Help! I've hit a plateau!
April 25, 2021
Written By: Registered Dietitian Mairead We've all been there - you've been doing this fitness thing for a while and have seen some solid progress. Then one day (or week or month... or year) you just feel like you're not moving forward with your goals any more. We've hit a plateau! Maybe the weight on the bar isn't going up as fast as it was. Maybe the number on the scale isn't moving. Maybe you had some health-related goals and the blood work numbers aren't moving. Maybe you just don't feel like you're getting fitter or stronger any more. Sounds like we might have hit a plateau!
Here's the good news: plateaus in any fitness goals are NORMAL and there's lots of ways to move past them!
If you're feeling stuck, here are some ways to feel like you're making progress again:
1. Check in with yourself!
Fitness goals are never a linear process, and the longer we work on them, the more life tends to affect them. Injuries happen. Schedules change. Global pandemics make a mess of things. What else is going on right now that's impacting your goals?
We might not need to change the goal, but we might need to adjust the timeline or the plan to get there.
2. Check in on your priorities!
The goal you set a few months (or years) ago might not get you fired up anymore - that's cool! Maybe life has changed drastically and your fitness goals can't be at the forefront right this minute - that's also just fine! What goal, either short term or long term, would get you excited right now? Then work backwards; what do you need to do to get there and how does that fit with where you're at right now?
3. Check in on your nutrition!
No matter the fitness or health goal, nutrition plays a key role. Weight goals, health goals, getting stronger or fueling for whatever fitness goals you have - nutrition can't be ignored! This is the time to book that Nutrition Consultation and see if there's any pieces of the puzzle missing.
4. Talk to a coach!
Your coach can help you zoom out to see the whole picture. They can also help point you in the right direction to break that plateau. Maybe there's a specific program or some personal training that could help you move closer to that goal. Maybe they can help you adjust group workouts to fit your current goals a bit better. Reaching out for a bit of help when you're feeling stuck is never a bad idea!
Remember - plateaus are temporary and your fitness goals are allowed to change with you and your life! Adapt them to fit where you're at now and you can't go wrong!
Ready for a nutrition check-up? Let's chat! Email mairead@degreefitnessseaforth.com
for more info and to book your meeting today and keep crushing your goals!
Written By: Coach Sienna The media portrays fitness as looking a certain way and creating this picture of a “perfect person” who eats clean and works out everyday and does everything right and never messes up. When you're always being shown this version of fitness it’s easy to start to think, is this what being fit is? ..... And suddenly you find yourself comparing yourself to unrealistic standards. Fitness is much more than the shape of our body! It's about what your body can do for you and how it can support your daily life and how movement makes you feel strong, accomplished, proud, empowered! Here is how we can overcome the negative impact that some Media has on us, and fitness in general: Redefine Fitness Fitness is more than your body, it's strength, endurance, mobility, energy and how you feel. It's not supposed to be perfect or linear, your body will change and life will happen. What matters most is showing up for yourself and moving your body. Even a little bit can go a long way! Positive Self Talk You don't have to be perfect to love yourself. Be kind to your mind and speak to yourself with kindness. Remind yourself of what your body can do for you, remember you are WORTHY! :) Focusing On The Little Wins We often have such a heavy focus on how we look but what if it was never about how we looked but more about how we felt. Do you notice after you get in a workout or a session you always tend to have a lift in your mood and a shift in perspective. Movement has the power to make us feel strong and happy and more like ourselves! Do Movements You Enjoy Fitness should be fun and functional. You are more likely to stick to it if you enjoy it! Find movements that excite you. Like lifting, walking, running, dancing, gymnastics etc. When you focus on what your body can do and not what it looks like, you can start to see how strong and capable you really are! Set Goals Related To Movement-Mood-Function Movement - touching your toes or doing your first push-up Mood - Having more energy during the day and feeling less anxious Function - Carrying groceries, running around with your kids, etc. Remember - you are already enough! You don't need to look a certain way to be fit. You just need to move your body in a way you enjoy, take care of yourself and celebrate what your body does for you everyday! If you've been feeling stuck, or wanting to start working out with a Coach, or in an environment that is inclusive, inviting, safe, honours all body shapes and sizes, we can help! CLICK HERE to book a free meeting with one of our Coaches to learn how you can get started at Degree or, email info@degreefitnessseaforth.com .
Written By: Coach Sienna We know Cardio is good for your heart health but it is also good for our respiratory systems which help bring oxygen to fuel our muscles to do what they gotta do! By doing cardio we strengthen all of these components which help us live a happier healthy lifestyle! Your body is built to move and releases happy chemicals called endorphins from having an increased heart rate which can improve your mood. This can happen in just 10 minutes! We all know Cardio is an important part of our health but most of us just don’t have a lot of time due to kids, work, life etc. Just remember any movement is a good movement! No matter how long or short it may be. The little things add up (: Use this 10 minute at home cardio workout (no equipment needed!) to get your heart rate up and feeling your best even on the busiest days. 2 Rounds of 1 minute of Jumping Jacks 1 minute of High Knees 1 minute Air Squats or Jump Squat 1 minute of Burpees 1 minute of Mountain Climbers *Rest as needed but try to keep it 30s or less between movements! We understand life gets in the way and schedules can be tough - we are here to help! Let us know how it went! Email info@degreefitnessseaforth.com , or, visit www.degreefitnessseaforth.com/get-started to book your FREE No Sweat Intro to learn more!
Written By: Mairead, Registered Dietitian You've probably heard of iron and know it's important. Maybe you've even had your levels checked through bloodwork! Iron is an important mineral in our diet. It is part of the blood cells that carry oxygen around our body, and plays roles in growth and the production of some hormones. The amount of iron you need varies. Men need less, while women need more due to blood loss during menstruation. This puts women at higher risk for low iron. The symptoms of low iron include feeling sluggish and fatigued, pale skin, and even hair loss! Women under 50 years old need 18mg of iron a day, while women over 50 and all men only need 8mg of iron daily. Many people can get enough iron through a varied and balanced diet. Iron is found in meat, poultry, fish, legumes, eggs, soy, and many grains and vegetables. Our bodies are better able to absorb iron from animal sources - this type of iron is referred to as "heme iron". Non-heme iron is found in plant sources and is harder for your body to absorb. If you rely on plant-based sources of iron, you may need to eat a lot more of it. Pairing iron sources with sources of vitamin C can also help increase absorption. If you suspect your iron levels are low, ask your doctor to check your levels through a blood test. If your iron level is low and you're already consuming enough through diet, you may need a supplement to increase your levels. Always check if you actually need an iron supplement before starting one! Iron plays some key roles in our bodies, and is important for overall health! Make sure you include a variety of sources daily to meet your body's needs! Looking for more personalized nutrition advice? Let's chat! Email mairead@degreefitnessseaforth.com for more information about our Nutrition Programs, or click HERE to book your FREE Bite-Sized Nutrition Chat!