Improve Physical Fitness

How to Get the Most Out of Your Fitness Routine

Whether you're new to exercising or an experienced fitness enthusiast, hitting an exercise plateau can be discouraging. The good news? There are simple, effective ways to diversify your fitness routine to help you push past those moments where you lack motivation and direction. Here's how to boost your fitness routine and rekindle your motivation.

1. Set Specific, Measurable Goals

Do not be vague with your goals — for example, "to get in shape." Be specific. Some sample goals could be:

  • Run a 5K in under 30 minutes
  • Achieve 10 pull-ups without assistance
  • Complete 150 minutes of cardiovascular exercise per week

These types of goals keep you focused and give you something concrete and measurable to work towards.

2. Track Your Progress

Using a fitness tracker, app, or even a simple notebook can help you stay accountable and motivated. Monitor your:

  • Workout intensity and frequency
  • Amount of weight lifted and reps completed
  • Body measurements and time stats

Reviewing your data over time can keep you motivated and point out areas for improvement.

3. Do a Variety of Workouts

Doing the same workouts day after day can lead to boredom and stalled progress. Try incorporating different types of exercise into your weekly routine:

  • Yoga or Pilates for flexibility and balance
  • Group classes or sports for a social boost
  • Cycling outside for cardio
  • Strength circuits instead of isolated weight lifting

Your body — and mind — will thank you!

4. Prioritize Recovery

Rest is not weak or lazy — it's a smart strategy. Overtraining can lead to fatigue, injury, and hindered progress. Make sure you're getting:

  • 7–9 hours of sleep per night
  • At least one rest day per week
  • Active recovery like walking, stretching, or foam rolling

Rest allows your body to flush out excess lactic acid, which counteracts muscle soreness and fatigue. It also provides an opportunity for your muscles to get stronger — intense exercise causes tiny tears in your muscles, and rest allows those tears to heal and strengthen.

Good recovery = better performance.

5. Fuel Your Body Right

A. Prioritize Protein Intake

Studies show that the amount of protein needed varies based on a person's sex, age, physical activity, and goals. Protein is essential for muscle repair, recovery, and growth. The Recommended Dietary Allowance (RDA) of Protein is 0.36 grams per pound — keep in mind that is the minimum to avoid illness, not necessarily what is optimal for you. See this calculator for your personal nutrient requirements.

Protein Sources:

  • Lean meats (chicken, turkey, beef)
  • Fish (salmon, tuna)
  • Plant-based sources (lentils, tofu, quinoa)
  • Eggs and egg whites
  • Whey or plant-based protein powders

Pro Tip: Spread protein intake throughout the day to support muscle maintenance and satiety.

B. Don't Fear Carbs — Use Them Wisely

Carbohydrates are your body's preferred energy source — especially for high-intensity workouts. Choose complex carbs for sustained energy: oats, sweet potatoes, whole-grain bread, beans, lentils, quinoa, and vegetables.

Pre-workout tip: Eat a light meal or snack with carbs and a bit of protein 60–90 minutes before your workout.

C. Healthy Fats Are Your Friends

Fats support hormone production, brain function, and long-term energy. Include: nuts, nut butter, avocado, yogurt, dark chocolate, seeds, olive oil, fatty fish, and eggs. Aim for moderation — fats are calorie-dense, so a little goes a long way.

D. Hydration Is Non-Negotiable

Dehydration affects performance, energy levels, and recovery. A good rule of thumb:

  • Drink at least half your body weight in ounces of water daily
  • Add electrolytes if you're sweating heavily or doing endurance training

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E. Smart Supplement Strategies

Supplements can fill gaps in your nutrition — but they aren't a shortcut. Here are some evidence-backed choices:

1. Creatine Monohydrate

  • Use when: You want to improve strength, power, and muscle mass
  • Dosage: 3–5g daily (safe and well-researched)
  • Note: May cause slight water retention initially. Adequate hydration is important for effectiveness.

Thorne Creatine Powder
DaVinci Labs Creatine Powder

Thorne Creatine

2. Whey or Plant-Based Protein

  • Use when: You struggle to hit daily protein targets through food
  • Benefit: Supports muscle repair and growth post-workout

Shop Klean Isolate Whey Protein

3. Omega-3 Fatty Acids (Fish Oil)

  • Use when: Your diet lacks fatty fish
  • Benefit: Reduces inflammation, supports heart and joint health

Shop Omega-3 Fatty Acids

Integrative Therapeutics Pure Omega Ultra HP

4. Multivitamins or Greens Powders

  • Use when: Your diet lacks variety or you're in a calorie deficit
  • Benefit: Covers micronutrient gaps, supports immune health and energy

Shop Multivitamins
Shop Greens Powders

*Contents in this article are not to replace recommendations from your physician. It is recommended that one consults with their doctor before starting any new supplements. Supplements linked in this article have not been evaluated by the Food and Drug Administration. The products mentioned are not intended to diagnose, treat, cure, or prevent any disease.

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