Getting Over the Plateau

As you are on the journey in heading to your fitness goals, you seem
to get a little impatient with your results. You are doing everything
right by eating healthy, going to the gym every day, getting enough
sleep.  But you are not seeing any progress on where you envision
yourself to be at.  Do not worry.  Here, I will explain to you three
key things to make sure you stay on the right track of your diet and
exercise, so you will see your goals!!

1.) Change up your workout! We human beings tend to be content with
sticking with the same exercise routine and believe it will take us
pretty far in our fitness journey.  Unfortunately, it usually does not
work that way and, instead, will keep us from moving forward and
seeing those results. For example, if you need a lot of cardio in
order to see weight loss results, change up the cardio workouts,
instead of running all the time.  Do body weight and light-weighted
workouts with more reps. Therefore, you will be getting a variety
within your workouts, even though it’s still cardio based.  If,
instead, you want more muscle tone, then add heavier weights to the
exercise, HIIT (High Intensity Interval Training) workouts, and short
timed sprints if you still want to run.  Just remember to make sure
you balance heavy weighted exercise with cardio too!

2.) Get out of your comfort zone by not eating the same thing all the
time!  While on your fitness journey, it is important to keep in mind
that our bodies remember everything that we do to ourselves,
especially in regard to our diet. And our bodies tend to plateau if we
continually eat the same things.  So while it is important to maintain
a healthy lifestyle, take care to vary the kinds of things you eat so
you don’t slow down your progress.

3.) Commit, commit, commit and stick with it!  I am one who tends to
lose patience when I don’t see my results fast enough and end up
making a real big booboo that puts me back further instead of moving
forward.  Depending on body type, it can take an individual six to
twelve months to lose thirty pounds.  Because our bodies can fluctuate
with water retention, hormonal changes, or by gaining muscle mass, we
need to accept more of what our bodies will do through the transition
of getting to our fitness goals.  Some days may be harder than others,
but that does not mean you need stop or give up right then and there.
Keep pushing forward with perseverance, and confidence.  And remember:
“Anyone can achieve anything if they set their mind to it”!


cookieVanilla Chia Protein Cookie:

3 Tables of coconut flour
1 pure maple syrup
1 scoop of Vanilla Chia protein powder/ or vegan protein powder
2 Tables of Cashew Butter or any kind of nut butter.
2-3 Tables of almond milk or coconut milk.
1-2 Tables of non-dairy chocolate chips. (Optional)

  1. Preheat oven to 350 degrees
  2. Mix all wet and dry ingredients together.
  3. Then on a sprayed cookie sheet, roll the cookie dough batch into one big ball.
  4. Bake it for 8-12 minutes
  5. Let it cool and enjoy!

Nutrition Facts      Whole Cookie
Serving size: 2

Calories:  275               550
Fiber:  22.25                 44.5
Fat:  18.5                        37
Carbs:  18.25                 44.5
Protein:   14                  28

Home Workout/ Gym Workout
Complete 6-8 rounds: With little rest in between each round.
10 Air Squats
15 Jumping Jacks
25 crunches
30 second plank hold
25 high knees
30 sit ups
15 reverse lunges on each leg
35 second wall sit
6 pushups

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