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“Life begins at the end of your comfort zone.” – Neale Donald Walsch

It’s important not to let your comfort zone prevent you from achieving your health and fitness goals but oftentimes we tend to find comfort in what’s familiar and known to us. While this may seem harmless, complacency can (and often will) hinder one’s progress, particularly when it comes to individual health and fitness goals.

Many of us, at some point in time, have reached a plateau with respect to our goals – i.e. unable to lose the last three pounds after significant weight loss over several months – and the frustration may lead us to completely abandon our current routine and seek new, and sometimes desperate, alternatives (i.e. supplements or extreme dieting). What many people don’t realize is that the body may have simply adapted to the current demand (load, reps, intensity, etc.) and may just require modifications to once again be challenged. Essentially, you may not need to change what you’re doing, but instead how you are doing it.

There are many ways that you can change how you go about your workout; for instance, if you’ve been comfortably performing three sets of 15 goblet squats with a 20lb dumbbell, try: 1) increasing the load to a 25lb dumbbell, 2) increasing the reps and performing three sets of 20, or 3) incorporating an isometric hold at the end of each rep (holding the squatting position for 10-15 seconds before rising).

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