Last week I began my usual Monday workout and suddenly found myself completely bored. I've gotten to the point where I can do my regular workout without even having to give it much thought. If this sounds familiar, it's probably time to shake things up a bit. We all have our regular workout routines and that's usually a good thing; routines keep us on track and help us stay committed to exercise. However, doing the same thing for too long can lead to boredom, burnout and for some, quitting exercise altogether. If you find yourself getting bored, it may be time to spice it up!
Invigorate your Cardio sessions
If you've been doing the same cardio workouts for a while, isn't it time to try something new? We often get attached to our cardio workout, afraid that doing something new won't burn as many calories. But, even if that's true, it's worth it if it keeps you motivated.
Try these tips to get you more interested in cardio again:
· Try something new. Challenge yourself by using a cardio machine you've never tried before (like the AMT or Alter G).
· Do a rotation. Once a week, use every cardio machine in the YMCA for a little cardio medley. You'll get a great workout and have a little fun.
· Add intensity. Add high intensity intervals to your workouts or shorten your usual workout and work harder. Sometimes just changing the duration/intensity of your workout makes it feel fresh.
· Take a class or try a new one. If you never take group fitness classes, pick up a schedule and try one class each month. The YMCA offers many dynamic Group Exercise Classes such as Body Pump, Body Combat, Body Flow and Zumba! Also, for those of you fitness-class-veteran’s, when was the last time you tried a new class? Break out of your comfort zone!
Liven Up Your Strength Training
If you're in a strength training rut, use these ideas to change your routine and keep things a little more exciting:
· Change your resistance. We all have our favorite things--machines, free weights or the cables. If you tend to stick with one type of resistance, do something different. Try resistance bands or use the cable machine. It's amazing how different an exercise feels when you change the resistance.
· Add new moves to your routine. Do a little research (schedule a consultation with a wellness coach, look on the Internet, or in a bookstore) and find new moves or variations you've never seen before for something new and fresh.
· Change your focus. If you usually lift heavy for less reps, try increasing the reps and lowering your weight for more endurance training. If you never lift heavier weights, give it a try. The change will do your mind and body good.
· Take a fitness assessment. Make an appointment with a Wellness Coach or Trainer. Record your results and take the tests again in a month to see if your improvements.
· Break the rules. You may follow the typical strength routine of starting with big muscle groups and working your way down. Breaking the rules can be a good thing--it teaches you about your own body and what it likes or doesn't like. Change your workouts by starting from the last exercise and going backwards. Start with a different exercise or muscle group or change the rest between sets. See how your body responds to these changes...you may just find something that works better than what you normally do.
Keep Your Flexibility Training Fresh
Many of us tend to do the same old thing when it comes to stretching after our workouts, or we don’t stretch at all. There's nothing wrong with that, but it gets boring when you don't try new things and, for many of us, stretching isn't something we spend much time on anyway. There are lots of ways to freshen up your stretching:
· Try a Yoga or BodyFlow class. These classes feature great instructors who can teach you proper techniques as well as the right moves to increase strength and flexibility.
· Use the stretching machines. Give the Precor stretching machine a try. This machine gives your body support, which can enhance and deepen your stretch.
· Use a foam roll. We all love the way we feel after getting a massage, learn to do it yourself!
Banish Diet Boredom!
All diets work if they create a deficit in calories. But no diet works permanently - unless you make permanent changes in what you eat. And if your weight-loss diet is boring, you may develop cravings and wind up eating everything in sight! Instead, choose interesting and fresh meals to make that diet a permanent healthy eating plan!
· Variety is the spice of life, and it's good for you, too. Variety means good nutrition. Instead of the same old apple, orange and pear, try a mango, a kiwi fruit or a persimmon (fruits that are unfamiliar to your taste buds, but commonly found in grocery stores nationwide). Different foods contain different nutrition, so it's best to eat a variety.
· Try a food that you've never tried before. If you see chicken on your meal plan, try Cornish hen instead. Instead of tuna fish, make a sandwich with canned salmon. Use low-fat mayonnaise or even nonfat yogurt instead of full-fat mayo. Try some mustard mixed with the mayo... it will make your "regular" sandwich more interesting.
· Try a smoothie. A sweet smoothie is a great way to get a serving of fruit and nonfat dairy into your day - and it's delicious! Whip up a cup of nonfat milk and one-half cup of nonfat yogurt in a blender with some crushed ice and one-half banana, or a cup of berries. You can add a little sugar or honey (approximately 20 calories per teaspoon) if you choose.
· Eat more often. If you're not succeeding on your weight-loss plan this week, try breaking your meals out into mini-meals, and eat every two to three hours to maintain your energy and to avoid hunger.
· Eat breakfast. And lunch! And dinner! Skipping meals will backfire, and your metabolism will suffer for it. Your meals don't have to be large! A serving of high-fiber cereal and nonfat or low-fat milk and a piece of whole fruit will provide protein, carbohydrates and a little fat. This will give you energy to replenish your body from the previous night's "fast."
· Are you bored with water? Try some brewed herbal teas, without caffeine, on ice. Keep a 20-ounce water bottle with you in your car, at your desk or in your shoulder bag. Sometimes you may think you're hungry, but you may actually be thirsty. Try drinking a cup of water, then re-evaluate.
· Try soy. If you haven't tried tofu, you haven't tried one of the most nutritious and delicious foods around. Tofu is a versatile food that takes on the flavors you cook it with. Instead of chicken, try a stir-fry of extra firm tofu, garlic, sesame oil and vegetables.
· Eat breakfast for dinner and lunch for breakfast. If you're bored with your routine, challenge yourself to a new experience. There's no rule that you have to eat the same way every day. Have your breakfast meal in the evening, and enjoy your dinner meal at lunch. You won't be bored!
