Friday Round Up: Switching it up

Happy Friday Everyone! This week I’m going to focus on the positive impact that change can have, and how I’ve been switching it up recently to try and break out of my mental and physical plateau!

Exercise
The benefits of switching up your exercise routines has long been touted as a way to break a weight loss plateau, wither by introducing new forms of exercise or increasing intensity. Here’s some examples of how you can switch it up…

  • Increase the weight you lift
  • Increase the speed or add hills to your runs
  • If you only do cardio, add some strength training and vice versa
  • Try a new class such as Zumba (my ultimate favorite), ballet fit or yoga

Buying new exercise clothes can also help to get some motivation, and I’ve recently bought this two-layer top from Mango (the outlet), and these pants from Forever21.
Forever21 leggingsMango top

Food
If you put yourself on a restricted diet, by cutting out entire food groups or drastically reducing your calorie intake, you may notice short-term weight loo (if that’s you goal) but it doesn’t tend to last. Why? You end up craving the things that you have cut out of your diet, which can lead to you eating more than you normally would and sabotaging the rest of your healthy eating.

You will be able to maintain a balanced diet of the right amount of calories for your goals (and no, I’m not advocating low-calorie diets, if you workout a lot or do manual labour, eat girl!) for much longer than you will be able to restrict yourself.

If you start noticing bad habits creeping back in, you may need to add some new recipes into your diet, or find healthy alternatives to your favourite treats. Nigella Lawson, Anna and Charlotte at Sustain the Glow and Ali Maffucci of Inspiralized all have delicious recipes!

I’ve recently switched up my breakfast from Strawberry Skyr yoghurt with granola to berry and banana smoothie bowls as I was getting board with the same breakfast over and over and had started to want my mid-morning snack earlier.
Smoothie Bowl

Environment
Sometimes all you need to feel renewed is a little bit of fresh air, and as Spring starts to appear (at least here in the UK) getting outside can really help you to be more active and switch up your routine.

The toddler and I now have long weekend walks where we explore woodland, rivers and trails. We might not be walking very fast or very far, but those few hours in crisp spring air really help us both to feel happy and connected, which is important as I work full time during the week so the weekends are our quality time together. It also enables development in the toddler as she learns about nature, science and her own abilities (jumping, skipping, running).

Question
What changes do you make when life feels stale either in terms of fitness and health goals or life in general?
xoxo

 

A Bit of Monday Inspiration!

Be the change you wish to see – Ghandi

progress

 

 

 

 

 

 

It’s very easy to make up excuses as to why your progress is slower than you would like, has plateaued or has reversed, but often it is because we have gone back to bad habits or we have settled at a place that we aren’t truly happy at.

It’s very easy to lose an amount of weight (1 stone in my case) and think, that’s a great achievement, now I’m going to treat myself and ease up on my workouts because I’ve done so well!

It’s very easy to become disappointed in yourself for not reaching a ‘goal’ you may have set for yourself such as hitting a certain number on the scale or fitting into a dress you have hanging in your closet.

But it’s really hard to wake up every morning and be unhappy, to go through each day wishing that you were still moving forward and then sabotaging yourself by eating unhealthily and sitting on your sofa watching TV and snacking.

So today, I’m committing to making the change I need to see the results I want. Yes, last year I lost a good amount of weight and most of my clothes fit much better. But I still have that dress hanging in the closet that is still a bit small. I still don’t have the confidence to put on a two piece this summer. I still don’t like wearing clothes that reveal the tops of my arms, and I still don’t feel happy with my body or fitness level.

So today, I’m committing to these promises…

I will eat mindfully, choosing nutritious food and making tasty, satisfying meals that will make my body and mind feel good.

I will move more, running, stretching, Zumba, kettlebells and anything else that feels good.

I will celebrate the positive impact that being healthy has, and I won’t make excuses for my own actions when I sabotage myself.

These are my promises, and today is the day that I make the changes I want to see in myself.

xoxo

 

Progress isn’t just the number on the scale

Sometimes we can focus too much on the number we see on the scale and it means that we don’t appreciate the progress we make in other areas of our healthy lifestyles!

For the past few weeks I have been stuck between 166-168 even though I have been hitting the gym hard 4-5 times a week and eating clean 80% of the time. This has been disappointing and I was slipping back into old habits because I didn’t think that being ‘healthy’ was having any affect. However, it took a couple of really good gym sessions to change my outlook and realise that just because you don’t see progress on the scales, doesn’t mean that your not making progress.

So, what changed my mind?

1. Looking better in my workout clothes – I haven’t changed what I wear to the gym, but over the past week I have noticed that I look leaner and stronger in my workout gear, score!

2. Getting faster on the treadmill – I used to try and run steadily at 10kph for however long I was on the treadmill for, but because I now only have 20 minutes on my lunch hour to workout, I have taken up HIIT running (1 minute at different speeds ranging between 9.5-13kph) and today I reached 3.5km in 20 minutes which beat my personal best by nearly 1 minute.

3. Finding exercises easier – The rowing machine was my nemesis and I would give up after a couple of minutes. Now I can go for 10 minutes at a medium resistance and still able to complete my strength training afterwards!

So you see, all of these things show me that I’m making progress, even if the scales don’t reflect this.

Don't let the scale define you

 

 

 

 

 

 

 

 

 

 

How do you measure your progress and achievements?

xoxo

 

Plateau

Do you have plateau’s in your weight loss journey? I have been stuck at 167-168lb for the past few weeks and I really want to see that number getting smaller.
I’m not seeing any difference when I look in the mirror so don’t think its muscle gain either!
What I need is to find some super effective workouts that I can fit into 20 minutes (lunch break at work) and will have an impact on my body. I currently like to mix it up between 20 minutes interval running on the treadmill, and a 10 minute bike session followed by 10 minutes arms, abs or legs/butt.
What do you do to get out of a plateau? Mix up your exercise routine, your diet, take a break?
Xoxo