Ways 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 with your goals.   Some sample goals could be:

• Run a 5K in under 30 minutes
• Achieve 10 pull ups without assistance

Complete 150 minutes of cardiovascular exercise a 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 keep you motivated! Monitor your:

• Workout intensity and frequency
• The amount of of weight lifted and amount of reps that were 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.  Try-

• 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.  In addition, it provides an opportunity for your muscles to get stronger.  Intense exercise causes tiny tears in your muscles and when a person rests, it not only allows the tears time to heal, but also strengthen

Good recovery = better performance. 

 

5. Fuel Your Body Right

A.  Prioritize Protein Intake

Studies show that the amount of protein needed varies on a person's sex, age, physical activity, and goals.  Protein is essential for muscle repair, recovery, and growth. The Recommended Dietary Allowance of Protein  (RDA) is 0.36 grams of protein per pound.  Keep in mind that that is the minimum recommendation to keep from getting ill, not what is appropriate for you.  See this calculator for your 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, Not your Enemies

Fats support hormone production, brain function, and long-term energy. Include:

• Nuts, nut butter, avocado, yogurt, dark chocolate, seeds, olive oil, fatty fish, 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*

 

D.  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: It may cause slight water retention initially, which is normal.  You also must make sure you drink plenty of water with the creatine.  Adequate hydration is important for the effectiveness of creatine and boost overall health.

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

 

3. Omega-3 Fatty Acids (Fish Oil)*

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

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

 

E. Pre-Workout (With Caution)*

• Use when: You need a temporary boost in energy and focus
• Look for: Caffeine, beta-alanine, BCAA (branched-chain amino acids) and citrulline malate—but skip proprietary blends with unclear dosages

 

6. Hire a Trainer or Join a Fitness Program

Sometimes a professional eye is all you need. A personal trainer can:

• Modify workouts to your goals, and fitness capabilities and needs
• Correct your form to prevent injury, and so you can get the optimal exercise benefits from a particular exercise
• Keep you accountable, motivated and consistent.

If a trainer isn't possible, try an online fitness program or app with organized plans and built-in accountability.

 

7. Engage Yourself Mentally

Don’t forget: your mindset is just as important as your muscles. Keep yourself inspired by:

• Listening to energizing playlists or podcasts
• Following fitness influencers who share your goals and you find motivating
• Celebrating small wins and improvement milestones

Fitness is a journey—not a punishment. Enjoy the experience!

 

Final Thoughts

Boosting your fitness routine doesn’t require a total life change. Small changes—made consistently—can lead to great results. Listen to your body, stay committed, and keep trying out various exercises until you find what works best for you.

If you have any additional questions about anything in this blog post, please reach out to us via our "contact us" tab.

*These statements have not been evaluated by the Food and Drug Administration. The products listed in this post are not intended to diagnose, treat, cure, or prevent any disease.  In addition, consult with your doctor before beginning any exercise program.