By Shanden Jackson, Certified Trainer
Not sure. Well, follow along with PnK Fitness4.21whileI give you the ins and outs of what they mean when it describes or comes to fitness. Let’s see which stage fits you best, or do you fall into a little bit of all the categories?
PROCESSING: When one begins their journey turned lifestyle, we are excited, and we look forward to going to the gym or taking a BUTTZ~N~GUTTZ™ Class. We get all kinds of cute outfits for ZUMBA and mats for Yoga. We even go a step further and get the LUXURY FITNESSHOOP™ to tame this belly of ours. Yeah sounds like fun and getting all cute. Then we hit the gym. We get showed around, instruct you on how to use the equipment, tell you how much weight to use, and how many reps you should do—not really discussing the nutrition portion of things, just focused on the physical aspect. That’s fine, but they should make youawarethat80% Nutrition 20% Exercise = 100% Results. The two go hand in hand. Exercise should become a habit 30 to 45 minutes a session, three times a week minimum. Activity will be one of the best things you can do for your health. Soon after, you should begin to see and feel results. Of course, some progress results are slower than others. Just be patient. This will take a lot of determination and sticking it out. When times get tough, that’s where your discipline will arrive. You will maintain muscle mass, body weight, risk chronic disease. It will change your mood, boost your energy (some days), and provide you with better sleep (for some). It doesn’t have to be anything too crazy or over the top because exercise is powerful and can change your life in more ways than one. So, there you were, boosted energy, better fitting britches, and the inches/pounds were falling off to show-off your hard work. Now the scale stalls come at a standstill every time you step on it, and now you’re stuck. You’ve been working out for approximately, seven months and you find yourself skipping your workouts more often than usual. You’re eating habits are not great but okay (borderline). Now you’re in the obstacle course, and you hit a hurdle you just can’t get over. This is what we call a weight-loss plateau.
PLATEAUING: This is when one reaches a place in the workout phase where they know they are putting in the work but see little or no change during this activity to progress. You’re getting to the progressing stage, but it is taken way longer than you think it should. It is occurring at a very slow pace based on your processing stage. You still do a workout session here or there, but not consistently as you had been. Maybe you’re crunched for time due to work or family obligations. Or the cost of the gym was a bit too much, and it just wasn’t in your budget. Maybe you injured yourself and are worried about getting hurt again or re-aggravating it. When you reach a plateau in working out that means it’s time to change some things up:
•Find the time. You do for others things that are less important
•Cost–there are many things you can do without having to go to the gym. Take to the internet and research, go to the social media platforms.
•Don’t let an injury keep you from getting back into your routine. Talk with your doctor, start slowly.
•Switch up your workout routines. Add exercises or equipment you didn’t use before. Change up your reps and switch out your weights.
•Add HIIT (high interval intensity training) and interval training to your workouts
•Do aerobics, strength training, calisthenics, boot camps, balance, and stability, along with flexibility. Don’t fret. This happens to pretty much every person who is on this journey. Of course, it’s frustrating and annoying. Please understand that hitting a plateau is just a part of the process. Your body is not at all dumb. It’s very smart and extremely adaptable. Your body is full of muscles that have the memory of a genius, lol. It will begin to remember the activities you provide each session, causing your body to adjust to the new, calorie routine and the fact that you now require less fuel than before.
•Change up your food choices by adding new food. Reassess your calorie needs.
•Move a little more using machines or doing an exercise you find difficult or hate
•Switch from coffee to green tea
•Cheat on your eating habits just a little bit.
•DON’T SKIP MEALS.
•Drink more water take it everywhere.
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•Get more fiber and eat protein regularly
•More Carbs
•Try meal planning
•DITCH THE BOOZE
•Cut back on salt and eat almonds before your workout
•Find a workout buddy and vary your exercise Workouts
•TAKE A REST DAY
Please be patient when you hit a plateau. Yes, it can happen more than once. Just remember to be patient and wait it out. Keep your faith that eventually, you will be back on your journey. You got this! It’s hard to maintain motivation when you don’t see results. Reward yourself for healthy actions for sticking to consistent workout days. Now don’t go and buy a cake and eat the entire thing.Now you have arrived…
PROGRESS: Now we are looking beyond the scale you know why? Because you can tell by the way your favorite jeans are now a little baggy, your endurance or intensity levels have significantly increased, and that right there proves you don’t need to hit a specific number on a scale. Focus on the progress of being healthy, physically fit, emotionally fit, mentally, and biblically fit rather than just weight loss results. When you put all your attention on weight loss, in my experience, it can be harmful and doesn’t lead to lifelong success. Keep a list of non-scale victories. You are now increasing your confidence, motivation, clearer skin, less joint pain, etc. Some will still stick with my goal is to “lose x amount of pounds,” but when you take that journey embarking on other additional benefits will be more rewarding. Don’t overlook these benefits. They will help you get your “WIN” every week. When you take your time and progress, you get to learn your body even more. This will allow you to develop a positive relationship with your body. Focus on the concept of increasing demands on your body so that you’re challenged continuously no matter how fit you think you are. Every three to four weeks, change your exercise frequency, intensity, time, or type of exercise. Stay patient. It may be hard to wait, but it’s important to remember that weight loss leading to the plateau can have significant health benefits. Just don’t give up. You can do this. TRUST THE PROCESS!
If it doesn’t challenge you, it won’t change you. If it’s not a struggle it’s not a process. Coach Pinky!
