It is a challenging lifestyle adjustment which consists of hard work, plateaus and pitfalls. Throughout the journey you will experience the highs, where your body changes quickly and easily. You will also encounter the lows when the body doesn’t react naturally as it did before.

It is during the low periods we need to pick ourselves up and try something different. Remember, there is no perfect routine; even your body will make that stale eventually. Sometimes just switch up your game plan a bit so fitness remains fun, challenging and beneficial.

An exercise plateau is a period in your fitness routine where positive results seem to decrease despite increased intensity. It is a feeling that no matter how hard you work out, the weight stays the same or your abs continue to stay an ‘‘ab.”

At this point, your body has gotten used to the routine and can handle the force applied to it. To get back on track you have to figure out a way to spice things up.

Did you know adding strength training to your program can get you back in line? Fat is not metabolically active, muscle is. The more muscle you can add, the higher your metabolism will be.

If you don’t like strength training, maybe a group fitness class, such as an evening Bootcamp. These are designed to shock the system by improving your overall fitness, strength, power, agility and conditioning during a single hour.

Are you finishing your workout everyday by attempting the same 100 crunches? If so, then you might want to go to your local fitness center to see when they offer an Abs Class which lasts more than your usual five minute abs burst.

One of the major pitfalls to any workout routine is keeping it fun. During these low periods, you might become discouraged, followed by boredom.

The feeling that you have to drag yourself to the gym isn’t a good start. You need a break to get motivated again. Motivation is the key to the whole thing.

For some, a challenge is what gets us to the gym. For others, just being active helps us reach our goal. If you are in the ‘‘cardio-funk,” join a morning spinning ride where a coach leads you through hills, flats and peaks.

Seniors, try a senior stretch class where you can improve flexibility while decreasing the likelihood of injury. You might have more fun with a group than by yourself.

Don’t let anything deter you from working out. Everyone says they don’t have enough time, but you would be amazed what can be accomplished during a 30-minute workout class at the Fort Myer Fitness Center.

Group fitness can be a powerful tool when added to your routine. Not many people take full advantage of all the fitness possibilities out there. Even if you are ‘‘in-shape,” you still have to shake it up. Eventually, your body and mind will tire of the same old process.

More fitness information can be found at the American Council on Exercise’s Fit Facts website: www.acefitness.org⁄fitfacts⁄default.aspx.