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15 Ways You Can Revitalize Your Gym Workout

15 Ways You Can Revitalize Your Gym Workout

Have you ever started to workout and then simply given up? If you have, you are not alone. Many people start to exercise and then get bored and stuck in a rut. But there are many simple things you can do to prevent getting bored with your training. Here are 15 possibilities for you to try.

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    1. Hire a personal trainer

    Before I worked as a personal trainer, I used to do the same workout week in and week out, and guess what? I was bored. Very bored. I didn’t know how to train with free weights and felt very intimidated being in the gym. A personal trainer can teach you new exercises and track your progress so you gain fantastic results and feel super confident in the gym.

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      2. Work out with a friend

      Finding a close friend to train with at the gym is great as it keeps you on-track with your training. I have a friend I train with and it works out well as we push each other and help each other where necessary. You have to be more accountable; you can no longer skip your exercise sessions. And, of course, it is more fun!

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        3. Have realistic goals

        It is really important to have goals that are realistic and you are motivated by. A mistake some people make is to set completely unachievable goals, which of course is very demotivating. It is much better to set goals with a bit of cushioning so you feel you are not under too much pressure to achieve them. This way you are more likely to stick at your workouts. Write your goals down and keep them in a visible place.

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          4. Track your progress

          Once you’ve set your goals, it is just as important to track the progress you are making towards them, otherwise you are highly unlikely to meet them. One way to track your progress would be to take progress photos of your body. That is a very motivating way to keep you on track. Also, take note of what you can manage during your workouts. Monthly time periods are a good measure to look back on when tracking progress.

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            5. Learn some new exercises

            It is important to keep your workouts fresh and exciting. You can achieve this by learning new exercises each month that you can incorporate into your training.

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              6. Vary your workout routine

              Vary your workout routine every time to keep from getting bored. You can vary your workout by changing the exercises, the number of reps, the tempo, or the rest periods in between sets. This keeps your workouts exciting and fresh. Don’t be scared to try new pieces of equipment either. If unsure how to use them, ask a personal trainer for some help. Most gyms have kettlebells, swiss balls, TRX, and cable machines. Explore new ways of training.

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                7. Listen to music while working out

                Having your favorite playlist with you while you train is highly energizing and can encourage you to train harder too. You can use Spotify to create specific playlists for the gym. It is good to keep updating your music as you will get bored really quickly, and you don’t want to get bored while running on the treadmill or planking it!

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                  8. Listen to your body

                  You really want to focus on enjoying your training, so if you feel completely exhausted after a very stressful day at work it probably isn’t sensible to have a high-intensity exercise session. In that case you could do some qi gong, t’ai chi, or some gentle stretching instead. Listen to your body. If you are forcing yourself to exercise when you really don’t feel like it you will start to resent your sessions. Do what is right for your body.

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                    9. Challenge yourself

                    Try to push yourself during every single workout; make it count. That way you are getting fitter and you are not wasting time. If you have been training for a while, try to push yourself to a 70 to 80% exertion level. Pushing yourself doesn’t mean training in a frantic way, that is ridiculous. If you are training over 80% of your exertion level you can get injured. As you get fitter from challenging yourself, you will be hooked on your exercise.

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                      10. Train when you have the most energy

                      If you want to keep your exercise sessions interesting and fresh, it makes sense to train at the time of day when you have the most energy. If you are training late at night after a long day at the office it’s too easy to skip your exercise.

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                        11. Have at least one rest day a week

                        It’s important to have one rest day a week from your exercise regime. On this day try to rest as much as you can. This helps your muscles recover from the week and recharges you for the following week.

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                          12. Train consistently

                          One way to get fed up with the gym is to constantly stop and start your training. You need to be committed to training at least three times a week to see the very best results. That way it becomes part of ‘what you do’ and you keep motivated by achieving your goals.

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                            13. Train rationally

                            Approaching your exercise sessions in a rational, sensible way is ideal as you don’t get bogged down with being overly emotional or sensitive about reaching your goals. If you can view achieving your fitness goals like a work project, you are more likely to stick at it.

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                              14. Look to the long term

                              Keep in your mind the long-term benefits of exercise. Everyone needs to train to stay healthy, it isn’t an option. You want to reach older age and be in good physical shape.

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                                15. Give yourself a break

                                Try and be easy on yourself if things don’t quite work out exactly as you had hoped. Instead of looking at what you didn’t achieve during a workout, focus on what you have achieved. As long as you are doing everything you can and are getting fitter, that is the main thing. Avoid comparing yourself to other people, including celebrities. Try to foster a nurturing attitude and look after yourself.

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                                Last Updated on September 16, 2019

                                How to Stop Procrastinating: 11 Practical Ways for Procrastinators

                                How to Stop Procrastinating: 11 Practical Ways for Procrastinators

                                You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

                                We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

                                The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

                                Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

                                1. Break Your Work into Little Steps

                                Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

                                For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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                                • (1) Research
                                • (2) Deciding the topic
                                • (3) Creating the outline
                                • (4) Drafting the content
                                • (5) Writing Chapters #1 to #10,
                                • (6) Revision
                                • (7) etc.

                                Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

                                2. Change Your Environment

                                Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

                                One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

                                3. Create a Detailed Timeline with Specific Deadlines

                                Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

                                Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

                                My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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                                Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

                                4. Eliminate Your Procrastination Pit-Stops

                                If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

                                Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

                                I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

                                5. Hang out with People Who Inspire You to Take Action

                                I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

                                Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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                                As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

                                6. Get a Buddy

                                Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

                                I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

                                7. Tell Others About Your Goals

                                This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

                                For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

                                8. Seek out Someone Who Has Already Achieved the Outcome

                                What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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                                9. Re-Clarify Your Goals

                                If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

                                Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

                                10. Stop Over-Complicating Things

                                Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

                                Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

                                11. Get a Grip and Just Do It

                                At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

                                Reality check:

                                I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

                                More About Procrastination

                                Featured photo credit: Malvestida Magazine via unsplash.com

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