How Do You Break a Plateau?

I get asked this A LOT. In fact, I've even asked MYSELF this question, ha. It seems like you get on a roll... you're eating well, you're working out every day, and you're KILLING IT. Or so you think.

For me, I can be a master of discipline and precision. However, I just wasn't losing that extra little bit of "pooch" in my lower stomach. I was doing all KINDS of ab exercises, insane cardio workouts (literally... Insanity! Haha), and some weight training, too. But that layer of fat over my lower abdominal wall was killing me. Not literally, but I was working wayyyy too hard for those abs to NOT make an appearance! Can you relate??

So here are some research-based strategies that have helped ME break my plateau... hopefully they can help you with yours, too!

1. Zigzagging my calories: You're probably wondering what the heck that means. When I first saw this, I was wondering the same thing. Let me break it down for you...

Body builders call this "refeeding" the body. Basically, you're eating at a a caloric deficit on some days and you're eating more calories on others. Hence the name. Why? You're keeping your body guessing. What USED to work for you in the past is no longer cutting it, because you're now MORE fit, and you require MORE calories to continue progressing toward your goals.

So, What might this look like? Let's say you need 2000 calories per day. You might eat 2000 calories per day 3-4 days per week and 1500 calories on the other days. If you’ve been eating a low-calorie diet you can assume you need to add calories. To find out how many, try increasing by 300–600 a day (depending on your size). Eat that way 4 days per week while keeping calories where they are now on the others.

2. Working out (especially on cardio days) on an empty stomach. You'll burn stored fat instead of the meal you just ate an hour earlier for energy.

3. Get enough protein, and don't cut out fats and carbs. The trick here is getting your numbers right. Goal for about 40% carbohydrates and 20-25% HEALTHY fats (think avocados, nuts, seeds, etc.)

4. You can't diet restrictively ALL the time. I had a hard time letting go of this one. I thought that to look good, that meant that I had to be on point CONSTANTLY. Your body adapts. You have to change it up... and more importantly, you have to ENJOY life! :)

These are just a few little snippets I've learned along the way... and believe me, I'm still learning! I'd love to hear from you if you're looking for a little advice, some support, or even accountability in reaching your personal fitness goals.

Coconut Raspberry Loaf... Bring it!

Wanna have your "bread" and eat it, too?

Lookie what I found... this one was shared on Instagram by @GoldFenger and it's AMAZING. My husband even ate it! Not that he doesn't like my cooking... he's just a big wheat-eater, and can "tell" when I sub out other ingredients. 

Anywho... here's what you'll need for this little ditty:

• 1/2 cup coconut flour
• 1.5 cups almond flour
• 1/4 cup ground flaxseeds
• 1.5 tsp baking powder
• 1 tsp vanilla extract
• a pinch of sea salt (I prefer Himalayan salt)
• 4 whole eggs
• 1 cup raspberries

What do you do with it?

1. Preheat your oven to 400F. 

2. Whisk your eggs together and combine everything except the raspberries. You'll fold those in at the end. 

3. Put the dough in a baking tray for 30 minutes, or until golden brown (my tray was bigger, so the depth was pretty shallow... it cooked in half the time).

4. Store in the fridge! :)

Whole Wheat Peanut Butter Cup Pancakes!

And THEN, I fell in love. Breakfast foods. Peanut Butter. Chocolate.

I may have just died and gone to heaven.

While trolling around on the internet, I found these, done by Handle the Heat, a culinary school graduate in Arizona. I HAVE to share. P.S., these bad boys are MINE on Saturday morning! :)

Suuuuper simple recipe, which I love...

What you'll need:

• 1 cup (4.5 ounces) white whole wheat flour
• 1 teaspoon baking powder
• 1/4 teaspoon fine salt
• 1 cup almond milk (or other milk)
• 1/3 cup peanut butter, plus more for garnish
• 2 teaspoons granulated sugar
• 1 large egg
• 1/2 teaspoon vanilla extract
• 1/3 cup chocolate chips, plus more for garnish
• 1/3 cup peanut butter chips, plus more for garnish
• Maple syrup, if desired

What you'll do with it:

• In a large bowl combine the flour, baking power, and salt.
• In a medium heatproof bowl combine the almond milk and peanut butter. Microwave for 30 seconds and stir. If needed, continue microwaving in 15-second bursts, whisking, until the mixture is smooth. Whisk in the sugar, egg, and vanilla then stir in the chocolate chips and peanut butter chips.
• Add the wet ingredients to the flour mixture and stir until just moistened, being very careful not to overmix.
• Grease a nonstick griddle or skillet with nonstick cooking spray or butter and heat to medium-high heat (about 350-375°F). Drop 1/4 cup portions of batter onto the hot griddle and gently spreading the batter to form a disk. Cook until bubbles begin to appear on the surface and the edges are dry. Flip and cook the other side until golden brown and cooked through. Repeat with the remaining batter.
• Serve hot with more melted peanut butter, chocolate chips, peanut butter chips, and maple syrup if desired.

My 21 Day Experience...

Summer... a love/hate experience for me. Let me explain why...

The transition from spring to summer has always been a little anxiety-driven for me. The weather turns warmer, people invite you to more "stuff," and there's always some event you have to go to, right?! Weddings, birthdays, cook-outs, baby showers, and... oh yeah... for us coastal people, THE BEACH.

It's not that I don't love those things. I totally do! I really love hanging out with my friends and having a good time. But I also want to be comfortable in my own skin, too. One of the things I love most about what I've been doing is I feel like I can finally eat whatever I want, and still get amazing results. The magic is in those Rainbow Brite containers, and in those 30 minute daily workouts.

So I use the term "magic" loosely. Really, the "magic" is in YOU. Have you decided that you want a healthier, stronger, leaner you? Have you committed to making that happen by following the nutrition and fitness plan? Then YES,

You.
Will.
SUCCEED.

21 Days. Not a hell of a long commitment, but it's 3 weeks of forming good habits and breaking bad ones. And yes, wine is allowed. And chocolate.

So what does this look like?? Pretty simple, actually...

Does this look like something you could do? I actually started a group TODAY focusing on the ins and outs of the meal plan and how to work those Rainbow Brites. :) We're starting with the workouts on the 8th, so if you need to refocus, recommit to yourself, and you want to slim down a bit for those summer events, hit me up!