When I speak to potential clients, I often here them say they do not see changes when they workout. Before they give up on fitness, I educate them on various principles that could be preventing them from seeing changes. After speaking to them, I find out that they are not pushing themselves hard enough to see changes. Here are two principles I use and share with clients: Consistency, and Load.

1. Consistency
Schedule your workouts and stick to it. Clients that select what days they want to workout usually stay consistent in completing their fitness plan. Staying consistent will result in building healthy fitness habits.

2. Load
This principle is something that many people fail to incorporate during their workouts. Load is really challenging your body to work harder with added intensity. For example, if you are lifting weights, add more weight during a set and notice your repetitions decrease. If you are participating in cardio, include sprints during your session and you will notice that your legs and lungs feel differently.

If you notice that you do not see any changes while working out for a good length of time, try including these principles into your workout plan. Slowly include these principles to prevent injury. For example, when scheduling your workouts, be realistic in how many days you will workout. Many times, people like to workout every day, but only commit to three or even two days. After being consistent in your workouts, you can slowly add more days. The load principle can be used in many ways during your workout session. If you are lifting weights, slowly add a little weight each week to challenge your muscles. During cardio sessions, include sprints for an increase of intensity. These small principles will bring big changes.