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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 December 2, 2018

                                How to Flow Your Way to a More Productive Life

                                How to Flow Your Way to a More Productive Life

                                Ebb and flow. Contraction and expansion. Highs and lows. It’s all about the cycles of life.

                                The entire course of our life follows this up and down pattern of more and then less. Our days flow this way, each following a pattern of more energy, then less energy, more creativity and periods of greater focus bookended by moments of low energy when we cringe at the thought of one more meeting, one more call, one more sentence.

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                                The key is in understanding how to use the cycles of ebb and flow to our advantage. The ability to harness these fluctuations, understand how they affect our productivity and mood and then apply that knowledge as a tool to improve our lives is a valuable strategy that few individuals or corporations have mastered.

                                Here are a few simple steps to start using this strategy today:

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                                Review Your Past Flow

                                Take just a few minutes to look back at how your days and weeks have been unfolding. What time of the day are you the most focused? Do you prefer to be more social at certain times of the day? Do you have difficulty concentrating after lunch or are you energized? Are there days when you can’t seem to sit still at your desk and others when you could work on the same project for hours?

                                Do you see a pattern starting to emerge? Eventually you will discover a sort of map or schedule that charts your individual productivity levels during a given day or week.  That’s the first step. You’ll use this information to plan your days going forward.

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                                Schedule According to Your Flow Pattern

                                Look at the types of things you do each day…each week. What can you move around so that it’s a better fit for you? Can you suggest to your team that you schedule meetings for late morning if you can’t stand to be social first thing? Can you schedule detailed project work or highly creative tasks, like writing or designing when you are best able to focus? How about making sales calls or client meetings on days when you are the most social and leaving billing or reports until another time when you are able to close your door and do repetitive tasks.

                                Keep in mind that everyone is different and some things are out of our control. Do what you can. You might be surprised at just how flexible clients and managers can be when they understand that improving your productivity will result in better outcomes for them.

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                                Account for Big Picture Fluctuations

                                Look at the bigger picture. Consider what happens during different months or times during the year. Think about what is going on in the other parts of your life. When is the best time for you to take on a new project, role or responsibility? Take into account other commitments that zap your energy. Do you have a sick parent, a spouse who travels all the time or young children who demand all of your available time and energy?

                                We all know people who ignore all of this advice and yet seem to prosper and achieve wonderful success anyway, but they are usually the exception, not the rule. For most of us, this habitual tendency to force our bodies and our brains into patterns of working that undermine our productivity result in achieving less than desired results and adding more stress to our already overburdened lives.

                                Why not follow the ebb and flow of your life instead of fighting against it?

                                  Featured photo credit: Nathan Dumlao via unsplash.com

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