it is you are striving for. Setting specific, measurable goals gives your workouts purpose. Without a target, you risk going through the motions, which can make it harder to stay motivated. A clear goal helps you track progress and stay focused. When making a goal, make it SMART: Specific, Measurable, Achievable, Relevant, Time bound. Break your big goals into smaller, bite-sized milestones. For example, aim to lift 5 kg heavier in a month. Celebrate each win. It’s these small victories that keep you moving toward the bigger picture.
2. Plan ahead: Make it non negotiable
We all have busy schedules, and it’s easy to skip workouts when life gets in the way. The key? Treat your fitness routine like an important meeting—one you simply can’t cancel. At the start of the week, sit down and lock your workouts into your calendar like you would a meeting with your boss or doctor’s appointment. Planning ahead takes the guesswork out of the equation, and you’re far less likely to talk yourself out of it. Knowing exactly when and where you’ll be exercising eliminates the “I’ll do it later” mentality.
3. Get an accountability buddy: Because two is better than one!
Having a workout buddy counting on you can be the perfect motivation to push through when Mondayitis tempts you to hit the snooze button. A little external accountability can go a long way. Your buddy can be a colleague, friend or even personal trainer. Not only will they help keep you consistent when your energy or motivation levels dip, but they can help ward off any boredom that creeps into your routine.
4. Warm up: Prime your body for success
The humble warm up can often get rushed through or worse, skipped. A proper warm up primes your muscles, enhances range of motion, is vital in injury prevention and even boosts your performance. Take 5-10 minutes to go through a series of dynamic stretches, light cardio or mobility work. You can use your warm up to mentally prepare for the work ahead. Think of it as the key to help you go harder, faster and longer during your workout, making every kilometre or rep count.
5. Embrace recovery: It’s where the magic happens.
If you’re in the zone smashing your fitness goals, it may be tempting to squeeze a training session in every day. Here’s the thing, overtraining without proper recovery can lead to burnout and injury, ultimately setting you back. Recovery allows your muscles to repair, grow stronger, and get prepared for the next challenge. Allowing for proper rest and recovery will be a game changer when it comes to long-term results. Incorporating rest days, stretching and foam rolling into your routine is essential, but you can take it a step further with the right recovery tools. For instance, Caruso’s Super Magnesium powder helps relax muscles, reduce cramps, and improve sleep quality–vital for rebuilding after a tough session. Don’t forget: good sleep and proper nutrition are your workout’s secret weapon.
6. Obey the 15-minute gym rule: Start small. Finish strong
“If you’re struggling to get to the gym, just commit to showing up and giving yourself 15 minutes,” she says. Most of the time, once you start moving, you’ll feel motivated to continue. If after 15 minutes you’re still not feeling it, you can leave – but chances are, you’ll be ready to power through a full workout. This simple trick helps eliminate the mental barriers to starting a workout and can turn a quick session into something more substantial.
