Sarah Coleman: Routine is the enemy |

Sarah Coleman: Routine is the enemy

— You heard it here folks: Routine is the enemy. So, stop going to the gym Monday, Wednesday and Friday at 8 a.m. Stop doing the same number of sit-ups after each workout. Stop riding your bike only on the road (and not because it is the only place that’s dry). Stop having the same smoothie every morning.

It’s time to have something new. Let’s mix up the old routine.

Okay, I don’t really want you to stop going to the gym or riding your road bike or having great smoothies. I want you to take a step back and ask yourself this question: What have I done lately to confuse my muscles, my mind, my routine? It is a fact that our bodies get used to what we are doing, be it how much sleep we get or how often we overhead squat. So, tell that body of yours — that amazing awesome body of yours — to change things up a bit and see what happens.

Need some ideas?

At the gym

Try a 5 or 10 rep max instead of a 1 or 3 rep max. Integrate your core work into the beginning of your workout instead of the end. Embark on a new cardio exercise like double-unders or sprints on a running clock for 10 minutes on each minute. Take your normal gym routine outside by running the stairs at the rodeo grounds.

On the bike

Explore a new trail. Perhaps bike with a new friend, and let him or her lead. It could help inspire you to vary your speed and distance. Are you usually a mountain biker? Switch to a road bike. Find yourself taking to the road bike most of the time? Trade with a friend, and get out on a mountain bike. To push yourself, attempt a few sprints on the road, then alternate on some hills. Or even attend a spin class and learn something about cadence and your form.


Try a new sport. Grab a racket and take up tennis. Take a swing at golf. Challenge yourself to a new training schedule, and sign up for a running series event. Test your balance and get involved with stand-up paddle boarding. Maybe even attempt wake surfing. Slow down a bit, and take a walk to enjoy this sunshine, finally. Attempt yoga outside.

In the morning

Jump-start your metabolism first thing and attempt to wake up 15 minutes before you usually hit snooze and do seven minutes of burpees. Add a new ingredient — like cucumber, kale, cinnamon or flax seeds— to your smoothie. Before you leave the house with a busy day ahead of you, close your eyes to take a minute for yourself through meditation.

In your head

Focus on one thing at a time. It sounds hard, but just try it. Be mindful by slowing down to make yourself more aware of your own patterns and surroundings. Try to listen better. Maybe say, “I love you” more often and really mean it. Make someone smile every day, or do one good deed; see what that does for you.

For the rest of the world

Branch out and volunteer once in a while. Pay it forward. When you are at a coffee shop, buy the coffee drink for that person behind you (but make it a healthy one). Send a handwritten thank you note to someone. And by all means, help a friend start a new fitness endeavor or routine. It could be just what you need to branch out of that routine.

If you think adventure is dangerous, try routine. It’s lethal.

Sarah Coleman brings years of personal health and fitness knowledge to the table. Currently training, coaching and managing at Steamboat CrossFit in beautiful Steamboat Springs, she provides flawless technique and a positive attitude. Taking fitness to new levels, she uses the outdoor environment, your living room or work space, as well as the gym to influence and push her clientele. Funky knee socks and outrageous colors make Sarah unique, which transfers into her training and brings a smile to everyone’s face.

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