[vc_row type=”in_container” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ width=”1/1″][vc_column_text]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[/vc_column_text][/vc_column][/vc_row]