In order for change to occur you have to step outside of your comfort zone

The definition of insanity is: repeating the same thing and expecting a different outcome.

I know we have all visited the realm of insanity at some, or many, points in our lives. Maybe it's stubbornness, or that bull-headed inability to quit even when you have done everything you could. Possibly it could be that relentless motivation to produce an outcome you expected to achieve rather than accept it's just not going to happen and it's time to throw in the towel. Or better yet you demand more from yourself than what is currently at place and you will not bow down to defeat.

I have learned through experience that sanity is recognizing the things you just will not be able to change, accepting that throwing in the towel is the only thing you may be able to do, and then take one step forward and move on.

In health and fitness there are examples all around us of insanity. The woman on the treadmill who, though she does show up everyday and do her 3 miles at 7.0 incline, her body has not and probably will not change. How about the group of people who are in the front row of every group x class on the schedule and yet - no offense - their bodies too are not changing and their strength is not improving. Take the runner who puts in his/her 4-7 miles a day and yet their pants are still a bit tight and their per mile time has not budged for years.

When teaching class or training clients I stress that if you are comfortable more than 50% of your workout your body is not changing. Discomfort is the portal for change.

First let me stress that it's not necessary to exercise at a high intensity every workout you do. This in the end would be counter productive and a potential risk for injury. However if you are not exercising surpass your fitness level for at least 50% of the workout, your fitness will eventually flat line. And you know what happens when there is a flat line!

Here's the bottom line: in order to create body change you have to experience discomfort. You have to lift heavier than you are use to, run faster and longer than you have been, and workout one more day than you usually do. If you stay comfortable and do not step outside of your current fitness level and comfort zone, you will find yourself more often than not standing in front of the mirror pondering over your body's inability to change. If your body is not challenged it will not change.

Here are a few suggestions to kick it up a notch:

1. In Group X classes instead of reaching for those 5lb weights, also grab a set of 8lb dumbbells and begin each exercise with them. When you lose form or reach muscle failure then grab the 5lb weights and finish the set.

2. Increase your barbell weight by 2-5lbs every week or two depending on your current fitness level and body's capabilities. If you have been squatting with a 30lb barbell add 2.5lbs to each side. You may have to lower the reps; however you will be increasing your strength.

3. Increase your running mileage and or speed to your current workout; however make sure you do not increase by more than 10% a week. Your body will adapt to what you are doing day to day. Again, if you are not challenging your body - increasing speed and or distance - your body will not change.

4. Increase the intensity of your workout. You will burn more calories with increased intensity. My motto: rest adequately but minimally. Do you see those people who carry on a full conversation in between their sets? Unless you are lifting very heavy, your body does not require that much rest in between sets. 30-90 seconds depending on your fitness level is more than enough time to catch your breath and prepare your body to perform with proper form.

5. You are what you eat. Yes, most of our nutrition game plan is insane! No matter how many times you workout and how intense you perform your exercises if you are still consuming more calories than you burn your body will not change. Excess calories equates to excess fat on top of your muscles. Sugar, salt, processed food, alcohol, dairy, and inadequate nutrients will keep your body from not changing - no matter how hard you workout in the gym. In January I decided to stop eating dessert and snacking after dinner. Along with increased activity, cleaning up my nutrition contributed to a 17lb weight loss. Truth: Since August, my diet has been everything but body changing worthy. Yes, I have eaten dessert. My running mileage is down almost 20 miles a week and since I have moved and changed jobs I am no longer teaching 7 classes a week. I have gained 7lbs and that six-pack I was so proud of showing off is now covered by my super-cute Lululemon shirts.

Body change can only happen when you CHANGE your nutrition game plan as well step outside of your comfort zone in your workouts. Practice sanity: create change by increasing your discomfort.