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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 January 21, 2020

                                The Best Way to Create a Vision for the Life You Want

                                The Best Way to Create a Vision for the Life You Want

                                Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

                                your vision of where or who you want to be is the greatest asset you have

                                  Why You Need a Vision

                                  Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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                                  How to Create Your Life Vision

                                  Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

                                  What Do You Want?

                                  The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

                                  It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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                                  Some tips to guide you:

                                  • Remember to ask why you want certain things
                                  • Think about what you want, not on what you don’t want.
                                  • Give yourself permission to dream.
                                  • Be creative. Consider ideas that you never thought possible.
                                  • Focus on your wishes, not what others expect of you.

                                  Some questions to start your exploration:

                                  • What really matters to you in life? Not what should matter, what does matter.
                                  • What would you like to have more of in your life?
                                  • Set aside money for a moment; what do you want in your career?
                                  • What are your secret passions and dreams?
                                  • What would bring more joy and happiness into your life?
                                  • What do you want your relationships to be like?
                                  • What qualities would you like to develop?
                                  • What are your values? What issues do you care about?
                                  • What are your talents? What’s special about you?
                                  • What would you most like to accomplish?
                                  • What would legacy would you like to leave behind?

                                  It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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                                  What Would Your Best Life Look Like?

                                  Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

                                  A few prompts to get you started:

                                  • What will you have accomplished already?
                                  • How will you feel about yourself?
                                  • What kind of people are in your life? How do you feel about them?
                                  • What does your ideal day look like?
                                  • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
                                  • What would you be doing?
                                  • Are you with another person, a group of people, or are you by yourself?
                                  • How are you dressed?
                                  • What’s your state of mind? Happy or sad? Contented or frustrated?
                                  • What does your physical body look like? How do you feel about that?
                                  • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

                                  It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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                                  Plan Backwards

                                  It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

                                  • What’s the last thing that would’ve had to happen to achieve your best life?
                                  • What’s the most important choice you would’ve had to make?
                                  • What would you have needed to learn along the way?
                                  • What important actions would you have had to take?
                                  • What beliefs would you have needed to change?
                                  • What habits or behaviors would you have had to cultivate?
                                  • What type of support would you have had to enlist?
                                  • How long will it have taken you to realize your best life?
                                  • What steps or milestones would you have needed to reach along the way?

                                  Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

                                  It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

                                  Featured photo credit: Matt Noble via unsplash.com

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