Getting Past a Plateau

If you’ve been on your fitness journey for a while, then you know exactly what I’m talking about!

Eventually, you get to a point where you just stop noticing any progress. You put in the same effort, the same work, you abide by the same routine, but end up with different results – or lack thereof.

This, of course, is ultimately so frustrating. 

But not to worry, because in this post I’m going to share with you 4 tips on how to get past that plateau and back on track towards your goals!

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1. Switch it up. Whether that’s your fitness routine, your diet, or both. Our bodies are smart, and they come to know what to expect. It’s possible that the simplest tweak in your routine can get you going again! Used to weight lifting? Try a HIIT workout! On a high fat diet? Try switching back to a more carbohydrate-focused diet. Give it a shot!

2. Check for allergies. Adult onset allergies are so real! Allergies are closely related to Leaky Gut syndrome. Leaky gut and allergies disrupt digestion, promote inflammation, and affect all other body systems as a result. This can lead to issues with both losing fat and gaining muscle! If you are having gastrointestinal issues, allergy-like symptoms, or dealing with chronic inflammation, this might be worth looking into. You can pay to have an allergy test done, or go on a simple elimination diet to find the culprit.

3. Eat more! For those on a weight loss journey this may sound counter-intuitive, but trust me, it’s not. You might be skeptical… but stay with me here. Let’s say you’ve started this brutal, insane workout routine – but you’re eating the exact same. You expect to lose weight, but instead: nothing. It’s possible that your body is functioning as though food is scarce – and going into starvation mode. As a result, it’s holding onto every. single. calorie. Try upping the calories by about 100 per day at a time to find the right balance for you. Also – it’s important to fuel your body properly, so when you are active be weary of under eating! It can not only affect your weight, but also your performance!

4. Chill out. Just like adult onset allergies and sensitivities, chronic elevated cortisol levels can also wreak havoc on your body. In fact, high cortisol levels promote weight gain, especially in the midsection area. Our culture of “go-go-GO!” has made it really difficult for us to really focus on taking a breather – but trust me it’s worth it. If you’re always in go-mode and typically stressed, try taking out 30 minutes a day that is just for you. Whether that’s meditating, having a bath, or reading a book, use that time to slow down a bit each day.

 

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Most importantly, don’t get discouraged. Plateaus happen – instead of seeing it as a giant roadblock, understand that you are probably only one small tweak away from getting back on track!

If all else fails, don’t hesitate to ask a professional for help – your health and happiness is so worth it.

Readers – have you ever plateaued before? If so, I’d love to hear your story in the comments below!

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November Fitness Update 

The older I get, the less I feel like I give a shit what anybody thinks about me. And it doesn’t come from a place of bitterness, it’s just that I know in order to be happy I can’t worry too much about constantly making others happy.

Because that takes a lot of energy.

And it’s impossible.

I make decisions based on my values and what is going to be best for me. And anybody who doesn’t like it, is long gone by now.

It occurred to me that I am finally at a place in life where I don’t have people in my life who aren’t good for me. A weight has been lifted. It’s a burden I wish no one would carry.

I can’t stress this enough: put yourself first (in most cases, of course there are always exceptions). You can’t help others fill their tank if yours is empty!

So: November Fitness Update! Here we go!

We went to the gym with couple friends of ours last week and I got a chance to work out with my friend Kori for the first time. Kori being somewhat more of a newbie than me, I hoped to impress her with more than just my great sense of humour.

Guys, she kicked ass. This woman was born to lift. She is so amazingly beautiful and powerful, and I couldn’t believe my eyes the weight she could lift! She is my inspiration this month.

That being said I am focusing on strength this season and am becoming less and less preoccupied with aesthetics. I’ll revisit the aesthetic part come February.

Typical “fit girl” talk I know, but the building phase is so necessary and there for a reason. It’s improvement season! It’s a chance for me to build some serious muscle – which is exactly what I look forward to revealing in the spring!


If you are curious about what I have been up to lately, this will give you a pretty good idea what that is. Matthew took me to this really cool little path out in the country with the dogs the other day – I have been outside a lot in an effort to get all the sunshine I can before snow is on the ground!

Which just so happens is today… I’m soooo not ready! (emotionally)

PS aren’t my doggies adorable?

And of course, here’s what I’ve been eating lately:

Homemade “mostly nuts” granola with banana and almond milk. This granola is actually flavored “ginger snap” according to the recipe – which makes sense as it’s made with molasses as a sweetener and tastes a lot like a ginger snap cookie!

This was actually breakfast today – oats with blackberries, hemp seeds, and cashew milk. Okay okay, that’s a scoop of coconut sugar. I try not to add sugar to too many things, but when I do I use coconut sugar because it doesn’t spike your blood sugar as much as regular sugar does.

Noodles and giant chunks of red pepper in a quick thai peanut sauce. I made this for lunch for my sister and I and she loved it. It just goes to show that you don’t need to make elaborate meals to impress anyone – sometimes simple and easy is best!

Okay, the truth is, I’ve been on a bit of a noodle-eating binge lately. Being in nutrition school has encouraged me to go way out of my comfort zone. I am trying to eat carbs “responsibly” – in a way that won’t aggravate my gut or anxiety. And I’m making amazing strides with it that I will share with you all soon!

Please don’t forget to follow my blog if you enjoyed this post and want to read more!

I also have a YouTube channel for those of you who are looking for more content!

 

Thanks for reading, stay strong out there babes!

I tried SPIN for the first time and here’s what I thought of it.

Walking towards the studio, I feel pangs of excitement and nervousness. I guess that’s normal when you’re trying something new. Especially if you’re not sure you’ll make it out alive.

I was invited to try spin for the first time with a friend. I know it’s healthy to get out there and try new things, so I agreed.

Now I know what you’re thinking : What’s so scary Jen? Don’t you lift weights? This class should be a breeze!

Spin is so different though. Spin is endurance. Coordination. And a whole lot of legs. All of which are not my strong suit.

But in the spirit of challenging myself, I found myself in the studio and ready to make an attempt. My friend walked me through the basics, and the instructor came over before the class started to give me a few tips.

Because we are all in control of our own bike and resistance settings, the class is simply as hard or as easy as you want it to be.

I was in the back of three rows, which calmed my nerves because I knew I wouldn’t be seen. Then they dimmed the lights and I really knew I wouldn’t be seen. I thought to myself this class is an anxious person’s dream! I’m practically invisible back here! 

Then the pumped up dance music came on – and I was like yeah! This is my jam!

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You know what it felt like?

It’s reminiscent of the moment you are walking into the club, when the music is pumping and the lighting is just right. Only instead of alcohol, everyone’s drinking aminos. And instead of dancing, everyone is working their butts off (my kind of Saturday night!).

Pedaling to the beat of the music, we went up and down and imaginary trail that albeit had some pretty steep hills. But I smiled the whole time. The instructor was invested and encouraging. The other spinners cheered when they felt challenged.

The environment was so different than from that of any gym I’ve been to. It was energetic, electric, and best of all…. contagious.

Not only did I survive, but I will also be back again.

I would recommend spin to anyone who:

  • enjoys being encouraged during a workout
  • is looking for a high energy fitness atmosphere
  • want to get high on endorphins and doesn’t mind a sore butt

Thanks for reading!

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A Weekend Away (HORRAY!) 

Hey everyone! Sorry I haven’t posted much this week, I just got back today from a long weekend in the Okanagan! It was a much needed weekend away.

I’m not here to give a play by play or anything like that, but I thought I might make a quick post to update and share some pictures!

We had been planning this weekend away for some time, and by “planning” I mean “we knew we were going” , but it was Matthew’s idea to not really plan anything at all! Initially that idea really freaked me out, but I’m so glad that we went with it. We hit the road with no hotel or excursions planned and just… Left.


There’s us on the beach in Kewlona! The weather wasn’t the best the first day but we didn’t care. It was fun adventuring around, rain or shine!


Another big thing that happened this weekend: my first treat meal in WEEKS! It was so amazing guys! There were about 6 different kinds of BBQ meats, fries, and CORNBREAD which I totally went crazy over!


We were up early that day from 5 am, so after some adventures we relaxed in the hot tub at the hotel!


The next day the weather was a lot nicer and we got to enjoy the sun in our bathing suits!


We found a restaurant in Penticton that serves “fast, healty, and affordable” food… It was SO GOOD. Teriyaki chicken with a side slaw. It fit my current eating habits and was everything my body needed!


The hot tub & pool in our second hotel blew the first one AWAY!! Like seriously guys, this place was amazing. If you ever stop in Vernon BC, I highly recommend a stay at The Atrium Hotel!!

This break was so good for me in every way. I’m feeling relaxed and refreshed, and ready to continue pursuing my goals!


Thanks for reading! I will be posting my weekly update soon!

Strong to the Finish Challenge – Week 4

We finally hit the halfway point of the Strong to the Finish challenge!

After some slight apprehension, I started counting calories at the end of last week so I could better track my diet. Firstly I have to say, I have mad respect for people who continually count calories or macros as part of their lifestyle. It definitely takes a certain level of dedication, and I feel like I have really tuned up the approach to my diet using this tool. The first day I counted I realized that I had been taking in way more calories previously than I even guessed. I was eating clean I was just… Eating too much haha.

If I wanted to meet my goals, I needed to make a change. So I’ve been keeping to a certain amount of calories each day, and glad to say I am reaping the benefits after losing another couple of lbs last week. I am currently weighing in at 130, my goal now is to finish the challenge at 125.

That being said, in my own mind I am actually happy with my weight right now. I feel healthy and balanced, and if I didn’t lose another pound I would certainly be a bit confused but I wouldn’t be upset about it.

A pic where I’m not smiling?! Must have been an off moment!

 

3 weeks between pictures

I wish I was a little better at taking these comparison pics, but I can never seem to get the lighting the same! Something to work on. But I digress. Even through my stomach is the ‘last to lose’ on my body I can still see a great noticeable difference! You cant see too much from the shorts, but my legs are leaning out a lot too – probably the biggest difference I have noticed.

Regretfully I don’t have much in the way of food photos to share today! I had special training going on this week and was kind of off my kitchen game. But I do want to share with you guys this recipe I found and used last night for peanut sauce- seriously the best peanut sauce I’ve ever made! Check it out here on She Simmers. I also added a bit of miso paste, but if it’s not something you keep handy the sauce doesn’t really need it.

Time to start upping cardio even more. I don’t hate cardio, but I find it really difficult to do the same exercise for any more than 7 or 8 minutes so I’m guessing that will be a challenge for me!

Ahhh, I’m getting excited for what the next few weeks will bring!