In the first of this two-part series, we discussed three strategies you can employ to achieve success with a fitness program. You learned the benefits of realistic goal setting, why it’s best to focus on your potential and not the potential of others, and you learned about alternate methods for evaluating progress. Now it’s time to dig a little deeper and learn the final three tips you can use to set yourself up for success.

As a personal trainer, I’ve heard more excuses than a math teacher on exam day. Many of them are legitimate; however, the vast majority arise out of situations that are entirely controllable. You might not be able to avoid a last-minute meeting at work, a flat tire or getting the flu, but when someth-ing regularly derails your efforts, it’s time to make a change. Before agreeing to take on new clients, I require that they write a list of potential barriers to exercise, and then go through each item to determine how best to approach it. Barriers to exercise might include perceived lack of time, fatigue, lack of motivation, Taco Tuesdays or Sunday morning band practice. Anything you feel could inhibit your ability to exercise for at least 30 minutes is a roadblock that can be added to the list. Once you have compiled your list, think of at least one way you can overcome each obstacle. For example, if you’re having trouble making exercise a priority, schedule it into your planner. Setting aside a specific block of time each day ensures that you have ample time to devote to improving your level of fitness. If you are seriously committed, the barriers to your success disappear.

One of the biggest mistakes gym-goers make is beginning an exercise program lacking adequate education. I’ve spent a great deal of time inside one fitness facility or another, and I notice the same situation over and over again: See Jane (or Dick) enter gym. Jane scratches head as she scans the floor waiting for some piece of equipment to catch her eye. Jane walks slowly toward leg press, circling several times. She looks around to see if anyone is watching. Jane is confused by the strange pictures on the machine and attempts to decipher what appear to be Egyptian hieroglyphics. Jane finally climbs onto the machine that must have previously been used by someone twice her size. Jane’s feet are too far away from the platform. Jane can’t figure out how to adjust the seat. Jane gets up, leaves the gym and never returns.

For seasoned pros, this scenario may seem a bit far-fetched and somewhat facetious. However, exercise newbies – and many regulars, for that matter – often have no idea how to successfully navigate the gym floor and become frustrated, injured or both. A qualified fitness professional has spent a great deal of time studying exercise science and will be an invaluable resource whether you are starting a program or need to give your current one a makeover. He or she will devise an individualized exercise plan that will keep you motivated and help you achieve those goals in a safe, effective and efficient manner. Hiring a trainer is an investment, so make sure you ask questions about certification, education and experience.

Many people, due to habit, perform the same routine over and over, only to find that they lose interest, sustain injury or hit performance plateaus.

Boredom: You wouldn’t watch the same old movie five times a week for months on end, so why would you train that way? Today’s society is full of ever-changing stimuli which, whether good or bad, has accustomed us to lose interest quickly. In order to maintain or regain interest, try adding variety to each workout. Small changes, such as reversing exercise order may be sufficient. Or perhaps an entire change in routine from one workout to the next may be appealing. Instead of hopping on the treadmill for a warm-up, try increasing your heart rate on an elliptical trainer or recumbent bicycle. Not a fan of the gym? Activities such as gardening, walking the dog or playing ping-pong can be sufficient to burn calories and increase or maintain your overall level of fitness.

Injury Prevention: Ever heard of shin splints, carpal tunnel syndrome or tennis elbow? Each of these painful “overuse injuries” is often a result of repetition. Participating in the same activity on a regular basis may increase wear and tear on involved structures of the body, which perpetuates your chances of serious injury. Combat overuse injuries by shaking up the routine and giving certain muscles a chance to rest. A varied routine will also increase your strength and range of motion.

Break through plateaus: One of the most frustrating aspects of exercise is the plateau. You’ve worked diligently to incorporate fitness into your daily routine, only to hit a veritable brick wall two months into the program. The human body has an amazing capacity to adapt and become increasingly efficient at performing certain tasks. The disadvantage of this, however, is that once the body has adapted to a specific pattern of movements, it is very difficult to make improvements. The remedy? Shock your body by altering course. A change in exercise modalities will force your body to work harder, and you’ll break through a plateau in no time. For instance, trade the bench for a stability ball when doing a chest press. The added instability will activate more muscle groups and provide you with greater overall strength.

Staying on par with exercise goals can be a daunting task. Some days will be easier than others, but as long as you remain consistent and follow these six tips, success will be yours in no time!