Effective fitness plans sometimes require more than a physical workout routine. They require planning, preparation and follow through. Have you ever stopped to consider the mental aspect of your fitness program? Adding a meditation regimen to your fitness program can add numerous benefits to your routine. Let's take a look at several ways meditation can improve your exercise routine.

Any effective workout requires preparation. Stretching and warming up prepares your muscles for any workout, but it's important not to ignore the mind's role in your exercise routine.

Pre-workout meditation can improve your focus. Improved focus prevents your mind from wandering so you can focus on your form, count your reps and zero in on any workout goal. Being mentally aware of every aspect of your routine can improve results and increase the effectiveness of every exercise you perform.

Preparation through meditation also reduces distraction. Many training injuries occur due to distraction. If you're focused on your routine, you'll reduce your risk of missteps, poor form or other distractions that could lead to injury.

Carrying the stress of the day into your workout can greatly reduce your performance. Some stress can be a good thing, but excess stress has numerous negative effects that can lead to poor physical and mental fitness.

If you allow stress to build up over time, some of the negatives include:

• Apathy
• Inflammation
• Weight Gain
• Reduced Energy

If your mind isn't into your routine, it won't convince the body to perform. Apathy and mental distraction lead to poor performance and can often cause athletes to cut their workouts short or simply skip them.

Stress also has been linked to physical negatives that will hamper any athletes training. High-stress levels cause your body to store more fat. Weight gain counteracts any strides you've made and limits your body's ability to build muscle. Athletes who experience stress may also see a dip in energy levels that prevent them from putting forth their best efforts during their training sessions.

A few minutes of meditation before your workout can also reduce your body's perception of pain and reduce its production of cortisol. High levels of cortisol due to elevated stress have been linked to high-blood pressure, high-blood sugar and depression, all of which can not only hinder your workouts but can pose serious health risks.

After an intense workout, it's important to have an effective cooldown routine. Low-key cooldown routines gradually lower our heartrates, prevent muscle cramps, reduce soreness and give our bodies the chance to recover. If our body needs a cooldown, what about our brain?

Our minds are working just as hard as our bodies during exercise. It's keeping us focused, sending signals to our heart, lungs and muscle groups and keeping other thoughts and distractions at bay. Incorporating meditation into your cooldown process can help your brain relax and recover.

Utilizing meditation during cooldown can also help you appreciate the work you just put in. Feeling good about gains will provide motivation to perform during your next training session.

It's important that athletes focus on their overall health, not just their physical performance. Meditation can improve many more aspects of your daily life than just your physical fitness. Incorporating meditation into your exercise routine can get you in the habit of taking care of your mental wellbeing as well as your physical wellbeing.

Now that we've looked into the positives of meditation, how do we make it part of our routine?

• Be consistent
• Consider guided meditation if you're a beginner
• Be patient

For effective gains through meditation, it's important to be consistent. Make it part of your schedule and don't skip your pre- or post-workout meditation just to save a few minutes. Meditation doesn't have to be a long and ever-changing process, once you've found a meditation routine that works for you, stick with it to maintain effectiveness.

Just like a new workout routine, meditation may have a learning curve. If you're new to meditation, you may wish to consider guided meditation or find a book on meditation for beginners. Guided meditation can help you focus on the process and learn how to meditate. You don't necessarily have to stop guided meditation and attempt the process on your own after you've gotten used to it. Guided meditation had advantages for both beginners and those that have been practicing meditation all of their lives.

Just like meditation can give your body a boost, so can proper hydration.

Consider drinking a TapouT before your meditation to give your mind and body an edge. TapouT contains plenty of vitamins to keep your mind sharp and help your body perform. All TapouT flavors contain:

• Vitamin A
• Vitamin C
• Vitamin E
• Vitamin B2, B3, B5, B6 and B12

TapouT also contains all four essential electrolytes and natural sodium to help your body properly use the fluids you consume.

Our Citrus Kick flavor contains 120 calories to give your body an energy boost, but if you're looking for a low-calorie sports beverage try TapouT's Cherry Lemonade Blast or new Wild Orange. These zero-sugar flavors contain the same vitamins and electrolyte without the calories.