Therefore, having put away falsehood, let each one of you speak the truth with his neighbor, for we are members one of another.
Ephesians 4:29
Last night our family discussion turned to a scenario that the little cowboy encountered on the playground yesterday. He asked, "What exactly is a BIG secret, Mom?" I know we don't keep regular secrets at our house but it happened on the playground that a group of kids were keeping a BIG secret. It made me feel bad because they wouldn't discuss it or talk about it with some us. They kept saying we have a BIG secret that you don't know about and we're not going to tell you.
Remember when you told me that secrets never build anyone up and you always need to be honest and tell the truth ~ you were right mom. It made the kids that didn't know the BIG secret feel bad and left out. We wondered what the secret was and then, at the end of the day, before we lined up to go outside the secret came out.
The secret was that there was no secret.
Mom, I decided to tell everyone what you told me. I was honest and true. I told the secret holder that kept chit chatting about knowing the BIG secret, that a secret didn't
build anyone up. Next time I hoped he would decide to be truthful because
it hurt the feelings of some of our class. Mom, second grade is hard sometimes and today was one of those days!
I understood what the little cowboy was talking about when it comes to secrets. I feel that the scale has been keeping a secret from me. My pants feel different, my clothes feel different and I'm in smaller sizes yet the scale hasn't reflected it very well the past two weeks.
So today's post is going to deal with ways to break through a plateau. Here are my top 5 ways to break through a plateau from personal research and things I am doing this week!! If you have attended my fitness classes this week you already know we are doing things a little different. Read below to see my reasoning:)
If you've ever tried to lose weigh and keep it off for any sustained period of time - you may have hit a plateau. You have changed nothing, but suddenly the weight and inches no longer disappear.
The human body is incredibly adaptive, and will do its level best to maintain equilibrium (homeostasis).
The plateauing effect has to be the biggest motivation-killer there is ~ you feel like nothing you do is having any type of positive affect. Then you stop coming to fitness classes, weighing/measuring, emailing your stats. Before you know it you've hit the wall.
My best single word of advice is to make a change. Don't make the mistake of doing the same thing over and over expecting a different result (Ben Franklin's definition of insanity).
What changes can you make?
1. Zig-Zag Calorie Intake
Zig-zagging, or calorie cycling is the process of varying daily calorie intake, while maintaining the same weekly intake. Instead of consuming (for example) precisely 1800 calories each day - you can mix it up. Eat 1500 calories one day, and 2100 calories the next. This can be as simple as halving then doubling a portion size, or adding a post-workout shake into the plan. Just keep your body guessing.
2. Strength Training
If you are not doing this as part of your Meltdown program, then it's time to start. Working your muscles will help to strengthen bone tissue, increase lean mass, and ultimately boost metabolic rate. Remember that we offer a strength training exercise night on Tuesday's for our Meltdown.
3. Change Your Exercise Routine
So you go walking a lot? Then try jogging, or swimming, or cycling -- anything that will change the way your body is working or working different muscles. You have already noticed changes in our Meltdown fitness classes ~ additional minutes, higher intensity, and strength training.
4. Alter Macro-nutrient Intake
Although it sounds complicated, once again, the idea is to change what you are eating. If (for example) you are eating a moderate diet that is higher in carbs - try eating less carbs and more protein. There is no need to get super-technical over the whole thing. If you have a carbohydrate snack every day at morning tea time - change it to a protein snack. Whatever you are doing consistently - try mixing it up a bit.
5. Change Meal Frequency
If you are eating three square meals a day - start adding snacks in between (which may mean reducing the portion size of the main meals). Eating often is an old and common style of eating - once again, you are trying to boost your metabolic rate.
I know all that - What else is there?
Some of us seem to have more adaptive bodies than others. I remember our first Meltdown and I meal planned each week, had three strength training sessions per week, and as much as seven (often intense) cardio sessions a week. After 3-4 weeks - the fat simply stopped coming off. The frustration was enough to make me take my meal plans (stuck to the fridge), and throw them away in disgust. I was furious and disappointed. I felt that I was doing everything "right". So what was the answer?
Chill out and back off... I was becoming obsessional. I started eating more protein, included 2 snacks in the day, and decided not to worry what the scale said. I gave my body and mind a break. In the process I have listened to my body and I eat more intuitively. Every person is unique, and we must learn how our individual body responds - and how to work with that.
So keep on keeping on and keep on track with your healthy lifestyle habits!
With love & appreciation ~ Stephanie
The secret was that there was no secret.
Mom, I decided to tell everyone what you told me. I was honest and true. I told the secret holder that kept chit chatting about knowing the BIG secret, that a secret didn't
build anyone up. Next time I hoped he would decide to be truthful because
it hurt the feelings of some of our class. Mom, second grade is hard sometimes and today was one of those days!
I understood what the little cowboy was talking about when it comes to secrets. I feel that the scale has been keeping a secret from me. My pants feel different, my clothes feel different and I'm in smaller sizes yet the scale hasn't reflected it very well the past two weeks.
So today's post is going to deal with ways to break through a plateau. Here are my top 5 ways to break through a plateau from personal research and things I am doing this week!! If you have attended my fitness classes this week you already know we are doing things a little different. Read below to see my reasoning:)
If you've ever tried to lose weigh and keep it off for any sustained period of time - you may have hit a plateau. You have changed nothing, but suddenly the weight and inches no longer disappear.
The human body is incredibly adaptive, and will do its level best to maintain equilibrium (homeostasis).
The plateauing effect has to be the biggest motivation-killer there is ~ you feel like nothing you do is having any type of positive affect. Then you stop coming to fitness classes, weighing/measuring, emailing your stats. Before you know it you've hit the wall.
My best single word of advice is to make a change. Don't make the mistake of doing the same thing over and over expecting a different result (Ben Franklin's definition of insanity).
What changes can you make?
1. Zig-Zag Calorie Intake
Zig-zagging, or calorie cycling is the process of varying daily calorie intake, while maintaining the same weekly intake. Instead of consuming (for example) precisely 1800 calories each day - you can mix it up. Eat 1500 calories one day, and 2100 calories the next. This can be as simple as halving then doubling a portion size, or adding a post-workout shake into the plan. Just keep your body guessing.
2. Strength Training
If you are not doing this as part of your Meltdown program, then it's time to start. Working your muscles will help to strengthen bone tissue, increase lean mass, and ultimately boost metabolic rate. Remember that we offer a strength training exercise night on Tuesday's for our Meltdown.
3. Change Your Exercise Routine
So you go walking a lot? Then try jogging, or swimming, or cycling -- anything that will change the way your body is working or working different muscles. You have already noticed changes in our Meltdown fitness classes ~ additional minutes, higher intensity, and strength training.
4. Alter Macro-nutrient Intake
Although it sounds complicated, once again, the idea is to change what you are eating. If (for example) you are eating a moderate diet that is higher in carbs - try eating less carbs and more protein. There is no need to get super-technical over the whole thing. If you have a carbohydrate snack every day at morning tea time - change it to a protein snack. Whatever you are doing consistently - try mixing it up a bit.
5. Change Meal Frequency
If you are eating three square meals a day - start adding snacks in between (which may mean reducing the portion size of the main meals). Eating often is an old and common style of eating - once again, you are trying to boost your metabolic rate.
I know all that - What else is there?
Some of us seem to have more adaptive bodies than others. I remember our first Meltdown and I meal planned each week, had three strength training sessions per week, and as much as seven (often intense) cardio sessions a week. After 3-4 weeks - the fat simply stopped coming off. The frustration was enough to make me take my meal plans (stuck to the fridge), and throw them away in disgust. I was furious and disappointed. I felt that I was doing everything "right". So what was the answer?
Chill out and back off... I was becoming obsessional. I started eating more protein, included 2 snacks in the day, and decided not to worry what the scale said. I gave my body and mind a break. In the process I have listened to my body and I eat more intuitively. Every person is unique, and we must learn how our individual body responds - and how to work with that.
So keep on keeping on and keep on track with your healthy lifestyle habits!
With love & appreciation ~ Stephanie
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