Month: January 2013

Shake it Up BEFORE You Get Bored!
By Lindsey Woodkey
Fitness and nutrition are like movies. If you watch the same one over and over again, eventually you will get bored (even with the best of them). You begin to know exactly what is coming, and probably even finish the characters’ sentences. Whether you set a New Year’s Resolution and are a month into your healthy lifestyle, or you’ve been living it for years, make sure you have variety in both your diet and workouts.
Doing the same thing every day, at the same time, in the same environment is not only boring mentally, but also physically. Bodies are made to adapt. We get stronger, our cardiovascular systems adapt, and we get more flexible. This means we must push ourselves beyond that current threshold to continue seeing results. Remember when you started walking a mile, bench pressing 25 pound dumbbells or holding the downward dog pose in yoga? Think back to how tough it felt, or how sore you were afterwards. Hopefully after doing it for a few weeks it feels easier. You are progressing. This is a good thing, but unless you want to stay at that level it’s time to add some more difficult elements to your program.
Think of it as a set of stairs. You accomplish fitness feats to climb to the next step. Once there, you must conquer a new set of challenges to get even higher. These challenges need not be monumental. Some can be as simple as raising the weight you’re using by 2.5 to 5 pounds or adding two more minutes to your cardio session. Remember, every little increase, be it weight, sets, reps, or time, is more than you are currently doing and will force your body to improve.
Now, I’m not saying you have to change things each time you workout. You can use the same exercises, cardio routine, or class for a while before your body asks for something new. Some signs that it’s time to progress or change it up completely include: lowered motivation, the activity feeling “too easy”, having to drag yourself through the program, or finding yourself simply going through the motions instead of being invested in what you’re doing. Even if you haven’t experienced any of these yet, I recommend changing components of your program every 4-6 weeks to prevent both mental and physical boredom.
When a client is expressing boredom with any part of their program, we know it’s time to shake it up. Failure to do so can lead to lessened results and even worse, throwing in the towel. Now how do you go about making these changes? Switch Equipment- If you love the elliptical, try the stair stepper instead. Love running? Increase the incline and do hill work. Used to using weight machine? Branch out and use some free weights. The options are endless.
Raise Your Weights- If you can do your entire number of reps and sets without problem two workouts in a row, increase upper body loads by 2.5 pounds and lower body by 5 pounds. Change Reps, Sets, or Duration- If you’ve been using three sets of 12 reps, try going for 15, or raise that weight and do four sets of 8. Keep in mind that reps and set prescriptions are based on your current fitness level and goals. Try Something New- Fitness classes are a great way to change up your routine. Check “The Spark”, “The Gym” or “Ellensburg Crossfit” for options. Working out with or around others can be inspiring and increase adherence. Experiment with Different Times and/or Days- If you normally workout at night, try a morning session. You may find your energy is higher the rest of the day (and vice versa). Set a New Fitness Goal- Goals are motivating, plain and simple. For example, sign up for a mud run that tests both your strength and endurance. Find a Workout Partner- Similar to classes, workout partners can push you past what you normally do. Take turns setting up routines to keep things fresh. Hire a Trainer- A trainer can help set you up with a plan based on your goals and fitness level, not to mention show you how to properly perform exercises to prevent injury.
Bust boredom before it strikes and keep your body progressing. No matter where you are in life, you can always make a positive change. Use some of these tips and keep those results coming!
Lindsey Woodkey of Ellensburg is a certified personal trainer and group fitness instructor with bachelors’ degrees in exercise science and nutrition from Central Washington University.