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    CLAUDEM1   13,682
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Plateau's can be broken, right?

Wednesday, November 28, 2012

Hi,

Last night, I tuned into SparkCoach before heading to bed. Becky, the nutritionist, was talking about breaking through a plateau. She talked about several aspects of health and weight loss,

emoticon Nutrition: Make sure you are taking in the correct amount of calories, especially if your weight has changed... so would the intake.

emoticon Food and Beverages: Weigh and measure rather than eyeballing it. It's too easy to underestimate what you eat. And eat foods in their whole state; lean proteins, fruit, dairy, whole grains.

emoticon emoticon Exercise: Variety is important, as are the rest and recovery periods. And SLEEP; lack of sleep signals hunger hormones, so aim for 7-9 hours a night.

Well, there's always room for improvement. In my case, exercise and sleep are areas of concern. I am having such poor nights lately. Up at 4:30 after having had 4-5 hours of restless rest. The IDEA of 7-9 hours sounds heavenly, but REALITY is something else.

But something I can change is exercise, which brings me to today's SparkCoach topic; Take your fitness to the next level.

To reap the benefits of a workout, it has to challenge you. Your body gets used to a routine of exercise, and it will not keep working for you if it's "routine" and no longer a challenge. Nicole spoke of changing the intensity, the mode, and the exercise itself. This is an area that I am going to work on this week. I have been using my Walking 4 Fast Miles dvd as well as Jason's Fit Kitchen walking workout on youtube. Jason does use weights, so that is a little different, but it's still walking... So I'm going to see if I can workout with my exercise ball and resistance bands this week.

I really want to break through this plateau and get the weight off. Are you with me?

Claude emoticon

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  Member Comments About This Blog Post:

ONLYTEMPORARY 11/28/2012 8:27PM

    Absolutely! I just started using my treadmill again after a very long break. Know it will help and love the numbers it gives me on my fitbit for steps. emoticon

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FAVALL 11/28/2012 7:55PM

    I've just broken a long plateau. Here's how:
1) started using the spark meal plan (diabetes management) 2 weeks ago. I weigh and measure everything and no eating out. Turned out that I thought I was tracking everything before but it wasn't the best composition and I was under tracking the amounts. I'd eat to my tracked limit but was in fact over eating for the true calories. That adjustment was huge.
2) exercise: up'd the intensity, duration, add a 30-60 min. session in mornings to my regular 90 min in late afternoon. I sit at a desk all day. I added exercise in morning to get my metabolism rev'd up. I also have been changing the type because I discovered that walking is really low in calorie burn per hour even when I walk fast. I committed to walk 1 mile per day (team challenge) but I've added personal weight training 2x per week, and randomly: Zumba, elliptical, and spinning classed. The SP fitness points climbed. Now my calorie differential daily report is averaging -1500 to -2000. Those changes drove the results.
The bottom line, I used to be 366 pounds and walking 3 times a week. If I do a little, I'll stay where I was. BUT if I do a lot of effort in several areas consistently overtime, then I'll see the change.

Wishing you enjoyment on your journey and the results you REALLY want!

Lorrie

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CINA-MINI 11/28/2012 12:14PM

    Hopefully, if you can get the fitness part worked out maybe the sleep will come better. I know when I stepped up my exercise, I started sleeping much better. The workouts were super hard and I was pushing myself to get through them.

I know how plateaus can be frustrating. I remember looking at the scale after doing well with my eating and exercise and the scale wasn't budging. When if finally went down, I was SO happy! You can do it! I am here with you too!

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CHANGINGEMMY 11/28/2012 10:08AM

    emoticon emoticon emoticon

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CADDYBROWN 11/28/2012 7:53AM

    We are with you, CLAUDEM1. emoticon

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BOOKWERME 11/28/2012 7:35AM

    Sometimes it is a challenge to know what to change to produce the change we desire...but if you are feeling stuck, something HAS to change. That said, changing just a little at a time where you can observe the results might help determine WHAT needs changing to keep you going.

Good for you to be paying attention...and making the effort. emoticon We are with you with a shout of support!!!

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