Refresh Your Workout (5 Ways)

Refresh Your Workout (5 Ways)

Has your exercise routine gotten stale?

Boredom with your routine quickly leads to shorter and shorter workouts, and then before you know it you’re skipping the gym altogether.

While it’s common knowledge that the most effective exercise routines aren’t routine at all, most of us stumble through the same exercises every time we hit the gym. And then we wonder why our results are lackluster.

In order to really see results your routine must continuously change and challenge your muscles in new ways. Here are 5 ways to refresh your existing workout routine in order to see quicker and more dramatic results…

Refresh #1: Circuit Training

The days of doing single sets of each exercise are over, now it’s all about circuit training. Increase your workout intensity by creating a circuit with 4 exercises and moving quickly between each one. Circuits will keep your heart rate up for longer periods at a time and will force your muscles to work double time.

Always choose different exercises to be included in your circuit, to really keep up the intensity and the challenge. Also vary the resistance and increase the load at each session.

Refresh #2: Go Heavier

Most of us grab the same weights each time that we exercise, simply out of habit. Unfortunately this is one habit that is seriously hindering your results. Next time that you reach for a set of dumbbells grab heavier ones. This will force you to do fewer repetitions, and will challenge your muscles with greater intensity.

Always use a spotter when using a heavier weight than you’re used to.

Refresh #3: One Side at a Time

Do you find yourself doing presses, curls, raises and squats with both arms/legs at the same time? Increase the challenge and focus by singling out each arm and leg alone. Focus all of your effort and concentration on that single movement and be sure to increase the weight as you’re able.

Have you tried single legged squats lately? The act of using one leg forces all of your core stabilizing muscles to pitch in. Start without any weight at all, simply focus on your form and range of motion. You’ll be surprised how sore you feel the next day!

Refresh #4: Pump Up Music

Do you have a personal exercise playlist? This is a quick way to instantly add some pep to your workout. Spend time selecting each song to add to the playlist. These songs should be ones that get your toes tapping and get you in the mood to move. Songs with a strong beat are always a good choice.

Make your playlist long enough to cover your entire workout time. It’s great to have fun, upbeat songs without any repeats. Unless you have a specific song that really gets you going – in that case play it on repeat!

Refresh #5: Know Yourself

Are you highly competitive? Then the best way to push yourself during your next workout is to exercise with someone who is in a little better shape than you. You’ll spend the workout pushing yourself to new heights.

Are you happiest in nature? Then move your workout to the great outdoors. Find a new and challenging outdoor activity to immerse yourself in.

Are you a social person? Then structure your workouts around a group of likeminded, fit individuals. Don’t try to go at it alone.

Tap into that unique part of yourself that make you tick and cater your workout time in a way that best suits your needs. You’ll be happier with your results and you’ll be more likely to stick with it for a longer period of time.

Use these quick and effective workout refreshers in your routine to instantly see improved results. Don’t forget to change things up often, and to always keep your muscles guessing.

If designing and redesigning your workouts doesn’t sound like something you want to spend time figuring out, don’t sweat it, let me do the work for you. My programs are specially designed to blast fat and to build muscle in all the right places.

And you’ll never get bored or do the same routine twice when you’re working out with me!

Call 1(954) 292 4105 or email me adriana@adrianamartin.com today to get started on a fat loss program that really works.


Holiday-Proof Fat Loss Tips

Don’t deprive: Skipping meals in order to make up for holiday indulgences will only cause you to make more regrettable decisions. Follow up a day of indulgence with small sensible meals centered around protein and fiber.

Exercise time: Don’t skip your workouts during busy holiday weeks. You’ll benefit more than ever from the stress relief and metabolism boost that a good workout delivers.

Share Healthy: Bring a healthy dish to your next holiday party and be sure to fill your plate with it. This is a great way to make sure that you’ll have a healthy option, and you’ll also share good health with your friends and family.

Drink Low Calorie: High calorie drinks are everywhere during the holidays, and these beverages are the easiest way to pack on the pounds. Be extra cautious with your drink order, stick with low calorie options and always drink a glass of water in between each alcoholic drink.


Festive Turkey Burgers

Can’t get enough of those holiday dinner flavors? Then you’ll love these Festive Turkey Burger patties! No need for a bun, just a dollop of cranberry sauce and it’s good to go – protein style. Wrap in a large lettuce leaf if you’d like. Servings: 6

Here’s what you need…

  • 2 tablespoons coconut oil
    • 1/2 yellow onion, chopped
    • 1 celery stalk, chopped
    • 1 small green apple, minced
    • Sea salt and black pepper
    • 1/3 cup blanched almond flour
    • 1 lb ground turkey
    • 2 teaspoons poultry seasoning
    • 1/4 cup flat-leaf parsley, chopped
    • 2 tablespoons Dijon mustard
    • 1 egg
    • 1 Tablespoon olive oil
    • Cranberry Sauce
    1. Place a large skillet over medium heat. Add the coconut oil, onion, celery and apple. Season with sea salt and black pepper. Sauté for about 5 minutes, until tender. Stir in the almond flour, transfer to a medium bowl.
    2. Mix in the turkey, poultry seasoning, parsley, Dijon and egg. Form 6 patties.
    3. Wipe out the skillet, add the olive oil and cook the patties over medium-high heat for 12 minutes, or until cooked through. Serve with a dollop of cranberry sauce. Enjoy!

    Nutritional AnalysisOne serving equals: 345 calories, 26g fat, 571mg sodium, 10g carbohydrate, 2g fiber, and 16g protein.

 

31 comments

  1. corburt erilio April 11, 2017 at 11:13 am

    Hi my loved one! I wish to say that this article is awesome, nice written and include approximately all vital infos. I¦d like to peer more posts like this .

  2. Auto Car Insurance July 8, 2017 at 11:43 am

    I never found any interesting article like yours. It’s pretty

  3. increase your revenue July 10, 2017 at 2:24 am

    I happen to be commenting to make you be aware of of the notable encounter my cousin’s child experienced checking your webblog. She discovered so many issues, with the inclusion of what it’s like to possess an amazing teaching spirit to make many people without problems fully understand certain specialized subject matter. You actually surpassed readers’ expected results. Thank you for imparting the interesting, trustworthy, explanatory and even unique tips about this topic to Julie.

  4. portmore July 13, 2017 at 12:09 pm

    Hey there! I know this is kind of off topic but I was wondering if you knew where I could get a captcha plugin for my comment form? I’m using the same blog platform as yours and I’m having trouble finding one? Thanks a lot!

  5. Irmgard Saa August 14, 2017 at 5:15 pm

    Hello there, just became alert to your blog through Google, and found that it is really informative. I’m going to watch out for brussels. I will appreciate if you continue this in future. Numerous people will be benefited from your writing. Cheers!

  6. Lino Saville August 15, 2017 at 9:14 am

    Hi! I just wanted to ask if you ever have any problems with hackers? My last blog (wordpress) was hacked and I ended up losing months of hard work due to no backup. Do you have any methods to protect against hackers?

  7. Corie Feria August 15, 2017 at 12:10 pm

    I’m just commenting to make you understand of the fine discovery my princess undergone viewing your webblog. She came to find several things, not to mention how it is like to possess an incredible teaching character to make others without difficulty fully understand specified very confusing issues. You actually did more than her expectations. Thanks for providing the important, healthy, educational not to mention fun thoughts on this topic to Kate.

  8. Cristen Slawski August 15, 2017 at 1:40 pm

    Great work! That is the type of information that are supposed to be shared across the web. Shame on Google for not positioning this put up higher! Come on over and talk over with my web site . Thanks =)

  9. Giuseppina August 16, 2017 at 5:21 pm

    Greetings! Quick question that’s totally off topic. Do you know how to make your site mobile friendly? My website looks weird when browsing from my iphone. I’m trying to find a theme or plugin that might be able to fix this problem. If you have any suggestions, please share. Thank you!

  10. live soccer August 18, 2017 at 5:50 am

    I’m often to blogging and i really recognize your content. The article has actually peaks my interest. I’m going to bookmark your site and preserve checking for new information.

  11. get paid for surveys August 18, 2017 at 7:33 am

    Very good site you have here but I was curious if you knew of any community forums that cover the same topics talked about here? I’d really love to be a part of group where I can get feed-back from other experienced people that share the same interest. If you have any recommendations, please let me know. Thanks!

  12. mobogenie for android August 21, 2017 at 3:24 pm

    Hello, I’m truly excited I discovered your blog page, I really found you by mistake, when I was researching on Digg for mobogenie app download. Nonetheless I’m here right now and would simply like to say cheers for a marvelous article and the overall entertaining website (I too adore the theme/design), I don’t have time to read it entirely at the moment yet I have saved it and moreover added the RSS feeds, so once I have plenty of time I will be returning to browse a lot more. Please do maintain the fantastic job.

  13. Kent August 22, 2017 at 7:28 pm

    This web page is mostly a stroll-by means of for all of the info you needed about this and didn’t know who to ask. Glimpse right here, and you’ll undoubtedly uncover it.

  14. Abbie Zieschang August 23, 2017 at 2:58 am

    I simply want to tell you that I’m beginner to blogs and actually loved your page. Likely I’m going to bookmark your blog post . You amazingly have great posts. Regards for sharing with us your web-site.

  15. Shavon August 25, 2017 at 11:08 am

    I in addition to my pals have already been following the best helpful tips located on your web site then all of the sudden I had a terrible feeling I never thanked you for those strategies. Those men had been so warmed to study them and have seriously been tapping into them. I appreciate you for simply being considerably thoughtful and then for getting this kind of good ideas millions of individuals are really desirous to be informed on. My personal honest regret for not expressing gratitude to earlier.

  16. Ula August 28, 2017 at 3:09 am

    Hi there, just became aware of your blog through Google, and found that it is truly informative. I’m going to watch out for brussels. I’ll be grateful if you continue this in future. Lots of people will be benefited from your writing. Cheers!

  17. trace mobile number current location online August 28, 2017 at 3:31 pm

    You’re certainly correct, I’d really enjoy to learn even more on this particular topic! I’m as well captivated by mobile number location tracker because I believe it is quite unique lately. Thanks.

  18. official website August 28, 2017 at 3:58 pm

    There are actually remarkable developments on the style of this website, I really love it! Mine is dealing with kik messenger and now there are lots of stuff to do, I’m yet still a beginner in web page design. Take good care!

  19. i forgot my password August 28, 2017 at 7:01 pm

    Thanks for discussing this, I saved this webpage. I’m additionally attempting to find facts regarding email recovery, do you know exactly where I could discover one thing like that? I’ll come back soon!

  20. Riva August 31, 2017 at 2:29 pm

    Hi! I’ve been following your blog for a while now and finally got the bravery to go ahead and give you a shout out from Atascocita Tx! Just wanted to say keep up the good work!

  21. Harold September 14, 2017 at 3:25 pm

    Can I just say what a relief to locate someone who in fact knows what theyre talking about online. You unquestionably know how you can bring an concern to light and make it critical. Much more folks must read this and recognize this side of the story. I cant believe youre not much more popular due to the fact you unquestionably have the gift.

  22. vshare download September 15, 2017 at 10:09 am

    I’m really loving the theme of your information site. Do you encounter any kind of internet browser compatibility issues? Quite a few of my blog readers have complained regarding my vshare download site not operating the right way in Internet Explorer yet looks wonderful in Firefox. Do you have any suggestions to aid repair this problem?

  23. best wireless headphones for running September 15, 2017 at 2:56 pm

    There is terrific improvements on the structure of the website, I truly like this! My site is about studio headphones and there are lots of things to be done, I am yet still a rookie in webpage design. Take good care!

  24. Luz September 17, 2017 at 4:42 pm

    It is best to participate in a contest for the most effective blogs on the web. I’ll suggest this website!

  25. Kymberly September 17, 2017 at 5:03 pm

    Sweet blog! I found it while browsing on Yahoo News. Do you have any tips on how to get listed in Yahoo News? I’ve been trying for a while but I never seem to get there! Thanks

  26. Christie September 19, 2017 at 10:03 am

    Heya i’m for the primary time here. I found this board and I in finding It really useful & it helped me out much. I am hoping to offer one thing again and help others such as you helped me.

  27. Rueben September 19, 2017 at 1:23 pm

    Awesome! Hanson are these kinds of gifted musicians with Terrific energy ethic the moment it arrives in the direction of creating and working new music. It’s exceptional that they are running their private individual tunes label for a ten years presently in the direction of be in a position towards acquire the reins inside of executing what they enjoy in direction of do, tunes. They are all in excess of hobby and enjoyment.

  28. Alta September 20, 2017 at 7:48 am

    You completed some good points there. I did a search on the matter and found most folks will have the same opinion with your blog.

  29. Raymon September 20, 2017 at 8:06 pm

    As I web-site possessor I believe the content material here is rattling wonderful , appreciate it for your hard work. You should keep it up forever! Good Luck.

  30. Henry Mainella September 24, 2017 at 6:02 am

    Nice read, I just passed this onto a colleague who was doing some research on that. And he actually bought me lunch since I found it for him smile Therefore let me rephrase that: Thanks for lunch!

  31. Luke Matysiak September 24, 2017 at 10:36 am

    Deference to article author, some superb information .

Leave a reply

Required fields are marked (*)

TOP