Sometimes change is a good thing. We get stuck into this routine of doing the same things every day, and then we wonder, why we are going through the motions? It could start out as something small like walking a different route to work? Or driving a different way than usual? Why not try a different recipe for dinner? Or change up your workout! If we do not explore different options, we are not growing. We are stuck. So…how do we get unstuck?
1. Write it down: Seeing is believing!
2. Make a goal: Whether it is reaching a certain weight or completing an x-amount of repetitions; strive for greatness!
3. Dive in! Don’t be afraid to get to work! You can talk the talk, but now walk the walk!
Why make the change?
Maybe you are bored of your current routine? Or you are not seeing the results you wanted to? Maybe the same workout four months ago doesn’t hold the same intensity as it use to? Or it’s none of the above and you just have to answer the question: Why not?
Now you are asking yourself, “How do I get on a plan, and then make change? Aren’t those contradicting statements?” Wrong. Changes can be made simply!
Three weeks ago you started with body weight squats. It’s turning into week four and you are cruising through them, what’s next?
Try to get lower. Place a stool or bench underneath you that is lower than you have been squatting down and use it as a sensory device, so you can measure how low you can really go!
Perfect form? Try adding a weight to it, or even better a kettlebell.
Advanced? Start working single leg work into your program. You know you are strong with two legs, but you would be surprised at the asymmetries of working with your individual legs.
Holding on to the same weights you were three weeks ago? Time to let them go.
Periodization allows you to increase the intensity some days and increase the repetitions other days. Having a heavier day and then a lighter day, allows both fast twitch and slow twitch fibers to fire, and for you to gain strength and endurance. It’s a great way to bring some change to your workout but keep the same exercises!
MAKE A PLAN.
Week 1- Lift heavier than usual (4-6 reps x 4 sets)
Week 2- Lift lighter and increase repetitions (8-12 reps x 2 sets)
Week 3- Lift moderate weight (6-8 reps x3 sets)
Week 4- Active Rest (Bodyweight Exercises and Recreational Activities)
Each month set up a NEW plan with NEW goals!
“There is nothing wrong with change, if it’s in the right direction.” Winston Churchill
TRY SOMETHING COMPLETELY NEW
It’s not always easy putting down something that you have been holding onto for so long. Perfect time for a new workout: spring cleaning! Throw out that old program and hop onto a new one!
Three of my clients did just that! They were sick of going through the motions; elliptical, spin class, and 10 minute abs. They wanted to learn, to set goals, to achieve goals, and mostly, to be challenged. Below are their testimonials on trying something new! At first it was outside of their comfort zone, however… with every loss there is a gain!
Don’t be afraid to try something new! It brings something different to the table!
Josh: Kettlebell training introduced me to many stabilizer muscles I had been neglecting by requiring much more vigorous full-body movement than traditional weight-lifting. It helped me improve my form and my strength. I found that after our 8 weeks, I was able to easily pick up my goal of getting back to squatting and dead lifting 200+. I’m a lot more confident when doing other strength-training exercises, because using kettlebells taught me to focus on every single part of my body, particularly form and balance.
Helena: I really had very little interest in kettlebells before signing up for kettlebell training — quite honestly I was pretty intimidated by them. I was just trying to be a good gym buddy to a friend and also knew that I needed to incorporate some regular strength training into my marathon training. However, after the first session, I was hooked! Very quickly I came to appreciate the efficiency of using kettlebells not only for strength training but also for a pretty good cardio workout. I love the functional, whole body workout that kettlebell training incorporates instead of a bunch of different isolation exercises. I have also noticed a huge difference in my running — I feel so strong on my long runs and powering up hills.
Nichole: I was initially very intimidated to work with kettlebells and figured I wouldn’t progress very quickly either; with increasing weight or the range of exercises I could perform.
I feel stronger than I have from any other workout and am so impressed with how efficient the workouts are. I found myself getting max results in minimum time. I also would not have expected it to be such a great cardio workout.
“The key to change is to let go of the fear.”- Rosanne Cash