This week I was talking about the dreaded word plateaus! It has people asking, what did you say?? I'm stuck there too? So, I'm going to take a minute and post a copy of my latest weekly coach check in email here for everyone.
If you are looking for a free coach to help keep you motivated and focused on your goals, I'd love to help you! As your coach, I keep updating you with tips and information in my almost daily blog posts. You get my weekly check-ins (example below). I'm on Facebook, the Beachbody Message Boards, and available via email just to name a few ways you I can be found to answer your questions!
What does it take to sign up? Just complete this quick little form! Once you do, I'd love for you to drop me an email and introduce yourself. My email address is HeatherB@BeachbodyCoach.com.
Heather
Weekly Coach Check In
Hey Coachees!
It's been a crazy week for me, so I'm hoping next week becomes a little down to earth! I had to drive to Connecticut from Baltimore for my mother in law's 80th birthday. Only to turn around and come home the next day. So, let's say, missed workouts and ohh, just a little to much sweets. But, it's a new week and I'll just jump right back into it!
I want to give a shout out to to a few peeps!
First to Joy! She is in Phase 3 of round 2 of P90X! Also mixing it up with some Turbo Jam and other fun stuff. These are her words in an email to me. "Overall, since starting the P90X rounds I've lost 4 in in the hips and 5 in my waist....I'm really noticing the belly going down! Everyone is finally noticing now, I'm getting compliments everywhere..." Ok Joy, I'd love for you to share some before/afters to inspire others. But, no worries. Girl, I'm proud of you! Keep up the great job!
Next, is to one of my coaches - Randy! He's still bringing it - he is now on round 3 of P90X!
Then there is Macy! He just got back from a trip to the Dominican Republic where he looked hot, I totally different man then a year ago! He is now moving into Chalean Extreme after a few rounds of P90X and having miss Chalene J. give him a little kick in the rear! Burn Interval kills us all, so no worries, you will get be whipping it out soon enough!
I'm sure there are others, I'm just a little behind this week! But, I'd love to hear your story, I know a lot of you out there are getting incredible results, so share away!
Ok, here is my information for the week. I want to talk about the dreaded word, Plateaus! We all go through those phases where we seem to eat right, workout yet the scale never seems to move. We just seem stuck in the dreaded hole. Often time, we get frustrated and really want to quit.
So, a plateau is when our body seems to start to get use to what we are doing. It's use to the same foods we fuel our body with, it's use to the same moves we do. Our body is settling to do the routine, its use to the stamina it needs to get it done, but its not really pushing anymore to really work you! Now, for some, that may be a maintenance phase, and staying the same is a good thing. But, for many of us, that stuck feeling is so annoying! We just want more results.
So, now I'm going to ask or mention a few things I really want you to look at. These few things could help you break that plateau.
Are you eating enough??? If you eat like a bird, you probably are not giving your body the fuel it needs. If you do not eat enough food, you could actually put your body into a starvation mode. This is where it wants to store the body fat you have because it doesn't know when it will get more food! So, eating 5 times a day and eating enough calories, will help your body say- hey, I know food is coming, I don't need to store this fat, I can burn it away!
If you are not eating the right foods, you again are not doing the body good. Right foods being, lean protein, veggies, healthy carbs, not fats, sugars, carbs,... Remember, right foods fuel your body, give you energy! Wrong foods can make you more tired, leave you still hungry, and not give your body the nutrients you need to to build those muscles!
If you don't know how much you should be eating or what you should be eating, I will highly recommend you join the Million Dollar Body Club! It has tools to tell you exactly how many calories you need to eat with your workout program to get the scale to go down. It also will help give you a full menu for the entire week! It includes your snacks, meals and even better will give you a printed shopping list! So, no more guess work! It's a simple way to look, learn what you should be eating! The club costs $2.99 a week (billed at $38 or so quarterly) and can be canceled anytime. If you are not a club member, then really take the time to read the books that came with your program. They have some nutritional guidelines to help get you started.
The other thing, I briefly noted above. When do you eat? Are you eating 5 times a day. That means spreading out your meals, not doing what I always did. I would skip breakfast, no snack and just have a huge lunch followed by a huge dinner! So, if you starve all day and eat large portions, that is not a healthy way to eat! Also, we all have bad habits. Some of us are those that eat from boredom or late night snacking! Habits are really hard to break! Therefore, you need to find a way to re-direct your boredom (maybe workout, read a book, play with the kids/dog,..) For late night snackers, stop buying the stuff you tend to nosh on! If its cookies as your downfall, don't buy them. If you need something, replace it with something like grapes! A healthy alternative. And, work on slowly making bad habits into better choices!
Remember a rule of thumb- eat 5 times a day. And, to keep you feeling full longer- make sure its 15-24 g. of lean protein in each of those meals. For example, if you eat a large salad with lots of veggies, you will be hungry again in no time without any protein! So, throw some chicken in there and you will feel so much better for longer!
Finally, your body gets use to the same movements. So, if you are doing the same workout all the time, you will start to see a plateau. This is why P90X or Chalean Extreme are good programs. You change how you work the same muscles every 30 days! That keeps your body guessing, and slows down that plateau. But, if you have done multi-rounds of P90X, then again, you may hit the big P! So, mix it up a little. Maybe go for something different. If you are a P90X'er, then try Chalean Extreme, or vise versa. Or, add in some One on One workouts. Or go totally extreme and do some Turbo Jam or Hip Hop abs just to mix it up! Throw your body into a shock and say, hey I'm going to really challenge you today!
So, I know this got a little long, and I apologize. I just hear over and over, I hit a plateau and I'm not seeing the results I want. I also hear- I can't eat that much food! Well, if you are saying I can't eat that much food, I want you to really look at what you are filling your body with! Are they the healthy choices that keep you full for longer? Or are you filling it with high fat, high sugar, high sodium foods that "fill you up" in the short term but don't fuel your body?
Now, ask yourself? Are you getting the results you want? If not, let's figure out why? If you need help, then email me and maybe we can walk through your stalls and get them resolved so your body becomes a fat burning, muscle building machine!
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