It’s the time of year when the gyms are full, equipment is on sale and New Year’s resolutions are being pursued with passion. I love it!! Even vying for space at the gym doesn’t annoy me. However, for those of us who have been on this journey for a while, now is the time to address that plateau we may be struggling with. It is inevitable for most, but annoying for all—but it is NOT going to stop us!!
The first thing I ask my clients to do when we hit this point in their journey is to acknowledge their progress. We look at all the ways they have changed. Have there been physical changes like weight loss and muscle development? Mental changes like mindful eating and controlled choices? Have there been overall lifestyle changes to the way they schedule their time-to include exercise and food prep? Are they feeling better? Are they more knowledgeable about their health? Are they more confident? And finally, and most importantly: Have they taken time to celebrate the progress they have made?
Affirmation and celebration of our hard work and progress is a necessary part of conquering the plateau that is bound to happen. I encourage my clients to view their current level of health as their ‘new normal’ because hitting a plateau indicates that their body has done exactly that.
Below are 5 things to consider as you plan for the next steps and push through the temporary stall in your progress:
- Eat Different Foods-we may have our ‘safe zone’ list of meals we stick to that fit our taste buds, schedule and cooking skills. Look for new recipes or new products, or foods you haven’t tried before. You have already learned that your food choices contribute the most to your success-about 80%!
- Mix up your exercise routine-if you are used to a certain pattern to your work out, then your body is, too. Change it up, speed up your cardio (and do it for less time), increase the weight you are lifting (and decrease the number of reps) or try something completely different. Now is the time to use your new found confidence and try something new! A routine that includes bursts of high intensity cardio and low intensity recovery (HiiT=high intensity interval training) allows you to burn more calories after your work out than a steady, moderate intensity cardio session. Balance this with some weight training, which builds muscle tissue-which burns more calories ALL day long-and you have the perfect recipe for busting that plateau!
- Write what you bite-I don’t require my clients to count calories, carbs or fat grams, however, I do have them track what they eat-for several reasons:
- To help determine if they are eating ENOUGH-you have to put (good) fuel on the fire (metabolism) you have started, or it will smolder and go out!
- To determine if you are getting too much of something-even if it is a ‘good’ food (=nutrient dense) you could be getting too much of a good thing. For example, nuts-I struggle with this and often have to re-evaluate how much I am using them as my go-to, quick snack/pick me up.
- To reset our mind-writing down what we eat is an automatic, ‘hit-the-reset button and think’ activity. Writing it down automatically makes us more mindful and accountable for our choices.
- Go backwards-not in your progress, but in your steps toward it! Meaning, go back to a previous stage in your journey and draw from your prior successes. Maybe you were eating differently, working out more, eliminating certain foods, avoiding certain behaviors or triggers. Some of us are following a meal plan that has phases in it, like the South Beach, DASH, or Quick and Clean-go back to a previous phase for a while.
- Stop, then Go-take stock of where you are. Have you already reached your healthy weight? Does your goal match what is considered to be healthy for you? Is your weight the best indicator of your health? There are other indicators to consider beyond the scale. Your percentage of body fat is one. Your overall health is another-have you overcome some other health concerns like sugar or cholesterol levels? Have you made drastic changes to your lifestyle and mindset? All of these are important factors, contributors and results of your progress-acknowledge them fully!! Then, set some new goals and carry on!
Most importantly, do not let this unavoidable part of the process stop you –you have come so far! If you have more work to do, take a moment and look back and celebrate your past accomplishments! However, that isn’t the direction you are going, so LOOK AHEAD toward your (new) goals with renewed excitement and passion-YOU ARE WORTH IT!!
For more on setting goals-stay tuned!! Until then – Be well! Your Best Fitness Friend
Recent Comments