Ashley Azevedo
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Jan 16, 2017

7 Ways to Switch Up Your Workout

Is it time for a change? So you’ve been doing nothing but this super awesome workout that you love for months now without changing anything…are you starting to notice a halt in your results, or are you getting a little bored with the same routine? It might be time to change things up, but how do you go about it?

But I rock at this workout, I don’t want to try something new… I know, I know. We all want to do things that we’re good at right? Trying something new means that you’ll be the newb all over again. You won’t know the workout and most likely won’t be the best at it right away, but that’s okay! Learning is growing and stepping out of your comfort zone is HUGE. 

Being the newb is AWESOME. It means that you’re trying new things and getting out of your comfort zone–and that is pretty amazing! That alone is something to give yourself a pay on the back for. Fitness isn’t about being the best, it’s about being YOUR best, and that involves being courageous enough to try new things.

Switch it up! Switching up your workout will help keep things fun and interesting. It also helps to avoid plateaus and keep you progressing.

You don’t have to give up your fav workout! By no means do I want you giving up that workout you love. That’s your “it” workout and I’m so stoked that you found it! I want everyone to find their “it” workout that is fun for them and that they just absolutely love! But there are a few changes that you can make to any workout to switch it up some. Let’s break down how you can make a change and what each change means. 

 

  • Frequency: The number of times you perform a given workout within a given amount of time, let’s say a week. If you’re lifting weights 3 times per week, this is your frequency. You can up that to 4 or pull back to 2 and this would change up your workout frequency.

 

  • Duration: How long you perform a particular workout. So let’s say that you lift weights for 30 minutes, this is your duration. You could change the duration by adding or reducing the amount of time you’re doing that particular workout. 

 

  • Intensity: The level of force and power that you bring to the workout. How hard are you actually working? This is your intensity. Monitoring your heart rate would give you the most accurate idea of what level of intensity you’re working at. You can easily change the intensity levels by switching up how hard you’re pushing yourself during your workout.

 

  • Exercise Choice: The series of exercises that you choose to do for your workout. You can also change the type of exercise you’re doing, and this is good to do every so often. You can still keep your “it” workout but try adding something new in to the schedule every now and then. 

 

  • Weight: If you’re lifting weights, this is just talking about the amount of weight you use for each exercise. Are you using the same exact weight every single time you do a specific workout? This won’t give you the changes that I know you’re looking for. Try progressing with the weight or switching up your rep & set ranges (I’ll more about this below).

 

  • Reps: This is the number of times you perform one specific exercise back to back. For example, if you do 15 bicep curls–this is 15 reps of bicep curls. Changing the number of reps for the exercise is another way you can switch things up.

 

  • Sets: Sets are the number of times you do a full set of reps of one exercise. So let’s use the same example above, if you do 15 reps of bicep curls three times, then you did three sets of 15 reps of biceps curls. Make sense? Changing up the number of sets you do is another great way to make a change.

 

If you don’t know, now you know. So now that you know, make sure you’re changing things up every so often. Don’t get stagnant and don’t let yourself get bored. There are so many great ways to keep it interesting!

Let me know how you’re making a change this week!

I can’t wait to hear! 

Until next time,

Xoxo

Ashley

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JUST MOVE. 🚶🏻‍♀️ Some days you just w JUST MOVE. 🚶🏻‍♀️

Some days you just won’t be at your best—even with your best effort. And that’s normal + okay. 

Go hard when you’re feeling good, but let it be okay to adjust your workouts when you’re not. Listen to your body + give yourself some grace. 

Even if you don’t get in your usual workout, a light workout is still better than no workout. A short workout is still better than no workout. Some movement is better than NO movement.

Work with what you have + where you’re at and just keep showing up. You got this.
How to get the most out of your workout 🏋🏻‍♀️

Let me save you some time sharing what I’ve learned through the years with myself + numerous clients.

Don’t miss the last one—it’s the most often skipped but will absolutely amplify your workouts + results! 

P.S. Looking for a program to get started with? You can grab one of my signature total body workouts for free! Just DM me the word ‘STRONG’ to get yours! ✨
Grateful for another year to learn, grow, make mem Grateful for another year to learn, grow, make memories, + level up ✨

So full of gratitude for all of the amazing people in my life + everyone who made my birthday so special. Thank you ♥️

P.S. You can grab my free birthday gift to you—a full body workout designed to get you strong, confident, + feeling powerful AF, without spending hours in the gym or totally exhausting yourself. Just comment or DM ‘STRONG’ to get yours ✨
It’s bringing all the groceries in in one trip f It’s bringing all the groceries in in one trip for me 💁🏻‍♀️

But really, it’s all of them. Learning this way of fitness was a game changer for me, + has been for so many of my clients. 

Helping women find their strong is one of my favorite things. Finding it in a way that actually feels GOOD. In a way that doesn’t take over their life, but adds to it. In a way that feels energizing + powerful. In a way that doesn’t require them to do endless hours of workouts or give up all their favorite foods. 

If that sounds like the way you wanna workout, you’re my people. Welcome! ✨

Comment STRONG to get started for free with one of  my total body workouts, designed to help you feel confident in the gym, strong in your body, + get long lasting results!
I promise there’s a workout for you-no matter wh I promise there’s a workout for you-no matter where you’re starting or how you feel about fitness. 

Workouts can feel good + manageable, instead of daunting + miserable. They can leave you feeling strong + energized, instead of exhausted + totally depleted. 

You don’t have to workout the way some random person told you was best. You get to find what’s best for YOU.

If you’re looking for a workout that’ll get results, while feeling GOOD, just DM me “STRONG” and I’ll send you one of my signature total body workouts for FREE! ✨
.
.
.
#womensfitnesscoach #womensfitness #workoutsforwomen #feelgoodfitness #strengthtrainingforwomen
The new year always feels like it’s filled with The new year always feels like it’s filled with so much pressure to make all the changes + do all the things. It’s ok if you’re not feeling the ‘new year, new you’ vibe. 

You don’t need a ‘new you’ anyway. And you don’t need some huge, grand, life-changing goal going into the new year. Break it down. You just need to keep making small moves forward. Even if those moves are just recouping from the holiday season right now. 

Take off some of that pressure + just focus on moving forward, one step at a time. Even if you get stuck. Even if you fall off track. Just focus on what matters. Focus on that one, tiny step ahead. You got this. ✨

P.S. if you’re looking for a workout you can stay consistent with—one that’s easy to follow + is focused on getting stronger without leaving you feeling completely exhausted— comment or DM me “STRONG” to get one of my signature total body workouts for FREE! 
.
.
.
#womensfitnesscoach #womensfitness #newyearfitness #newyearresolutions #newyearsresolutions #freeworkout
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JUST MOVE. 🚶🏻‍♀️ Some days you just w JUST MOVE. 🚶🏻‍♀️

Some days you just won’t be at your best—even with your best effort. And that’s normal + okay. 

Go hard when you’re feeling good, but let it be okay to adjust your workouts when you’re not. Listen to your body + give yourself some grace. 

Even if you don’t get in your usual workout, a light workout is still better than no workout. A short workout is still better than no workout. Some movement is better than NO movement.

Work with what you have + where you’re at and just keep showing up. You got this.
How to get the most out of your workout 🏋🏻‍♀️

Let me save you some time sharing what I’ve learned through the years with myself + numerous clients.

Don’t miss the last one—it’s the most often skipped but will absolutely amplify your workouts + results! 

P.S. Looking for a program to get started with? You can grab one of my signature total body workouts for free! Just DM me the word ‘STRONG’ to get yours! ✨
Grateful for another year to learn, grow, make mem Grateful for another year to learn, grow, make memories, + level up ✨

So full of gratitude for all of the amazing people in my life + everyone who made my birthday so special. Thank you ♥️

P.S. You can grab my free birthday gift to you—a full body workout designed to get you strong, confident, + feeling powerful AF, without spending hours in the gym or totally exhausting yourself. Just comment or DM ‘STRONG’ to get yours ✨
It’s bringing all the groceries in in one trip f It’s bringing all the groceries in in one trip for me 💁🏻‍♀️

But really, it’s all of them. Learning this way of fitness was a game changer for me, + has been for so many of my clients. 

Helping women find their strong is one of my favorite things. Finding it in a way that actually feels GOOD. In a way that doesn’t take over their life, but adds to it. In a way that feels energizing + powerful. In a way that doesn’t require them to do endless hours of workouts or give up all their favorite foods. 

If that sounds like the way you wanna workout, you’re my people. Welcome! ✨

Comment STRONG to get started for free with one of  my total body workouts, designed to help you feel confident in the gym, strong in your body, + get long lasting results!
I promise there’s a workout for you-no matter wh I promise there’s a workout for you-no matter where you’re starting or how you feel about fitness. 

Workouts can feel good + manageable, instead of daunting + miserable. They can leave you feeling strong + energized, instead of exhausted + totally depleted. 

You don’t have to workout the way some random person told you was best. You get to find what’s best for YOU.

If you’re looking for a workout that’ll get results, while feeling GOOD, just DM me “STRONG” and I’ll send you one of my signature total body workouts for FREE! ✨
.
.
.
#womensfitnesscoach #womensfitness #workoutsforwomen #feelgoodfitness #strengthtrainingforwomen
The new year always feels like it’s filled with The new year always feels like it’s filled with so much pressure to make all the changes + do all the things. It’s ok if you’re not feeling the ‘new year, new you’ vibe. 

You don’t need a ‘new you’ anyway. And you don’t need some huge, grand, life-changing goal going into the new year. Break it down. You just need to keep making small moves forward. Even if those moves are just recouping from the holiday season right now. 

Take off some of that pressure + just focus on moving forward, one step at a time. Even if you get stuck. Even if you fall off track. Just focus on what matters. Focus on that one, tiny step ahead. You got this. ✨

P.S. if you’re looking for a workout you can stay consistent with—one that’s easy to follow + is focused on getting stronger without leaving you feeling completely exhausted— comment or DM me “STRONG” to get one of my signature total body workouts for FREE! 
.
.
.
#womensfitnesscoach #womensfitness #newyearfitness #newyearresolutions #newyearsresolutions #freeworkout
Follow on Instagram
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