17 Science-Backed Ways To Bust Out of a Workout Rut

If you are feeling like you need a CHANGE in your workout routine or need to PUMP it up a little, check out these 17 ways to bust out of a workout rut. You can read more on each strategy in the article below: 

http://www.huffingtonpost.com/2013/09/19/get-out-of-workout-rut_n_3943396.html?utm_hp_ref=healthy-living

1.   Pump up your playlist
2.   Grab a workout buddy
3.   Add interval training to your routine
4.   Get outside
5.   Be more time-effecient
6.   Perform supersets
7.   Cross train
8.   Track your activity
9.   Play a game
10. Take an active rest day
11. Get certified
12. Mobilize
13. Rethink your warm up
14. Get back to basics
15. Enlist a trainer
16. Focus on nutrition
17. Get more sleep

Most Western Exercise is INSANE

No pain No gain, feel the burn, push yourself HARDER, just one more.  

Do those slogans sound familiar from popular workouts like P90x, insanity, cross fit, and hardcore strength training? 

Recently I took a few classes at a "Yoga" studio and I walked out feeling out of alignment, maimed, and wounded.  Felt like more of a Western take on Yoga than an Eastern one to me!

I like intensity but not when it isn't coupled with correct alignment and therapeutic benefit :)

Here's an article from a qi gong practitioner who talks about his transformation from a Western exerciser (marathon runner, bodybuilder) to an Eastern exerciser (qi gong, tai chi).

He had to completely change his mentality about exercise, health and wellness.  Instead of being hard and aggressive on his body he became relaxed and gentle.

http://qigong15.com/blog/chi-kung/7-mistakes-in-chi-kung-4/

Powerspiration! (INTERVIEW)

My client Angie Metzger runs a website called Anorexia Warrior.  
The site is geared towards women who have 

have issues with eating disorders and are looking to stop the cycle of 
self destruction and start making

choices about diet and exercise that engender health and wellness.

Below is a link to an interview I did with Angie where she asked me 
questions relating to exercise and diet.  My approach is 

is a health and wellness FIRST one that empowers people to work 
smarter rather than harder.

Enjoy!

http://www.anorexiawarrior.com/powerspiration.html

To exhausted to exercise?

The current issue of ConsumerReports on Health, has an article on 9 suggestions for removing fatigue as a roadblock to increasing your physical activity.

1. Eat carbohydrates...the good ones!
2. Drink more water.
3. Keep a diary...of your activity level and track some measurements such as waist size.
4. Find an exercise partner.
5. Listen to music.
6. Exercise in the afternoon.
7. Mind your breathing.  Read Annie's post from Monday.
8. Mix it up.  Add Pilates to your program!
9. Turn off late-night television. Enough sleep makes a difference.

Skip:
1. Working out in front of a mirror.  A Canadian study of 58 young women reported feeling worse about themselves after the workout if they exercised in front of a mirror.
2. Pre-workout coffee. It dehydrates.
3. Pricey compression garments. No evidence that they help or don't help.
4. Protein shakes and energy drinks.  Most people in the US get more than enough protein and energy drinks have some ingredients that may cause health problems.
5. Sports drinks. Limited quality research that prove the drinks enhance performance.
6. Supplements. No scientific evidence that they improve athletic performance.

Read the full article at ConsumerReports.org/CRH,  March 2013 issue.

Neck up or neck down?

Last week I posted information about how to avoid the flu.  Hopefully, you will avoid the flu but may not be able to avoid the cold germs swarming your head this time of year.

If you do feel ill is it appropriate to continue your exercise routine?

The American College of Sports Medicine has published a position paper which you can read for more detail.  http://www.acsm.org/docs/current-comments/exerciseandcommoncold.pdf 

I like the simplicity of their "neck up" decision making advice.  If you're sick from the neck up (minus a fever) than it's probably ok to exercise and may even be beneficial.  A couple of reputable web sites I read suggest a regenerative exercise like pilates might make you feel better.  

If your symptoms are from the neck down it's probably better to stick with bed rest and a gradual resumption of your intensive training regime. 

So, don't avoid Urbancore classes if you're feeling ill from the neck up.  Just remember to wipe down your equipment afterwards!! 

Resolve + Pilates

The New Year is upon us and there is talk about "the best of," "the worst of," and the resolutions to be made and forgotten before the calendar is flipped to February.  I have a love hate relationship with resolutions.  I have had success with some and not with others.  Some years I talk myself out of them and some years I talk myself into them.

What to do?  It can be a conundrum but not one to fret about too much.  What seems to have worked best for me is to add a slice of realism to a chunk of enthusiasm and attach a tracking device to help keep me honest.

Bottom line:  If your New Year's resolution involves losing weight, getting stronger, expanding your exercise routine, and eating right, pilates can help with each of these resolves!

Tell us your resolution ideas.  Ask us how with we can help you with your fitness goals.  Pilates can help.  Urbancore can help.