Push past your plateau

Why you might not be seeing results from your workouts.

We’ve all been there: you are eating healthy, and working out, but not seeing results.  If this sounds familiar, or you are in a fitness rut and can’t quite get to the next level, here’s how to start seeing those hard-earned results.

Be consistent. 

Are you bouncing around with your workout routine or going to multiple studios on a platform like Classpass?  I get the appeal of wanting to have a variety of options, but one of the best ways to see results is to be intentional about your workouts, incorporating a mix of strength training, cardio, and stretching.  I feel strongest when I do a low-impact strength training workout like Lagree 2-3 times a week, weight lift with cardio 1-2 times per week, and use the other two days for active recovery which includes long walks and yoga classes.  Start each week with a plan by scheduling your workouts and putting them in your calendar to hold yourself accountable. 

Fuel your body.

Consistency also applies to your diet.  Just like a car needs fuel to run, your body needs quality, whole foods including healthy fats, carbohydrates, and protein to perform and feel its best.  Eating healthy doesn’t have to be overcomplicated; if your goal is to build muscle, aim for about 0.7-1g of protein for each pound of body weight.  Be wary of added sugars that are often added to protein bars or processed foods, too.   

Pro tip – use ChatGPT to help you with ideas for high-protein meals if you need inspiration!  You can put in specific prompts like: Create a high protein weeknight dinner plan for 5 nights with each meal containing at least 30 grams of protein. 

Prioritize sleep. 

Did you know that when you sleep your body repairs tissues which aids in muscle growth?  That is why it is critical to prioritize rest and recovery as part of your fitness and health routine.  I love using my Oura ring to track my sleep metrics and learn how certain habits like alcohol or screen time impact my score.  If building muscle isn’t enough motivation to get shut-eye, there are several negative health effects of sleep deprivation which include weight gain, increased risk of chronic disease, increased risk of accidents and injuries, decline in cognitive function, and increased anxiety.

Evaluate your alcohol intake.

I’m all about balance and enjoying a cocktail or glass of wine in moderation, but you might be sabotaging all your hard work in the gym with those 1-2 glasses of wine each night.  Not to mention even one drink can wreak havoc on the quality of sleep you get.  Alcohol intake before bed reduces the amount of deep sleep you get, which is the stage in your sleep cycle where your muscles grow and repair, your immune system is refreshed, and your brain flushes out toxins.  While you might fall asleep faster after a few drinks, the quality of your sleep is significantly impacted, which impacts your energy levels, and mood.

Prioritizing your health is the best investment you can make in yourself.  By recommitting to your fitness and health goals this season, you are guaranteed to end the year strong.  I hope you are inspired to stay motivated and show your body some love – your future self will thank you for it!

Disclaimer: Always consult with your physician or a qualified healthcare provider before starting any new workout regimen, making significant changes to your diet, or implementing lifestyle modifications. Your health and safety are important, and only a healthcare professional can assess your individual needs and provide personalized advice.