Work, kids, travel, yard work, laundry, family obligations…we all have many things on our “to do” lists, and tell me if I’m wrong, but exercise isn’t usually at the top of that list. If you are one of the few who ranks exercise in the top three or four of your daily “to do’s”, then hats off to you – you rock! I’m guessing that you make exercise a priority because you realize its value, and have reaped the benefits of a regular activity, and also believe you can do it.

I think that many times the biggest obstacle to success, or even getting started, can be found by looking in the mirror. Yes, I think many of us get in the way of our own success.

Real life example:

I have a friend who for three years, worked out, tried to watch what she ate, but couldn’t seem to lose more than a pound or two. She would maintain this loss, then “obligations” would creep into her schedule…volunteering at her kids’ school, a yard project, errands, etc. The two or so pounds would come back, along with all those excuses why she couldn’t find time to exercise, then the cycle would start anew a few months later. Finally, a light went off. One day, she believed she could do it. Obligations? Phooey. Chores? They could wait. Errands? She decided most weren’t necessary – only excuses. She made up her mind then and there that exercise was a priority, not something to stick in the schedule when the schedule allowed. As of a few weeks ago, this woman had lost more than 15 pounds (2 month time period). She is proud of herself, and all it took was getting out of her own way. Woot woot.

Are you you’re own obstacle? Tell us your story!

You’ve been home with a brand new baby for six weeks, and realize your post-baby body more closely resembles your newborn’s than your pre-baby body did. Armed with your favorite workout DVD, your first attempt at a new mom workout routine is interrupted multiple times for feedings, diaper changes and soothing cuddles. You try to grab a walk, alone, when your husband gets home, but get only as far as the street corner when the cell phone rings: the baby is crying, and only you can remedy that. What’s a girl who wants to get back into shape to do?

Luckily, there are options, and one often over-looked solution is to scout out a gym that has a dynamic childcare service. In fact, many nurseries will take babies as young as 6 weeks old. The problem? New moms are often uncomfortable leaving her new found love in anyone else’s care longer than a nanosecond.

Here are a few tips to make the transition to a regular exercise regimen a bit easier:

Ask and you shall receive. “Build your network of support,” says Cram. “You are with your babies 99% of the time. There needs to be a period of time when mom is focused on mom.” Help might be just around the corner (literally). Enlist the help of friends, neighbors, grandparents, and your spouse.

Make it a family affair. “The kids love the daycare area, and despite frequent trips to change diapers, it is totally worth the effort,” says Riley. “My kids have made friends (at the gym) and are learning about fitness, rock climbing, swim lessons…it is excellent family time.”

Get fit with friends. Exercising with a group of women who have similar interests and goals can provide both the structure and incentive you need to stay committed. Stroller classes (for infants 6-months and older) are one great example. But don’t overdo it. “Moms with multiples need to be very careful pushing strollers that are too heavy,” says Riley

And don’t forget to get the “go ahead” from your OB/GYN before beginning an exercise plan. By six weeks postpartum, most women who have no medical contraindications can return to a scaled-back version of their pre-pregnancy routine. Muscles, tendons and joints take time to return to normal. Maternal fitness expert and author of Pregnancy for Dummies, Catherine Cram, M.S., recommends short bouts of gentle exercise, such as walking in 15 min increments, three times per week for several weeks before increasing exercise intensity. “Start slow, and remember, every woman is different, so pay close attention to how your body feels,” says Cram.

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?