A Foolproof Formula for Refreshing Your Workouts

Perhaps you were gung-ho when you started your gym membership, but now you’re feeling a little stale. As you become bored with exercising, you start slacking off and skipping sessions. To get back on track, make things more interesting.

Refresh your motivation by changing the way you work out. Experimenting with new places and methods is a foolproof formula for making fitness more fun.

Change How You Work Out:

1. Try different activities. The most obvious answer is to mix up your routine. Swim laps or take a spin class instead of going for your usual run. Trade in your
free weights for kettlebells or ask an instructor how to use an unfamiliar machine.

2. Train in intervals. You may have heard about the benefits of high intensity interval training where you alternate between gentle and more vigorous movements. See what happens when you do your usual activities at a different pace.

3. Find a buddy. Invite someone to join you. Working out with a friend gives you a chance to socialize and encourage each other.

4. Update your playlist. Have you been listening to the same songs for months? A different soundtrack could be stimulating.

5. Set new goals. Give yourself something to aim for each session by gradually increasing speed, weight, or intensity. Focus on your purpose for working out, whether it’s managing a health condition or feeling more comfortable in a bathing suit.

6. Compete for prizes. Turn your workouts into a game. Make a friendly bet with friends or try to beat your own past performance. The reward could be your own satisfaction or something more tangible like new running shoes.

7. Use technology. Track your progress with wearable devices or a fitness app. Many popular apps are free, or you can ask your friends for recommendations.

8. Distract yourself. Maybe you prefer to take your mind off your efforts. Listen to podcasts or watch a movie while you ride a stationary bike. Do floor exercises as you watch TV.

9. Take breaks. Insufficient rest time is a common reason for burnout. You’ll feel more enthusiastic and reduce your risk of injury if you take days off regularly.

Change Where You Work Out:

1. Go outside. Connecting with nature is invigorating. Sign up for a Tai Chi class in the park or go kayaking. Schedule some time for skiing or scuba diving during your next vacation.

2. Sample free sessions. Many gyms and fitness studios offer special deals like free introductory classes or weekday passes. Broaden your options by visiting a few facilities. You may discover that you love archery or acrobatics.

3. Browse pop ups. Competition in the fitness industry has created many unconventional places to work out these days. Search local listings and social media to find yoga classes in a hotel ballroom or boot camps at an arts center.

4. Work out at work. If you spend long hours on the job, it may be convenient to exercise at the office. If your company doesn’t have a fitness center, ask about having group classes in a conference room or parking lot. You can also do simple
stretches and other movements in your own office.

5. Build a home gym. If you enjoy spending time at home, create a space for working out. It can be as elaborate as a whole room full of machines or as simple as a mat and jump rope in one corner.

You’re more likely to exercise regularly if you enjoy your workouts. When you hit a lull, turn it into an opportunity to challenge your body and mind in new ways. You’ll soon find yourself looking forward to your next session.

Do You Struggle with Stiff Joints? 13 Ways to Find Relief

Do your hips and knees feel stiff when you wake up in the morning? Do you struggle to stand up after watching a long movie? There are several reasons why prolonged inactivity may cause such symptoms.

One of the most common reasons is arthritis. You may have osteoarthritis, which affects many older adults as the result of the joints experiencing years of ordinary wear and tear. If you’re younger, you may have rheumatoid arthritis or related conditions involving your immune system.

Duration can be a simple way to distinguish between the two. Stiffness related to osteoarthritis typically eases up in about 15 minutes or less while symptoms of rheumatoid arthritis tend to last much longer.

Whatever the cause, morning stiffness can usually be eliminated or reduced. Try these strategies for finding relief.

Medical Treatment for Morning Stiffness:

1. See your doctor. Your doctor will perform blood tests and examine your joints to make a diagnosis. They will also ask you about your medical history because genetics and injuries could increase your risk for arthritis.

2. Consult a specialist. You may be referred to a rheumatologist. They’re specialists in autoimmune conditions who can help you to develop a treatment plan.

3. Take medication. There are many over the counter and prescription drugs to help relieve arthritis pain. Depending on your diagnosis, anti-rheumatic drugs may also be an option.

4. Attend physical therapy. Learning to move safely without damaging your joints can make you more comfortable and independent. A physical therapist will provide exercises to help you with daily activities.

5. Consider surgery. Most cases of arthritis can be managed without surgery. However, if your symptoms are severe, artificial joints are very effective at restoring mobility.

Home Remedies for Morning Stiffness:

1. Lose weight. Excess pounds strain your joints, as well as your heart. Lighten up with healthy eating and regular exercise.

2. Build strength. While it’s impossible to replace the cartilage you lose with age, you can increase your muscle mass. Lift weights or do floor exercises that use your body weight for resistance. Strong muscles give your joints extra support.

3. Increase flexibility. Safe stretching fights stiffness too by loosening tendons that naturally tighten when you sleep or sit still. Practice yoga or do leg and arm stretches while you watch TV.

4. Change your diet. There’s little evidence to support claims about expensive supplements and miracle foods that cure arthritis. On the other hand, a diet low in processed foods and rich in nutrients limits inflammation. Eat more fatty fish, nuts, green vegetables, and cherries.

5. Sleep well. Adequate rest is essential for healing. Go to bed and wake up on a regular schedule. Darken your bedroom and block out background noise with a fan or white noise machine.

6. Manage stress. Chronic tension can aggravate arthritis and any mental or physical condition. Relax with gentle music, meditation, or a warm bath.

7. Apply heat. For pain relief without drugs, apply a warm compress to your sore hips or shoulders. Long-standing injuries usually respond more successfully to heat while ice is recommended for the first couple of days after a new event.

8. Keep moving. Prevention is a sound strategy. When possible, take frequent breaks when you know you’ll be stuck in one place for a while. Shift your sleep position during the night and walk around while you’re on the phone.

Taking care of your joints will help you to sleep more restfully at night and move more comfortably in the morning and throughout the day. Maintain a healthy weight, avoid fatigue, and talk with your doctor if you need more assistance.

Learn more about your health online when you read the rest of our information here about: Body Building guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over 35 years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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