Have you reached a plateau? Shake up your routine!!!

Are you at a point where you are bored mentally and physically with your workout routine? Is the scale barely moving and you are working out, eating healthy, staying positive, etc.? The way to get out of the workout rutt can be as simple as making some changes that put your body into a state of shock (in a positive way).

Our bodies are amazing.... they adapt to how we treat it, which may not always be a good thing. When it comes to a workout routine it is important to implement what is called the overload principle. It is simlply just overloading the body in such a way that it has not expereinced before or has been awhile since it has done what you are asking it to perform. Below are reminders

For example, your cardio routines to overload you could do the following:

- Increase the duration of time
- Decrease the duration of time, increase the intensity
(e.g. 20 minutes of intervals w/a warm up and cool down)
- Change the mode of exercise performing
- Perform 2 or more modes of exercise in one session
- Implement stairs in a walk when you see them
- Increase the number of times doing cardio per week or even per day
occasionssionaly

In your weight training routines you can implement overload by:

- Decrease the weight amount and do a circuit with very little rest
- Increase the amount of weight lifting, increase the duration of time
resting (Strength)
- Change from performing machines to free weights and vice versa
- Change type of exercises (e.g. perform majority of exercises on the
ball, stand on one leg, etc.)

Points to remember:

- Shake up your routine every 2-4 weeks
- Have a goal/vision in mind for where you want to go and how you
want to FEEL when you get there
- Speak positive (including your inner voice and have positive
support around you
- Have fun

Always make sure to have a base of prior to doing the overload principle. If you have not started a fitness routine be sure to talk to your doctor prior to starting.

Have fun!!!

Making the best of your workouts

Hello. I just wanted to share some things that may help you with your workouts, training, etc. Check out the list below:

- Set goals to help you determine what you are striving for and how you want to feel when you get there

- Perform a proper warm up with a light cardiovascular exercise as well as dynamic movements

- Be in the moment. Focus on what you are doing

- Feel the muscles you are using on the exercise you are performing

- Focus on what you want, not what you don't want

- Focus and feel every rep and movement

- Leave your workout knowing you did the best you could for that day

- Do your best, don't sell yourself short

- Have fun - gotta remember that

I'm Back..... Optimizing Your Workout Tips

Yes, I am back. Many apologies for a big delay in entering posts for y'all.

I want to share with you some tips on how to optimize your workouts. Put these tips to good use and perhaps you may have some to share as well......

• Set goals or have a vision in mind. When you have something(s) to shoot for the likelihood of getting there is greater.
• Ask for support. The support may come from family, friends, doctors, teammates, personal trainer, etc. With having the support you have greater accountability and motivation to continue on your journey.
• In the movie theater of your mind, run your movie of being successful and what you want.
• Focus, focus, focus. Get connected with yourself physically and mentally. Pay attention to what you are doing with your sport, resistance training workouts, cardiovascular workouts, etc. How does the exercise you are doing feel? Where do you feel it? It will help you optimize the efficiency of your workout, as well as connecting to yourself physically and mentally.
• Stay positive. Remember that the input you put in your head as well as what you let in very powerful. It is so powerful it helps determine the road to your destiny and goals.
• Read your body.
• Breathe (could not resist that one)
• Have fun - remember this one!!!

Make it a great workout!!! YOU have the POWER!!!

More next week. Thank you for your patience.

Lori