Change can be a good thing

I have a fitness client that loves running the same route every time she heads out. Another client loves circuit training. People love routine. There's a comfort in doing the same things and knowing exactly what to expect - nor surprises, no thinking required. And sometimes, routine can be a very good thing.

But when it comes to your workout, doing the same moves day in and day out isn't doing much to help (or motivate) you. From this point on, consider the idea that your muscles are "smart". When they try new things - like martial arts, strength training, Bosu - they're a little shaky at first. But they learn quickly, and adapt. For this reason and the fact that you should always be challenging your body in order to keep improving your fitness level, you should consider adding variety to your workouts.

Here are some ideas to help with your strength training: choose any exercise from each group (numbered 1-7 at the left) for your workout. Do your usual # of reps and sets. Then, change it up for your next workout. Pick a new exercise from the same row, and continue to alter your program regularly. This way, your muscles remain challenged—and you get fitter, stronger, and healthier over time.

*Always consult your health care provider before beginning this or any new exercise program.*


1. Chest Exercises: Chest Press with Barbell or Dumbbell Flys or Pushups or Dumbbell Pullovers
2. Back Exercises: Reverse Dumbbell Flys or Seated Rows or Boxer or One-Arm Rows
3. Arm Exercises: Wall Squat with Curls or Alternating Curls or Hammer Curls or Concentration Curls
4. Abdominal Exercises: Bicycle Crunches or Plank or Banana or Crunches on Ball
5. Back Posture Exercises: Slow Swimming on Ball or Swimming or Superman or Back Extensions
6. Leg Exercises: Single Leg Squat & Bend or Runner's Lunge or Skater Squat or Forward Lunges
7. Hip Exercises: Hamstring Flexion on Ball or Bridge Ups or Genie Sit or Ham Curls with Ball

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures, Personal Training/Kinesiologist, Workshops
www.gaiaadventures.com

Snowshoe Hollyburn with Women Saturday February 11