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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 February 18, 2019

                                13 Tips to Face Your Fears, Grow with It and Enjoy the Ride

                                13 Tips to Face Your Fears, Grow with It and Enjoy the Ride

                                Fear. I spend my life talking about fear — fighting fears, fixing fears and understanding fears. And yet I doubt I get 10 calls a year from people saying “Mandie can you help me fix my fear?”

                                Why is this so critically important to you?

                                The realization for me is that fear is not the fundamental driving force in your life it’s what regardless of whether I’m talking to a doctor, a teacher, a CEO’s, a senior citizens or teenager – every single one of those conversations has a direct correlation with your world.

                                Fear can range from the overwhelming desire to look away or stop in your tracks to literally fleeing your country and the life you knew. In this article, I will share you with 13 tips to face your fears and enjoy the ride.

                                1. Know That Fear Is Real, but Can Be Overcome

                                Right now around the world people are facing fear — real fear. Fear that I pray my children and I will never experience. Does that lessen my fears or your fears in your relativity safe 21st century life?

                                When I look at the world we all live in, I find that fear like so many other emotions can mean so many different things to so many different people:

                                • The child who has to be physically dragged to their first day of school.
                                • The man facing the judge.
                                • The woman with her hand poised over the buttons over her phone because she has to walk down a dark corridor late at night alone.
                                • The man as the surgeon says “count backwards from 10 Mr Smith.”
                                • The woman that’s told “We are sorry, we can’t help you.”
                                • The man that faces the empty circle of a gun and prays for his very existence.

                                These and a million more (Portrayed in every kind of movie, book or song you could imagine) are what make us human. We face fear and somehow move forward or are stopped in our tracks.

                                Like the rabbit in the headlights of the car that veers off through the field away from the tyres of the car or stays still praying for salvation. Like someone will save them. Sound familiar?

                                Fear is huge. Fear is everywhere and yet fear can be overcome, controlled and can even be a power for good.

                                2. Accept Your Fear

                                Firstly if you aren’t facing the barrel of the gun, atrocities that make the news or impeding death, that’s a good start. However it doesn’t mean your fear is any less real.

                                We are quick to say “I can’t moan, my life is not as bad as X.” While in theory, that’s honorable your appreciation of Mr. or Mrs. X’s horrific life won’t change anything directly. So accept your fear is relative to you.

                                And here’s what can be done.

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                                3. Get Some Perspective

                                I found myself asking anyone that would answer “what is your worst fear”. The answer that intrigued me the most came from my daughter (15 years old and she usually has a copy of Fight the Fear – my book – in her school bag so she can help someone else be as positive and confident as her. No matter what life throws up.)

                                And her fear, surprised me — heights. I pointed out that we live in a sprawling bungalow (one storey) and the highest she goes is two storeys’ at school! She laughed but added, fear isn’t like that Mum. I know it’s not a real fear, but it’s like when you stand on a chair and feel unsafe.

                                That girl will go far. Because she truly gets fear.

                                We know something is scary and yet we still do it. Why? Because we have a perspective to the fear. When you lose perspective, it can feel too big, and too scary.

                                So look around you to get some perspective on your fear:

                                • Are you really at risk?
                                • Will this kill you?
                                • Which leads us on to..
                                • If the worse was to happen what would it be?

                                4. Hold a Hand

                                As a coach, it is my job to holds someone’s metaphorical hand and help them face a fear.

                                Like the child petrified of the thunder storm or the teen that can’t get back in a car again after failing their test, your job as a parent is to reassure, encourage, enable and motivate someone to face something that ideally they never would choose to again.

                                We know many of our fears aren’t real. However, it is only when someone guides us with love, respect, lack of judgement and safety are we able to get through fear. And trust me, you can get through your fears. I’ve seen it so many times.

                                Ask yourself:

                                • If the worse were to happen, what would that be?
                                • Could that really happen?
                                • If the worse did happen, how would you recover?
                                • If the worse were to happen, what would you need to do next?

                                By seeing fear as not the end destination but part of being human, you can see through it’s wily evil ways and move forward.

                                5. Know Whose Hand You Hold Either Physically or Emotionally

                                This helps with fears for the rest of your life.

                                Think of someone you can always rely on (and ideally you won’t just answer yourself because that adds a lot of pressure to your existence!) And you will find that you’ve already found a way to get through fear.

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                                The beauty of this is that it means that fear becomes part of life not something to be feared and shied away from.

                                It means you know you can turn to your friend, partner, colleague, parent, sibling and say “Right I need to deal with this, and I’m going to need you to help me.”

                                For one moment, think about it from the other person’s view point. When we get to help other people we feel valued, loved, respected and lots of other positive emotions and we get a good dose of positive chemicals setting off in our bodies too.

                                Your fear, and your determination to fight it, helped someone else too. Now that’s cool right?

                                6. Understand That There Are Some Things Fear Will Never Touch

                                I like to find role models in life — people who have faced heroism, history changing moments, war, atrocities, miracles, life saving inventions.

                                Not everyone was looking for greatness, however they all found it. And one of my favourite books to date is written about Alistair Urquhart, the forgotten highlander. If this doesn’t get turned into a film in the future, then no man’s story is likely to.

                                Alistair went through the most horrific experiences in the 2nd world war. If you think of one of the awful things that happened back then in our world, Alistair went through at least 3 of them! Asked afterwards how did you cope? He talked about how whatever they did to his body, no matter how they starved, tortured, threatened or mocked him, they couldn’t have his mind. In his mind he was free.

                                Of all the people’s voices I’ve heard in my head over the years, this is one of those statements that reminds me anything is possible if you have faith and hope.

                                Look for the things in life that fear can’t touch. They will create confidence and faith for the future, whatever you face. And they will give you a sense of why being you is awesome.

                                Of all the billions of people on this planet, no one will have an answer identical to yours!

                                7. Process Your Fears to Carry on with Life

                                Being brave is not about sticking your chest out and smiling regardless of what hell you endure. It is about finding a way to emotionally process your fears to be able to keep going.

                                I have a tool kit of things I can rely on – tools, strategies, techniques. They include people to hug or talk to, music. hobbies, walks on the beach and even my favourite food. It sounds mad but at the times where I have questioned “how will I get through this?” I’ve found immense joy in doing the most unlikely of thing that makes me smile.

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                                It may be a short lived moment of happiness. However, it reminded that nothing stays the same and I can find away.

                                One client told me that it was crazy when it felt like their world was falling around their ears to run a bath to the brim (you don’t waste water) get the best bath oils, light too many candles, lock the door and drink a glass of bubbly (champagne is only for special occasions.)

                                Did that moment fix the disaster that my clients life felt? No, however it gave them a moment of calm and the brain is far quicker to find solutions, resolve and motivation to keep going when you do that.

                                It may feel like madness to do something you love, however it can be a powerful way to help you find solutions to the fears you face in life.

                                8. Assume the Worse

                                If you read the statement from the client above. Notice how they assumed it was wrong to fill the bath up to the top? How bubbly is only for special occasions?

                                Think how naughty they felt to be doing something that was not allowed?

                                • Think about what age it may have made them feel?
                                • Think about how they feel about champagne?
                                • What special moments it’s been a part of in their lives?

                                And you can see how the assumptions they made about their “right” to have these things was not healthy.

                                When I drag the assumptions out of people’s words for them to see, they are often struck by how negative the words make them feel.

                                Don’t assume your words aren’t impacting on you. You can go through fear and actually enjoy the ride when you take the time to understand how you are letting words get to you.

                                9. Take a Fear That Feels Insurmountable Right Now.

                                If you were to repeat it to me out loud, what would you say?

                                Would you have blame on yourself in there? Would you assume others can do it and it’s just you? Would you feel small, unsuccessful, useless, unworthy?

                                Usually, when you do this exercise, you are able to spot the untruths that run wild in your head convincing you that you are doomed. And rarely when we are faced with our assumptions is there is a lot of evidence to them.

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                                10. You Are Not Defined by Your Fear

                                One fear does not define your life – be mindful of that. It is likely to lead you to thinking of all the times you’ve succeeded and bring a moment of calm, confidence and faith back to you.

                                11. Go with Fear

                                When you learn to go with fear, you could find yourself actually having fun, no seriously – having fun.

                                I have a few amazing clients I’m working with right now who would describe themselves as life long worriers, or pessimists. In the past that has served them well, enabling them to keep safe, steer clear of risks and even develop strategies in the event of disasters. However, now they find it’s becoming hard to break the cycle and they really want to because it’s holding them back.

                                Notice how they’ve found their hidden fears and want to face them?

                                One client said “I knew this was going to be tough, and I knew I couldn’t fight it alone and I knew you would be the one to help me.” Before I sat an incredibly successful, confident, capable business owner with a family and a social life to die for.

                                However, I’ve learned that the most successful looking lives can hide things that impact on life, success, love, happiness and business.

                                We didn’t start with the fear that they felt was holding them back, we broke the fear down, and found lots of little obstacles that had been deemed as “life” and “unchangeable” and “that’s just the way it is” by developing awareness to the little steps on the road to their obstacles to happiness and success they were able to tackle them in a different way.

                                12. Discover Great Skills in Your Scary Moments

                                And in that clients words “I came here to work with you to grow my company, and my own personal skills. I didn’t expect to get the children to be cleaning up after themselves and my partner being more attentive! It all feels a little magic.”

                                The moral is that out of the scariest of moments, we can find great skills we didn’t know we had. Find better, healthier, happier ways to live and find ways to enjoy life more. (And have a bit of magic!)

                                What a great place to be in ready for the next fear that thinks it’s going to get in the way of you, right?

                                13. Own Your Fear

                                Think back over these tips and come up with at least one example for each one. Write them down. Put them on your phone. Turn them into a piece of art. Turn them into a poem. Frame them. Go for a fast walk across the fields, beach, down town and repeat these things in your head to the sound of your feet on the ground.

                                We rarely take the time to appreciate how far we have come, how much we can achieve or what we are capable of – by really owning the tips in this article you will have given your brain a big fat dose of “Damn right I can do this!” and the motivation and accountability to say “Let’s find a way” through any fear.

                                You can’t help but feel good when you see that can you? And fear doesn’t stand a chance, does it?

                                More Resources About Fighting Fear

                                Featured photo credit: Ben White via unsplash.com

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