Mix it up.  Add new stuff, do more, do less – here’s your 10 point guide.

Have you been doing the same thing for the past few months?  If so, it might be time for a change.  I’ve known some folks to stay on a routine for years.

1.       Re-group, take a break, better yet…schedule a de-load week every 4-6 weeks.  There are many ways to do this, but if you just cut your volume (how much you do) and intensity (% of maximum effort) in half for a week, you’ll come back fresh and ready to take on new challenges.  Thinking you can just “push-through” a plateau could be a mistake; listen to your body.

2.       More Conditioning, less Lifting / More Lifting, less Conditioning.  Spring is here and those of us that have been deprived of the sun will want to venture outside and get fit.  Instead of lifting at the gym, go outside and lift, run, push and pull stuff, sprint some more…many ways to put this together.  Contact me if you’d like suggestions how you can mix it up and get more from less.

3.       Make it Fun.  On some level, it’s gotta be fun.  Ten years ago I would have laughed at this but now that I’m a decade smarter (ha, hopefully) and have witnessed many trainees burn out along the way, I realized that adding a little fun to fitness helps keep us stay engaged — which will yield a better quality of life for many years.

4.       Get-Ups, Windmills and Yoga.  By adding cool, functional stuff like kettlebells, yoga and other forms of fitness you’ll get fit, have fun and never get bored – you’ll also love the way you look, feel and perform.

5.       Get a Coach.  Throughout time, the best of the best have had a coach or mentor guide them. Coaching has provided the tools to excel in business, relationships, sport and fitness. No matter your fitness level a coach can help.

6.       Keep records.  The use of a training journal can pay off big time. As you link your workouts together over the weeks, months and even years you’ll be able to pick out the clues of what makes YOU tick.  What works and what doesn’t. Remember how you eat, sleep and train all play a big part in the story of YOU.

7.       Think about working Movements instead of single Muscles.  Did you know that push-ups will work your core more than crunches (especially banded), and you hit your chest, shoulders and triceps too.  If you combine two movements like the front squat to push-press along with pull-ups you’ll have one heck of a total body workout!

8.       Are your Goals still your Goals?  Did you make a list of goals for New Years?   Did they stick?  Odds are they did not; maybe you should think about turning goals into habits — Get crystal clear what you really want, be specific and do it!  “Do not try.  Do or Do or Do Not, there is No Try.”  – Yoda

9.       Do your Homework!  Get a couple of workouts done at home throughout the week.  You’ll be amazed at what you can accomplish with a few kettlebells and bands.  You will see improved strength, flexibility and power.  Decrease body fat, and increased conditioning…in less time!  Let me give you a few suggestions.

10.   Stay Fresh.  Over training is real.  Conversely, if you do to little you’ll never reach your potential.  Follow #6 and keep records so you can tell what’s working and what’s not.  If you feel lousy and the end of the week, maybe those 10 mile runs combined with 5 days a week of lifting is a little too much.

Have a Great Week!

JT