Are you ready to ramp up your results? I hope so because this month I’m focusing on the TOP ACTIONS you can take to 10x your results …… even (especially!) if you’re stuck in a plateau.

Basically, a plateau is when your results stall out and you stop seeing the progress you saw when you first started your program.

Nearly EVERYONE goes through a plateau from time to time. It’s not a fun place to be – but the good news is that if you DO experience one (or are in one right now), there are a few key things to pay attention to…

I have an entire GUIDE on this topic for you coming soon.

In the meantime…

1. You Are “Kinda-Sorta” Following Your Program.

Have you started to slack on your plan? Be honest! This is one of the top causes of plateaus and it’s a good sign to shake things up with new recipes, workouts, or injecting some more FUN into the mix!

2. Your Body is Used to Your WORKOUT or FOOD Plan.

This is another top cause of plateaus! The good news is this means you’re fitter and healthier. It also means it’s time to (safely) challenge your body in a different way.

Regular updates to your plan is KEY to your success! A great coach can help you quickly identify small tweaks to fire up your results again.

3. Hormones, Stress, Sleep Deprivation, and More. Your body isn’t a machine! It’s an incredibly complex organism that functions best when it’s in balance.

So many things can throw it out of balance, from being overtired to overstressed and even undernourished and overworked.

4. You’re Not REALLY in a Plateau (Part 1). If you only rely on the scale to track your results, you’re missing out!

Your body could actually be changing in a big way EVEN if the scale doesn’t move. That’s why it’s important to measure other things, such as the percentage of body fat or circumference measurements.

5. You’re Not REALLY in a Plateau (Part 2). If you’re struggling to lose those “last 5 pounds,” you might be at a weight that’s healthy and natural for your body.

Losing those pounds can take a lot of extra effort, as can keeping them off once you hit your goal.

I hope this list helps you rev up your results.

The fastest and surest way to get – and keep – your momentum going is to work with an experienced coach with a tried & tested program. They’ll be able to make adjustments as you need to make sure you stay on track with your goals to get the results you’re looking for!

You’ve heard about the mind-body-spirit connection, right? It turns out there is some real practical SCIENCE involved. It’s science that will have you lacing up your workout sneakers AND give you inspiration to pick up some weights! 🙂 

Have you heard about “hope molecules”? These are real, live molecules that are in your body – and they get released when you exercise, specifically when your muscles contract.

They are called myokines, and they’re a BIG topic of research. They can affect your mood, your immune system, and basically every organ in your body (even your brain).

Myokines are special chemicals that your muscles create and secrete when you contract them. 

They travel through your bloodstream to your brain, and they act as an antidepressant, make you feel less stressed, and can help you learn.

PLUS … myokines can help:

• Reduce inflammation
• Control blood sugar
• Battle cancer cells
• Improve brain function
• Burn more fat as fuel 

The only way to get these chemicals into your brain is to use your muscles!

Researchers started calling myokines “hope molecules” because they appear to work at the brain level to help it recover from stress.

So …. exactly HOW do you exercise to spur more myokine action in your body? 

It really doesn’t matter – basically, just make sure your muscles contract. That could mean walking, biking, running, lifting weights, participating in a fitness class or any other continuous action that makes your muscles move.

Just another reason to feel good about including fitness as part of your self-care routine!

REFERENCES:

https://realfoodwholelife.com/feelgoodeffect/joy-of-movement-kelly-mcgonigal/

https://www.cnet.com/health/ways-exercise-makes-you-happier/

https://www.richroll.com/podcast/kelly-mcgonigal-491/

Do you hit the “snooze” button in the morning after your alarm goes off? Did you know there’s a word for that?
It’s called drockling … and instead of giving you a few extra minutes of sleep to help you feel more rested, it actually can make you feel groggier!

This month we’re talking a lot about starting the day off right and drockling is NOT a part of the plan.

Here’s why…that extra 5-10 minutes of dozing you get between alarms isn’t enough time to give you a complete sleep cycle, and disrupting it in the middle can leave you feeling foggy, cranky, and even more tired.

And according to the National Sleep Foundation, that grogginess can last up to 90 minutes!
Not the best way to start your day.

Instead: if you find yourself getting into the “drockling habit” … ask yourself WHY:

• Are you going to bed too late to get a full night of sleep?
• Is something interrupting your sleep?
• What can you do to make sure you get 7-8 hours of sleep at night?

Maybe it’s time to do a little goal-setting and planning so you’re more inspired and excited to get up and tackle the day! This will go a long way toward having less stressful and more productive mornings – which can set the tone for a really great day.

REFERENCES:

• www.sleep.org/stop-hitting-snooze-button/
• www.healthline.com/health/healthy-sleep/how-to-wake-up
• https://newsroom.clevelandclinic.org/2019/03/08/is-hitting-the-snooze-button-bad-for-your-health/

Remember when you were little, and it was the last day of summer vacation? That means that tomorrow would be your first day back at school …Before bed, you’d chose your favorite outfit and laid it out so you would be ready. You (or your parents) might have planned your breakfast and morning routine so you could get out the door on time, ready to take on the all-important start of a brand-new school year.

Does this sound like you?

Somewhere along the line, most of us outgrew that nighttime prep routine – usually in our rebellious teenage years.

We stopped giving much thought to setting ourselves up for success in the morning.

This is pretty ironic, since for a lot of us, the morning can be one of the most stressful, chaotic parts of our days!

How you START your day will set the tone for your entire day.

Well, here’s a little challenge for you.

Take a cue from 8-year-old “you” and think about the things you can do TONIGHT to get tomorrow off to a GREAT start.

Then spend a few minutes after dinner getting them done!

Maybe it’s making sure your clothes are ready for tomorrow … that your meals are planned and/or prepped … and your workout clothes are packed and ready to go.

Maybe you even go the extra mile and put together a quick to-do list so you don’t lose sleep worrying you’ll forget something.

It worked then, and it will still work now.

It’s the small habits we build into our daily lives that will help create a great 2021, makes your goals a reality, and reduce your level of stress.

Try this for ONE week and see what a difference it can make for you.

Keep up the greatness!