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One on one day with little man

Thursday, June 27, 2013

Very quiet day!!

SparkCoach -

Daily Visualization

Imagine holding the amount of weight you want to lose as dumbbells in your hands. Then, visualize yourself walking, dropping the weights little by little and eventually running--completely free of the added weights. How relieved will you feel (emotionally and physically) once that extra weight really is gone forever?

Challenge: Taking Your Workouts to the Next Level

It's great to be CONSISTENT with exercise, but if you're TOO consistent, you workouts could actually be contributing to your plateau. How can that be? Well, your body is smart, and it adapts when your workout routine becomes, well, routine. If you always use the elliptical at level 7, you become more efficient at it and actually burn FEWER calories over time than when you first did that level. That's because your body adapts and you get fitter, which means you're more efficient.

First, consider your workout intensity and whether you can push it to a higher level. Have you been phoning in your workouts? Maybe you aren't trying as hard as you did in the beginning? Or perhaps you've just been exercising at the same general intensity level for a long time. Now is the time to bump up that intensity so that whatever workout you are doing feels challenging for you. Remember, if your workouts are going to CHANGE your body, they have to CHALLENGE your body.

Another way to continue challenging yourself is to increase the number of workouts you do each week. When you first started exercising, maybe you were only exercising 2-3 times per week. This is actually the minimal level recommended and a perfect place to start out. But most fitness experts (myself included) recommend that people exercise 5-6 times per week as they get fitter. If you're not doing that much yet, starting to increase the number of workouts you do each week is a great way to get that scale moving again.

If you can't squeeze in another 1-2 workout sessions during the week, try working out in longer blocks of time. For example, add 15 more minutes do your current workout time. Even if you're only working out three times per week, that adds up to an extra 45 minutes of calorie burning!

There's no getting around it: This is YOUR sign that it's time to push yourself to a new level of fitness. Start experimenting with a combination of higher intensity, longer duration and more frequent workouts, and you'll be on the road to busting your plateau in no time!
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.

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