This is actually one of the better questions I’ve received recently. Instinctively, my first thought is NO. More on this in a minute.
If, however, you are new to fitness and just starting to exercise regularly, then by all means do whatever type of exercise you like, even if it means doing the same thing every day. You will eventually reach a point when the results taper off, you lose motivation, get bored, or all of the above. That is when you’ll want to mix it up.
Even if you are a fitness guru, there will come a time when your “normal” workout routine isn’t working, or you suffer from burnout (this is common). To keep your muscles challenged and continue to see results, you need include the following components in your routine:
1. Variety
2. Cardiovascular exercise
3. Muscle strengthening exercise
4. Progression (which is just a fancy word for, “gradually making it harder” so that muscles and/or cardiovascular fitness continue to improve)
5. Stretching
Variety is the spice of life, and also the key to a successful workout routine. By continually surprising your muscles with new challenges, they will in turn adapt and become stronger, more efficient.
To mix up your routine, you might try martial arts, swimming, weight training, yoga or Pilates, Zumba, BodyPump…you get the picture. This is also called “cross training.”
Cardiovascular exercise is the calorie-burning equivalent of driving your car on the highway. Aim for 30-60 mins on most days of the week.
Strength training is beneficial in many ways. It builds lean muscle, which increases resting metabolic rate. It also helps prevent injury by strengthening the muscles around the joints.
Progression will get you from A to B. You can progress both your cardiovascular and strength training routines, and there are many ways to do it. Read more about how to progress your routine.
Stretching We sit all day, move forward most of the time, and, as the title of this post would indicate, tend to do the same workouts over and over. As a result, muscles get T-I-G-H-T. Stretching at least a few times a week for 15-20 minutes (2-3 minutes for each major muscle if you do 8 stretches and hold each one 15-30 seconds, and repeat), will go a long way toward improving elasticity, and help prevent injury. I’m a fan of yoga, as well as Pilates, but really, any stretching is good in my book.
You might also like: Is your workout working?and, Strength Training 101
Do you have a favorite “mix it up” routine? What do you do to add spice to your workouts?
“The best day of your life is the one on which you decide your life is your own. No apologies or excuses. No one to lean on, rely on, or blame. The gift is yours – it is an amazing journey – and you alone are responsible for the quality of it. This is the day your life really begins.” — Bob Moawad
Blue Sky Gym’s “Suggested Reading” list will inspire you to achieve your goals!
1. 177 Mental Toughness Secrets of the World Today, by Steve Siebold
2. The Weight Loss Diaries, by Courtney Rubin
3. Weight Watchers’ Start Living, Start Losing: Inspirational Stories That Will Motivate You Now
4. Making a Habit of Success, by Mack Douglas
5. The Power of Your Subconscious Mind, by Dr. Joe Murphy
6. Adventures Within, Dr. Joe Vitale
7. How to be a No-Limit Person, book or audio format, Dr. Wayne Dyer
8. The Secrets of the Power of Intention, book or audio format, Dr. Wayne Dyer
9. Get the Edge, book or audio format, Anthony Robbins
10. The Art of Exceptional Living, by Jim Rohn
11. Change Your Thoughts, Change Your Life, book or audio format, Dr. Wayne Dyer
12. The Power of Positive Thinking, by Dr. Norman Vincent Peale
13. Beyond Positive Thinking: A No-Nonsense Formula for Getting the Results You Want, by Dr. Robert Anthony and Dr. Joe Vitale
14. You Can Heal Your Life, by Louise Hay and Joan Perrin Falquet
15. Love Yourself, Heal Your Life Workbook, by Louise Hay
16. I Can Do It, by Louise Hay
17. The Zone, Dr. Barry Sears
18. The Best Life Diet, Bob Greene
19. Living the Low Carb Life: From Atkins to The Zone, Choosing the Diet That’s Right for You! Jonny Bowden, PhD, M.A., C.N.S
What book helped inspire you? I’ll add it to my list 
Before you start an exercise program, there are a few steps you can take to ensure your long-term success. If you really want your journey towards a healthier lifestyle to be successful one, take a few moments to go through the following three steps.
Step 1: Know what you want to achieve
This seems like an obvious thing to consider before starting any project, but many times this crucial first step is overlooked. If your weight loss journey is to be a lasting and successful one, it must become part of who you are, so sit down and really think about what you want to achieve. Not what you hope to achieve, what you want to achieve. What is your intention? Is it to lose weight? How much weight do you want to lose? Is it to get in shape? What kind of shape do you want to be in? Marathon-running shape, toned and more energetic, or would you be happy just getting up the stairs without getting winded? These are important considerations – without a clear sense of what you want, you’ll become easily distracted en route to your destination and the journey itself won’t be nearly as efficient, productive, fun or rewarding.
When stating your intention, keep it broad and brief, at least in the beginning. Intentions that are too specific are difficult to achieve. So use the KISS philosophy: Keep It Simple, Silly
Example of a broad intention: “To develop a healthy body composition.”
Example of an intention that is too specific: “To lose 2 lbs per week for 8 straight weeks by running five times per week for 40 minutes and by limiting calorie intake to 1500 calories per day.” Even if you feel and look better at the 8-week mark, if you didn’t lose 16 lbs as you intended, you’ll likely see failure rather than success, even though you did have success.
Step 2: Know why you want it.
In other words, who is behind the change (you, or something/someone else?) If you want to lose 30 lbs, why do you want to lose 30lbs? Is this your decision? Your spouses? Your physicians? Your mothers? Know why you want what you want. The most lasting and successful plan will come from clear reasons why you want it. Spend time fleshing this out – it is important. If the catalyst for change is someone/something other than you, your odds of being successful are slim.
Write it down now. Why do you want it?
Step 3: Know what you like to do.
This almost seems too obvious to mention, but I am frequently stunned at the blank stare on clients’ faces when I ask, “what activities to you enjoy most?” Participating in an activity that you enjoy increases the likelihood you will stick with your fitness plan, so spend a few moments on these next two points:
1. Consider the type of exercise you like to do and when you prefer to
do it (morning, evening, mid-afternoon).
2. Make a list of all of the activities you enjoy doing, even past sports
you participated in, and childhood activities that were fun. Why do (did) you like these activities?
Have a tip that helped you stick to your guns? Comment below and share it with readers…
You might love working out in the privacy of your own home. At home, no one stares, or questions if you are doing your lunges exactly right.
You might love the predictable pattern of your neighborhood walking trail. After all, it is one mile around, there is no thinking involved, the scenery is nice…you just grab your shoes and go.
You might love Betty Jo’s step class, so much so that you are there, faithfully, 5 days per week. And, you have the moves down. Going to another class is so intimidating.
You might be stuck in a serious rut!
If you are working out indoors because you are afraid to “be seen” exercising (after all, we don’t all run like Paula Radcliffe) – get over it. I promise you, no one is paying attention to you, and if they are, they are probably thinking they ought to be running too. If you’re afraid your form isn’t great, enlist the help of a trainer to fine tune your moves for a few weeks before taking it live. There are mobile trainers too, if you are unsure of trying one at the gym.
If you are stuck on the same trail, with predictable scenery and mileage, try the path less traveled for a change. In fitness, anything repetitive can lead to overuse injuries. Changing things up is good for our minds as much as our muscles. If you are still leery, grab a friend and explore different scenery together.
And, fitness classes are awesome, but like running the same trail every day, taking the same classes does nothing to challenge you physically. As scary as it can be to be the new girl in class, remember that at one time, everyone in the class was the “new” girl. Here is a tip: pick a class that you are relatively confident you can handle, then arrive early, introduce yourself to the instructor and tell her you are a new student and a little nervous. Ask if she/he has any pointers to help you get through the class, and if there is a fellow student you can buddy up with. In all likelihood, you’ll walk out of the class with a new appreciation for what you are capable of learning and what your body is capable of doing. You’ll probably make a new friend or two too.
I know you want to be fearless. I also know it is easier to do the same old thing than try something new. Try faking fearlessness with positive self talk. Saying, “tomorrow I will try Sally’s kickboxing class. I’m sure it will be great.” Then follow that up with a reminder that, “change and challenge are good for me.”
Vacation itineraries don’t often include time for exercise, but with a little planning and creativity, there isn’t any reason your trip has to derail your normal workout routine. Here are some helpful tips for sneaking in some exercise while you’re away.
1. Pack small, lightweight equipment in your suitcase. Resistance tubing fits easily into any suitcase or carry-on and you can use it tone and strengthen every muscle in your body (even NFL football players use this simple tool – it REALLY works!) Do your workout right in your hotel room, or wrap it around your waste and jog to the nearest park. Trees, fences, and even parking meters make great anchors to wrap the tubing around for chest presses and rows. A jump rope is another convenient, grab-and-go tool you can use for a quick, calorie-burning session.
2. For a more challenging workout, consider investing in the TRX, which is a suspension training system originally developed for the Navy Seals. The TRX made its mainstream debut several years ago and has become one of the fastest selling strength training tools for both novices and hard-core fitness buffs. It is a total body strengthening and conditioning tool that is a snap to assemble. It weighs less than 2lbs, sets up in under 1 minute and you can use it in the hotel room, outdoors, at the gym…options are nearly endless. You can purchase one from FitnessAnywhere.com and can also see instructional “how to” videos on the website.
3. Take advantage of the hotel pool and fitness room. For business travelers, the pool and fitness room are busiest during the week in the early morning and evening. For leisure travelers at a resort, these tend to be the least busy times.
4. If the thought of running on the hotel treadmill is about as exciting as watching grass grow, book a City Running Tour and see the city you’re visiting on foot! Tour guides who happen to be distance runners take you on guided tours that include all of the tourist sites (or anything else you’d like to see). Distances vary in length according to your training level too.
5. Finally, many hotels now have fitness TV, so you can order up a workout to do right in your room. Another option is to pop open your laptop and download a fitness video straight from the Internet. And let’s face it – if you’re on vacation, relaxation is surely a priority too. Check out Yoga Download – you can choose from thousands of yoga and Pilates videos and if the mood strikes you, strike a pose!
Give one of these ideas a try during your next trip, and I guarantee you’ll come home feeling fit and refreshed.
What”s your favorite fitness-related travel tip?
