Week in and week out you've been putting in work at the gym. You've altered your nutrition and been tracking calories like a pro. You've been going 3 days a week consistently to your favorite class time and soon enough you've lost your first 10 pounds.
Another month or so goes by and you realize the scale hasn’t moved and your clothes fit exactly the same. It's a lot of effort but you're still going to class 3 times a week and sticking to your meal plan (maybe a few cheats, but only a reasonable amount!). You may be asking "Why am I not down another 10, 20, 30 etc. pounds by now??" Confusion and frustration sets in. Congratulations, you've just hit the second milestone in fitness which is plateauing.
If this story speaks truth to you, you are not alone. The harsh reality is we believe doing the same thing month in and month out will result in a linear progress of results. But if you want to break your “plateaus” you'll have to be willing to add and remove particular habits out of your day above and beyond what you were doing at the start of your journey. Keep in mind this popular phrase, “what got you here won’t get you there” as well as these tips below.
Coach Tell me the Secret!
First accept the fact that you may not know everything. Be like Socrates and say,
“The only true wisdom is knowing that you know nothing.”
Being in a state of curiosity is the best place for self improvement as apposed to frustration, judgement, and shame. By being in a state of curiosity you're able to discover and tweak the habits that will get you through this plateau instead of backsliding.
What is one habit I can add today?
Start by looking at your workout frequency and see if you can add 2 more workouts per week. If you've been working out 3 times per week lets see what happens if you add two more to that.
What if I don’t have any time?
Try waking up earlier than usual. If you need extra assistance in waking up make sure to read our blog post, “100% Snooze Proof Routine.”
What happens if I don’t make it to my gym class?
That's okay. Just set a timer for 30 minutes and move! Run, jog, walk, or burpee it out. Your 2 additional workouts per week don't have to be anything fancy. They just have to be different from what you've been doing.
How often should I add a new habit or take out a habit?
I recommend only changing 1-2 habits at most per month. Check in with yourself and evaluate at the end of each month how things went. Finding that right amount is key to making sure these new habits stick.
Let us know how it goes and shoot us an email if you want more secret habits to be added into your toolkit. Hope you guys enjoy the rest of your day and I’ll see you soon.
Love Coach Royce