Traci is a nationally-recognized health and fitness coach. She's the author of the upcoming Harlequin Nonfiction book, The Belly Burn Plan, and tried and true coach of Steve Harvey's Bridal Bootcamp. Traci has been featured on Dr. Oz, The TODAY Show, in SHAPE, SELF and local news programs. Her specialty is weight loss through clean eating and interval-style training. Traci is available for private coaching and corporate consulting. To contact Traci, please email firstname.lastname@example.org.
Here are 5 signs you need to change your workout. It seems weeks or even months since you've felt that post-workout high. What's going on? Workouts come in all shapes and sizes. Don't become a drone to just one thing! Is it time for you to find a different mode of exercise? Here are five sure-fire signs you need a change…stat!
1) All work, but no play
When workouts that you once looked forward to start to seem more like a chore, it's time to shift gears. Exercise may be challenging, but it should be enjoyable, too! Dragging yourself to the gym to workout is no fun. It's time to stop what your doing and find something new. Fitness possibilities are endless, so use your imagination. Don't limit yourself to a treadmill. Get out there and have some fun.
2) You've stopped making progress
If you hit a plateau that stalls progress, whether it's weight loss, muscle development or improved energy levels, you need a new strategy. It's very common to fall into a fitness rut, but if you can't move past it within a week or two, something is missing. When your workouts are flat, you might just need a day or two off. If that's not the problem, try increasing the intensity of your workouts with cardio or strength intervals. Laying off completely or adding extra vigor are two very simple tools to help get your body moving in the right direction again.
3) Injuries are happening too often
With any form of exercise comes risk of injury, but if joint pain or unusual muscle aches associated with the latest workout keep happening, something is out of balance. It could be that all you need is to dedicate more time to stretching and self-care. If that's not doing the trick, overuse of any body part can cause trouble. Try to decrease the volume of the type of exercise that's causing the injury for a few weeks or change what you're doing altogether. If the problem persists, it's time to see a doctor!
4) You've got better things to do
Regularly trading in your dedicated exercise time for happy hours and manicures is a sign that you've mentally thrown in the towel on fitness. Balance is important, but putting the breaks on a healthy habit like exercise is not the thing to do. Schedules and priorities change constantly. Rather than give up on working out altogether, change the time of day or location of your workouts to keep things different and interesting.
5) Your goals have changed
You started working out just to get into good shape, but now you're training for a 10K. Sound familiar? With improved fitness comes the ambition to try different things. Whether your new goal is to train for an endurance event or simply increase muscle tone in your legs, doing the same old-same old won't help you reach your goal. After you've established a good fitness base, change your training to something more specialized that will help you achieve success.
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