Humans are creatures of habit. We all have our regular routine that is seldom broken. Mine includes walking the dog every morning, eating a healthy breakfast, reading emails, exercising, and checking facebook (trying to break this habit). Having a routine is a great way to stay on track with your daily tasks. It allows you to stay focused and not get distracted -unless roaming on facebook. This holds true for nutrition and exercise as well. Many people exercise at the same time, eat the same meals, and train the same muscle groups on certain days of the week. This seems to be the best option for people to obtain optimal results. However, this often leads to a couple of problems.

Problem 1: People start to get bored with the same routine and quickly lose motivation. It is human nature to get bored easily. Working out at the same gym, eating similar foods and training the same way, gets old. This is why many people start jumping diets and from one training program to the next.

Problem 2: The routine you’re currently doing is not ideal. Perhaps you’re eating breakfast every morning, but it happens to be pop-tarts. You have been going to the gym 4 days a week, but you are doing long, slow cardio. The intentions are good- you just have been failing to execute them properly. I have battled with these two problems over the years like most others. Fortunately there are ways to overcome these struggles. I like to call these “switches” that can be made to change up your normal routine. Below are training and nutrition “switches” that can help you stay or get back on track.

Switch #1 “Exercise In The Morning”

If you struggle to exercise consistently after a long day of work, commit to exercising in the morning. Get up and immediately go to the gym for a quick 30 minute workout. Even if you struggle to train upon awakening, just getting in the habit of exercising is a major step in the right direction. If you want something bad enough, making sacrifices is usually what it takes.

Switch #2 “Change Your Environment”

If you normally train at your local gym, try switching the environment in which you exercise. Go to another gym at least once every couple of weeks. Get outside and perform your workout at the park. A change of scenery can help boost motivation and get you out of a slump.

Switch #3 “Swap the Weight”

Swap the dumbbells and barbells for an intense bodyweight circuit. While lifting weights is the best way to add muscle and increase metabolism, sometimes your body needs a break. Switch one of your weight training sessions with bodyweight exercises. Bodyweight exercises make a fun workout and don’t place much stress on the muscles.

Switch #4 “Switch Your Eating Schedule”

People often find themselves binge eating late at night. Try having a healthy, late afternoon snack, and then having a later healthy dinner. There is no “magic” time to stop eating in the evening. Eating a sleeve of cookies before bed will make you fat, not a healthy meal. As long as your dinner is healthy, it doesn’t matter how late you eat. This will prevent late night binges.

Switch #5 “Out of Site, Out of Mind”

Minimise the junk food lying around the house. Your house doesn’t need to be stocked like the local bakery. Keep your “treat snacks” hidden away. Place them on a top shelf where it’s hard to get access to them. Make the healthy foods (big bowl of fruit) visible and easy to reach. Put produce in the front of your fridge and hide all junk food in the back. Research has shown this to be an effective way to increase healthy food consumption. When it’s time for your “treat meal”, you can enjoy it without any guilt.