123_loginpanel REgister with Lose-It Here. Download the iPhone app here! Log Calories on Lose It Here.

Already a loseit member?

Complete the form below to calculate your ideal body weight.




  • Lost it / Portland Tribune
  • Lost it / Portland Tribune
  • Lost it / Portland Tribune
  • Lost it / Portland Tribune
  • Lost it / Portland Tribune

Joomla Templates and Joomla Extensions by ZooTemplate.Com

Shake it Up!


Posted by Sherri Sacconaghi, April 29th, 2011


Legs burning a bit less in spin class? Maybe boot camp no longer leaves you in a puddle of sweat on the gym floor. That must mean you are in great shape right? Yes and No. Just because you are improving in one sport or exercise class does not mean your overall conditioning is in peak shape.


As a fitness professional, and a runner, I am well aware that I must shake up my exercise routine to stay in shape. However, as race season approaches, I caught myself breaking that number one rule of fitness. I was running more often and forgoing some of my other cross training activities. Only when I realized that I was not getting that “runner’s high” so easily, did I decide to go a new direction. I dusted off my old tennis racquet and hit the court. Yes, I can run a half marathon but after an hour on the court I was left wondering where my agility had gone. (Not to mention my forehand).


In general it is good to change your workout routine every 6 weeks or so. Hitting the elliptical for 40 minutes day after day may be burning some calories, but, after awhile your body starts just going through the motions. Your muscles adapt to the movement and you hit a plateau, in both fitness and in weight loss. If you are dreading your workout because you are bored, or if you have hit a fitness plateau, it is time to change your routine.


Here are some simple ways to shake up your workout:

  • If you are a runner add some speed drills to your route. Run at a steady pace for 5 minutes then run as fast as you can for one minute and repeat. Walkers can add hills and work a whole new set of muscles.

  • Change the order you lift weights. I recommend alternating an upper body movement with a lower body movement. ( i.e. a bench press followed by a walking lunge). This keeps the heart rate up for maximum calorie burn too.

  • Go completely out of your comfort zone. If you are an endurance athlete, try yoga. If you love to strength train, hit the pool for some laps.

This does not mean you have to give up your favorites. My running shoes still see their fair share of road time, but add something new a couple of days a week. You might be surprised how much stronger and faster you become.


Article by: Sherri Sacconaghi
Certified Health Coach and Personal Fitness Trainer
Ph: 503 621 7549
This e-mail address is being protected from spambots. You need JavaScript enabled to view it t

Bookmark with:

Deli.cio.us    Digg    reddit    Facebook    StumbleUpon    Newsvine

Special Edition

Our Social Presence