Motivation

If you want to change something, you've got to change something. Makes sense, doesn't it? If you've been doing the same 4 fitness classes or the same running route for the last 10 years, your body has probably adapted to your workout program.

As trainers, we see so many people following the same program for years wondering why they no longer are experiencing any significant fitness gains. If you fall into this category, you need to do something different! This is the principle of Overload that all personal trainers follow when designing personalized exercise programs.

It simply states that in order for your body to experience results, it needs to be challenged slightly more than it's used to. If not, your body will plateau and will no longer continue to progress. This means changing your program every 4-8 weeks! That's the whole benefit of cross-training - not to mention that all the new activities help to minimize boredom, enhance motivation and increase exercise adherence. Here are a few ideas to help you implement variety into your program: 

1. Next workout, try a brand new exercise you've never done before. If you always do triceps press downs to work your triceps, next workout try a triceps dip. If you always jump onto the treadmill for your cardio training, try the stair master or rowing machine. 
    
2. Vary your pace. If you always do level 3 on the stair master for 30 minutes, next workout go for level 4 for only 20 minutes. If you always run for 40 minutes, next workout run for only 20 minutes and incorporate some high-intensity intervals. If you always do the same number of reps, go for a change of pace. For example, if you always do 15 reps of any exercise, next workout increase the resistance a bit and do only 10 reps. 
    
3. Change the sequence of your workouts. If you always do your cardio exercise first, next workout do a brief warm-up, then do your muscle conditioning exercises and then finish with your cardio. If you always do your leg exercises before your upper body exercises, reverse this next workout. 
    
4. If you're a class-goer and you've found yourself attending the same type of class, mix it up! If you are a regular stepper, next class go for an indoor cycling, boxing, Yoga, Tai Chi, Pilates, funk or hip hop class. 
    
5. Do you find yourself always working out indoors? Once a week, go outside for a power walk, run, hike, inline skate or cycle - climb a set of stairs outside instead of the machine-version. If you're always outside, go indoors for one workout a week. Start a resistance training program or indoor rock climbing. The change of scenery may be something your body needs. 
    
6. Go for an adrenaline rush. Every few months we encourage our clients to set a new, challenging goal. We've had clients train for fun runs, triathlons, half marathons, marathons, extreme hiking adventures, snow boarding or skiing, and cycling treks. These types of goals have really helped inspire our clients to stick to their fitness program. Try new activities like hiking, indoor rock climbing, snow boarding/skiing, skate-skiing, snowshoeing, whitewater rafting, sea kayaking, or a running clinic. 
    
7. Try working out with a buddy. You may find that having a friend around really helps with exercise adherence and you may be able to encourage each other to try out new activities. 
    
8. Enroll in fun, active programs. For example, sign up with some friends for a BallRoom, Latin or Swing class. Take a scuba-diving class together. 
    
9. Do you follow exercise videos? Well if you can recite the cues from the instructor word for word, you may want to purchase a few more videos to add to your repertoire. 
    
10. Knowledge is Power. Make it a goal to learn about your body. Attend lectures, purchase exercise, nutrition or motivational books or consult with a personal trainer. The more you know, the easier it is to convince yourself to stick to your program. 

Practicing a few of these tips will definitely add some flavor to your exercise programs.