Fitnessgirl's Blog

How do you feel about your fitness routine? Good? Bad? Indifferent? or What fitness routine you say?  Whatever your answer, now is the time to "ditch" your old routine and make a seasonal "switch" to something different or new~

DITCH - Your old workout shoes > > > SWITCH - To a new pair for more than just looks! Working out and/or running/walking in shoes that are worn out or "broken" down can lead to unexplained pain and at the worst- injury.  Fitness shoes need replaced regularly no matter how good they look on the outside. If you average 10 miles/week with running/walking/cardiowork, replace shoes in 12 months, 15 miles/week, replace every 8 months, 20 miles/week, every 6 months, 30 miles/week, every 4 months.  Don't remember when you bought the current pair? Time to shop for a new pair and to keep track of how long you've had them - just write a date on the box or even somewhere on the shoe. 

DITCH -  Those light weights  > > > SWITCH - To heavier weights that will actually challenge you.  This means you ladies! Still lifting those 5 pound dumbbells for your bicep curls  that you've been using for years? You'll never see change - without change! Our bodies have the amazing ability to adapt very quickly to exercise. If you don't regularly and gradually increase the weight, you will plateau. Who wants to do all that work to stay the same? But I don't want to get big ugly man muscles you say? Well you won't - unless you are a man. Gals - we don't have the capability to build muscles like men.  You'd have to train like some of my bodybuilding friends to "get big".  Think about this - how heavy is your handbag?  10lbs? Gym bag? 12lbs? Diaper bag?  15lbs? If you lug around heavy things like bags and kids and you are lifting tiny weights what type of change will you see? Like your weights - little.  Now the guys don't usually trouble with increasing the weights regularly.  Just make sure to increase weight gradually over time to a weight you can control with proper form, good quality and no pain.

DITCH - Thinking that more is always better when it comes to working out > > > SWITCH - Your focus to an effective, quality workout in less time. You can get the same benefit from your workout routine by shortening the time spent but pushing yourself harder. You don't need hours in the gym. And if you are one of those who say "I don't have time to workout" Well who does? I'll tell you who - those who set aside time and schedule their fitness. It is getting easier to get fit. Group Exercise classes have changed to match this fitness trend as well.  Lunch hour "express" classes, 30 minute blast classes, 45 minute classes, and 15 minute classes focusing on one muscle group such as abs, glutes or arms.  Try this - instead of walking/biking/jogging/taking class at a moderate pace for an hour, cut the time by 1/4 or 1/2 and get the same caloric burn by pushing yourself harder with some speed walking, uphill bike sprints, running sprint intervals, adding more weight in class or by incoporating pliometric options to your cardio class workout. Kick it quick and then have more time for other things you enjoy!

DITCH - The "same old - same old" > > > SWITCH - To something you've never tried before!  Still doing the SAME 20 minute cardio routine at the SAME pace on the SAME days each week on the SAME machine? Stil doing the SAME weight lifting routine with the SAME weights and the SAME number of reps ? See the common problem here?  Do the SAME - Stay the SAME. Step out of your comfort zone and give your body the shock it needs to generate change.  Tight muscles - try a stretch class. Stressed out -  join a yoga class. Need new/more cardio- kick it with some martial arts or hop into a cycling class.  Looking for a whole new weight lifting work - give Gravity training a try.

There is so much out there to experience. Find something that works, that you enjoy and that you can stick with - at least for the season. Remember - the change in seasons reminds us - time to change your fitness routine. Ditch & Switch Winter,  Spring, Summer and FALL.  ENJOY!

Visit the American Council on Exercise website at  www.aceftness.org  for accredited fitness information.

Sheila Tapscott, Certified Fitness Professional