Variety: The Key to Staying Motivated

Staying on track with your fitness goals can be tricky. Although there are a variety of life ingredients that can distract you, one of the most toxic is boredom. Boredom gives way to skipping redundant workouts, cheating on redundant meals, and falling out of the good habits you've been working to create. Insure your motivation and dedication by changing up these elements:

• Goals: You shouldn't just think about your big-picture, end goal. You also need to think about the milestones in between. If your end-goal is to lose 20 lbs, set a goal to the first five, and make sure it's realistic. Don't set a goal to lose 5 lbs in a week. It's not realistic or healthy. You should also set goals beyond weight loss. Set goals for strength and fitness, too. For example: hold a plank for 1 minute; run a mile without stopping. 

          My current fitness goal: To do an unassisted body weight pull up.

• Workouts: Taking the same classes, using the same equipment, or following the same program day after day has various negative effects on your progress. First, it gets boring. Second, your body gets used to it and you get fewer results for your efforts. Changing up what you're doing and how you're doing it is critical. Change things up every 3 to 4 weeks. There should be some constants in your workout to track your progress, but where you can change things, you should. Do different types of cardio, try new/different exercises, mix and match them... the more muscle confusion, the more results!

          My variety in workouts: Mixing up the cardio exercises in my tabata workouts.

• Food choices: Eating the same things day after day is a sure way to find yourself cuddled up on the couch with a bag of chips. Find new and different recipes, try foods you've never eaten before, and eat seasonally. Fruits and vegetables that are in season tend to be more flavorful. Don't be afraid to eat something new. The worst thing that could happen is you don't like it. Have fun and be creative with your healthy diet. 

          My favorite seasonal food: Spaghetti squash.

• Music: As silly as this may seem, your playlist could actually be holding you back. It can become as routine as that class you've been taking for 2 months. If music is what gets you going, make up several different playlists for different activities. For high-energy cardio, choose songs that really make you want to dance or move. For weight training, choose songs that inspire you to work hard. Seek out new music, ask friends for suggestions, and keep your playlist as fresh as your workout.

          My mixed playlists: Dance/pop music for cardio, hard rock/metal for weight training.

• Partners: Find friends or relatives who have similar goals to yours. Plan to workout together on some days, while on others enjoy the time alone. Having a partner exponentially increases your change for success. You motivate and encourage each other, and you bring different ideas to your short- and long-term plans. 

          My favorite buddy workout: Legs and core with my trainer.