When it comes to strength and conditioning it is important to find something you enjoy and you will be much more likely to stick with it. Setting vague goals such as wanting to “get in shape” or “feel stronger” won’t benefit you in the long run. Prioritize your fitness goals and be mindful of how you choose to expend your energy. If your focus is on endurance, spend the majority of your time running or cycling. If gaining and toning muscle is your focus, spend time on bodyweight training such as pushups, pull ups, squats, leg lifts, etc. Don’t discount the benefits of working with your own bodyweight, especially if your focus is more on toning rather than building muscle. Remember that consistency is key; when you start to see results and feel yourself becoming stronger and more energetic, it will be a huge motivator to keep progressing. Listen to your body, but make sure you are challenging yourself. If you’re comfortable every time you work out, it’s time to intensify your workout. When designing your game plan, make sure to switch it up every so often. If you do the same thing for too long your body adapt and the benefits will start to slow. If you are constantly trying new things, you are not allowing your body the time that it needs to acclimate to the movements and progress the workout by adding more resistance and/or reps. Remember that results are not going to happen overnight and that it is imperative that you are consistent with the workout of your or your trainer’s choosing. It can also be beneficial to track your progress in reaching your fitness goals by keeping a journal or using an app to keep track of your workouts. This can be a helpful tool in determining your progress and to find out what works and what doesn’t work.

There is no one size fits all when it comes to fitness, it is up to you to determine what is productive and effective for your body, health and well-being.