10 Ways to Bust out of a Rut
Tuesday, July 31, 2018
LifeTime WeightLoss in Emotions and Weight Loss, Lifestyle, Mindset, Plateau, fitness routine, health routine, healthy eating, rut, weight loss advice

 

Here’s the thing.  The fitness journey can feel monotonous.  And generally speaking – it really is because you continuously are sending your body the same signals (eating healthy, working out, sleeping, etc) over and over.  As fitness pros – we feel you.  Eventually we can tire of the same exercise circuit or meal lineup.  But, simple tweaks in our weekly routines can have the power to stir up new enthusiasm and even push us to the next level in terms of physical change, metabolic function and mental game. At the end of the day, we want you to avoid any inkling to throw in towel or fall off track.  So it’s important to have a list of go-tos in those instances you feel like you’re in a rut.

10 Ways to Bust Out of a Rut

Schedule a workout “date.”

I plan a monthly workout “date” with a close friend – it’s our way to not only keep in touch, but also keep each other accountable. We sometimes try a new class together or just go on a walk or hike. The workout is more enjoyable because it’s a little less structured but we look forward to it every month and never miss it.

Take a day off.

A tip I often recommend to my hardcore clients. Your recovery plan is just as important as your workout plan and sometimes we need to be reminded of that. If you’ve been working hard and seeing progress, give yourself a day off from that routine. Maybe you take the day to do other lifestyle and self-care habits (get a massage, take a bath, etc) or you could still go to the club but focus on hitting the steam room, sauna or pool.

Go to class.

I often include cooking skills during my coaching sessions, but if you’re not working with a nutrition coach, taking a cooking class can be a great and surprisingly fun option. Learning additional cooking skills can make all the difference when it comes to adapting a healthy diet for the long term. If a class doesn’t get you excited – spend some time searching new and healthy recipes online that you want to try that could be potential options to substitute into your rotation of healthy meals.

Phone a coach.

Many of my clients came to me with great foundations for eating and exercise but were simply interested in getting new ideas. Sometimes fresh eyes can give you a totally different take on your routine and offer you novel options to get you beyond your current rut. If you have friends or coworkers on similar journeys, share notes on what foods and activities have worked for them.

Get new kitchen equipment.

Nothing gets me more excited to eat healthy than having new tools for the kitchen. Maybe it’s some new glass containers, new shaker cups or even new knives. When you have new tools that you want to use, you’re more excited and likely to do so. Think of them like new clothing – function is imperative but go for things that also spark your personality.

Start a dinner club.

This one is a favorite. Set up a monthly or quarterly “dinner club” with friends who are also on a healthy way of life journey or have a similar commitment and mindset around nutrition. If a group arrangement isn’t the best fit, consider a night out with your significant other to bring some variety into your routine. Most restaurants today have options for healthy proteins and vegetables.  You could also consider a meal delivery offering as well (many companies have really great and healthy options) to make your typical meat and veggies feel a little more exciting.

Find an exercise workshop.

We host complementary and weekly workshops at the club for this reasons specifically. Not only does it give you access to a fitness professional but also geared towards introducing you to equipment that might not be in your routine.  Learning a new skill is similar to adding a new tool to your toolbox – something you can incorporate now and often to make it feel a little different.

Train for an event.

This is exactly why we host the 60day event every quarter.  It gives opportunity to our personal training clients and non-clients to have a period of time to really dial it in.  You could also consider a 5K or even power-lifting event.  Both often re-energize that initial excitement that tends to fade during the journey and allows you sit down and reconfigure a game plan with new elements to freshen things up.

Hit the re-set button.

It’s easy to forget about our overarching objectives - especially if we’ve hit a plateau or aren’t seeing the rapid progress we did in the beginning of our journeys. Make a list of the reasons why you wanted to get healthy in the first place – even if it was solely based on enhancing your appearance. Revisit that list on the days when you’re feeling bored or tempted to give up. For me – I remind myself constantly that I’m a better parent and spouse when I workout because my stress is lower and I am a much happier person.

Play

In my opinion – we don’t do this enough. Chase your dog or kids, go for a bike ride, run the bases at the neighborhood park. Think of “playing” to be just as important to our health as structured cardio or strength training sessions. With the average adult under more stress than ever, it can add some additional enjoyment to your date and be a great way to help suppress those elevated stress hormones.

Written by Anika Christ, RD, CPT and Director of Digital Events and Programming

This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the

 

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