Plateau Obliteration - What Worked

After 5 days of obliterating the infamous "plateau" of weight loss and progress, I figured out what worked and what didn't.  The overall theme was that I needed to tighten the reigns on my own habits.

I found that one of the key reasons I was in this rut was due to me giving myself too much leeway later in the day.  My self-created juicing maintenance plan is juice for breakfast, lunch and snack with a handful of raw nuts or a cup of almond or rice milk.  I also allowed myself raw fruits and vegetables but they are harder to come by during the workday, so juicing made it very easy and simple to maintain.

The evenings is where I began to give myself too much slack.  My motto was that if I was maintaining, then I could eat whatever I wanted at night.  After months of this regimen, I began to see more salty, cheesy and bready items creep their way onto my plate.  I have a toddler so our evenings are about quick meals and convenience.  Unfortunately, over time, this equals unhealthy eating habits.

In the end, I found the following to help me successfully break through the plateau!

1. Get your attitude straight.  Having a "can-do" attitude with positive self-talk and optimistic views lightens your body, your mood and your energy.  By turning my attitude around, I was able to do more and was able to attract the things I needed to be successful.
2. Kitchen clean-out.  I took an evening and gave away the chips, the breads, pastas, the cheeses, the dips, the chocolate... you get the idea.  It's not that I can't have any of these things.  But during times like this, I needed to remove all temptation and get back on track.
3. Stock the fridge.  I then went to our local health-food coop and stocked up on alive food.  I stuck to produce and simple grains only (I like rice and quinoa).  I got fresh herbs and citrus to flavor.  If you have good things on hand, you are less likely to veer from the path.
4. Make juice ahead of time.  I started making some juices with coconut, honey and almond milk just to have on hand.  These flavors really added a depth to my routine and allowed for a sweet treat later in the evening when I was craving more hearty snacks.
5. Change up the routine.  I needed to desperately add some diversity into my activity routine.  So I decided to switch up my cardio and do some of my old-favorite resistance exercises.  Plus I added in some free-weights just to push myself a bit farther.  AMAZING results.  I could feel my muscles reacting within the first three days.

What didn't work?

1. Making excuses.  I had to constantly convince myself that what I had been doing was not going to get me to the next level.  Being tired and unmotivated was not an option.  My internal voice kept battling this obvious statement, but in the end... I won!
2. Not getting enough rest.  I had a sick kid and my mind kept racing with work related issues.  This was not helping me break through my plateau.  It actually had the opposite affect and resulted in bloating and general fatigue.  To stop this cycle, I started drops of Rescue Remedy and then introduced an earlier wind down routine with my daughter.  I would then do some light stretching and deep breathing right before snuggling in for the night.
3. Saying "Yes" all the time.  I am notorious for saying "Yes" to everyone.  Yet, when I am working on healing myself, I needed to draw some boundaries and simply decline invitations that were self-sabotaging or pushing me past a healthy point.  Sometimes you just need to do what you need to do... no excuses!

After five days, I am back on track.  I lost 2 lbs to get me back to where I needed to be and I am feeling lighter, thinner and less bloated.  I still have some work to do and the daily grind doesn't always help.  But... That is exactly why I juice!  Because it is an easy way to progress to a healthy weight and overall lifestyle.  Without juicing, I would be 30 lbs heavier and still dreaming about what it would be like to be "back in those jeans."  

By the way... I'm wearing those jeans right now!

Plateau Obliteration – Day Three!

When “obliterating a plateau” it’s hard to stay motivated.  Progress isn't as fast, my internal engine has slowed down to accommodate for the pace it wants to follow and it is just plain hard work.

Day three is always the day that I seem to hit my slump.  Today I left the gym feeling tired and sore and a little bloated from the weekend.  The scale has not moved an inch and this is about the time when I start to feel a bit defeated.

Time for a little self-talk and some motivation boosting!  Luckily, I have been here before and I know how to push through. 

Step 1:  Stick to the plan.  Make sure that you are juicing each day in accordance with the plan you've created for yourself.  

• For my “plateau obliteration plan” I am making a commitment to incorporate no more than 25% fruit juice into my routine.  This forces me to seek vegetable alternatives which add less sugar and less calories.

Step 2:  Increase intensity and duration.  For your movement or exercise routine, it’s time to pick up the pace and increase intensity and duration.  That means you want to increase your heart-rate for a longer period of time.  

• My current goal during this time is to increase my cardio to 30 min instead of 20 at an intensity of 6-7 vs. my previous 5.  I’m sweating bullets!

Step 3:  Check the negative attitude.  This is about the time when I start the negative talk in my head, “I’m just too tired… I am not making any headway… there’s no point, I might as well take the day off… I think I’m looking fatter… this is just too hard… I've made a lot of progress recently, I don’t’ need to work that hard.”  Do any of these sound familiar?  These are the types of negative thoughts that work against you and against your best interest.  

• I, personally, “fake it till I make it.”  I start talking to myself in the exact opposite manner, reversing those statements.  Even though I don’t quite believe them at first, I keep going until I start to feel the lift in my spirit.

Step 4:  Take a step back.  Look at how far you've already come!  What a feat!  Whether it’s weight loss, better health, more energy… take a moment to recognize and build yourself up for the progress you've already made.  Remember what it felt like to start your new juicing routine.  Remember how hard that first week was.  Now look at the positive progress!  

• I figure... I've already made it through the first phase... nothing is going to stop me from making it through the next!  I deserve this... and I can't wait to look back and remember what this phase was like.

Try this extra green recipe to kick-start your system!

Uber Green (just chug it)

½ bunch kale

½ bunch rainbow chard

1 large bag of spinach

½ cucumber

½in ginger root

¼ lemon

1 apple

Plateau Obliteration - Day One!

So I am the kind of person who hits the ground running.  Once I have analyzed the situation and made my decision... I'm doing it!  Day one of my "Plateau Obliteration Plan"... Change my workout routine!

With that said, I brushed off the dust on my cross trainers yesterday.  I threw a fresh pair of workout clothes in the back of my car and got myself to the gym.  As I walked into the free-weight section, the smell of rubber and the clanking of weights brought back a nostalgic excitement that I had long forgot.

Eight pairs of eyes perked up as I strolled down the middle of "their territory."  You see, I belong to a no-name, hole-in-the-wall, local gym.  I joined by choice, as I like the simplicity of the place, the focus of the atmosphere and their genuine support and demeanor   No pressure and usually no eyes staring at you while you work out (one of my pet-peeves... getting hit on at the gym... a story for another time perhaps).

This time, however, the gym seemed "packed" and of course, they were all... men.

In these situations, I usually lift my head a little higher and stroll a little more confidently than usual.  Just to offset the fact that I felt completely vulnerable and out of place in my purple tank-top.  I took a deep breath and reminded myself, "You have been here before, you are just fine and in a couple days, this will feel completely normal."

My hand knew what to reach for... a 20 pound dumbbell.  I slowly brought it to my side and started a whole new core workout.

Moral of my story... even though I am not speaking directly to juice today... it is just as important to focus on the entire well-being of your body during this transition.  Your muscles and joints were built to be challenge and to move.  Your body was made to adapt and change.  That is why changing up your workout or movement routine is so important.  If you let your body become too complacent, you will get results to match... stagnation.

So why not grab a big glass of juiced greens, your cross trainers and head to the gym!  Try these moves to help "break the ice."  I have to admit... I am a HUGE Jillian Michaels fan... so do what you can and alter the workouts to your experience/performance level.  Just be prepared to "feel it" the next day!

Jillian Michaels - 20 minute workout - Shape.com

Note that by changing any workout routine, you should be cognizant of your current physical health and should determine if you need to consult a medical professional.

The Infamous "Plateau"

Oh that dreaded moment when you step on the scale and it hasn't moved... in fact it has gone up by one pound!

I know that feeling well.  It is known as the "plateau" of weight-loss.  The moment when you realize that what you've been doing will only take you this far.  The moment you realize that something needs to change in order for the forward moving trend to continue.

Let's put this in terms of a workout.  When you go to the gym, diligently, three times a week... incorporating the right mix of cardio, weights, resistance and stretching.  You're feeling good, the endorphins are flowing, the weight is starting to come off and your pants are fitting just a little looser.  You go through the same routine for a couple months and continue to see improvement!

The start of the next month rolls around and you notice that the workouts are easier and that your body is not reacting as much... it is used to the routine and the effort needed.  Your body has become "bored" with the workout and therefore has realized that it doesn't need to exert more effort... so it doesn't!  Your body basically sits back and says, "Ha!  That's a piece of cake... I'm sitting this one out at half effort."

This is the start of the "plateau."

Let's get back to juicing... This same "plateau" can happen when you are on a juicing regimen.  For instance, I noticed that lately, I've been falling into a routine of drinking the same juice in the morning and the same routine of bike cardio at the gym with stretching afterwards.

This routine is what helped me lose 30 pounds!  A fantastic feat that I am very proud of.  Yet now, this routine is not enough to take me past that 30 pound marker.  I have 15 pounds to my goal weight and I am stuck... staring at the scale... feeling a bit defeated.

You know what?  It's time for change... that is what this experience is telling me!  Over the next week I will be researching, posting and coming up with some plateau boosting juice recipes and regimens to help guide myself and you through this phase of the process.

The most important thing is to not get caught up in the halt in your progress.  Recognize how far you have come.  Be proud of the hard work you have put in thus far.  Own and celebrate the positive results you've already accomplished!  If you are just beginning, know that these results are waiting for you!

Reaching your "plateau" is actually a good thing (I know, I'm an eternal optimist)... it indicates that you have passed the first phase and are ready for the next step in juicing!