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Health, Fitness & Wellbeing

9 Ways to Make Exercise More Fun

By Greg Brookes

9 ways to make exercise more fun
Slacklining Image by Federico Ravassard

Lets face it, workouts can get boring  and motivation can start to wane.

If you are bored of your workouts then your body is probably bored of them too!

Don’t think you are alone if you just can’t seem to muster up the motivation to workout today, tomorrow or even anytime this week.

Often getting started can be the hardest step to take.

If you find that you are getting bored with your exercise program then making a few changes can inject a fresh lease of life into your workouts and really get you rockin’ again.

Here are a list of ways you can change up your exercise routine to make them more fun…

# 1 – Use a Timer

I love to train using a timer, it keeps me honest and motivated too. Rather than just running through 10 Squats or 10 Push Ups, try setting your timer for 60 seconds and then seeing how many squats or Push Ups you can perform in that time. Record your result and then try and beat it next time.

# 2 – Set Yourself a Challenge

Workout Challenges are a great way to motivate you. Cross Fit became highly successful because they laid out many of their workouts in a challenge format. So a simple challenge may be 1500 Metres on a Rowing Machine, 20 Barbell Squat and Presses, and 20 Chin Ups. Complete in the quickest time possible and then try and beat that time next workout.

# 3 – Do Everything Only Once

Repetition is often what makes many people get bored quickly. To avoid the repetition perform more exercises in one giant circuit. So rather than performing 4 exercises for 3 circuits, perform 12 different exercises instead. Giant circuits are great because you know that once you are done with an exercise then you don’t have to do it again.

# 4 – Create Movement Variety

Did you know there is more than one way to perform a Squat? You can side step and squat, squat and press, squat and rotate, squat on one leg, jump squat etc. To add more fun to your workout why not perform 3 types of different Squats rather than 3 sets of the same. Here’s a nice progression: 1st round Yoga Squats, 2nd round Dumbbell Squat and Press, 3rd round Jump Squats.

# 5 – Train with a Partner

Training with a friend can be motivational especially if they are more motivated than you. Partner training is best when you take full advantage of it. One of my favourite methods is: You Go, I Go. So for example your partner performs 20 Kettlebell Swings, then you perform 20 Swings, then your partner etc. You can do the same for Sprints, Swimming Laps etc.

# 6 – Get Outside

There is nothing more invigorating than training outside in nature. Have you every tried a few Hill Sprints? What about a nice bodyweight workout under a tree? Go for a swim in the sea or outdoor pool. A change of environment can be all you need to freshen things up.

# 7 – Switch Equipment

I spent years training with Kettlebells, then I tried a few Powerbag workouts and I was hooked. Later I picked up some Indian Clubs and couldn’t get enough of them. I used to jump rope, then I got addicted to hill sprints. There are so many options out there so start to mix it up. Workouts are so much more fun if you use a different piece of equipment each time.

# 8 – Strip it Back

You don’t need to do lots and lots of exercise in order to get the benefits. Some days performing just one exercise well and to your full capacity is all you need. If you lift well then 5 x 5 barbell Deadlifts will leave you recovering for days. 10 minutes of Kettlebell Snatches will blow your mind. 100 Bodyweight Squats is a great start to the day! Sometimes you just need to keep it simple!

# 9 – Play More

Who said workouts are all about running or lifting weights? Try 1 hour of Paddle boarding or Kayaking for some great core engagement. Practice performing some handstands or forward rolls to reconnect with your natural movement skills. Improve your balance by trying some Slacklining. Go climbing with a friend or just walk in the hills.

Exercise and workouts should not be a chore. Find something you love and then do more of it. Human Movement is a natural part of our evolution, it’s deep within us you just need to let it out!

Why not try some of my Fun Workout Challenges?

 

5 Steps to Developing a Healthy Habit

By Greg Brookes

5 Steps to Developing a Healthy Habit
Image by Greenasian

Habits are all around us. Most of the things that you do on a daily basis involve following some sort of habit.

We eat the same foods, shower and get dressed in the same way, walk the same route to work, play the same sports or use the same workout routines. Our whole lives consist of a series of habits.

But why do we use so many habits?

Habits keep us safe, they tell the brain that “we have done this before so it’s OK to do it again”. Habits take up less mental capacity, and the more we stick to our regular habits the less brain intensive they become. Habits get easier and easier!

We all know how hard it can be to change a deep ingrained habit. The brain and body is less willing to give up a habit that has been entrained.

Our ability to develop habits can work to our advantage, especially when it comes to developing our health and fitness. 30 days and you can entrain your brain to developing a new habit.

Here is my simple 5 Step Guide to developing any habit:

# 1 – Choose Just One

Don’t overwhelm yourself by try to do too much at once. Start by choosing just one habit to develop. If your goal is to lose weight then choose just one aspect of fat loss that you can focus on and develop into a lifelong habit. So you may choose to eat a better breakfast, start an exercise program, join a fitness class or hire a Personal Trainer.

# 2 – Keep it Simple

Once you have decided on what habit you would like to develop you next need to simplify. Don’t try to change too much at once. So if you choose to start an exercise program, just begin by performing one or 2 exercises before you shower every morning. If you are looking to improve your diet and lose weight then try to avoid bread for breakfast. Develop one habit at a time. Try to do too much and you end up being overwhelmed and doing nothing.

# 3 – Model Somebody

We all hear about goals like losing 7lbs in 21 days or running a marathon but these goals can set you up for failure. Rather than thinking about individual goals try to model somebody who has achieved what you want to achieve. So if you are trying to develop a nutritional habit think whether your Role Model would eat that or drink that. If you are thinking about skipping a workout, ask yourself how many times your Role Model skips a workout. Find a good Role Model and be inspired to do what they do.

# 4 – Develop Routine

Habits are all about routine. The more you stick to the routine the more the brain develops a habit and starts to make it a “No Brainer’ for you. So give your habit a chance. Exercise at the same time each day. Begin by performing the same exercises each day. Eat breakfast at the same time each day. I’m writing this Blog post at the same time as I write everyday. Start a routine and stick to it.

# 5 – Stick to the Schedule

Habits are simple, you just need to stick to the schedule. Forget about the results and focus on the schedule. Get yourself a calendar and cross off each day. Never break the chain. If you are running short on time one day then do less exercise. Just don’t break that schedule. The longer you can keep going the easier it will get and the more of a habit you will develop.

For more on developing habits I can highly recommend the The Power of Habit by Charles Duhigg. It’s a great read and probably the best overall summary of cutting edge information on Habit Development.

Want to develop an Exercise Habit?

My 12 Week Essential Bodyweight Program includes a daily workout of only 1 or 2 exercises per day and all using no equipment.

What is Your Greatest Pain?

By Greg Brookes

what is your greatest pain
What is Your Greatest Pain? Image by Ricky David

 

It’s the beginning of 2013 and I mean to start the way I mean to carry on!

My main goal and focus for this year is to help you, the reader of this blog.

So I have a very important question for you:

What is Your Greatest Pain?

You know, what is that one thing preventing you from being fit, healthy, slim and happy in 2013?

It could be that you lack motivation to exercise and eat right, you may feel overwhelmed with media information, perhaps you’re tired of failing or just need a proper plan and supervision.

If you don’t identify what it is that is holding you back from achieving your goals then you are always going to struggle. 

Let me know in the comments section below exactly what is stopping you and together we’ll work on a solution, OK?

So once again: What is Your Greatest Pain?

Let me know your Comments below: