8 Tips to Triple the Payoff of Your Workouts

woman training

If you’ve recently started working out or you’ve been doing it for a while, you’ve probably had moments of doubt. “Am I even seeing results?” “Is all this effort worth it?” We all have those moments, but it’s important to remember it’s not always about what you see on the outside. It’s also about how you feel on the inside, what you’re capable of doing with your body, and how exercise is benefitting your health. Still, if you want to supercharge your workouts and make 100% sure you’re getting the best return for your investment, there are a few things you can do. We’re not certified trainers or fitness gurus, but we have scoured the internet to bring you some of the best tips to triple the payoff of your workouts:


Limit your workouts to 30 or 40 minutes

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More time in the gym doesn’t always mean better results; it’s more about the quality of your workout than how much time you spend on it. Instead of spending hours working out, which isn’t realistic for most people with work, families, social lives, hobbies, etc., consider focusing on high-intensity, effective exercises for 30 to 40 minutes. This approach can help you maximize your effort and keep your workout routine as efficient as possible for better results.

Learn to love high-intensity workouts

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A lot of people run away from high-intensity workouts because sometimes they kind of make you feel like you’re going to drop dead. That’s because you’re pushing your body hard in a short amount of time, but that’s the beauty of it. Whether you’re running, cycling, lifting weights, or whatever else, using high-intensity intervals to get your heart rate up is a great way to burn more calories in less time. This kind of workout will also help you build resistance and stamina, allowing your body to reach new limits every time. It will make you feel so accomplished and strong!

Prioritize protein in your diet

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You’ve probably heard this a thousand times, but that’s cause it works. Protein is essential for muscle recovery and growth. So you need to make sure you’re getting enough protein in your diet, especially after your workouts. Whey or soy protein shakes are convenient options, but make sure you’re getting enough protein throughout the day. Make an appointment with a nutritionist to determine how much protein you need per day to reach your goals and stick with it. You will have more energy, your muscles will repair and build more efficiently, and you’ll get more out of your workouts.

Stay hydrated

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This is another thing you’ve probably heard a thousand times, but most people forget about water throughout the day. Not everyone has made a habit of drinking water regularly because there are so many distractions. Such as coffee, smoothies, energy drinks, sodas, etc. The thing is, there’s nothing more effective than water when it comes to hydration. Being properly hydrated will support muscle function, reduce fatigue, and keep your body fueled. It will also even help you sleep better, make your skin healthier, and so much more.

Don’t be afraid of carbs

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While we’ve been taught to fear carbs, they’re our primary source of energy. If you’re engaging in intense workouts, you need to make sure you’re consuming enough carbs to keep your energy levels up. For example, a banana or a carb-rich shake before and after your workout can provide the necessary fuel for peak performance. Plus, it’s delicious! It’s all about managing your carbs and having a balanced diet. As long as you do that, you have nothing but benefits to gain from your carb consumption.

Lift slowly and with control

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When you’re lifting weights, do you often feel the urge to get it over with as quickly as possible? We’ve all been there! It hurts and avoiding pain comes naturally to humans. The thing is, rushing through your workouts means you’re missing out on the benefits. Whatever you’re doing, make sure to do it slowly and with control, and mind your form. Count to 5 as you lift and lower the weights so you can increase muscle tension and get the most out of your reps. This will make you stronger in the long run and lead to better results faster!

Lift heavy

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After mastering proper form with lighter weights, gradually increase the weight you lift with each workout. Heavy weights with good form will lead to better results in a shorter time. Remember that lifting heavier weights isn’t just for bulking up; that’s a common misconception. It’s mostly about building strength and muscle definition efficiently. Don’t be afraid to add more weight, but always be mindful of your body’s limits and how far you can push. Safety should always be a priority to avoid injuries.

Incorporate Compound Exercises

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Last but not least, sprinkle compound exercises into your workout routines. Exercises like squats, deadlifts, and bench presses work multiple muscle groups at once so you’re doing more than you think. They provide a full-body workout in less time and improve functional strength. Plus, they keep things interesting and fun!

This Viral Video Game Is Changing the Face of Voter Outreach

In 2024, voting campaigns have evolved greatly, to say the least. Creativity is now the name of the game and tongue-in-cheek humor is expertly leveraged to drive action. One example of that is Bop the Bigot, a revival of a viral game created in 2016 by Bazta Arpaio, an Arizona activist group, as part of a campaign to unseat Maricopa County’s Sheriff Joe Arpaio. Arpaio lost his re-election to Paul Penzone that year.

The game has now been updated for the current election cycle and relaunched by On Point Studios, with new features added to enable players to find out what’s on their ballot, confirm voter status, and register to vote.

Much like its former 2016 version, the game allows users to take out their political frustrations by virtually “bopping” GOP candidates in the head. It’s very similar to whack-a-mole, except the mole is replaced by former President Donald Trump, Ohio’s Senator J. D. Vance, and Kevin Roberts, President of the Heritage Foundation, which is spearheading Project 2025.

cartoon renditions of Donald Trump and J.D. Vance around a Bop the Bigot logoPromotional image provided by On Point Studios.

B. Loewe, Director of On Point Studios, came up with the concept for this game when working as the Communications Director at Bazta Arpaio in 2016, and is the executive producer of this revamped version. In the first version of the game, Bop the Bigot players used a chancla (flip flop) to “bop” the characters, tapping into Latino culture by leaning on the childhood experience of being set right by a flying chancla from a fed-up mother or grandmother.

This year, the chancla is replaced by a more current element, a green coconut, referencing Kamala Harris’ coconut tree meme. There are also side characters like “the couch,” cat ladies, and more coconuts. All references to jokes about Vice-Presidential candidate Vance, or insults Vance has made about women on the campaign trail.

Another new addition is that Harris’ laugh is immortalized as the game-over sound effect, an unexpected detail that adds even more humor and levity to the game.

cartoon renditions of Donald Trump, Kevin Roberts, and J.D. Vance around a Bop the Bigot logoPromotional image provided by On Point Studios.

Bop the Bigot, which is playable on desktop and mobile, is intended not just as a way to vent political frustrations, but also as a tool for activism and securing voter engagement.

For example, the game supports the work of Mexican Neidi Dominguez Zamorano, Founding Executive Director of the non-profit organization Organized Power in Numbers by using the “game over” screen to prompt players to donate to it and support their efforts.

Organized Power in Numbers is focused on empowering workers in the South and Southwest of the U.S. through collective action and comprehensive campaigns. Their mission is to create a large-scale movement that challenges the status quo and advocates for workers' rights, and racial and economic justice.

Currently, Dominguez Zamorano is leading worker outreach to 2 million working-class voters in the South and Southwest through doorknocking, texting, and calls with the help of local groups in North Carolina, Arizona, New Mexico, and more.

“We have been blown away by the enthusiastic reception for the video game. We knew we wanted to be part of its creative approach because our movement needs more fun and laughter. We need more ways to connect with nuestra gente so we can feel joy among all the absurdity we witness every day,” Dominguez Zamorano shared with Luz Media via email.

“Our people are gente trabajadora and we deserve to feel uplifted even in our toughest moments. We are deeply involved in the South and Southwest so we know what’s at stake in this election and we’re happy this can be a resource to mobilize, raise spirits, and get out the vote," she concluded.

Dominguez Zamorano is a committed activist for immigrants and workers' rights, known for her strategist skills and expertise. She played a key role in the campaign to win DACA and has also held roles in major campaigns, including as Deputy National States Director for Bernie Sanders' 2020 presidential campaign. In addition to her work with Organized Power in Numbers, Dominguez Zamorano is serving as a Senior Advisor to Mijente’s Fuera Trump Initiative.

Grassroots efforts like these have taken on new life in 2024, with Bop the Bigot adding to the larger, ongoing fight against political apathy and disinformation. Just as it did during the 2016 race, the video game uses humor to soften the serious task at hand—getting people to the polls.

"We want the game to be a fun and comical outlet for anyone who’s been insulted, frustrated, or harmed by Trump in the past and everyone who is ready to move forward as a country after election day," explained Loewe in a press release. "The proposals in Project 2025 and the beliefs of Trump and Vance aren’t just weird, they’re truly harmful. We wanted to give people a humorous and peaceful way to smack down their racism and sexism. We hope it makes people laugh and also feel empowered and motivated to get to the polls on or before election day."

With a mix of satire, sharp political critique, and nostalgia, the game is a call to action. The upcoming election, which is getting closer by the minute, has sparked fierce activism and creative yet grounded initiatives like these aim to ensure voters are engaged, especially young Latinos and disenfranchised groups.

hands holding up yellow protest signs that say Hands Off Our Bodies
Photo Credit: Gayatri Malhotra via Unsplash

Originally published in Common Dreams. Reprinted with permission.

The Latino electorate will prove decisive in securing reproductive freedom and abortion access through ballot measures around the country, particularly in states where Latinos are a significant portion of the electorate.

In November, abortion rights measures will appear on ballots across ten states, including Arizona, Colorado, Florida, Nevada, and New York, where Latinos make up a significant portion of the electorate. For decades, pundits and politicians have recycled long-held misconceptions about Latino voters and abortion access, citing our conservative and religious beliefs.

Anti-abortion extremists have long fueled these misconceptions through misinformation and disinformation campaigns targeting Latino communities with egregious lies and inflammatory rhetoric about abortion. Yet, polling, focus groups, and direct interactions with Latino communities have debunked these outdated tropes.

The Latino electorate will prove decisive in securing reproductive freedom and abortion access through ballot measures around the country, particularly in states where Latinos are a significant portion of the electorate.

For Latinos, the freedom to decide, a pillar of our American democracy, is critical. Meanwhile, Latinos are being hit directly with anti-abortion efforts that take away that freedom such as the six-week abortion ban put into effect by the Florida Supreme Court and the 1864 abortion ban upheld by the Arizona Supreme Court. In the wake of the Dobbs decision, people of color and Latinas have felt the impact of a lack of abortion access, an element of basic healthcare.

A 2023 report by the National Partnership for Women and Families estimated that nearly 6.5 million Latinas, or 42% of all Latinas of reproductive age in the country, live in a state that either had or was likely to ban abortion. Ironically, it will be abortion access and anti-choice efforts to restrict freedom of choice that will mobilize Latino voters this election.

In a poll conducted by three national reproductive justice organizations, 87% of Latinas named abortion and women’s rights as one of their top priorities as they head to the polls. Another battleground poll conducted by Somos PAC and BSP Research found that 61% of Latino registered voters expressed a more positive/favorable view of Kamala Harris after hearing that she will protect abortion rights, versus only 19% of Latinos who said they had a more negative view of Harris after hearing that.

In key states to secure the White House and both chambers, Latinos make up large chunks of the electorate: Arizona (25%), Colorado (15%), Florida (20%), Nevada (20%), and New York (12%). In the face of unprecedented attacks on basic healthcare access and targeted attempts by extremists to mislead and divide our community on this issue, this November Latinos will be key deciders on abortion access across the country.

Mari Urbina, Managing Director of Indivisible, Battleground Arizona Lead and former Harry Reid advisor.

Héctor Sánchez Barba is president and CEO of Mi Familia Vota (MFV).